Tag: workout
Six Science-Based Methods Bodybuilders Use To Lose Belly Fat
Losing Belly Fat Is Not Only Good For Improving General Health, It Is Also Crucial For Those Stepping Onto The Stage
It is very well known that maintaining a high body fat percentage can be damaging to our health.Several scientific studies have established a link between abdominal obesity and a range of diseases (1). As a result, a common goal set by many is to reduce belly fat.For the bodybuilder, as competition nears, it becomes necessary to reduce belly fat and body fat percentage more generally to improve aesthetics.This article will highlight six different methods that can be applied to help you lose that often stubborn belly fat and improve your definition.
The Six Methods
This section will outline the six methods commonly used by bodybuilders to reduce belly fat. It will also highlight a number of scientific studies that back-up these methods as effective.
1) Track Your Calories And Macros
If you are not already food tracking, it’s recommended that you start. Doing so will ensure that you are consuming the right amount of good food to maximize changes.The driving force behind fat reduction is calorie restriction (2). Creating a calorie deficit forces the body to find energy from another source out with food. As a result, the body will begin to break down stored body fat for energy purposes.By failing to track your eating, you may over-consume calories which will prevent fat loss from occurring.While macronutrients are of secondary importance for causing weight loss, they most certainly have an impact on body composition.A detailed study on nutrition in the lead up to a bodybuilding contest recommends the following split (3):
Protein: 2.3 – 3.1 grams per kg of body weight
Fat: 15 – 30% of calorie intake
Carbs: Remainder of calorie intake
Ultimately, without tracking you are shooting in the dark. It is not uncommon for individuals to either over or underestimate their calorie intake and food quality. Therefore, if you want to make the best fat loss progress possible, start tracking.Tracking doesn’t have to be difficult either. There are a number of fitness apps and online tools that allow you to calculate your calorie target and track your daily nutrition quickly and easily.
2) Increase Protein Intake
On the topic of macronutrients, protein is the macro that you should pay particular attention to. Consuming protein during fat loss is important for two main reasons.Firstly, protein is the macro responsible for maintaining muscle size. When restricting calories, the body will break down muscle tissue as well as fat tissue.Studies have shown that high-protein diets help to preserve muscle to a greater degree (4). This is hugely significant for the bodybuilder as it will allow them to maintain lean muscle mass while reducing fat and improve overall aesthetics.Hunger is often an issue that many bodybuilders experience during a fat loss phase. Protein regulates hunger hormones and helps to curb cravings and combat hunger.In addition to this, consuming protein has also been found to boost the body’s metabolism thus facilitating fat burning (5).One final study investigated the relationship between protein intake and abdominal fat. Results indicated that those who had a quality protein intake were more likely to have a lower amount of abdominal fat (6).
3) Focus On Fibre
In the same way that protein can help manage hunger and control appetite, fiber has been found to have a similar effect.Fiber is the indigestible plant matter which comes in two forms – soluble and insoluble.It is thought that both types of fiber have a beneficial impact on the health of the body – specifically digestive health.Fiber slows down the digestive process and nutrient absorption. A consequence of this is a prolonged feeling of fullness and diminished appetite.Research on fiber suggests that consuming an additional fiber can decrease calorie consumption and facilitate weight loss. One four-month study found that an additional fourteen grams per day led to a 10% decrease in calorie consumption and more than four pounds of weight loss (7).While both types of fiber appear beneficial, soluble fiber may be specifically effective for belly fat reduction.A second study concluded that consuming ten grams of soluble fiber contributed to a 3.7% reduction in abdominal fat (8).
4) Restrict Carb Consumption
Consuming fewer carbohydrates is another effective fat loss method that is commonly adopted by bodybuilders.The reason fat loss tends to occur during a low-carb diet is, once again, to do with calories. The majority of the calories consumed tend to come from carbohydrates. Therefore, by substantially reducing carb intake, you also decrease your calorie intake thus causing fat loss.Additionally, low-carb diets may also be effective for reducing appetite which can lead to a greater reduction in calorie intake (9).There are many scientific studies that advocate the use of low-carb diets for reducing body fat.One study on the matter concluded that a low-carb diet effectively improved body composition and significantly reduced abdominal fat (10).Research has indicated that low-carb diets are beneficial for more than just causing fat loss. They have also been found to reduce disease risk and improve the health of diabetics (11).
5) Cut Down On Sugar
Sugar is composed of two different molecules known as glucose and fructose both of which play an important role in providing the body with energy.Consuming a large amount of sugar on a regular basis has been associated with weight gain and the development of metabolic diseases (12).A study looking at the impact of sugar determined that a high consumption led to an increase in abdominal fat (13).When you eat a great quantity of sugar, it is thought that the liver is overloaded with fructose and quickly turns it into fat (14).On top of this, sugary foods and drinks can be extremely calorific. Therefore, eating a high quantity of these foods can take you out of a calorie deficit and prevent fat loss from occurring.Reducing the amount of sugar that you consume will have a substantial impact on your calorie intake and rate of fat loss.
Be conscious when selecting foods and avoid products that contain refined sugars. There are some foods marketed as “healthy” that contain a high amount of refined sugar.
6) Increase Exercise Frequency
This section thus far has focused primarily on nutrition; but what about exercise?The impact that maintaining good nutrition and exercising frequently has on the body is well documented. In addition to reducing disease risk, regular exercise can also be used to improve body composition and reduce abdominal fat.
Exercising more frequently will cause a greater amount of calories to be burned. Increasing calorie burn will have a direct impact on the rate of fat loss. As a bodybuilder, strength training must be performed often during the fat loss process to ensure that the amount of muscle loss is minimized.The purpose of performing strength training exercises is not to target fat in specific parts of the body. This is something often referred to as “spot reduction” or “spot fixing”.One study put spot reduction to the test and took participants through six-weeks of abdominal training. By the end of the study, abdominal fat had not significantly altered (15). As well as performing strength training, it is also not uncommon for bodybuilders to increase the amount of cardiovascular exercise they perform in a fat loss phase. Exercises such as walking, running, cycling, and rowing are all associated with large calorie burns and can cause a substantial reduction in abdominal fat (16).
Final Word
While there is a range of proposed fat loss methods, these six tried and tested methods have been scientifically proven to work.Therefore, any bodybuilder who needs to reduce body fat for an upcoming competition should consider adopting a number of these methods.
References:
1 – Paley, Carole A.; Johnson, Mark I. (2018-05-04). “Abdominal obesity and metabolic syndrome: exercise as medicine?”. BMC Sports Science, Medicine and Rehabilitation. 10. doi:10.1186/s13102-018-0097-1. ISSN 2052-1847. PMC 5935926. PMID 29755739.
2 – Hołowko, Joanna; Michalczyk, Małgorzata Magdalena; Zając, Adam; Czerwińska-Rogowska, Maja; Ryterska, Karina; Banaszczak, Marcin; Jakubczyk, Karolina; Stachowska, Ewa (2019-06-27). “Six Weeks of Calorie Restriction Improves Body Composition and Lipid Profile in Obese and Overweight Former Athletes”. Nutrients. 11 (7). doi:10.3390/nu11071461. ISSN 2072-6643. PMC 6683015. PMID 31252598.
3 – Helms, Eric R; Aragon, Alan A; Fitschen, Peter J (2014-05-12). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. Journal of the International Society of Sports Nutrition. 11: 20. doi:10.1186/1550-2783-11-20. ISSN 1550-2783. PMC 4033492. PMID 24864135.
4 – Mettler, Samuel; Mitchell, Nigel; Tipton, Kevin D. (2010-02). “Increased protein intake reduces lean body mass loss during weight loss in athletes”. Medicine and Science in Sports and Exercise. 42 (2): 326–337. doi:10.1249/MSS.0b013e3181b2ef8e. ISSN 1530-0315. PMID 19927027.
5 – Leidy, Heather J.; Mattes, Richard D.; Campbell, Wayne W. (2007-05). “Effects of acute and chronic protein intake on metabolism, appetite, and ghrelin during weight loss”. Obesity (Silver Spring, Md.). 15 (5): 1215–1225. doi:10.1038/oby.2007.143. ISSN 1930-7381. PMID 17495198.
