Tag: workout
At Home Advanced Bodyweight Chest Exercises
Twelve Exercises That Build Strength and Size
For many, training in a gym may not be possible. This may be due to coronavirus restrictions, health concerns, busy lifestyles, location, amongst many other reasons.
However, it is very possible to make substantial health and fitness improvements without attending the gym.
In addition, not only is training at home convenient, free, and private, you don’t necessarily need equipment in order to enjoy a workout.
This article will briefly provide information on advanced training at home before moving on to detail twelve advanced bodyweight exercises that will help improve chest strength and size.
Advanced Strength Training At Home
When it comes to improving strength, it is imperative that the body is exposed to a training stimulus. As a result of this stimulus, the muscles will be forced to adapt and increase in strength and size.
However, if you have been training for a prolonged period the body will have become highly conditioned and more resistant to change.
Therefore, employing more advanced training exercises and methods can allow you to continue making progress once again (1).
You may assume that advancing your training is not possible without having access to particular gym equipment.
While attending the gym may make this easier, there is an array of advanced bodyweight exercises that require no equipment and allow you to make excellent progress with your strength.
Twelve Advanced Bodyweight Chest Exercises
A common goal, particularly with men, is to improve their chest strength and size. This is something that can be achieved through regular home training.
If you aspire to improve chest strength and size, utilize a number of the following exercises detailed below.
The push-up is the king of bodyweight chest exercise. Therefore, the vast majority of the following exercises are push-up variations.
1) Wide Push-Ups
The wide push-up is one of the most effective strengthening exercises for the pecs. Generally speaking, a wide position recruits the pec major muscle more heavily than a narrow position (2).
Technique:
– Begin with the hands much wider than the chest with the legs fully extended out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge at the elbows, control the descent, and drop right down to the floor
– Keep the elbows down from the line of the shoulders
– Contract the pecs and extend at the elbows to drive the body back up to the start position
2) Diamond Push-Ups
Although the diamond push-up places more demand on the triceps than the wide push-up, it highly activates the pectoralis minor muscle in the chest.
Technique:
– Begin with the hands directly under the chest and extend the legs fully out behind
– Touch both thumbs and both index finger together to create a diamond shape
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge at the elbows, control the descent, and lower as far as possible
– Keep the elbows tucked in tight to the ribcage
– Push the hard into the floor and extend the elbows to drive back up to the start position
3) Decline Push-Ups
By elevating the feet and increasing the angle of the body, a greater amount of stress is placed on the pecs.
Technique:
– Begin with the hands directly under the shoulders
– Extend the legs fully out behind placing the feet on an elevated surface (i.e box or chair)
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge at the elbows, control the descent, and drop the chest towards the floor
– Keep the elbows tucked in and avoid flaring
– Contract the pecs and fully extend the elbows to drive the body back up to the start position
4) One-Arm Push-Ups
The one-armed push-up requires a great degree of core strength, stability, and balance as well as chest and arm strength.
Technique:
– Extend the legs fully out behind
– Place one hand on the floor directly under the shoulder keeping the other hand by the hip
– Engage the core and glutes in order to keep the back flat and hips in place
– Hinge the elbow and control the descent as best as possible
– Drive hard into the floor to propel the body back up to the start position
– Having completed the desired number of reps, swap arms, and repeat
5) Plyo Push-Ups
Be aware that while the explosive push-up variation is an excellent exercise for improving power output, it is an intense exercise!
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Descend in a controlled manner by hinging both elbows
– As you reach the bottom position, explosively press into the floor to propel the body upwards and lift the hands from the floor
– Land with the hands directly under the shoulders and immediately perform the next rep
6) Gorilla Push-Ups
The gorilla push-up is very similar to the plyo variation and also demands a great amount of power, speed, and control.
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Descend in a controlled manner by hinging both elbows
– As you reach the bottom position, explosively press into the floor to propel the body upwards
– In mid-air, rapidly slap your chest with both hands before landing
– Land with hands directly under the shoulder and immediately perform the next rep
7) Shuffle Push-Ups
To complete the shuffle push-up you will need a great amount of core strength and stability as well as chest strength.
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Move one hand from the floor and place it much wider than shoulder-width
– Perform a full push-up and then return the hand to under the shoulder
– Repeat the process using the other arm
8) Crossover Box Push-Up
A further progression on the shuffle push-up is the crossover box push-up. This variation involves crossing the hands over each other which demands focus and good coordination.
Technique:
– Begin by placing the right hand on a box and left hand on the floor
– Ensure that the hands slightly wider than shoulder-width
– Engage the core and glutes in order to keep the back flat and hips in place
– Lift the left hand from the floor, crossover the right hand, and place it on the box
– Once completed, lift the right hand and place it on the floor
– Perform a full push-up and then alternate sides and repeat
9) Resistance Band Push-Up
While this exercise predominantly uses bodyweight, simply adding a resistance band can increase the intensity of the exercise and lead to greater strength improvements.
Technique:
– Begin by holding onto a resistance band and wrap it around the upper back
– Assume the push-up position while holding the band in the same position
– Engage the core and glutes in order to keep the back flat and hips in place
– With hands under the shoulders and body long, control the descent to the floor
– Drive powerfully into the floor to return to the starting position
10) One-Foot Push-Up
By lifting one foot from the floor, the body becomes less stable and the amount of stress placed on the pecs increases.
Technique:
– Begin with the hands directly under the shoulders and extend the legs fully out behind
– Engage the core and glutes in order to keep the back flat and hips in place
– Prior to hinging the elbows, lift one leg off the ground and then begin the descent
– Drop down as far as possible before driving back up to the starting position
– Alternate leg and repeat
11) Plank Push-Up
On the face of it, this exercise looks simple. However, after performing only a few reps you will feel fatigue rapidly building in the chest and the shoulders.
Technique:
– Begin in a forearm plank with elbows directly under the shoulders and legs fully extended
– Engage the core and glutes in order to keep the back flat and hips in place
– Move from the plank position to the push-up position by moving the arms and placing the hands on the ground
– Perform a push-up, drop down to a forearm plank once again and repeat
12) Suspended Chest Dips
Although push-ups are undoubtedly excellent for upper body development, wide dips also effectively work the pecs, shoulders, and triceps (3).
Technique:
– Find an appropriate structure that allows you to hold your body up (i.e corner of a worktop)
– Place the hands flat on the structure and ensure they are slightly wider than shoulder-width
– Push into the structure to lift the body from the floor and bend the knees to ninety degrees
– While keeping the core engaged, hinge the elbows and drop down towards the floor
– Continue to lower until the elbows create a ninety degree angle
– Pushing hard through the hands in order to bring the body back up to the starting position
Final Word
Strength training comes in many different forms. Bodyweight training is an excellent tool that is highly versatile, convenient, and effective.
By incorporating a handful of the advanced bodyweight chest exercises detailed in this article, it is possible to significantly increase pec strength and size.
References:
1 – Krzysztofik, Michal; Wilk, Michal; Wojdała, Grzegorz; Gołaś, Artur (2019-12). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. International Journal of Environmental Research and Public Health. 16 (24). doi:10.3390/ijerph16244897. ISSN 1661-7827. PMC 6950543. PMID 31817252.
2 – Kim, You-Sin; Kim, Do-Yeon; Ha, Min-Seong (2016-2). “Effect of the push-up exercise at different palmar width on muscle activities”. Journal of Physical Therapy Science. 28 (2): 446–449. doi:10.1589/jpts.28.446. ISSN 0915-5287. PMC 4792988. PMID 27064571.
3 – Bagchi, Amritashish. “A COMPARATIVE ELECTROMYOGRAPHICAL INVESTIGATION OF TRICEPS BRACHII AND PECTORALIS MAJOR DURING FOUR DIFFERENT FREEHAND EXERCISES”. Journal of Physical Education Research.
How To Perform The Burpee
What Are Burpees?
Not to be mistaken for burpees seeds, burpees are one of the most challenging bodyweight exercises that can be performed and have been found to be an effective bodyweight cardio conditioning exercise (1). One of the best things about the burpee is that equipment is not necessary – all that is required is space. In addition to this, it is a full body exercise which recruits muscles the length and breadth of the body. The muscles of the legs are required to powerfully shoot the legs back in the plank position and also explosively contract in the vertical jump. The upper body and core must support the body weight in the plank and also engage during the press up.
This article will look at 4 key components of the burpee and also provide a number of variations that can be performed for a burpees workout!
How To Perform A Burpee
Burpees come in a number of variations and coaches may teach the movements differently – some require a push-up during the plank phase while others do not. Others do not require a jump at the end of the movement, while others do not. The following coaching points will teach how to perform the conventional burpee from start to finish.
Squat down and place the hands flat on the floor at approximately shoulder width apart
From this position, jump the legs back into a full plank
Hinge at the elbows and drop into a full push up ensuring the chest makes contact with the floor before returning to the plank position (if required, drop to the knees for the push-up)
Jump the feet back to the start position ensuring that the feet are placed wider than the hips
From the deep squat position, powerfully drive upwards into a vertical jump and bring the arms up and overhead
Land safely keeping the knees out and repeat for the prescribed number of reps
Performing Perfect Burpees
Burpees are a very common exercise that often appears in HIIT or Tabata style workouts (2). Typically, the goal of these workouts is to complete as many reps as possible in a set time period which can often cause the exercise to be performed incorrectly or with the absence of good technique. The following points highlight 4 key areas that are crucial when it comes to mastering the burpee.