6 – Loenneke, Jeremy P.; Wilson, Jacob M.; Manninen, Anssi H.; Wray, Mandy E.; Barnes, Jeremy T.; Pujol, Thomas J. (2012-01-27). “Quality protein intake is inversely related with abdominal fat”. Nutrition & Metabolism. 9 (1): 5. doi:10.1186/1743-7075-9-5. ISSN 1743-7075. PMC 3284412. PMID 22284338.
7 – Howarth, N. C.; Saltzman, E.; Roberts, S. B. (2001-05). “Dietary fiber and weight regulation”. Nutrition Reviews. 59 (5): 129–139. doi:10.1111/j.1753-4887.2001.tb07001.x. ISSN 0029-6643. PMID 11396693.
8 – Hairston, Kristen G.; Vitolins, Mara Z.; Norris, Jill M.; Anderson, Andrea M.; Hanley, Anthony J.; Wagenknecht, Lynne E. (2012-2). “Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study”. Obesity (Silver Spring, Md.). 20 (2). doi:10.1038/oby.2011.171. ISSN 1930-7381. PMC 3856431. PMID 21681224.
9 – McClernon, F. Joseph; Yancy, William S.; Eberstein, Jacqueline A.; Atkins, Robert C.; Westman, Eric C. (2007-01). “The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms”. Obesity (Silver Spring, Md.). 15 (1): 182–187. doi:10.1038/oby.2007.516. ISSN 1930-7381. PMID 17228046.
10 – Gower, Barbara A; Goss, Amy M (2015-1). “A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes123”. The Journal of Nutrition. 145 (1): 177S–183S. doi:10.3945/jn.114.195065. ISSN 0022-3166. PMC 4264021. PMID 25527677.
11 – Feinman, Richard D.; Pogozelski, Wendy K.; Astrup, Arne; Bernstein, Richard K.; Fine, Eugene J.; Westman, Eric C.; Accurso, Anthony; Frassetto, Lynda; Gower, Barbara A.; McFarlane, Samy I.; Nielsen, Jörgen Vesti (2015-01). “Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base”. Nutrition (Burbank, Los Angeles County, Calif.). 31 (1): 1–13. doi:10.1016/j.nut.2014.06.011. ISSN 1873-1244. PMID 25287761.
12 – Jensen, Thomas; Abdelmalek, Manal F.; Sullivan, Shelby; Nadeau, Kristen J.; Green, Melanie; Roncal, Carlos; Nakagawa, Takahiko; Kuwabara, Masanari; Sato, Yuka; Kang, Duk-Hee; Tolan, Dean R. (2018-5). “Fructose and Sugar: A Major Mediator of Nonalcoholic Fatty Liver Disease”. Journal of hepatology. 68 (5): 1063–1075. doi:10.1016/j.jhep.2018.01.019. ISSN 0168-8278. PMC 5893377. PMID 29408694.
13 – Stanhope, Kimber L.; Schwarz, Jean Marc; Keim, Nancy L.; Griffen, Steven C.; Bremer, Andrew A.; Graham, James L.; Hatcher, Bonnie; Cox, Chad L.; Dyachenko, Artem; Zhang, Wei; McGahan, John P. (2009-05). “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans”. The Journal of Clinical Investigation. 119 (5): 1322–1334. doi:10.1172/JCI37385. ISSN 1558-8238. PMC 2673878. PMID 19381015.
14 – Faeh, David; Minehira, Kaori; Schwarz, Jean-Marc; Periasamy, Raj; Periasami, Raj; Park, Seongsu; Seongsu, Park; Tappy, Luc (2005-07). “Effect of fructose overfeeding and fish oil administration on hepatic de novo lipogenesis and insulin sensitivity in healthy men”. Diabetes. 54 (7): 1907–1913. doi:10.2337/diabetes.54.7.1907. ISSN 0012-1797. PMID 15983189.
15 – 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.
16 – Vissers, Dirk; Hens, Wendy; Taeymans, Jan; Baeyens, Jean-Pierre; Poortmans, Jacques; Van Gaal, Luc (2013-02-08). “The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis”. PLoS ONE. 8 (2). doi:10.1371/journal.pone.0056415. ISSN 1932-6203. PMC 3568069. PMID 23409182.
The Differences Between the Squat and Deadlift
Comparing Muscle Recruitment and Exercise Benefits
The deadlift and the squat are two foundational strength exercises that should be incorporated into the majority of training programs.The reason for this is simply due to the substantial impact that both exercises have on the body. Not only do both build full-body strength they can significantly impact hypertrophy and athletic performance.While regularly performing both will certainly improve strength and performance, it is important to recognize a number of differences that exist between both exercises.This article will review the squat and deadlift, the differences in muscle activation between the two and highlight a number of specific benefits associated with each exercise.
The Squat
This section will detail the muscles which are primarily worked in a back squat. Be aware that squatting variations will work specific muscles to a greater or lesser degree.The squatting movement pattern involves simultaneous flexion of the hips, knees, and ankles in order to drop the hips back and down towards the floor all while the trunk is held in an upright position.The squat movement pattern is commonly seen in sport which makes the squat (and squatting variations) fundamental for all athletes.There are three common squat variations – the back squat, front squat and overhead squat – all of which have their individual uses and benefits.
Muscles Worked in the Squat
Be aware that while the muscles listed below are predominantly lower extremity muscles, the squat should be considered a full-body exercise.
Quadriceps
A much greater demand is placed on the quads during a squat than in a deadlift. During the squat, the quads are highly activated due to the high degree of flexion that occurs at the knees.The front squat is an excellent squatting variation that targets the quads to an even greater extent (1).
Glutes
Meanwhile, the glutes are responsible for hip extension and play a pivotal role in the squat. They also work to enhance full-body stability, specifically at the deepest point of the squat.To maximize the engagement of the glutes, use a low bar back squat (2).
Hamstrings
The hamstrings play a secondary role in the squat as they contract to improve stability and assist during the eccentric (lowering) phase of the squat.They also work to maintain hip and knee joint stability as you power up and out of the squat.
Back Muscles
The spinal erectors, lats, traps, and rhomboids all play a role in keeping the trunk upright during the squat. They combine to keep the spine neutrally aligned and stable thus reducing injury risk.
Calves
The calves contract in order to keep the feet pinned to the floor, facilitate stability and assist in the drive phase. Improving calf strength will allow for greater plantarflexion and can lead to a more efficient squat (3).
Squatting Benefits
The following list of squatting benefits should by no means be considered comprehensive as there are a vast number of benefits associated with the squat.
1) Increased Leg Strength
Probably the most evident benefit associated with squatting is an improvement in leg muscle strength – specifically the quads and glutes.The squat recruits a vast number of lower extremity muscles and motor units which is what makes it such an effective leg strength developer.
2) Total Strength & Muscle Hypertrophy
The squat and deadlift are the two free-weight exercises where the greatest amount of load can be lifted. This makes both exercises key for improving full-body strength and size.It would be very difficult to replicate the demands of the squat and deadlift through other exercises and therefore, athletes should be regularly performing both.
3) Sport-Specific Exercise
The squat and it’s variations have close links with a range of sports. Powerlifters are required to back squat and weightlifters must be capable of performing the front and overhead squat to allow them to clean and snatch efficiently.Most athletes can benefit from utilizing all three squat variations as a combination of all three will comprehensively develop strength, movement, endurance, power, and fitness.
The Deadlift
In the same way with the squat, the deadlift has a number of variations that will work muscles in a slightly different fashion. This section is based on the conventional deadlift.While the movement patterns aren’t entirely dissimilar between the deadlift and squat, the most evident difference is the smaller degree of flexion that occurs at the knee joint.Because the legs are straighter in the deadlift, the hips start a lot higher. Consequently, the trunk of the body set in a more horizontal position and a greater emphasis is placed on hip flexion and extension.Three common deadlift variations that can be used to develop posterior chain strength are the conventional, sumo and trap bar deadlift.
Muscles Worked
As will become apparent, the deadlift works a number of the same muscles as the squat however, this is to a greater or lesser degree.The mechanics and action of the deadlift place the greatest amount of stress on posterior chain muscles which are the muscles that are found to the rear of the body.
Hamstrings
The hamstrings are more heavily targeted in the deadlift than in the squat. This is due to the reduced amount of knee flexion and consequent emphasis on hip extension.The hamstrings also work to stabilize the knee joint during the deadlift, as it does in the squat.
Glutes
The glutes are also responsible for driving hip extension at the top end of the deadlift. Lifters who have weak or inactive glutes may find that stress is placed on the lower back rather than the glutes.
Quadriceps
While the degree of knee flexion is reduced, the knees must still extend as the bar is lifted. The quads assist in the pull and work to enhance the stability of the movement. Both the sumo deadlift targets the quadriceps to a greater extent (4).
Back Muscles
As seen in the squat, a multitude of back muscles must contract in order to stabilize the spine and prevent spinal flexion, therefore, lowering the risk of sustaining a spinal injury.Failure to properly engage these muscles can lead to excessive spinal flexion and can lead to herniating a disc.
Calves
The calves will also contract during the deadlift to assist in power generation and will help to facilitate efficient knee and hip extension. In addition, the contraction of the calves will keep the body grounded and stable throughout the movement.
Deadlift Benefits
Regularly performing the deadlift can have an incredible impact on your overall strength, power, and fitness. This section will highlight four primary benefits associated with the deadlift.
1) Posterior Chain Development
As posterior chain muscles are simply all the muscles that can be found to the rear of the body. These muscles are responsible for generating the power required for athletic and powerful movements.Incorporating the deadlift into your train will develop the posterior chain, increase strength capacity, enhance muscle size and improve athletic performance.
2) More Athletic Hamstrings, Glutes & Back
The hamstrings, glutes, and back are the posterior chain muscles that are most influential in athletic movements and performance.By improving the strength and function of these muscles you may see an improvement in a number of actions such as running, jumping, and sprinting.
3) Full-Body Strength and Hypertrophy Gains
As reflected on, the deadlift brings about a range of physiological and neurological adaptations including an increase in muscle strength and size, however, this is not simply restricted to the posterior chain.The deadlift should really be considered a full-body exercise as it highly activates a range of muscles throughout the body which can lead to an increase in full-body strength and size.
4) Injury Prevention
A combination of all of the above benefits leads to a reduction in injury risk. Generally, improving the strength and function of a muscle will reduce the risk of sustaining a soft tissue injury.It is imperative that the deadlift is executed with proper technique however as poor technique can substantially increase the risk of injury (specifically to the spine).
Programming Considerations
The number of sets and reps that you should perform per exercise entirely depend on the component of fitness that you wish to develop as well as your level of competency.Both the squat and deadlift are programmed similarly, therefore, it is recommended to use the following set, reps, and weight guide in your training.Beginners:– 2-4 sets x 8-12 reps– Light to moderate loads– Focus on technique overweightMuscular Strength:– 4-8 sets x 1-3 reps– Heavy loads ( > 80% of 1 Rep Max)Muscular Hypertrophy– 4-8 sets x 6-12 reps– Moderate loads (60-80% of 1RM)Muscular Endurance– 2-4 sets x 12-20 reps– Light to moderate loads (< 60% of 1RM)
Final Word
It would be inappropriate to rate one exercise as more beneficial than the other as both have their unique uses, benefits, and characteristics. It is clear that both the squat and deadlift should be considered compulsory for the athlete as both exercises have a significant impact both have on strength, function, and performance.
References:
1 – Yavuz, Hasan Ulas; Erdağ, Deniz; Amca, Arif Mithat; Aritan, Serdar (2015). “Kinematic and EMG activities during front and back squat variations in maximum loads”. Journal of Sports Sciences. 33 (10): 1058–1066. doi:10.1080/02640414.2014.984240. ISSN 1466-447X. PMID 25630691.
2 -Glassbrook, Daniel J.; Helms, Eric R.; Brown, Scott R.; Storey, Adam G. (2017-09). “A Review of the Biomechanical Differences Between the High-Bar and Low-Bar Back-Squat”. Journal of Strength and Conditioning Research. 31 (9): 2618–2634. doi:10.1519/JSC.0000000000002007. ISSN 1533-4287. PMID 28570490.
3 – Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
4 – Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-04). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. doi:10.1097/00005768-200204000-00019. ISSN 0195-9131. PMID 11932579.
4 Simple Rule To Stay Shredded On The Go
The road less traveled…can still get you ripped!
Not all of us have 9-5’s. In the bodybuilding world, and many other untraditional lifestyles, a large part of your time is spent on the road. But between rest stops, hotel food, alcohol, and late nights, how does one keep the shredded body you’ve worked so hard to gain? Simple, dedication. Celebrity trainer – and personal trainer to Kevin Hart – Ron “Boss” Everline – gives us some practical tips on how to stay shredded while you travel and we throw in a few tips of our own.
Tip#1: Be protein minded
A big reason many bodybuilders lose their gains on the road is because they simply aren’t getting enough protein. Try to plan your meals ahead of time and eat in as much as possible. Plan meals around things that you can get from supermarkets everywhere that don’t necessarily have to be cooked. Things like greek yogurt, rotisserie chicken, low sodium deli meat, cottage cheese, almond butter, etc. If you do have to eat out make sure you know the protein content of common menu items such as steak, fish, mashed potatoes, and asparagus. Apps like Myfitnesspal make this easy, even when you’re on the road. Probably the easiest way however is protein powder, which gives you a more precise account of what you’re putting into your body.
Tip#2: Come out with the bread down, and your hands up
Again, the changing into a new environment can often times trigger, “vacation mode.” You start cheating here and there, making excuses because you can’ get the grass fed steak you usually eat at 7 o’clock everyday, you let your guard down. Don’t let this happen to you. According to Everline you should stick to complex carbs like quinoa, brown rice, and sweet potatoes. If you do have simple carbs, use them sparingly and only on days before a big workout.
Tip#3: High quality H20
In the same wisdom of the legendary “Bobby Booshy”, high quality H20 is key. Practically, it’s one of the few things you’ll find all around the globe, and healthwise, it is THE staple. Although this seems like common knowledge, you’d be surprised at how easy it is to break our disciplines once transformed into a new environment. Everline recommends gradually building up from anywhere from 4 cups to 1 gallon per day. This will not only keep you hydrated after those “late nights” but helps brain and body function as a whole.
Tip#4: Reserve a hotel by a gym
Yes, we know. We could’ve just told you to use the gym hotel, but we can see the excuses coming from a mile away of why those just aren’t adequate. So plan ahead. If you know you’re going to a specific place at a specific time, find a specific gym chain that you know and trust and get your specific a$$ in there. Simple.
There you have it. 4 reasons why you have no one to blame but yourself for getting flabby on that latest business trip. Getting shredded and staying that way is no simple task, but it takes dedication and diligence to rule the day. When in doubt just remember, Protein, complex carbs, water, and…well, you’ll figure out the rest.
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Eight Best Dumbbell Exercises for Your Chest
Here are the best dumbbell exercises to pump up your chest.
Dumbbells tend to get overlooked when it comes to working the chest. Guys tend to prefer a traditional barbell bench press and save the dumbbells for other body parts.
But dumbbells provide not only a tough chest workout but the added benefit of improving shoulder stability. Plus, you’re more likely to have access to dumbbells, whether at home or when working out of modest hotel gyms. Some research suggests dumbbells are easier on the elbow joints than barbells when working the chest.
Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. Best of all dumbbells work for almost every lift. So, while kettlebells or barbells might be better for some lifts, dumbbells usually are an adequate substitute for those moves and preferable for others.
Of course, where the chest is involved, it helps to also have a bench, preferably an adjustable one. In this 30-minute dumbbell workout to build your chest, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results with minimal time and equipment.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Dumbbell Bench Press
What it does: This stabilizes your shoulders in addition to providing the same chest benefits as the traditional barbell bench press.
How to do it: Lying faceup on the bench, holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells together, touching the outside of your shoulders, then push them back up.
How many: 4 sets of 10 reps
2. Hang Snatch – 1 Arm
What it does: It’s a full-body exercise with power coming from the hips, but your chest is the unsung contributor of this move providing stability in the “catch” phase.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
How many? 4 sets of 10 reps.
3. Dumbbell Incline Bench Press
What it does: It hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders.
How to do it: Lying face-up on a bench set at a 45-degree angle. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.
How many? 4 sets of 10 reps.