1) Jump Effectively
Firstly, during the burpees exercise, focus on moving effectively – specifically in the jump. Be aware that this does not necessarily mean moving as fast as possible and completing each rep in as quick a time as possible.By failing to move effectively, it is likely that energy will be wasted and therefore the movement will become more challenging, energy stores will become depleted at a faster rate and fatigue will quickly become a major factor (3). Efficient movement helps to preserve energy, which will make it possible to exercise for a longer period of time, all while maintaining form.
The jump is often an area where energy will be wasted – either through rushing or an out of control jump. Although it’s important to gain height with each jump, it must be controlled to maximise movement efficiency.
2) A Solid Ground Position
Probably one of the most common mistakes is performed during the grounded phase. At this point, the body should be held long and straight in a plank position. Often in this position, the body either begin to sag by the dropping of the hips or the hips are lifted too high. Both of these positions are incorrect and fail to engage the core properly.
The best way to ensure that the correct position is assumed is to place the hands directly underneath the shoulders and maximally shoot the legs out behind the body. Meanwhile, the core should be braced as hard as possible – focus on squeezing the abs tightly. This will increase what is known as intra-abdominal pressure which will help to facilitate a strong plank position and additionally protect the spine and prevent lower back injury (4).
3) Maintaining A Wide Base
When jumping up to the feet from the grounded position, look to keep the feet slightly wider than the hips. Doing so will keep the body more stable and the movements controlled. A wide base of support has been found to facilitate stability (5) thus enhancing movement and preserving energy. If a narrow stance is assumed, stability decreases.
Additionally, by keeping a wide stance, the jump will become straightforward. When jumping, a wide stance is required as a narrow stance will make the movement more challenging and harder to gain height in the jump.
4) Be Powerful In The Jump
With the jump, it’s important to be as explosive as possible. It should involve a powerful drive using the big leg muscles that propels the body upwards. However, for many the jump is nothing more than a small hop which does very little and fails to recruit these muscles to their full potential.
The maximal jump in the burpee trains something known as triple extension which is simply a rapid extension of 3 joints – the hips, knees and ankles (6). Practicing triple extension regularly can help to build full body power, burn many calories and improve overall movement. Therefore, do not sacrifice the jump with the purpose of completing more reps in a short time period, instead, focus on springing up powerfully with each rep.
Burpee Progressions
There are number of progressions that can be performed in order to increase the intensity and challenge of the burpee exercise. Only once proficient form for the standard burpee has been established, should these variations be attempted.
Tuck Jump Burpee
Complete a full burpee and during the jump, drive the knees up powerfully and tuck the knees into the chest in mid-air.
Hand Release Burpee
For this variation, when dropping into the push up, touch the chest to the floor and release the hands from the floor so that the body is fully in contact. Complete the rest of the movement as normal.
Burpee to Jump Lunge
Once again, complete a full burpee however, look to swap out the vertical jump for a jumping lunge. Alternate sides with each rep completed.
Single-Leg Burpee
As the name suggests, complete the full movement on one leg ensuring that the other foot does not touch the floor at any point. Alternate leg with each rep.
Burpee Switch
Complete the first phases of the burpee as normal. In the jump, look to rotate 180 degrees and land safely keeping the knees pushed out.
Lateral Jump Burpee
Perform a standard burpee but look to jump laterally (to the side) rather than vertically. Still focus on being explosive with every jump.
Final Word
When it comes to cardio conditioning, the burpee is one of the best callisthenic exercises that can be performed, providing it is executed with good form. It is also an exercise which is easy to manipulate to increase the demand placed on the body, as highlighted by the vast number of burpee variations.
References:
1-Haddock, Christopher K.; Poston, Walker S.C.; Heinrich, Katie M.; Jahnke, Sara A.; Jitnarin, Nattinee (2016-11). “The Benefits of High Intensity Functional Training (HIFT) Fitness Programs for Military Personnel”. Military medicine. 181 (11): e1508–e1514. doi:10.7205/MILMED-D-15-00503. ISSN 0026-4075. PMC 5119748. PMID 27849484.
2-“Physiology of Fat Loss”. www.unm.edu.
3-Ament, Wim; Verkerke, Gijsbertus J. (2009). “Exercise and fatigue”. Sports Medicine (Auckland, N.Z.). 39 (5): 389–422. doi:10.2165/00007256-200939050-00005. ISSN 0112-1642. PMID 19402743.
4-Hodges, Paul W.; Eriksson, A. E. Martin; Shirley, Debra; Gandevia, Simon C. (2005-9). “Intra-abdominal pressure increases stiffness of the lumbar spine”. Journal of Biomechanics. 38 (9): 1873–1880. doi:10.1016/j.jbiomech.2004.08.016. ISSN 0021-9290. PMID 16023475
5-Henry, S. M.; Fung, J.; Horak, F. B. (2001-2). “Effect of stance width on multidirectional postural responses”. Journal of Neurophysiology. 85 (2): 559–570. doi:10.1152/jn.2001.85.2.559. ISSN 0022-3077. PMID 11160493.
6-Suchomel, Timothy J.; Comfort, Paul; Stone, Michael H. (2015-6). “Weightlifting pulling derivatives: rationale for implementation and application”. Sports Medicine (Auckland, N.Z.). 45 (6): 823–839. doi:10.1007/s40279-015-0314-y. ISSN 1179-2035. PMID 25689955.
How To Perform the Nordic Hamstring Curl
Understanding The Benefits and Uses of This Multi-Functional Exercise
It’s not uncommon for exercises to go through popular phases. Right now, the nordic ham curl appears to be one of those exercises.From top athletes to the general population, the nordic hamstring curl (sometimes referred to as the Russian hamstring curl) is forming part of training sessions. So, why exactly has the nordic ham curl rapidly grown in popularity?This article will detail how to perform the Nordic ham curl, discuss the many reasons behind why it is such an effective resistance exercise and detail considerations to be made in regards to the exercise.
50Performing the Nordic Hamstring Curl
The Nordic hamstring curl is primarily an isolation exercise for the hamstrings. The exercise involves starting from a kneeling position and hinging forward from the knees. While the conventional method requires a partner to anchor you, it can still be performed without the need for a partner.This section will detail how to execute the Nordic hamstring curl safely and effectively.
Step One: Start by kneeling down and anchor the feet to the floor. This can be done using a partner or by using weight or appropriate apparatus. Anything that has an opening a few inches from the floor and allows you to lock the feet in position will suffice. Place something soft under your knees to protect them.Step Two: Prior to hinging forward, push the chest high, pull the shoulders back and squeeze the abs to ensure that the trunk of the body is held upright.Step Three: Begin to fall towards the floor by moving through the knees only. Resist gravity for as long as you can as you hinge forward.
Step Four: As you near the floor, place both hands on the floor and then perform an explosive push-up to propel the body back up to the starting position.
Nordic Hamstring Curl Benefits
The main reason that the nordic hamstring curl has become so popular in recent times is that there have been a vast number of studies looking at the benefits of the exercise.The results have indicated that there are many benefits associated with regularly performing the Nordic ham curl.The exercise has been linked to significantly improving the strength of the hamstrings. More specifically, the eccentric strength of the hamstring has been found to significantly increase (1).A concentric contraction occurs when muscle contracts and shortens whereas an eccentric contraction refers to the contraction that occurs when a muscle lengthens.During the nordic ham curl, the hamstring muscles slowly eccentrically contract under tension as the body drops towards the floor. This helps to explain why the hamstring eccentric strength is significantly improved through performing the Nordic ham curl.This increase in eccentric strength has a direct impact on reducing the risk of injury to the hamstring (2). Considering that hamstring is a commonly injured site, performing the Nordic ham curl regularly is particularly recommended for athletes and sportspeople.As well as enhancing strength, further studies have indicated that the exercise can also bring about substantial hamstring growth (3).Lastly, the nordic can serve as an excellent exercise for developing sprinting ability (4) and therefore, should be used by those who participate in sports that demand short, sharp bursts of sprinting.
Nordic Ham Curls vs Glute Ham Raises
Another common posterior strengthening exercise is the glute-ham raise and there are a number of similarities between the two exercises.Both are bodyweight-based resistance exercises that focus primarily on knee flexion. The difference between the two is the equipment used.While Nordics don’t typically require any equipment, the glute-ham raise uses something known as a GHD (glute-ham developer). This piece of equipment puts the body at a more optimal angle for working the hamstrings (and glutes) and increases the range of motion.While the glute-ham raise may be slightly more effective, it’s important to recognize that both exercises are effective for developing strength and can be used to fulfill different needs and demands.
Can Nordics Improve Deadlift Performance?
Many may conclude that strengthening the hamstrings through Nordic ham curls will increase deadlift performance as the hamstrings play a major role in the deadlift. However, this is not necessarily the case.While Nordics are associated with an array of benefits, it may not directly impact your ability to lift heavy.The reason for this is that the nordic ham curl primarily develops hamstring eccentric strength. When it comes to heavy deadlifts, it is concentric strength that is most important.Therefore, increasing the eccentric strength of the hamstrings will have little to no impact on the amount of weight that you can pull from the floor.