4. Dumbbell Flys
What it does: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps.
How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing the ceiling. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”
How many? 4 sets of 10 reps.
5. Dumbbell Bench – One Arm
What it does: This builds strength in the shoulder and chest like a conventional dumbbell press while also placing more emphasis on stabilizing the shoulder.
How to do it: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head. Lower the weight until your elbow is in line with your shoulder. Return to starting position. Continue for 10 reps and then switch sides.
How many? 4 sets of 10 reps per side.
6. One-Arm, One-Leg Dumbbell Row
What it does: This is a total body exercise but one that works the chest, too. You’ll get a stretch of the hamstrings and it also challenges the lats.
How to do it: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it. Do 10 and switch sides.
How many? 4 sets of 10 reps per side.
7. Bridge Chest Flys
What it does: By placing yourself in a bridged position, you target the pecs while getting the normal glute and hamstring benefits of the bridge.
How to do it: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. Lower weights and hips together, pausing at the bottom and then bridging back up as you bring the weights back together.
How many? 4 sets of 10 reps.
8. Alternating Dumbbell Bench Press
What it does: The alternating dumbbell press challenges the chest to stabilize more than a barbell bench.
How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling.
How many? 4 sets of 10 reps
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Fifteen Essential Lower Body Exercises To Add To Your Training
Lower-Body Workouts That Build Serious Strength
While the thought of “leg day” tends to put some gym-goers off, training your lower body is extremely important.Performing lower-body workouts and strengthening the legs can have an array of positive effects including enhanced movement, greater stability, reduced injury risk, and even facilitate weight loss.
There is an abundance of lower body exercises that can be performed to help you achieve any or all of these goals.
This article will highlight fifteen essential lower body exercises that you should consider adding to your workouts. It will also provide some lower body training guidelines to keep you on the right track.
The Fifteen Lower-Body Exercises
1) Dumbbell Squat
The dumbbell squat is an excellent exercise that will develop the glutes and quadriceps as well as building core strength and stability.
Stand upright ensuring that your feet are placed underneath the hips
Hold a pair of dumbbells so that they are by the sides of the hips
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
2) Goblet Squat
The goblet squat is very similar to the dumbbell squat and works the same muscle groups. The only difference between the two is the position of the dumbbell.
Begin by standing upright and placing the feet directly under the hips
Using one dumbbell only, hold it vertically and cup the top end with both hands
Hold the dumbbell tight to the chest and ensure that the elbows point directly down
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
3) Bulgarian Split Squat
This is a unilateral (single-limb) exercise that primarily works the glutes and quads of the front leg. It is also a demanding exercise in terms of balance and stability.
Begin by placing a bench directly behind you and hold the dumbbells by the hips
Lift the left foot from the floor and reach back to place it on the bench
Keep the chest up and core engaged to keep your trunk upright
Begin to lower your back knee towards the floor by bending the front knee and hip
Descend until your front thigh is approximately parallel with the floor
After taking a brief pause, drive through the front leg to return to the starting position
Once completing the prescribed reps, swap sides and repeat
4) Lateral Lunge
The lateral lunge requires movement out to the side rather than forward or backward. This exercise places a significant load on the glutes, quadriceps, and adductors.
Start by standing upright ensuring that the feet are directly under the hips
Hold two dumbbells at arm’s length so that they start by the hips
Lift the chest, keep the shoulders down, and engage the core
Keeping the right foot planted, take a step out to the side with the left foot
Push your hips back and bend at the left knee only to drop down towards the floor
Allow the dumbbells to lower to either side of the left knee
Descend until the left thigh is parallel to the floor, pause, and then return to standing
Alternate sides and repeat
5) Glute Bridge
The posterior chain refers to all of the muscles that run up the rear side of the body. The glute bridge is an effective developer of the posterior chain.
Begin by lying flat on your back with your hands by the sides of your hips
Bend the knees to bring the feet in close to the backside ensuring the feet stay flat
Engage your core muscles and engage your glutes to drive your hips from the floor
In this position, a straight line should be formed from the shoulders to the knees
Hold this position for a moment before returning to the floor and repeating
6) Camel
The camel is a squat variation exercise and, therefore, it works similar muscles to the squat. The narrow stance used in this exercise places a greater demand on the quads.
Start in a kneeling position with the tops of the feet on the floor and backside resting on your heels
Hold a dumbbell in both hands by grasping the end and keep it tight to the chest
Lift the chest, pull the shoulders back, and squeeze the core muscles
Drive the hips right through to create a straight line from the knees to shoulders
In a controlled manner, drop the hips back down to the feet and repeat
7) Resistance Band Single Leg Deadlift
As well as developing hamstring and glute strength, the single leg deadlift demands core strength, stability, coordination, and balance.
Start by placing a miniband around the left foot and grip it with the right hand
Stand up straight and ensure the feet are directly under the hips
Keep a slight bend in the knees, engage the core, and keep the chest up
Lift the right foot from the floor and then hinge forward by pushing the hips back
Let the right leg kick back and continue to hinge until your torso is parallel to the floor
Return to the starting position by driving the hips through
Once reps have been completed, alternate sides and repeat
8) Forward Lunge
Although both feet are in contact with the ground, the forward lunge can really be considered a unilateral exercise with the front leg doing the majority of the work.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step forward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
9) Reverse Lunge
For the reverse lunge, instead of stepping forward as with the forward lunge, you must take a step backward. This change places more demand on the posterior chain muscles.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step backward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
10) Curtsy Lunge
While less conventional than the forward and backward lunge, the curtsy lunge is excellent for developing glute strength and joint stability.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
From there, step your left foot back and outside the right foot
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
11) Clamshell
The clamshell is a simple isolation exercise that particularly targets the glutes. This exercise can be performed with or without a resistance band looped around the knees.
Lie on your right side, stack the ankles and knees and rest your head on your arm
Bring your feet in so they align with your backside and create a 90-degree angle at the knees
While keeping the core engaged and feet together, raise the left knee as far as possible
As the left knee lifts, ensure that the right hip stays in contact with the floor
At the top position, squeeze the glutes tightly and then return to the start
Once reps have been completed, swap sides and repeat
12) Standing Single Leg Calf Raise
To concentrate on building the calves, perform the single leg calf raise. Not only is this a simple exercise to grasp, it highly activates the calf to maximize strength development.
Place the front of the right foot on an elevated surface so that the heel hangs off
Hold a single dumbbell in the right hand and hold it by the hip
While keeping the core tense, drive up onto the toes and lift the heel as high as possible
Slowly lower back to down the starting position
Complete the prescribed number of reps before alternating sides
13) Seated Calf Raise
The seated variation of the calf raise is another effective isolation movement. The benefit of this variation is that heavier dumbbells can be used.
Begin by sitting upright on a bench with feet flat on the floor
Place two dumbbells on the lower thighs
Engage the core and then lift the heels from the floor as high as possible
Slowly lower back to down the starting position and repeat
14) Step-Ups
While step-ups primarily build quad, hamstring, and glute strength, the single leg stance and unstable nature of movement causes the core to maximally engage.
Begin by placing a bench directly in front of you
Stand tall with the feet under the hips and dumbbells held at arm’s length
Lift the chest, pull the shoulders back and down, and engage the core
Place the left foot onto the bench so that the hip, knee, and ankle create 90-degree angles
From there, drive into the bench to lift the body up until you are standing upright
Control the descent and return to the starting position
Alternate sides and repeat
15) Resistance Band Single Leg Lift
To build the size and strength of the glutes, focus on the single leg lift. This isolation places all of the demand onto the large glute muscles causing them to adapt and improve.
Begin by lying on your right side and place a miniband around your ankles
To provide comfort and stability, use the right arm to prop yourself up
Keep the legs straight and stacked on top of each other
Engage the core muscles before lifting left leg up as far as possible
Lower to the starting position and repeat for the given number of reps
Alternate sides and repeat
Lower Body Workout Guidelines
This section will cover three key considerations that must be made when it comes to designing and performing lower-body training workouts.
Workout Structure
Choosing a selection of the above exercises will give you a great workout, however, it’s important that the exercises you select are performed in the correct order.With all strength-based workouts, you should begin with the exercises that are the most demanding and work the biggest muscle groups.This means prioritizing compound (multi-joint) exercises over isolation (single-joint) exercises.
Furthermore, when it comes to exercise selection, choose exercises that work a range of different movement patterns and muscle groups.This approach will ensure that all muscle groups develop equally thus reducing the risk of developing imbalance or asymmetry.
Training Frequency
How often you train your lower body depends on your goals, level experience, and preference.
For example, an individual who is looking to maximize their muscular strength and size may need to train a lot more frequently to optimize progress (1).
A general recommendation, however, is to train the lower body three times per week.
Training Volume
Training volume is the total amount of work that is performed during a workout. Sets, reps, and weight all constitute training volume.So, how much volume should you be using? Once again this is dependent on your training goal.
For those who are looking to primarily improve strength, focus on lifting heavy weight for a low rep range (between one and five reps) (2).To maximize muscle size, the traditional understanding is to use moderate weight and rep ranges (between six and twelve). However, it appears that muscle growth is influenced more substantially by increasing the total training volume, regardless of the loading scheme used (3).
Final Word
If you are serious about building strength, you must regularly train your lower body. Utilizing the fifteen exercises and applying training guidelines outlined in this article will ensure that you make the most optimal strength progress possible.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036131/ Ochi, Eisuke; Maruo, Masataka; Tsuchiya, Yosuke; Ishii, Naokata; Miura, Koji; Sasaki, Kazushige (2018-07-02). “Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00744. ISSN 1664-042X. PMC 6036131. PMID 30013480.
2 – https://pubmed.ncbi.nlm.nih.gov/25853914/ Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/ SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
How Uzoma Obilor Builds That Perfect Bodybuilding Physique
Uzoma Obilor brings us this workout to seriously boost strength and sculpt that perfect bodybuilding physique.
Uzoma Obilor is a professional bodybuilder and fitness icon competing in the Classic Physique division. With a massive following of fans, he uses his platform to spread great content and inspire others to work for a shredded physique like himself.
When it comes to working hard, looking to those athletes and professional bodybuilders is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym and perform these exercises to the fullest. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to those who do this every single day in order to compete against the best in the world. With the right approach, that perfect aesthetic is just around the corner.
Uzoma Obilor is a fitness icon on stage and online and these workouts can boost your growth and aid in sculpting that perfect bodybuilding physique.
Full Name: Uzoma Obilor
Weight
Height
Date Of Birth
185-195 lbs.
5’6’’
06/13/2021
Division
Era
Nationality
Classic Physique
2010
American
Uzoma’s training routine uses progressive overload and pyramid sets in order to see real progress. This full week workout is one to greatly influence growth by offering a variety of exercises and working to tackle every muscle group. The best workouts can make that precious time worthwhile so you too can get the best physique possible.
About Uzoma Obilor
Growing up, Uzoma wasn’t the most active kid. He enjoyed playing video games and moved around a bit before settling in Las Vegas. But, even still, it would take some time for him to discover weight training, but once he did, he was hooked. A wrestler and football player, his goal from lifting was to build strength and size but he took to this quickly and dove right into lifting.
After crafting and sculpting his physique overtime, Uzoma decided to give some bodybuilding shows a try. He loved to compete and his strong work ethic made him a known name on the circuit. In 2017, he earned his pro card at the age of 21 and there has been no stopping him since. Now a professional bodybuilder and digital fitness icon, Uzoma hopes to inspire others to work hard like him to reach their goals.
Uzoma Obilor Training Routine
When it comes to training, Uzoma focuses on progressive overload and pyramid sets to really spark that desired growth. Progressive overload allows him to add weight over time to see the best results while continuing to see progress as well. This allows for increased growth slowly overtime. Pyramid sets work to increase weight during your workout until failure, then lowering back down once those muscles are fatigued. As a result, Uzoma has crafted a physique others envy and this training routine will explain how and why.
Workout #1: Chest
Exercises
Sets
Reps
Bench Press
3
10
Incline Dumbbell Flys
3
10
Push Press
3
12
Cable Fly
3
12
Incline Press
3
10
Workout #2: Shoulders
Exercises
Sets
Reps
Seated Military Press
3
10
Standing Overhead Press
3
10
Lateral Raise
3
12
Front Raise With Cable
3
12
Overhead Press With Barbell
3
10
Shrugs
3
15
Workout #3: Legs
Exercises
Sets
Reps
Leg Press
3
8
Leg Extension
3
10
Hack Squat
3
8
Banded Squats
3
10
Hamstring Curls
3
10
Workout #4: Back
Exercises
Sets
Reps
Deadlift
3
8
Lat Pulldown
3
10
Bent Over Bar Row
3
10
Wide Grip Pull-Ups
3
12
Cable Row
3
10
Workout #5: Arms
Exercises
Sets
Reps
Close Grip Bench Press
3
10
Alternating Dumbbell Curl
3
10
Single Arm Triceps Extension
3
10
EZ Bar Curl
3
8
Hammer Curl
3
10
Triceps Pushdowns
3
12
Reverse Curl
3
10
Straight Bar Triceps Pushdowns
3
12
Ab Workout
Exercises
Sets
Reps
Leg Lifts On Bench
3
15
Scissor Kicks
3
20
Bicycles
3
20
Hanging Leg Lifts
3
12
Hanging Crunches
3
12
Featured Supplement For Pre-Workout Energy & Pumps
When it comes to his training, Uzoma uses his own supplements of choice to boost all areas of his performance and health. With the right supplementation routine, you are well on your way to also having the best results. Staples like protein powders, intra-workout BCAAs, and creatine can all greatly affect your muscle growth and recovery while others like fat burners and testosterone boosters can work for your overall needs when it comes to health and wellness. Having the right supplements means you are one step closer to really maximizing your true potential.
Kaged Muscle Pre-Kaged
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Wrap Up
This workout from Uzoma Obilor is sure to fire up those muscles to grow as you seek the best in terms of physique and those desired goals. As an accomplished bodybuilder and fitness icon, Uzoma knows exactly what needs to happen to see those gains come to life and this workout is proof of the results when you grind away at a great training routine. On top of that, a solid supplementation plan, paired well with any training plan, can influence your goals and help you see results like Uzoma himself.
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 Uzoma Obilor Instagram
Calum Von Moger Chest Workout For Golden Era Aesthetics
Build pecs with this Calum Von Moger chest workout that the bodybuilding Gods would be proud of.
You have got to be living under a rock if you have never heard of Calum Von Moger, and especially if you are on Instagram. Today when bodybuilders are criticized for steroid use and bloated guts, Calum’s symmetrical physique and golden-era aesthetics make him stand out. Heck, some people even call him the modern-day Arnold Schwarzenegger. The similarities are so striking that he is sometimes referred to as Arnold 2.0. Calum even appeared in the 2018 feature film ‘Bigger’ where he plays the role of a young Arnold Schwarzenegger.
WATCH: Arnold Schwarzenegger Compares Modern Bodybuilding To Pregnancy
Looking like Arnie is no coincidence. When asked about his physique goals, Calum said that –
“I’m not interested in any of today’s bodybuilders. That doesn’t appeal to me at all. It’s not what I want to look like, it’s not what I want to be, it’s too much. What I like are the old classic physiques. That’s my favorite. Quality over quantity. Bodies made in the ’60s and ’70s. Aesthetic, with perfect symmetry and proportion. My ultimate goal, would be to build a body like that one day. But then again, probably just a little bit better.”
The Calum Von Moger Story
https://www.instagram.com/p/B_0H_uDJxZL/
Calum grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we mean an old warehouse with basic equipment and rusty dumbbells.
Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’ He then knew what he wanted to look like when he saw Arnold Schwarzenegger in the critically acclaimed documentary ‘Pumping Iron.’
Conquering The Stage
After years of hard work in the gym, Calum started competing in local shows. He won his first bodybuilding competition in 2010, and shortly after that, in 2011, he qualified for WFF Junior Mr. Universe competition. Calum subsequently won the NABBA Junior International championship and Jr. Mr. Universe titles.
Calum had an incredible run from 2011 to 2016 where he won almost all the shows he competed in.
An opportunity presented itself in 2017 when NPC and IFBB introduced the Classic Physique division. Calum Von Moger set his eyes on getting the pro card and starting training for the newly introduced division. His journey preparing for the NPC/IFBB league was chronicled in Generation Iron 2.