Another consideration to make is that the nordic ham curl is knee-dominant exercise whereas deadlifts are hip-dominant exercises. Consequently, Nordics are not really specific to strength sports as they train the hamstrings in a different manner.If you are looking to increasing hamstring in a sport-specific manner, hip-dominant exercises such as stiff-leg deadlifts, back extensions, and reverse hypers, are recommended. However, be aware that there are occasions where poor hamstring eccentric strength can hinder your performance.When performing nordic ham curls, if you find that you are struggling to resist gravity and drop immediately you may have poor hamstring eccentric strength.
If this is the case, it may be beneficial to perform Nordics to increase eccentric strength.
Final Word
If you are an athlete, the nordic ham curl can serve as a practical and effective exercise for enhancing eccentric strength, improving muscle size and reducing the risk of injury. However, it may not be the most optimal choice for improving powerlifting performance.
References:
1 – Ditroilo, Massimiliano; De Vito, Giuseppe; Delahunt, Eamonn (2013-10). “Kinematic and electromyographic analysis of the Nordic Hamstring Exercise”. Journal of Electromyography and Kinesiology: Official Journal of the International Society of Electrophysiological Kinesiology. 23 (5): 1111–1118. doi:10.1016/j.jelekin.2013.05.008. ISSN 1873-5711. PMID 23809430.
2 – Ribeiro-Alvares, João Breno; Marques, Vanessa B.; Vaz, Marco A.; Baroni, Bruno M. (2018-05). “Four Weeks of Nordic Hamstring Exercise Reduce Muscle Injury Risk Factors in Young Adults”. Journal of Strength and Conditioning Research. 32 (5): 1254–1262. doi:10.1519/JSC.0000000000001975. ISSN 1533-4287. PMID 28459795.
3 – Seymore, Kayla D.; Domire, Zachary J.; DeVita, Paul; Rider, Patrick M.; Kulas, Anthony S. (2017-05). “The effect of Nordic hamstring strength training on muscle architecture, stiffness, and strength”. European Journal of Applied Physiology. 117 (5): 943–953. doi:10.1007/s00421-017-3583-3. ISSN 1439-6327. PMID 28280975.
4 – Ishøi, Lasse; Hölmich, Per; Aagaard, Per; Thorborg, Kristian; Bandholm, Thomas; Serner, Andreas (2018-07). “Effects of the Nordic Hamstring exercise on sprint capacity in male football players: a randomized controlled trial”. Journal of Sports Sciences. 36 (14): 1663–1672. doi:10.1080/02640414.2017.1409609. ISSN 1466-447X. PMID 29192837.
5 Exercise Swaps to Build Strength and Size
Adapting Strength Training
There may be times in the gym where you have to find alternative exercises to adjust training to cater for specific situations. One of the most common issues is injury. Often when injury strikes, training ceases entirely. However, this does not have to be the case as often it is possible to work around the injured site.
It is also not uncommon to attend the gym with the session all planned out, only to find that the gym is extremely busy and the equipment you need is being used.Instead of just skipping over the exercise, look to replace it with another effective exercise that will work the same muscle groups and movements.
The 5 Muscle Building Replacements
The following 5 exercises have been designed to allow you to continue training and build muscle size, no matter what scenario you are faced with.
Whether you are looking for some exercise variations or are restricted through injury, the following 5 exercises can simply and easily be swapped into the majority of training programs.
1) Reverse Grip Bench Press (Swapped for Incline Bench Press)
When it comes to bench pressing, a very common mistake is to allow the elbows to flare out and consequently place the shoulders in a compromised position.
An underhand grip prevents the elbows from flaring out to the sides and as a result, reduces the chances of sustaining an injury (1).In addition to increasing the risk of shoulder injury, this error also fails to effectively activate the upper pectorals, thus reducing the effectiveness of the exercise.While the incline bench has been found to increase activation of the upper pecs by 10%, an underhand grip has been found to increase this even further – by as much as 30%!Therefore, those looking to promote shoulder health and improve the strength and size of the upper pecs should utilize an underhand grip when benching.
Coaching Points:
Lie back on the flat bench and initially lift the bar from the rack using an overhand grip
In a controlled manner bring the bar over the chest and drop it down to the lower portion of the pecs
Let the bar rest on the chest and carefully switch from your overhand grip to an underhand grip ensuring that hands are slightly wider than shoulder-width
For every rep, ensure that the bar starts over the face and is dropped to the lower chest
Once contact is made with the chest, drive it back up in a slight arc so it returns to over the face
2) Barbell Power Row (Swapped for Single-Arm Dumbbell Rows)
Single-arm dumbbell rows are excellent for developing single limb strength and stability. However, when short on time, consider using a barbell to simultaneously work both sides.
Using a barbell will also allow you to lift a heavier load than the dumbbell will due to the improved stability associated with the barbell.Lifting a heavier load will place greater stress on the back and therefore cause it to adapt at a greater rate.The dumbbell row is often utilized as it does not place the same kind of stress on the lower back that the barbell row does (2).However, in the same way that a bench is often used to stabilize the spine in a dumbbell row, consider using a power rack during the barbell row to reduce lower back stress.Simply place the barbell on the rack after each rep to promote back health and reduce the risk of injury.
Coaching Points:
Set the pins slightly below the knees and start with the loaded barbell resting on the pins
Tip forward and grip the bar with an overhand grip that is shoulder-width apart
Brace the core and drive the chest up to protect the spine
Rip the bar into the waist while preventing the elbows from flaring and then return to the pins
3) Bent-Over Dumbbell Lateral Raise (Swapped for Cable Rear Delt Flies)
One of the biggest benefits of using the cables is that they effectively maintain tension on the working muscles throughout the duration of the exercise.However, if the cable machine is being used, it is possible to work the rear delts using dumbbells instead.One of the advantages of using dumbbells is that unlike the cable or rear dealt fly machine, they are portable and can be performed practically anywhere.Another positive is that heavy dumbbells are not required for this exercise; light loads will effectively get the rear delts firing. This makes it a perfect “at-home” exercise.Coaching Points:
Pick up a pair of dumbbells and stand tall before gently pushing the hips back to cause the trunk to lean forward
Keeping the arms extended, let the weight hang down with the palms facing each other
Engage the rear delts and squeeze between the shoulder blades to drive straight arms out to the sides of the body until approximately parallel with the floor
Hold the contraction for a moment before lowering the dumbbells under control
This exercise can also be performed while seated on a bench.
4) Step-Up (Swapped for Squats)
Although the squat should form a vital part of the majority of training programs, there may be times that it may have to be avoided or replaced with an alternative.On this note, it is important to recognize that the leg press is not a like-for-like swap for the squat considering that biomechanical differences that exist between the two (3).The squat tends to activate the hamstrings and glutes to a large extent whereas the leg press tends to limit the involvement of both of these muscle groups.A more suitable alternative is the step-up – which is practically a one-legged squat. Either barbells or dumbbells can be used for this exercise.When executing the step-up, ensure that the box or bench you select places the thigh in a position that is parallel with the floor. Any higher than parallel will fail to properly engage the glutes, quads, and hamstrings.Coaching Points:
Stand in front of the box with either a bar on the back or dumbbells in hand
Keeping the chest up and core tight, place the foot on the box and drive through the heel powerfully to rise up
Step onto the box with the other foot and then reverse the entire movement back to the floor
5) Cable Leg Raise (Swapped for Leg Extensions)
While the leg extension is a powerful isolation exercise for the rectus femoris (quad muscle), it may place undue stress on structures around the knee (4).Considering the fact that the rectus femoris muscle encompasses both the knee and hip joint, the cable leg raise may be a more effective alternative.The main difference between the two exercises is that the leg remains entirely straight during the cable leg raise, rather than hinging the knee in the leg extensions.Coaching Points:
Set a cable pulley to the lowest point, attach an ankle strap and secure the strap around the ankle
Standing tall and straight, engage the muscles of the legs to raise the leg out in front of the body until it reaches parallel with the floor
In a controlled manner, lower the leg until the foot touches the floor slightly behind the standing foot
Final Word
There is no reason to be stuck when injury strikes or when your favorite piece of gym equipment is being used. Instead, consider adopting a number of the aforementioned exercises to allow to exercise to continue.
References:
1-Bhatia, Deepak N.; de Beer, Joe F.; van Rooyen, Karin S.; Lam, Francis; du Toit, Donald F. (2007-8). “The “bench-presser’s shoulder”: an overuse insertional tendinopathy of the pectoralis minor muscle”. British Journal of Sports Medicine. 41 (8): e11. doi:10.1136/bjsm.2006.032383. ISSN 1473-0480. PMC 2465431. PMID 17138640.
2-Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
3-Escamilla, R. F.; Fleisig, G. S.; Zheng, N.; Lander, J. E.; Barrentine, S. W.; Andrews, J. R.; Bergemann, B. W.; Moorman, C. T. (2001-9). “Effects of technique variations on knee biomechanics during the squat and leg press”. Medicine and Science in Sports and Exercise. 33 (9): 1552–1566. doi:10.1097/00005768-200109000-00020. ISSN 0195-9131. PMID 11528346.
4-D’Lima, Darryl D.; Fregly, Benjamin J.; Patil, Shantanu; Steklov, Nikolai; Colwell, Clifford W. (2012-2). “Knee joint forces: prediction, measurement, and significance”. Proceedings of the Institution of Mechanical Engineers. Part H, Journal of Engineering in Medicine. 226 (2): 95–102. ISSN 0954-4119. PMC 3324308. PMID 22468461.
4 Overrated Training Variables
Here are four overrated training variables.