WATCH: Video Of Calum Von Moger Tearing Bicep With Chris Bumstead
Things then took a turn for the worse when Moger suffered two serious injuries (November 2017 and April 2018) that prevented him from training at full capacity. In November 2017, Calum suffered a bicep tear that was followed by a knee injury incurred during cliff climbing in late April 2018.
WATCH: Calum Von Moger Injured Falling Down A Cliff
But if you know Calum, you know that keeping him out of action is impossible. He treated these injuries as setbacks and had his eyes set on winning the big titles. His recovery and return to training at full capacity are narrated in the documentary feature film Calum Von Moger: Unbroken. We highly recommend watching the movie to experience Moger’s grit, discipline, unwavering determination to win, and passion for the sport.
Road To Mr. Olympia
https://www.instagram.com/p/CHmOakph7Cg/
Calum Von Moger won the NPC Universe title in 2020 and earned his pro card. Not only has he recovered but is at his prime. He is now a serious threat to the reigning Mr. Olympia Classic Physique champion. But before he can compete for the Mr. Olympia title, he needs to earn a qualification.
In our interview with Calum, we asked him to tell us more about his future competing plans. Although he does not have an exact show in mind, he expects to compete in his first pro show in August or September 2021. He is utilizing the off-season to improve his physique so that he can bring his best package to the pro stage.
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Although the chances of Calum competing in the 2021 Mr. Olympia are bleak, we look forward to seeing him wear the Mr. Olympia Classic Physique crown soon.
Before we get to Calum’s chest workout routine, we need to talk about his new tattoo. Before stepping on stage for his pro card, Calum got a phoenix tattoo on his arm. Not only does it look dope, but the rising phoenix is the perfect metaphor for his comeback.
Calum Von Moger Chest Workout
“I train by instinct. Which means I don’t follow the rules others have made that might work for them. I always use exercises that I know work for me and I generally warm up at the start for 1-2 sets then complete 3 working sets.”
Go Heavy or Go Home
Calum uses heavyweights and low reps to annihilate his muscles. He uses a pyramid structure in his workouts and increases weights with each set.
Moger relies heavily on compound exercises like deadlift, bench press, squat, and barbell rows. If you are someone who likes spending time on machines, this workout is not for you.
Calum Von Moger Chest Training Routine
1. Pec Deck Fly – 3 Sets 8-12 Reps – 1-2 Minute Rest
https://www.instagram.com/p/Bge1efCgyDW/
Steps:
Sit on the machine with your back against the pad.
Place your feet flat on the floor.
While maintaining a slight bend in your elbows, grab the handles at your chest level.
Pull your arms towards your body until the handles are in front of your chest.
Hold and squeeze your pecs at this position for a couple of seconds.
Return to the starting position and repeat for desired reps.
In this workout, you will be starting with isolation (single-joint) exercise to pre-exhaust your pectoral muscles before you get to the compound lifts. It will ensure you get the same amount of muscle stimulation without having to go super heavy.
Remember: This workout is not just about going through the motions. You have to lift as heavy as you can and target failure with each set. If you hit failure on the first set of 12 reps, increase the weight in the next set so that you hit failure on 10 reps.
2. Incline Bench Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
https://www.instagram.com/p/CJ6yp29BOtU/
Grab the barbell with a slightly wider than shoulder-width grip.
Plant your feet firmly on the floor.
Unrack the bar and hold it above your chest while your elbows are locked out.
With a controlled motion, lower the bar until it is a few inches away from your chest.
Press the bar in a straight line back up to the starting position while exhaling.
Repeat until failure.
Many noobs make the mistake of bouncing the bar off their chest. While this might help in the eccentric motion while lifting heavy, it also increases the risk of a shoulder or pec injury.
If you are a beginner or an intermediate lifter, make sure you have a spotter while performing the compound lifts. You should follow a full range of motion while performing all the exercises in the workout.
3. Flat Machine Chest Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
You could use a flat bench or a seated chest press machine for this exercise. For this tutorial, we will use the seated chest press.
Steps:
Place your back against the pad and plant your feet on the ground.
Adjust the handles so that they are at your middle chest level.
Push the handles by extending at your elbows.
Return to the starting position with a controlled motion.
Don’t lock out your elbows at the top of the movement. Doing so takes off the tension from your pectoral muscles and puts it on your shoulders and elbows.
Repeat for reps.
Most people make the mistake of rushing through the machine exercises. Follow a rep-tempo where you can maintain a mind-muscle connection. Your pecs should be filled with lactic acid and begging for mercy by the end of your set.
4. Dips – 3 Sets 12-15 Reps – 1-2 Minute Rest
Steps:
Grab the parallel bars and raise yourself above them by extending at your elbows. Lock your elbows at the top of the movement as you get ready to begin the exercise.
Bend your legs at your knees so that your lower legs are parallel and your upper legs are perpendicular to the floor.
Tilt your torso forward slightly (20-30 degrees) and slowly lower yourself until your shoulders are just below your elbows.
At the bottom of the movement, your lower arms should be perpendicular, and your upper arms should be parallel to the floor.
Return to the starting position explosively.
Do not lock out your elbows at the top of the movement.
Repeat for recommended reps.
Chest dips are a reminder that you do not always need heavy weight to build muscle mass.
On the other hand, if you are an advanced lifter and knocking out 12-15 reps is too easy for you, feel free to use a weight belt to add resistance. Even with a bodyweight exercise, your goal will be to progressively overload your muscles.
5. Incline Dumbbell Fly – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Set the bench at a 60-degree angle to the floor.
Grab a dumbbell in each hand with a neutral (palms facing each other) grip.
Lie down on the incline bench while maintaining the natural arch of your back.
Press the dumbbell towards the ceiling by extending at your elbows.
While maintaining a slight bend in your elbows, slowly lower the dumbbells to your sides until you feel a stretch in your chest.
Exhale and bring the dumbbells back to the starting position.
Repeat for recommended reps.
Upper pecs are one of the most stubborn muscle groups. Although the incline dumbbell flyes might feel like an easy exercise, it takes a solid mind-muscle connection to make the most of this lift. If you do not have a muscle-ripping pump by the end of your set, you might be going a little too heavy.
6. Dumbbell Pullover – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Lay face up on a bench with your feet firmly planted on the ground.
Maintain a slight arch in your back.
Grab a dumbbell at one end with both hands.
While slightly bending your elbows, press the weight over your chest.
Without letting your lower body or hips move, move the dumbbell over your head, and lower it to the floor.
Keep lowering the dumbbell until you feel a stretch in your pectoral muscles.
Pull your arms back to the starting position.
Repeat for reps.
Tip: If you feel a stretch in your lats at the bottom of the movement, bring the dumbbell closer to your head by bending at your elbows and pulling them towards your chest.
The dumbbell pullover is an incredibly effective exercise for building a V-taper. It is a tried-and-tested movement from the golden age of bodybuilding.
Calum Von Moger Diet
https://www.instagram.com/p/Bs2otbQhiKR/
You obviously cannot look like Calum if you do not eat like him. Here is Moger’s bulking diet plan:
1. Breakfast
4 eggs
Banana
Milk
2. Snack
Protein shake
3. Luch
Chicken
Rice
4. Snack
Protein shake
5. Dinner
6. Snack
Protein shake
Nutella
Toast
As you might have noticed, Calum Von Moger loves his protein shakes. If you want to know more about the best protein supplement on the market, we have put together a guide for you.
Related: Best Protein Powder Supplements For Strength & Size (Updated 2021)
Conclusion
Calum Von Moger might be blessed with perfect bodybuilding genetics, but what sets him apart is his dedication and discipline. Even after suffering two career-threatening injuries, he turned around his physique in a short time and won a pro card.
You now have the workout and diet program you need to build pecs like Moger and Arnold. We will be waiting to see your progress pics. Best of luck!
Do you think Calum Von Moger can win the Mr. Olympia show in his first attempt?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
6 Things You Should Do Before Every Workout
Preparation is key.
While the main event gets all the glory, preparation is the backbone for any viable feat, from marathon running to bodybuilding. As the great (and often times violent) Bobby Knight once said “Most people have the will to win, but few people have the will to prepare to win.” With that being said, what is it the optimal way to prepare, what’s the optimal way to prime your body to get the most out of your workout and your genetics?
While everyone is different, we’ve come up with 6 staples pretty much everybody (and we do mean every body) should do before undergoing a heavy workout.
Nutrients
“I eat for function, not for taste”, listen to Jay Cutler. Before a significant workout you want to eat a mix of carbs and protein. You’re meal plan however doesn’t have to taste like complete cow dung however – try eating some toast with almond butter, chop up some fruit and put it on top.
Fruits like bananas and apples work well because they’re complex sugars, which digest slowly, giving you a steady source of energy. As for timing it’s up to you. An hour is standard time but the key is to know how YOUR body works. We can give out the best tips but ultimately – everyone is different.
Hydrate
The American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise. While hydration varies on age, weight, and multiple other factors, if you want to prevent, fatigue, dizziness, and cramping you probably want to sip on some water throughout the day. Chugging it all at once can actually cause you to become sick by stripping you of vital nutrients, or at the very least cause multiple potty breaks. Moderation is key.
Stretch
We know not all top athletes do it – but let’s just say unless you’re a perfect genetic freak… you probably should fit stretching into your routine. Stretching before a workout is vital to getting the most out of a session. Muscle fibers can get tangled, knotted, and sore – you want to ease the fibers and get them as close to prime time condition as possible. Before your next workout try using the foam roller before your next workout. Yes it hurts and it’s a little annoying but it will pay massive dividends when you can get it that extra set pain free.
Review your workout
Reviewing your workout is key. Besides getting you more organised so you don’t forget a set, it also mentally prepares you for the lifts you’re about to do. Also, it allows you to focus solely on the workout at hand without having to spend any mental energy worrying about what’s next. This is all about mindset. This might sound obvious but don’t get distracted by other life issues. Review your routine. Get in the zone. And make sure each and every rep counts.
Aerobic Warm-up
We know “manly” men don’t do cardio, but guys who want to be fit do. In this ever forward changing world – the idea that cardio is for “sissies” is a silly concept. A short aerobic warm-up not only increases muscle temp, blood flow, and core temp, but also warms up your tendons. Try jumping on the rowing machine for 10 minutes at a moderate pace. It will give you a little perspiration and prevent injuries. Many may fear that the cardio will cause weight loss and shrinking muscles… but that’s why you keep it simple. Don’t over do it. It’s a warm up people. Not a race.
Drills
Drilling focuses in on functionality. You want to go through all the muscles groups you will be using in your main workout with little to no weight. This gets your body warmed up and primed for the exact motions you will be using. Think of this as a combination of an aerobic workout and stretching. It’s a great way to get your body primed for some real gains later on.
There you go. The staples you’ll need before a big workout. Tweak the list above according to your body and level of fitness.
How to Continually See Progress in the Gym
Build muscle and see progress after workout by using these tips.
Progress isn’t always linear. In fact, unless you’re a novice lifter, progress may be fairly stagnant at times. You’re not always going to be blessed with noobie gains. The kind of gains someone makes when they just start lifting and can get basically get bigger just by looking at a set of dumbbells.
The longer you train, the harder it is to see progress. And as you mature into your training age, the more important the details of your training become to elicit adaptation.
Here are some proven methods you can incorporate into your program to continually see progress in (and out of) the gym.
USE INDICATOR EXERCISES
While working out is obviously better than doing nothing, it lacks any clear direction. You mosey around the gym looking for something to do without any clear goals. Training, on the other hand, implies each of your workouts act as “building blocks” to your ultimate goal. In order to understand which goals you should be setting and to add meaning to your workouts, you can use indicator exercises.
Indicator exercises or indicator lifts are movements you use to gauge your progress overtime. They tell you whether or not your program is actually working! If you can lift heavier weight or successfully complete more reps overtime, then you’re doing something right. If not, it may be time to revaluate your approach to training.
Why You Should Use Indicator Exercises
Performance-based goals lead to aesthetic-based outcomes. Training to perform better will ultimately make you look and feel better.
They give intent to your workouts. That alone, will spark a fire under your ass and breed new life into your training.
They give you direction. No more wandering around the gym trying to figure out what you’re doing next or which machine you’re going to use as a seat warmer. You’ll know which exercises you should be doing because they should only be ones that benefit your indicator lifts.
They increase the intensity of your workouts. Indicator exercises give you something clear to train for and, as a result, increase the intensity of your workouts.
How to Choose Your Indicator Exercises
Pick 3-4 lifts for your indicator exercises. As Joe DeFranco recommends, it’s ideal to use upper and lower body movements. This stops you from deviating too heavily into one direction of training and allows for a more well-rounded program.
Your indicator exercises don’t have to be the major barbell lifts, either. On the contrary, most people would find benefit in using joint-friendlier alternatives when setting strength goals in the gym.
At the end of the day, there’s no right or wrong way to choose your indicator lifts. But here are some suggestions to help you get the ball rolling.
Examples of Upper Body Indicator Exercises
Chin-Up
Bench Press
Floor Press
Examples of Lower Body Indicator Exercises
Trap Bar Deadlift
Box Squat
Rear Foot Elevated Split Squat
Once you determine which indicator exercises you’ll use to gauge the success of your program, it’s relatively easy to decide which exercises to do throughout your program. Just pick the ones that will improve your indicators.
ADJUST YOUR RANGE OF MOTION
An exercise’s range of motion is determined by the distance your joints are moving during the lift. This has direct implications on the amount of time your muscles are under load or stress during an exercise and, as a result, can significantly affect how your body responds.
Not all range of motions were created equal. If you can’t do full ROM biceps curls with 20lb dumbbells, it’s probably not a great idea to let ego take over and do ¼ reps with the 40’s. Often times, simply reducing the weight you’re lifting and performing an exercise through it’s full intended range of motion will elicit the muscle adaptation you’re looking for.
That said, a greater range of motion doesn’t always mean a better range of motion. Sometimes, partial reps can be very beneficial from a hypertrophy and strength perspective.
You can use partial reps by reducing the ROM of an exercise in order to overload a portion of the lift or place greater emphasis on a particular muscle group. A few examples include:
High box squats to increase lockout strength in the back squat and quad development.
Floor presses to increase lockout strength in the bench press and triceps development.
Rack pulls to increase lockout strength in the deadlift.
Partial overhead dumbbell presses to emphasize the delts.
Most people complaining about not seeing progress in the gym are the same ones who have a “broken record” training program. They do the same shit day after day, week after week, year after year.
A simple and highly effective way to continually elicit muscle adaptation is to introduce various ranges of motion throughout your program.
PAIR EXERCISES WITH SUPERSETS OR TRI-SETS
Pairing exercises together into a superset (two exercises performed back to back) or even a tri-set (three exercises performed one after the other) offers great benefits, including:
Time management. Accomplish more work in your training session.
General conditioning. Supersets and tri-sets are proven ways to improve your overall conditioning.
Added mobility work. I know, you’d rather read the dictionary in it’s entirety than do mobility or stretching. I get it. That’s why pairing mobility drills in between your lifting sets might be something to consider. You’re going to be resting anyways, so you can kill two birds and get some necessary mobility in. You’ll feel better and you’ll recover better. Both of which are pretty damn important if you want to lift and build muscle.
Muscle development. This one should be obvious. And there are a ton of ways you can organize your supersets and trisets to see continuous progress and battle the monotony of your stale workouts. Read my article on Best Supersets to Build Muscle for some ideas.
Summary
The longer you train, the harder it becomes to see progress. Use these strategies throughout your program to battle stagnation in the gym and to continually elicit muscle adaptation.
The Ultimate At-Home Barbell Workouts
The Only Training Tool You Need To Build Strength
The barbell is the ultimate strength training tool. There is a good reason why the strongest men on earth predominantly use barbells in their workouts.
Barbells are highly versatile yet simple pieces of equipment that allow you to perform a vast number of upper and lower body resistance exercises.
Furthermore, when it comes to free weights, there is no other piece of kit that allows you to lift as heavy as the barbell. This makes them an ideal piece of equipment for building serious strength at home.
This article will provide an at-home barbell only training program and guidelines to help you to make the most optimal progress possible.