A mark of a great coach isn’t solely in what they include in their toolbox, but also what they don’t include. Simple is often times better, but many coaches and fitness enthusiasts like to stuff every program and method inside their repertoire.
They like to jump on the latest buzzword or training method and thus, their checklist for a training program gets wildly complex with no rhyme or reason.
So, let’s go over some training variables you can ditch in your own training.
1. Time Under Tension
Most people don’t understand muscle growth and thus, dumb terms like time under tension is born. I’ll admit, this term isn’t all wrong, but the way people view and apply it is completely off. To understand why, let me explain the basics of muscle growth.
Your muscles don’t grow from time under tension per se. It grows from mechanical tension that gets translated into a chemical signal for your body to construct new muscle proteins. The keyword I want to hone in on is mechanical tension which is much different from time under tension.
Mechanical tension has little to do with time and more to do with individual muscle fiber producing force. When your muscle fibers contract slowly towards the end of the set, all muscle fibers within that muscle are recruited and the contractions velocity slows down, thus every rep performed in this state is hypertrophic irrespective of the time it remains in this state.
This is why no matter how you manipulate many variables like rep range, tempo, and load within the set makes little to no difference. If you reach the same proximity to failure, the set produces the same growth regardless of how much time under tension there was or how much constant tension there was.
Higher rep sets are longer and technically have longer time under tensions, but all research confirms they produce the same muscle growth as lower rep sets with the exception of sets that are too low (1).
Time under tension is often misapplied. People will cut range of motion or do deliberately slow concentrics to increase time under tension and think they’re growing more muscle. However, reducing range of motion grows less muscle in nearly every exercise confirmed by research, so this is a scenario where more time under tension is worse for your gains.
Furthermore, slowing down the concentric reduces the total load or reps you’re lifting which reduces mechanical tension.
Lastly, people will focus overly hard on their muscles, so they can feel that tension longer, but that doesn’t do much which brings me to my next point.
2. The Mind-Muscle Connection
The mind-muscle connection is referred to as an internal focus. You focus on the internal muscle that you want to target or is being targeted.
Whether you do it to increase the time under tension or to simply make the muscle work harder, this is generally a futile effort in more advanced lifters. Here’s why.
The motor neurons that recruit your muscles and the sensory neurons that you feel are 2 different things. Sometimes, they line up naturally and other times they don’t. You can feel sensation in a certain muscle and it’s not actually producing much mechanical tension.
Thus, internally focusing reduces your work output and can unfavorably change recruitment patterns. This reduces total work performance and can even compromise muscle growth. Your brain’s motor cortex is already a highly efficient specimen. If you select the proper exercise for a muscle and execute the proper technique (external cuing), your motor cortex will optimize the muscle recruitment pattern.
For example, one study compared internal against external focus on conventional deadlifts (2). The external focus group had better posture, stability, and less bar path variability. When you focus too much on the mind-muscle connection, you’re interrupting your brain’s already optimized recruitment pattern.
You don’t need to feel the muscle more. Instead of spending time focusing so hard on certain muscles, learn biomechanics, choose optimal exercises for that muscle, and focus on executing them well. Chase technique not muscle sensation.
For example, aiming for certain arm paths will bias certain pec divisions more during presses. Same goes for certain back divisions during rows. But there is no need to focus on specific muscles.
3. The Pump
We all grew up watching the beast Arnold Schwarzenegger. He was iconic and is well known for talking about the muscle pump before it even became a thing in the literature. He would describe how the pump feels better than sex and you should be chasing the pump every session.
Unfortunately, as amazing as Arnold was, he’s way off on this one. The pump doesn’t grow muscle. I might’ve just shattered your world view of muscle growth, but hey, hopefully, you’ll learn more after all this and not place your devotion to men you don’t even know.
Anyways, the pump in research is called metabolic stress. Metabolic stress is the accumulation of metabolite by-products. It’s what gives you that burning sensation within your muscles. Metabolites include lactate, phosphate, and hydrogen ion. This is not to be confused with lactic acid which is something different.
Metabolites provide lots of interesting mechanisms like swelling the muscles and causes reactive oxygen species, both of which don’t grow muscle. However, metabolic stress lowers the threshold for high motor units to be recruited.
So metabolic stress is the natural by-product of high rep training which allows those higher motor units to be recruited typically seen in the first few reps of lower rep sets.
To be clear, this pump doesn’t grow muscle, but rather is one way to make muscle growth possible via mechanical tension. So you should push hard during high rep sets, but you should never create a program around how much of a pump you can get. Doing so, can easily lead to less muscle growth.
For example, high intensity interval training, short rest periods, partial reps, and training to failure, all increase metabolic stress, yet all of these methods have the potential to grow less muscle.
Furthermore, blood flow restriction training causes massive metabolic stress, yet research finds it grows a comparable amount of muscle as traditional strength training.
So the pump is a good feeling to get. It’s a normal feeling to get. But you don’t go chasing it and the level of metabolites you feel doesn’t correlate with much. It’s mostly just for looking temporarily beefier for Instagram selfies.
4. Muscle Damage
When you were in high school PE class, the coach would teach you about the basics of muscle growth. They would talk about you have to tear muscles for them to grow back stronger. Then, they’d ramble about some dumb life analogy on how struggles make you better.
In fact, many personal training certifications teach the same thing. Yet, this is not substantiated by research. Research finds undisputedly, the only pathway to get the chemical response of new muscle growth is from a mechanical stimulus. A metabolic stimulus as we mentioned doesn’t directly grow muscle.
And believe it or not, muscle damage or tearing of the fibers doesn’t either. Muscle damage can correlate with soreness, but people don’t understand that soreness is a feeling.
As insensitive as it may sound, facts don’t always care about your feelings though. Muscles have neurological patterns ingrained in the brain that controls them. The more accustomed you are to a movement, the more effective it can coordinate that movement.
However, when you are doing something, you’re not accustomed to, your muscles can’t coordinate as well and thus, experience these micro tears. It’s called muscle damage and it can make you quite sore. However, more muscle damage doesn’t mean more muscle growth.
If you’ve never swam before, struggling across the deep end of the pool will make you quite sore, but swimming isn’t getting anybody buff. Furthermore, training at longer muscle lengths causes more muscle damage.
So certain training protocols or training with exercises you’re not accustomed to may cause more muscle damage, but it doesn’t correlate with more muscle growth.
In fact, muscle damage is inherently not a positive thing. By definition, muscle damage is muscle breakdown. Some studies show muscle damage increases the stimulation of muscle protein synthesis, but with no net gain in muscle growth. This means that muscle damage signals for repair, but not additional muscle growth.
Chasing muscle damage is also not a reliable metric of your training program. A sorer or more damaging workout isn’t necessarily a better workout. In fact, muscle damage in excess limits skill execution and performance/recovery markers, so muscle damage in excess is clearly detrimental.
Don’t Chase Feelings, Chase Performance
So as you can see, many common training variables are overrated. Remember, we live in a world where content is pumped out daily, so everybody will be making content on everything. Don’t grip on to every concept so tightly as they may simply be ineffective or overcomplicated.
But now you know better. You don’t have to necessarily optimize for time under tension, you don’t have to leave the gym painfully sore, and you don’t have to buy supplements that promises a filthy pump.
All these things have their own application, but most lifters shouldn’t be overly concerned about chasing these variables.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
Schoenfeld, Brad. “Strength and Hypertrophy ADAPTATIONS between LOW- vs. HIGH-LOAD RESISTANCE Training: A Systematic Review and Meta-Analysis.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28834797/.
Chan, Alan, et al. “Effects of Attentional Focus and DUAL-TASKING on Conventional DEADLIFT Performance in Experienced Lifters.” International Journal of Kinesiology and Sports Science, www.journals.aiac.org.au/index.php/IJKSS/article/view/5665.
Best Six-Pack Abs Home Workout
Ten Workouts To Develop Abdominal Strength and Definition
A very common goal that many individuals have is to develop six-pack abs. Unfortunately, many individuals fail to understand what it takes to attain this goal and often fall short.
The main reason people fail to succeed with this goal is that they misunderstand the abdominals, how to best train them, and the importance of nutrition.
Therefore, this article will provide information on the abdominal muscles and their functions. It will then move onto discuss the steps that need to be taken to facilitate six-pack development.
Finally, it will outline ten highly effective home-based ab workouts that you can use to help improve the strength and tone of the abdominals.
Understanding The Abdominals
Many people understand the abdominals to be just one muscle – the one that is responsible for the “six-pack”.
In actuality, the abdominals are a muscle group that contains four individual muscles – rectus abdominis, transverse abdominis, external oblique, and internal oblique (1).
These muscles are responsible for generating a variety of different movements and help to flex, extend, bend, and rotate the trunk.
Furthermore, the abdominals can be considered as part of the “core”. The core is a complex series of muscles found in the trunk that work together to stabilize and support the body.Performing regular abdominal exercises can help to increase the strength and function of these muscles thus enhancing movement and muscular tone.
How To Get A Six-Pack
When it comes to developing a set of six-pack abs, exercise may help but ultimately it is your nutrition that will make the difference.
It is the rectus abdominis muscle that gives the six-pack its striking appearance. However, having a high percentage of body fat means that this muscle will not be seen.
Therefore, body fat needs to be reduced to the point where the muscle becomes visible.
In order to reduce body fat, a calorie deficit must be established and maintained over a prolonged period of time (2).
A calorie deficit is simply where more calories are burned than consumed. This forces the body to break down body fat to fulfill energy requirements.By regulating your calorie intake, you can most effectively create this calorie deficit. However, increasing exercise levels and the number of calories you burn can also help form a deficit.
At this point, it should be emphasized that ab exercises alone will not develop a six-pack.
This is highlighted most powerfully in a recent study that had participants engage in a six-week abdominal exercise program.Participant’s body composition was measured before and after the training program. The results clearly indicated that the abdominal exercise made no difference to body composition (3).
However, this is not to say that abdominal exercises are not valuable. Performing regular ab work can increase the size and tone of the muscles.As a result, once fat has been reduced far enough, the abdominals will look much more defined.
The Ab Workouts
Many ab workouts follow a similar format and include many of the same exercises. This may not be conducive to progress as boredom can quickly become problematic.
Another issue is that many ab workouts tend to focus on superficial muscles only such as the rectus abdominis.
However, there is great value to be found in performing exercises that work the deeper ab muscles such as the transverse abdominis.
The following ten ab workouts not only comprehensively work the abdominal muscles but also contain plenty of variations to keep you motivated and on track.
With ten to choose from, you can select the workout that is most suitable for your goals, levels of fitness, and preferences.
1) Unilateral Ab Workout
Performing unilateral (or single-sided) exercises forces the many deep core muscles to engage to promote stability and maintain good posture throughout the movement.
Perform the following workout for three rounds:
Exercise
Volume
Dumbbell Renegade Rows
20 reps
Single-Arm Overhead Press with Twist
20 reps
Split Squats
8 reps (per side)
Dumbbell Suitcase Walking Lunges
30 reps (per side)
Single-Leg Squats with Dumbbell Lateral Raise
8 reps (per side)
Side Plank with Dumbbell Fly
15 reps (per side)
2) The “No Crunch” Workout
The conventional crunch is often seen as the ultimate ab exercise – however, there is a wide array of exercises that effectively strengthen the abs.
Complete three rounds of the below workout to get the core burning!
Exercise
Volume
Lying Bicycle Crunches with Dumbbell Overhead
20 reps
Push-ups
10 reps
Side Plank
1 minute
Supermans
20 reps
Side Plank with Dumbbell Fly
15 reps (per side)
Plank Complex:– Forearm Plank– Right Leg Lifted– Left Leg Lifted– Right Arm Lifted
– Left Arm Lifted– Right Arm and Left Leg Lifted
– Left Arm and Right Leg Lifted
– Forearm Plank
15 seconds per position
3) Cardio Core Workout
As mentioned earlier, in order to have visible abs, it’s important to trim away excess body fat. Cardio can be an excellent tool to facilitate this.
Complete three rounds of this workout ensuring that you take a minute rest between each round.
Exercise
Volume
Skater Lunges
20 reps
Mountain Climbers
20 reps
Burpees
20 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Side Plank
1 minute
Knee-Ins (Opposite Knee and Shoulder)
20 reps
4) The Plank Workout
When performed correctly, the conventional forearm plank is a highly effective core strengthening exercise. However, not only is it fairly mundane, often form can slip thus increasing injury risk.
The following workout utilizes a range of enjoyable plank variations that keep you moving and focused throughout. Complete the following routine for two rounds.
Exercise
Volume
Forearm Plank with “Thread the Needle”
15 reps (per side)
Push-ups to Straight Arm Side Plank
10 reps
Side Plank
1 minute
Forearm Plank with Toe Taps
20 reps (per side)
Forearm Plank with Side-to-Side Hip Dips
20 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Knee-Ins (Opposite Knee and Shoulder)
20 reps
Forearm Side Plank with “Thread the Needle”
15 reps (per side)
5) Standing Core Workout
Not all core workouts need to involve floor-based activities. The following workout utilizes standing core exercises only to target the abdominals.
Complete three rounds of the below routine ensuring to take an adequate rest between each circuit.
Exercise
Volume
Dumbbell Chops
20 reps (per side)
Plank with Knee-Ins
20 reps (per side)
Forward Lunges
8 reps
Single-Leg Squats with Dumbbell Lateral Raise
8 reps (per side)
Dumbbell Overhead Press
12 reps
Dumbbell Swings
20 reps
6) Bodyweight Only Workout
This workout is perfect for adding to home workouts or for those who do not have any fitness equipment.
Once again, look to complete three rounds.
Exercise
Volume
Butterfly Kicks
20 reps
Crunches
20 reps
Russian Twists
20 reps
Elbow-to-Knee Crunches
20 reps
Butterfly Sit-Ups
20 reps
Side-to-Side Knee Drops
20 reps
Crunches
20 reps
Butterfly Kicks
20 reps
7) Anti-Flexion Core Workout
As highlighted, the core must engage to ensure that the body remains in a stable and safe position. This workout will place the body in positions where the core must work to resist flexion.
Perform three rounds of the following circuit.
Exercise
Volume
Supermans
20 reps
Dumbbell Pullovers
20 reps
Forearm Plank with Toe Taps
20 reps (per side)
Side Plank with Leg Pendulums
20 reps
Prone Reverse Crunches
20 reps
Side Plank with Dumbbell Fly
15 reps (per side)
Forearm Plank
1 minute
Supermans
20 reps
8) V-Cut Abs Workout
The purpose of this workout is to work and define the transverse abdominis and obliques which are the muscles responsible for creating the v-shape.
Perform the below routine for three rounds.
Exercise
Volume
Lying Alternating Leg Lifts
12 reps
Supine Reverse Crunches with Dumbbell Overhead
20 reps
Bicycle Crunches
20 reps
Inchworms
10 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Knee-Ins (Opposite Knee and Shoulder)
20 reps
9) Five-Minute Ab Blast
For those who are short on time yet still aspire to improve their core strength, the following five-minute circuit is the perfect solution.
Three rounds of this workout will last approximately five minutes. However, rounds can be added to increase the length of the workout if preferred.
Exercise
Volume
Dumbbell Pullovers
20 reps
Bicycles with Full Leg Extension
20 reps
Forearm Plank with Side-to-Side Hip Dips
20 reps
10) Rotational Ab Workout
The abdominals, specifically the obliques, are responsible for generating rotational power. This final workout utilizes rotational movements to work the core and develop this ability.
Having completed a thorough warm-up, complete two rounds of the following routine.
Exercise
Volume
Forward Lunges with Dumbbell Twist
8 reps (per side)
Dumbbell Overhead Press with Twist
12 reps
Dumbbell Renegade Rows
20 reps
Push-ups to Straight Arm Side Plank
10 reps
Forearm Plank with “Thread the Needle”
15 reps (per side)
Dumbbell Chops
20 reps (per side)
Side-to-Side Dumbbell Chops
10 reps (per side)
Final Word
If you aspire to get a six-pack, it is imperative that body fat is significantly reduced and ab exercises are performed regularly.
The ten workouts outlined in this article will effectively improve muscle tone and the appearance of the abdominals.
References:
1 – Flynn, William; Vickerton, Paula (2020), “Anatomy, Abdomen and Pelvis, Abdominal Wall”, StatPearls, Treasure Island (FL): StatPearls Publishing, PMID 31869113
2 – Strasser, B.; Spreitzer, A.; Haber, P. (2007). “Fat loss depends on energy deficit only, independently of the method for weight loss”. Annals of Nutrition & Metabolism. 51 (5): 428–432. doi:10.1159/000111162. ISSN 1421-9697. PMID 18025815.
3 – Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
7 AM vs 7 PM: What Your Workout Says About You
7 am vs 7 pm: which is the preferred time to workout?
There are two types of people in this world. Early birds and night owls. Two distinct types of people, and their internal clocks affect their daily lives. I myself am I night owl, and have to drum up enough discipline to not let my mind completely wander and watch movies til 4am. Other people are in bed by 9pm and up at 5am.
I’ve personally never understood the whole worshiping of the early bird, but the old adage the early bird gets the worm does hold some weight.
People like Mark Wahlberg or Mike O’Hearn that get up at 3am are absolute weirdos. Ya, you’re up super early, but you went to bed at 7? I bet you’re a ton of fun…
Being a night owl is like being a pot head. It’s easy to go with the, “they’re lazy and never get anything done” cliché. Nowadays some of the most successful people are potheads. Seth Rogen, Joe Rogan, Brad Pitt, Eddie Murphy, all your favourite pro athletes, and the list goes on.
You can be a person that stays up all night pondering non sense, watching too many Alex Jones videos, and not getting anything done. This decision sabotages your next day to because it forces you to either sleep in late or run off less rest than you need. That definitely is an option and a lot of people do that.
Or, you can be someone who likes to work in the silence and seclusion the night sky provides. My point is, the early bird or the night owl doesn’t really matter. The move is to figure out what times your body and mind work best, and go from there. That being said, let’s see what your workout time says about you.
7am: Early Bird
This person’s a try hard. They’re getting up before their alarm goes off, watching some David Goggins, and running through a wall. They’re determined to make the day. Their feet hit the floor and the devil runs. The coffees ready, the outfit laid out the night before, and they’ve already done a morning mediation and read 100 pages from some super intense book. They go to bed at the same time every night, and rise at the same time every morning. Revolutions.
They sip their coffee and lemon infused water on the way to the gym, and listen to an audio book or in depth podcast. They arrive at the gym ready to conquer. They’re probably fasted and working out on an empty stomach because why not? This person’s a machine, and machines don’t need food.