The Barbell Only Workout
As the name suggests, the following training program utilizes the barbell only. You will not need any other piece of training equipment other than the barbell and weight plates.
The following section firstly provides information on training structure before moving on to detail the individual barbell workouts.
Training Structure
The barbell training plan is a three-day plan with the option of an additional accessory session.It follows a traditional split with a leg workout, chest and triceps workout, and a back and biceps workout to complete.The purpose of the accessory session is to increase total weekly training volume and is more speed focused.
This session is non-compulsory. If you are feeling fatigued from the other sessions, you may wish to skip the accessory session.
While the training structure can be adjusted to suit your lifestyle and preferences, the following table maps out the ideal weekly structure:
Day
Training
Monday
Legs
Tuesday
Off
Wednesday
Chest, Triceps, and Abs
Thursday
Off
Friday
Back and Biceps
Saturday
Accessory Day
Sunday
Off
Session One – Legs
Exercise
Training Volume (Sets x Reps)
Back Squat
4 x 8
Walking Lunge
3 x 20
Stiff Leg Deadlift
2 x 15
Standing Calf Raise
3 x 12
Front Squat
3 x 10
Farmers Walk
3 x 30 seconds
The primary exercise in this workout is the back squat. There are few exercises that compare to the squat for leg development.However, although the exercise does place a great demand on the quads and glutes, it also requires a great amount of work from the core muscles.
Walking lunges are an excellent unilateral (single-limbed) strengthening exercise. Although both feet are in contact with the ground during this exercise, the front leg does the majority of the work.
During the walking lunge, it is imperative that you keep the chest up and core engaged to enhance balance and stability.
While the squat and lunge place a great emphasis on anterior (front) muscles, the stiff leg deadlift highly activates the posterior muscles such as the hamstrings, glutes, and low back.
The standing calf raise which is an isolation exercise that specifically targets the calf muscles. To maximize range of motion, place the front of the feet on an elevated surface.
In terms of total weight lifted, front squats will not allow you to lift as heavy as back squats, however, they do place a greater demand on the quadriceps, core strength, and mobility.Finally, to perform the farmers walk, simply pinch two weight plates in each hand and walk. This exercise specifically develops core and grip strength.
Session Two – Chest, Triceps, and Abs
Exercise
Training Volume (Sets x Reps)
Bench Press
3 x 15
Incline Bench Press
3 x 8
Close Grip Bench Press
2 x 20
Seated Military Press
4 x 12
Tricep Skullcrushers
3 x 10
Barbell Rollout
2 x 20
The bench press is the ultimate chest developer which explains why this session begins with three bench press variations.Out of all of the variations, the conventional bench press will allow you to lift the most weight and maximize strength progress.Moving on to the incline press which particularly targets the upper portion of the pectorals (chest) and the anterior deltoids (shoulder).
Shifting your grip influences muscle activation. Typically, a wider grip places more stress on the pecs while a narrower grip hits the triceps (arms) more.
Therefore, the purpose of the narrow bench press is to develop tricep strength and size.
The military press is a challenging exercise that will continue to work the chest, shoulders, and triceps. Performing it from a seated position negates the involvement of the lower body muscles.
Skullcrushers are an isolation exercise that targets the triceps and can lead to significant improvements in arm strength and size.
This session finishes with the barbell rollout which is undoubtedly one of the most challenging but highly effective core exercises that can be performed.
Session Three – Back and Biceps
Exercise
Training Volume
Deadlift
4 x 8
Bent Over Row
3 x 12
Pendlay Row
3 x 8
Shrugs
4 x 15
Bicep Curl
3 x 15
Reverse Grip Bicep Curl
3 x 15
As with squats, the deadlift is a supreme exercise that works the entire posterior chain and the core. It is a particularly effective developer of the back which explains it’s inclusion in this session.Moving on to bent over rows which target the latissimus dorsi which are the powerful, wing-like muscles found in the back.Next, you are to complete the Pendlay row. This is similar to the bent row, however, instead of holding the bar in a suspended position, the bar is pulled from and returns to the floor with each rep.
The Pendlay row requires a greater level of mobility but will allow you to work on explosive power more so than the bent over row.Shrugs are a heavy accessory exercise that particularly works the trapezius muscles. These are the distinctive muscles that are located either side of the neck.You’ll finish this session by completing two bicep-focused exercises – the conventional bicep curl and a reverse grip curl.
Because curls are a single-joint movement, both of these exercises highly activate the biceps. The reverse grip also places a great demand on forearm extensors and grip strength.
Session Four – Accessory Day
Exercise
Training Volume
Sit-ups
2 x 20
Plank
2 x 45 seconds
Upright Row
3 x 12
Front Raise
3 x 15
Snatch Grip Deadlift
2 x 15
As highlighted, this accessory day is non-compulsory, however, performing it regularly will facilitate a faster improvement in strength.The session begins with some core work – sit-ups and planks. While these are perhaps not the most exciting exercises, they are undoubtedly effective developers of the core muscles, specifically the abdominals.
Moving on next to the upright row which is an efficient developer of the shoulders and the upper back. With this one, ensure you keep the barbell tight to the body as you vertically row.Another highly effective isolation exercise is the front raise. This particularly targets the shoulders while also demanding a great deal of core strength and stability.The session concludes with a deadlift variation known as snatch grip deadlift. This refers to the extremely wide grip assumed during the Olympic lift, the snatch.Having an extremely wide grip on the bar places more demand on the upper back musculature and grip.
Optimizing Your Progress
There are a number of areas that you should prioritize in order to make the best progress with your training. This section will highlight four key aspects to focus on.
Technique
One of the most common mistakes that you’re likely to see with barbell-based training is either rushing the movement or overloading the bar.
Both of these mistakes tend to cause exercise technique to break down. Not only does this reduce the effectiveness of the exercise, it may also increase the chance of sustaining an injury.
Therefore, take your time with each exercise and prioritize technique first as this will ensure that you are performing the exercise safely and effectively.
If any of the aforementioned exercises are new to you, avoid the temptation to immediately lift heavy. Instead, spend the first couple of weeks with light weight to allow the nervous system to get to grips with the movement patterns and gradually add weight from there.
Progressive Overload
Regardless of whether you are a beginner or an advanced lifter, progressive overload is a principle that must be applied to your training if you want to improve.
Progressive overload involves gradually increasing the training intensity of your workouts over time. The simplest way to do this is to gradually add weight to the barbell.Strength training places a stimulus on the body that forces it to adapt and improve. However, as the body becomes more familiar with this stimulus, adaptations will slow and cease.
By consistently applying progressive overload to your training, the training stimulus changes which continually forces the body to adapt (1).
Nutrition
While physical training is of great importance and can have an array of benefits, eating well is of equal importance.
Firstly, ensure that you are consuming the right number of calories per day for your training goal. If you are looking to increase muscular strength and size, you may need to up your calorie intake.
Ensure you are consuming enough protein every day. Protein plays a key role in post-workout recovery and consequently influences improvements in muscle growth and strength (2).It is also important that you eat a wide range of fruits and vegetables to optimize health and function.
Tracking
If you want to ensure that you are progressing at the correct rate, it’s vital to track each training session and your nutrition.
Studies have consistently shown that those who track make better progress than those who don’t (3).Although you have the workouts already scheduled, the weights that you use for each exercise are not prescribed.Therefore, you will need to keep a log of the weight that you use for each exercise. As the weeks progress, gradually add weight to each lift and log your progressions.
In terms of nutrition, if you are upping your calorie intake to maximize muscle growth, tracking your daily calorie intake will ensure you are consuming the right amount.
Final Word
There are many different strength training methods to choose from, however, few can compare to barbell training.By following the barbell only training program and guidelines outlined in this article, it is possible to make significant advancements in both strength and physique.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/ Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ Carbone, John W.; Pasiakos, Stefan M. (2019-05-22). “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit”. Nutrients. 11 (5). doi:10.3390/nu11051136. ISSN 2072-6643. PMC 6566799. PMID 31121843.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ Ingels, John Spencer; Misra, Ranjita; Stewart, Jonathan; Lucke-Wold, Brandon; Shawley-Brzoska, Samantha (2017). “The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time”. Journal of Diabetes Research. 2017. doi:10.1155/2017/6951495. ISSN 2314-6745. PMC 5568610. PMID 28852651.