They do a quick jog, followed by hitting the weights. Super sets of course, lot of reps, really getting the pump and heart rate going. They finish with some core and probably more cardio because why not. They may even ride their bike home or to work. This person gets ahead of the day. They eat the frog. They arrive places early and are ready for anything.
They’re a low carb, low sugar person, but likely high caffeine. They even plan their cheat meals (meals not days) and stick to it. Amazing. Most likely they’ve suffered some intense emotional damage or loss by something in their past and refuse to give in and ever be a loser ever again. Stay hard!!
7pm: Night Owl
This person plays with fire. They’re living dangerously. They finish their normal work day, and expect to muster up enough energy/pre workout high to leave their house again and crush weights at their local pump palace. 7pm turns to 8pm turns to 9pm and before you know it, you’re making Pillsbury cookies and firing up Netflix. This can and has happened…… trust me I know.
Going to the gym anytime past 7 pretty much guarantees you’ll be up all night. The combination of pre workout and endorphins adds a few hours of jitters and energy that you won’t be able to defeat, and get to sleep. 7pm is the last window to get a workout in before sabotaging your night. It’s a good time to go to the gym because the after work rush has left, but there’s still a solid amount of talent in the gym for motivation. And by talent, I mean chicks wearing Lulu’s and Gym Shark gear. Every day is leg day if you’re a gym girl.
I personally love the 7pm workout because it gives me time to eat and digest food all day, so my workouts are much better because I have more strength and energy behind them. I don’t mentally wake up for the first 2 hours I’m awake, (not a coffee guy) so anytime I’ve tried to work out in the morning, the workouts have been absolute dog shit. If you avoid the pitfalls of bailing on the 7pm workout, it can really be the crowning achievement of a day well lived.
If you eat like shit all day, do a physical job, and expect to rip yourself off the couch once you’re comfortable at home, it probably won’t happen for you. Once again, matching your workout with your lifestyle and preferences is huge. The 7pm workout is something I look forward to all day. I like to get as much of my shit done during the day as possible, and have that time to myself at night. It’s my form of meditation.
After my 7pm workout, I come home to shower, eat, and enjoy whatever videos or movies I want before bed because I’ve earned it. All my productive shit for the day is done and I capped it off with a great workout. Day well lived. That being said, I wrote this article after a 7pm workout because I did other stuff during the day. The gym can be a great buffer and mental release. It works as a reset that can make things clearer. You come back invigorated and raring to get one more thing done off your daily checklist before landing the plane.
At the end of the day, find what works for you and do it. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
You can follow Jake Brennan on Instagram.
Universities with Best Gyms In the U.S
Fitness is a phenomenon that not even college students can resist. Apart from keeping form, working out increase the level of understanding among students. It is for this reason that most institutions of higher learning have invested heavily in recreational resources. It is also important to note that some colleges offer diplomas and degrees in sporting activities. However, finding a college with the best resources for your fitness may prove to be difficult. This article will look at some of the universities with the best gyms in the United States. Note that this list has not put the facilities in any particular order.
Ohio State University
The university in Ohio state has a vast recreational center that’s one of the best in the country. Most importantly, the facility offers weight training programs with experienced trainers. Students can choose to train in groups or solo, whichever works best for them.
The institution’s climbing center is one of the most famous among all the states. That is not to mention outdoor recreation which includes yoga and stand-up paddleboard. Finally, Ohio State University gymnasium is equipped with state-of-the-art equipment to help you take your bodybuilding to another level.
University of Missouri
This institution boasts of having the best gym facilities in the whole of America. After scrutiny, we have established that indeed this institution is one of a kind when it comes to recreational facilities. The University of Missouri is home to numerous lifehack places you can perform any form of exercise.
The institution did a facelift on its recreational facilities in 2005 that is rumored to have cost $50 million. Most importantly, the gyms are open for a minimum of 16 hours. The facility’s Olympic-size swimming pool has hosted 52 Olympic medalists as of today. The University of Missouri ranks top among universities with the best recreational center not only in the United States but also globally.
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Colorado State University
Popular for its Rec Cams, this university allows students to monitor the activities in the gym from any part of the institution. The cameras also show which stations and equipment are not in use at any given time. Colorado State University has invested heavily in physical maintenance equipment such as treadmills, barbells, and more.
Students are also offered a myriad of choices of various training activities. The student recreation center in the institution also offers several outdoor activities such as sand volleyball courts. Colorado State University should be among your top choices if fitness is your priority.
University of Arizona
University Primetime places the University of Arizona at the top of higher institutions with the most impressive recreation centers. The university has been expanding its recreation facilities with the most recent being an addition of 51,000 square feet of space in the fall of 2009.
The most notably gym equipment includes high-quality cardio machines, lifting equipment, cycle studios, courts, among others. Most importantly, the facility offers solo and group training in a wide range of physical exercises. The gym is open for at least 12 hours so you can go there at your most convenient hour.
University of Texas – Austin
The southern university boasts of multifaceted recreation centers that are every fitness enthusiast’s dream. With three outdoor gyms and several other field facilities, the University of Texas recreation center is among the best in the Americas. For bodybuilders, this is the ultimate place to be, thanks to quality training programs and equipment.
Most importantly, gyms at the University of Texas offer personalized regimens to help lifters concentrate on their gray areas. If you’re an aspiring bodybuilder who is about to join college and looking for a healthy training environment, consider this facility among the best.
Auburn University
Auburn University has consistently appeared at the top of the list when it comes to gym facilities. Most importantly, this institution has a culture of promoting physical activity as an integral part of learning. As such, it has equipped its gyms with state-of-the-art equipment to help students in training.
The facility’s most notable programs include the ‘Healthy Weight Challenge” which guides students on weight management. Additionally, Auburn has outdoor facilities such as swimming pools which are aimed at providing students with as many sporting options as possible. This facility boasts of having professional trainers who guide students in various sports. Finally, Auburn has 250-ft climbing walls that cater to all levels of climbers.
UMass – Amherst
The University of Massachusetts in Amherst is a force to reckon with in matters of fitness. It is one of the few higher learning institutions that give students an all-around preparation for what life has in store for them. Most importantly., the institution encourages students to incorporate fitness and wellness in their daily lives. It has one of the most competitive recreational centers you can find globally. Notably, the institution’s gyms are equipped with modern lifting equipment for every physical exercise.
Additionally, students who would like to be trained are assisted by experienced trainers in the facility. UMass also has several jogging tracks, one of them being the 6-mile North Pleasant-Pine’s Peak-East Pleasant track. The institution offers free nutrition sessions to interested students, that is not to mention meditation corners that are open to all students at any time.
University of Maine
MSN places the University of Maine first in its ranking of universities with the best recreational centers. The $25 million New Balance Student Recreation Center building has one of the best college gyms globally. The gym, equipped with modern, high-quality equipment every bodybuilder dream of. The University of Maine also has many outdoor recreation facilities such as jogging tracks and an ice-skating rink.
California State University – Long Beach
This university’s recreation and wellness center are one of a kind. The facility is open to both students and staff members. Notably, the gyms within the facility have the best equipment you can find on the planet. California State University has a pool of professional trainers who assist students and staff members in various training activities.
The institution also praise for its excellent outdoor recreation facilities such as sand volleyball and huge swimming pools. Students in the university have access to a vast beach where they can go for sailing adventures.
University of Pennsylvania
Universities along the east coast continue to do well not only in academics but also in other sectors such as recreation. The University of Pennsylvania is home to many playgrounds and gyms with the best resources you can find.
Apart from its famous Olympic-size swimming pool, the facility also has sophisticated physical training equipment such as cardio machines and unique treadmills. Most importantly, the facility boasts of an extraordinary golf simulator and massage studio that are unmatched by any other institution.
The University of California at Los Angeles (UCLA)
UCLA is famous for producing some of the best sporting talents in the country. This has been made possible by the Recreation Department in the institution that is equipped with quality, diversified equipment.
Most importantly UCLA has incorporated a daily fitness schedule in most of its activities to promote health and well-being among its community.
University of North Dakota
Have you heard of ‘Cosmic Climbing’ before? Well, the University of North Dakota is the undisputed home of rock climbing among much other fitness and activity-based events. Apart from beneficial workout programs and modern lifting equipment, the university also offers healthy cooking services in the culinary section. That means bodybuilders can monitor their diet and even have their meals prepared by professional nutritionists.
Most importantly, the university offers special fitness classes for students and members of staff at a time of their convenience. Its most popular sessions include cardio boxing and Bootcamp that are open to any member of the university community.
University of Alabama – Birmingham
Last but not least is the University of Alabama at Birmingham. The recreation center on this campus focuses on bodybuilding and general fitness. Students are offered beneficial training programs and fitness classes in a range of fitness areas. For instance, some fitness classes take students through yoga exercises, Zumba, Pilates, among others.
Most importantly, the institution has come up with several team-building activities to challenge students who wish to push their fitness limits. The fact the institution organizes internal contests in various fitness activities makes it the best for bodybuilders looking forward to participating in IFBB competitions. Finally, fitness rooms at the University of Alabama give students a breath-taking panoramic view of the campus.
Conclusion
Campus gyms are quite instrumental in helping students who want to pursue careers in fitness and bodybuilding. The best thing about these gyms is that most of them are free so you don’t have to pay membership fees. Being a student or staff member in the institution is enough to give you access to all the resources in the recreation center. Most importantly, college gyms create a perfect environment for people to train in groups and to motivate/inspire each other. These are only some of the many well-equipped gyms found in various Universities across the states. We hope you find one that best suits you. Also, scroll through our blogs for plenty of inspiring articles and training programs.
Claim The Mr. Biceps Crown With This Zac Aynsley Arm Workout
We are letting you in on Zac Aynsley’s secret to massive arms.
Before we get to the meat of the article, we want you to put your hand on your heart and answer this for yourself – Would you still workout if you could never have biceps like Arnold Schwarzenegger, no matter how hard you try?
If you just caught yourself shaking your head, rest assured, you are not alone. Arms are probably the most loved muscle group. Look around your gym on any random day, and you will probably see a good number of people training their arms. Heck, you might even find people who are training their legs flexing their arms in the mirror.
If building guns is as easy as curling dumbbells for a few sets, everyone would be walking around with bazookas. There is one fitness celebrity, though, who continues to impress with their arms – Zac Aynsley.
Zac’s arms are so freaky that the Governator himself praised his pythons.
“For years I had people telling me I was worthless, but here was The Terminator telling me I looked great. It meant the world to me.”
There has been no stopping Aynsley since that day. His physique is improving in every aspect, and his pythons are taking on a life of their own. But things were not always so smooth for Zac Aynsley.
The Zac Aynsley Story
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Zac Aynsley did not always have perfectly chiseled arms. In fact, Zac had a pretty traumatic childhood. He was bullied for being too thin and weak. In an interview with GQ magazine, Zac revealed that –
“BETWEEN [THE AGES OF ] 10 AND 15, I HAD SUICIDAL THOUGHTS. I’D REGULARLY CLIMB TO THE TOP OF WATER TOWERS THINKING, ‘IS THIS THE DAY I’M GOING TO JUMP?’”
Let us not get ahead of ourselves. Let us start from the beginning.
Zac Aynsley was born on July 2, 1994, in Northumberland, England. In his childhood and teens, he was malnourished, underweight, and ate a poor diet. Zac’s diet mainly consisted of sweets and processed foods.
Also Read: 5 Foods You Need To Cut Out Of Your Diet Right Now
Because of how he looked, he became an easy target for bullies while still in high school. Constant ragging caused Zac depression, anxiety, and panic attacks.
During this time, Zac was not physically active. He spent most of his days playing video games to escape the harsh reality.
An Unexpected Turn
One day, Zac’s friend asked him if he wanted to try his hand at DJing. Aynsley could not turn down the deal and quickly accepted the offer to try it out to change his monotonous lifestyle.
At the age of 15, Zac Aynsley got a taste of stardom when he became popular at local clubs for his DJ skills. Not only was Zan earning handsome money, but he was also gaining positive attention from people around him. The newfound fame added to Aynsley’s confidence and self-esteem.
One thing led to the next, and before Zac could make sense of any of it, he was touring the country.
Even though Zac’s DJ career was taking off, he had to return home to finish college. With all the partying, drinking, and success he had, Zac forgot to work on his worsening health. He was in the worst shape of his life when he got back to Northumberland.
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To get reconnaissance of his health, he went to the doctors to get his blood work done. To everyone’s dismay, Zac’s internal organs were deteriorating due to his reckless DJ lifestyle.
According to Zac, the doctor told him that he had a liver of a 50-year old. Zac was warned that he needed to make amends to his lifestyle if he wanted to live a long and healthy life.
The Tipping Point
At this point, Zac decided to turn around his life. He attended University and earned a degree in photography. Aynsley was eventually introduced to bodybuilding which helped him channel his focus, energy, frustration, and anger into something positive.
https://www.instagram.com/p/CSzaZ1wIdvx/
Like most newbie lifters, Aynsley became a die-hard Arnold Schwarzenegger fan after seeing his pictures and videos. The Austrian Oak gave him additional motivation for working out and becoming healthier.
Zac Aynsley worked on all aspects of his daily routine to improve his fitness level. He made sure his diet had enough calories and nutrients to help his body recover from the mess it was in.
The progress he saw in a couple of weeks was enough to get him hooked to the new lifestyle.
Internet’s Coming of Age
https://www.instagram.com/p/CRZKrsRI8Pc/
Years of hard work and sacrifice helped Zac build an incredible physique. Little did Aynsley know at that time, but his new and improved body was going to change his life in more ways than he could have imagined.
Zac started gaining a lot of traction on his social media profiles as soon as he started posting his photos online. Impressed with Zac’s physique, one of Florida’s top photographers offered to do a photoshoot with him. Aynsley knew this was too good and big an opportunity to skip. He flew down to Florida, and this decision became a turning point in his career.
Seven weeks after the photoshoot, Zac started receiving recognition from some of the most influential people in the fitness industry, including Arnie and Phil Heath.
Since then, Zac Aynsley has hit several milestones, including:
10+ TV appearances
10+ Book covers – USA
5+ Minor magazine covers / 15+ Features
Traveled to over 17 countries
Zac Aynsley’s Nutrition Plan
You do not end up looking like Zac Aynsley while hogging on burgers and fried chicken. Depending on your current weight, you need to determine a daily calorie goal for yourself. Incorporate quality sources of protein, carbs, and fats to meet your daily macro goals.
Thanks to his ectomorph body type, Aynsley had been a weak kid growing up. Zac eats anywhere between 3200-5000 calories a day, depending on if he is bulking or cutting. To make up for his fast metabolism, Zac eats up to seven meals a day.
Zac Aynsley’s Bulking Diet Plan
Meal #1
3 egg whites
2 egg yolks
1/2 cup oatmeal
2 cups milk
1 banana
Meal #2
5 oz chicken
8 oz sweet potato
1 banana
2 slices whole-grain bread
Meal #3
5 oz chicken
1/2 cup brown rice
citrus fruit
salad
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Meal #4
3 egg whites
half cup oatmeal
1 apple
5 oz fish
2 cups vegetables
Meal #5
1 apple
8 oz yogurt
half cup cottage cheese
1 scoop protein shake
Meal #6
protein shake
brown rice
Post Workout
protein shake
white potato
L-Glutamine
Meal #7
5 oz steak
1 egg white
4 oz sweet potato
2 BCAA pills
Meal #8
casein protein shake
Eating eight (nine, if you consider the post-workout) meals is no joke. It can be especially tuff for you if you usually eat three meals a day and want to gain weight and put on muscle mass. If you are having trouble eating eight meals a day, supplements can help you meet your daily macro goal.
Here are some of our favorite supplements:
Best Men’s Protein Powders For Bulking & Lean Muscle Growth 2021
The Best Mass Gainers For Clean Bulking & Muscle Mass 2021
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
Zac Aynsley Arm Workout
Pre-Requisites of The Zac Aynsley Arm Training Split
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1. Partial Repetitions
Zac Aynsley incorporates the partial rep advanced training technique at the end of his sets to annihilate his muscles. In the case of machine preacher curl, he completes 15 full reps and then limits the range of motion to the top half of the movement until he hits muscular failure.
Related Read: Advanced Training Techniques To Take Your Gains To The Next Level
2. Zero Routine
Aynsley picked up this training principle from the Governator. He never limits himself to a pre-planned workout and usually modifies his routine on the fly. According to Aynsley, your body will get used to your workouts if you follow a set routine and stop responding. For this reason, he never does the same workout twice.
3. Warm-Up Sets
Before starting the working sets, Aynsley might do a set or two with a lightweight to get a feel for the lift. It also helps in getting the blood flowing to the target muscles.
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4. Short Workouts
According to Zac Aynsley, most people make the mistake of stretching their workouts too long. His arm workouts never last more than 45 minutes. Aynsley limits his rest duration to less than 45 seconds between sets.
Keeping the rest time short is necessary for inducing a muscle-ripping pump. Also, since your arms are a small muscle group, they do not need the typical 1-2 minutes of rest for recuperation.
Must Read: The Science Behind Muscle Recovery: Understanding Active Recovery
5. Mix-Up The Number of Repetitions
Aynsley constantly switches up his rep structure to keep his muscles guessing. For some exercises, he might do as many as 30-40 reps per set.
Zac Aynsley Bicep and Tricep Workout Routine
1. Machine Preacher Curl – 3 Sets 15-10 Reps – 30-second Rest
Zac Aynsley starts his arm workout with an isolation lift to pre-exhaust his muscles. Exhausting your muscles at the start of the workout will ensure that you do not have to lift heavyweight in compound exercises. You will get almost the same amount of muscle fiber recruitment while lifting lighter weight in compound lifts as compared to lifting heavy without pre-exhaustion.
2. Superset
EZ Bar Curl (wide grip to narrow grip)- 3 Sets 15-10 Reps – No Rest
Single-Arm Cable Tricep Extension – 3 Sets 20-15 Reps (each arm) – 30-second Rest
Aynsley starts EZ bar curl with a wide grip and performs 15 reps. Without keeping the bar down, he switches to a narrow grip and curls until failure.
Single-arm cable tricep extension is a high-rep exercise for Zac. He never does less than 15 reps of the lift. Aynsley trains his triceps to failure on the tricep extension. After he is done with 15-20 reps on each side, he does a dropset until failure.
3. Single-Arm Machine Bicep Curl – 3 Sets 15-12 Reps (each arm)
During single-arm bicep curl, Zac keeps the reps slow and controlled. He follows a 1:1:2:0 (concentric, pause and squeeze, eccentric, and rest at bottom) rep tempo to annihilate his biceps. If you do not have access to a bicep curl machine at your gym, you could use the cable machine by attaching a D-handle bar to the pulley.
4. Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Zac Aynsley follows a full range of motion while performing the exercise. He brings the bar close to his forehead at the top of the movement and extends his arms straight at the bottom.
5. Reverse-Grip Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Aynsley finishes off his workout with the reverse-grip cable tricep extension.
This might look like a short workout, but if you keep the intensity high, you will not know what to do with the pump in your arms at the end of the Zac Aynsley arm routine.
You will never see Zac Aynsley lift crazy weight while training his pythons. He chases a pump and focuses on a mind-muscle connection.
Conclusion
Now an official Generation Iron sponsored and managed athlete, we are proud of the fact that Zac Aynsley is growing in popularity inside and outside the gym, and inspiring people to transform their lives. We cannot wait to share more about Zac’s journey as it unfolds.
Finally, if you are inspired by Zac Aynsley’s story but doubt yourself and your ability to transform your physique, let this message from Zac be the guiding light for you:
“Go ahead, tell me that I’m not good enough. Tell me I can’t do it! Because I will show you over and over again that I can, and trust me… I will.”
We could not have summed up the article better ourselves.
Who, according to you, has the best arms in the fitness industry?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Perform The Jefferson Deadlift
The Ultimate Deadlift Variation That Builds Serious Strength
While the Jefferson deadlift is not the most conventional-looking resistance training exercise, it is certainly one of the best for developing full-body strength.
It is a particularly useful exercise for powerlifters and strongmen as well as individuals who suffer from back pain. However, the majority of lifters will benefit from regularly performing the Jefferson deadlift.
This article will begin by highlighting the benefits of the Jefferson deadlift and explain why you should consider doing it.
It will then move on to outline Jefferson deadlift technique, common errors to look out for, and a number of programming considerations.
The Benefits Of The Jefferson Deadlift
This section will highlight four unique benefits associated with the Jefferson deadlift.
1) Develops Asymmetrical Strength
Due to the asymmetrical stance used in the exercise, a large amount of balance, coordination, and stability are required throughout.
With regular practice, all of these components will significantly improve which can positively impact injury risk.
2) Increases Anti-Rotational Strength
With the feet placed in a staggered position, the torso must rotate so that the chest and hip stay in alignment with the feet.
This places a great demand on an array of core muscles that must engage to prevent rotation during the lift. With regular practice, these muscles will adapt and strengthen.
3) Multiplanar Exercise
One of the most unique benefits of the Jefferson deadlift is the fact that it is a multiplanar exercise – this simply means that movement occurs in more than one plane of motion.
Most lifters are familiar with lifting in the sagittal plane (i.e squats and conventional deadlifts), however, the Jefferson deadlift challenges the lifter by taking them out of the comfortable sagittal plane.
4) Reduced Shear Force
A common concern with deadlifts is the shearing and compressive force that can be placed on the low back.
However, due to the mechanics of the Jefferson deadlift, this force will be significantly reduced thus decreasing injury risk.
Why You Should Perform The Jefferson Deadlift
There is undoubtedly great value to be found in the conventional compound lifts such as the squat, deadlift, and bench press.
However, the Jefferson deadlift is different from these traditional-style lifts and works the muscles of the body in a very unique way.If you don’t believe this to be true, just listen to world-record holder Dave Dellanave who once said “it gives you a lot of things that other, big, heavy, typical lifts don’t”.
The exercise involves a combination of rotation, hip hinging, asymmetry, and heavy weight.
The Jefferson deadlift is fairly akin to the trap bar deadlift in that it reduces shear force on the low back, however, there are few other deadlift variations that work multiple planes, rotation, and asymmetrical strength.
To execute the Jefferson deadlift one foot will be placed in front of the bar while the other foot will be behind the bar.
Because the feet are staggered in this way, the trunk of the body rotates in order to face the same direction as the feet.
Furthermore, to keep the chest up and to prevent trunk rotation during the lift, the core muscles will be heavily recruited.
Working in multiple planes of motion can help to keep us mobile and strong thus reducing the risk of injury.
Often when it comes to asymmetrically-loaded or anti-rotational exercises, individuals use light weight only and don’t see the need for heavy lifting.
The perfect example of this is performing a single-leg deadlift with a light kettlebell or dumbbell having already completed sets of heavy deadlifts.
However, if you aspire to properly develop core strength, there is benefit in lifting heavy (1). The Jefferson deadlift is therefore the perfect option as a great amount of weight can be added to the bar.
Finally, those who have hit a plateau may find that performing the Jefferson deadlift allows them to start making progress, once again.
Additionally, because the Jefferson deadlift reduces the forces placed on the back, it may be an excellent alternative for those with back pain.
Muscles Worked During The Jefferson Deadlift
Some of the major muscle groups involved in the Jefferson deadlift include:
Abdominals
Adductors
Glutes
Hamstrings
Lats
Lower Back
Obliques
Quadriceps
Trapezius
Upper Back
Considering that exercise is a deadlift variation it works many muscles in the posterior chain including the glutes, hamstrings, calves, and low back (2).
In addition to the lower posterior chain muscles, the quadriceps also powerfully contract to extend at the knee.
Finally, there are many core muscles that must engage to prevent rotation and provide stability throughout.
How To Perform The Jefferson Deadlift
Although the exercise looks a little complex, it is not particularly difficult to set-up and execute. To effectively perform the Jefferson deadlift, work through the following coaching points:
Begin by straddling the bar placing one foot in front of the bar and the other behind
Ensure that the feet are approximately shoulder-width apart
Using a shoulder-width grip, push the hips backward and reach down to grab the bar
Before lifting, push the chest up and actively engage the core muscles
Drive your feet into the floor to lift the bar while keeping the knees out
Continue the lift until you are fully standing
After completing prescribed reps, swap legs and repeat
There are a number of different deadlift grips that are commonly used, therefore, feel free to experiment until to find out which one works best for you.
Be aware that with the reverse grip (one hand over, one hand under), you should alternate hand orientation with each set to avoid developing asymmetries.
It is for the same reason that you must alternate legs when performing sets of the Jefferson deadlift.
However, there is an exception to this rule. For those who have severe asymmetries or imbalances, like scoliosis, it may be worthwhile to train using the side that feels more comfortable.
Always consult a doctor before proceeding with physical training.
As highlighted, the Jefferson deadlift shares specific characteristics as the trap bar deadlift. Therefore, the Jefferson deadlift should actually look more like a squat than a hinge.
This explains why this exercise is sometimes referred to as the Jefferson squat.
If you excessively hinge during this exercise, you may put yourself at a mechanical disadvantage and consequently may not lift to your full potential.
That said, this is entirely dependent on anthropometry or, in simpler terms, your body proportions.
While some lifters Jefferson deadlift will look very similar to the trap bar deadlift, other lifters may struggle to find the same leverage which will cause the lift to be much more rotational.
Every lifter is different. With that in mind, if you are struggling with leverage be willing to play around with your technique to determine what works best for you.
Common Technique Errors
It is clear that the Jefferson deadlift has the potential to substantially develop strength, however, it is imperative that this exercise is performed with good technique.
Not only will poor technique hamper strength development and negate a number of these aforementioned benefits, it may also increase your risk of injury.
The most common error is allowing the rear foot to lift from the floor. Doing this shifts much on the strain onto the front leg rather than sharing the load between the two.
This exercise should load both the front and rear leg equally. Unequally balancing the load will make the movement less stable and efficient while potentially increasing injury risk.
Typically, this error occurs because the lifter has placed the rear foot too far back which forces the heel to lift.
Therefore, to avoid this error, ensure that feet are in line with each other and approximately shoulder-width apart.
When To Program The Jefferson Deadlift
This section will make recommendations for specific populations who may benefit from utilizing the Jefferson deadlift.
As touched on previously, due to the reduced shear and compressive forces placed on the low back, the Jefferson deadlift is an excellent exercise for those with back pain.
Some coaches have found that by performing the Jefferson deadlift for a couple of weeks, lifters have been able to return to conventional deadlifts without experiencing pain.
When it comes to strength development, it is inevitable that you will hit a plateau at some point. Varying the exercises that you perform has been found to be a highly effective way of recommencing progress (3).
As a result, if you are struggling to add weight to your conventional deadlift it may be wise to program the Jefferson deadlift into your training.
This simple change will alter the training stimulus and facilitate improvements in your conventional deadlift.
Lastly, because the Jefferson deadlift places a large demand on the quads, it can be used as an accessory exercise to help add size to your legs.
Final Word
The Jefferson deadlift is a superb exercise variation that will comprehensively build strength, reduce the chance of injury, and protect the lower back.
To maximize improvements, it’s important that the exercise is performed with good form. That said, some individuals may need to experiment with their technique to get the most out of the Jefferson deadlift.
References:
1 – Hamlyn, Nicolle; Behm, David G.; Young, Warren B. (2007-11). “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities”. Journal of Strength and Conditioning Research. 21 (4): 1108–1112. doi:10.1519/R-20366.1. ISSN 1533-4287. PMID 18076231.
2 – Martín-Fuentes, Isabel; Oliva-Lozano, José M.; Muyor, José M. (2020-02-27). “Electromyographic activity in deadlift exercise and its variants. A systematic review”. PLOS ONE. 15 (2): e0229507. doi:10.1371/journal.pone.0229507. ISSN 1932-6203.
3 – Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.