Tag: workout
4 Exercises to Alleviate Lower Back Pain
Here are some exercises to help lower back pain.
Lower back pain is not fun, but it’s a prevalent issue many people deal with. It can be caused by tight muscles, an injury, or underlying health issues. Unfortunately, this can make daily functions gruesome since your back is essential to movement.
However, there are certain exercises you can do to strengthen your lower back and alleviate pain. This article will cover the four exercises you should implement if you are experiencing any lower back pain.
Prevalence of Lower Back Pain
According to the National Institute of Disorders and Stroke (NINDS), at least 80 percent of Americans will experience low back pain at some point in their life. Typically, the older you get, the more you’re at risk. That’s because as you age, there’s a reduction in the fluid in between the vertebrae in your spine. (1)
Keeping your back strong and healthy will carry over to the rest of your health and daily activities. A strong back is essential for supporting your body, bones, ligaments, and core stability.
Lifestyle factors and not enough proper exercise causes many people to face back issues. Lower back pain makes moving more difficult, and if you’re an athlete or want to make progress with your physique, preventing and healing all back ailments is vital.
What Causes Lower Back Pain
Lower back pain often stems from other muscles that aren’t your back, such as your glutes and your lifestyle.
Tigh Glutes
Having tight glutes is a big culprit to lower back pain, so it’s important you’re doing exercises to strengthen and stretch your glutes to reduce lower back pain. (2)
Weak Abdominals
If your abs are weak, there’s a good chance you’ll experience some lower back pain. Start incorporating more core workouts into your strength training plan, and your back will reap the benefits.
In fact, this 2019 study found that women with lower back pain had weaker abdominals compared to a group with stronger abs. (3)
Desk Jobs
Your occupation may have more to blame for your back health than you think. Desk jobs are common, but it’s not natural for us to be sitting behind a desk for eight-plus hours a day. It’s important that you take periodical breaks from sitting throughout the day and maintain good posture — try not to round your shoulders or slouch too much and sit upright.
This study shows that the more you sit, the higher your chances of developing lower back pain. (4)
4 Exercises for Lower Back Pain
Note: If you’re used to throwing around heavy weights in the gym, the exercises below may seem too easy for you. Before you dismiss them completely, know they’re supposed to be light and are for the health of your back, not hitting new personal records (PR’s).
Glute Bridge
How to Do
Lie down supine on the ground and bend your knees and place your feet flat on the ground with your arms by your side. Lift your hips off the ground until your body forms a straight line. Squeeze your glutes for a couple of seconds, then lower your hips back to the starting position.
Benefits
Targets your glutes.
Improves your hip mobility.
Bird Dog
How to Do
Kneel down and lie your hands down on a matt beneath your shoulders while keeping your back straight, making sure your neck is relaxed and looking down. Lift one arm off the ground and do the same thing with your opposite leg while staying parallel to the ground. Pause for a second, then return to the starting position.
Benefits
Work your glutes and abdominals.
Increases your balance.
Superman
How to Do
Lie prone on the ground with your arms extended out in front of you. Raise your arms and legs off the ground as high as you can and hold it for a second. Lower your arms and legs back to the ground.
Benefits
It focuses on your lower back.
Engages your abs, glutes, and hamstrings.
Plank
How to Do
Rest your elbows under your shoulders and position your body parallel with the ground and hold for as long as you can.
Benefits
Strengthens your core.
Targets your spine, rhomboids, and trapezius.
Stretches You Can Do
Aside from exercises, stretching is beneficial for your back health as well. Try out the few stretches below.
Cobra
How to Do
While lying prone, place your hands down on the ground and straighten your arms to lift your chest up off the ground while looking up. Hold the position for 10 to 30 seconds.
Benefits
Healthy for your spine.
Stretches your abdominal muscles.
Lengthens your neck, shoulders, and lungs to alleviate stress.
Figure-4
How to Do
Lie on your back with your knees bent. Next, bring your ankle to the opposite leg and cross your legs. Lastly, reach through the gap between your legs to grasp your leg on the ground and pull towards your chest.
Benefits
Improves your hip mobility.
Relieves tension in your glutes and lower back.
Child’s Pose
How to Do
Kneel on the floor and lower your torso to the ground and flex your hips while extending your arms out in front of you with your palms facing down. Rest in this position as long as you’d like.
Benefits
Stretches your spine and hips.
Relaxes your mind and body.
What Else Can Cause Back Lower Pain?
Aside from not strengthening and stretching the correct muscle groups, poor health and diseases, such as cancer of your spinal cord, herniated disc, sciatica, arthritis, and spine and kidney conditions may lead to lower back pain. Also, you could have strained your back from excessive physical activity.
If there is cause for concern that your back pain is stemming from an underlying health issue, seeing a medical professional is recommended.
Final Word
Lower back pain is common and underlying health issues may be to blame, however, having a weak core and glutes can be a big culprit to the problem. Implement the strategies in this article to reduce back pain. If pain persists, seeking a medical professional is advised.
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References
Wong, A. Y., Karppinen, J., & Samartzis, D. (2017). Low back pain in older adults: risk factors, management options and future directions. Scoliosis and spinal disorders, 12, 14. https://doi.org/10.1186/s13013-017-0121-3
Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: a systematic review. BMC musculoskeletal disorders, 20(1), 463. https://doi.org/10.1186/s12891-019-2833-4
Kato, S., Murakami, H., Demura, S., Yoshioka, K., Shinmura, K., Yokogawa, N., Igarashi, T., Yonezawa, N., Shimizu, T., & Tsuchiya, H. (2019). Abdominal trunk muscle weakness and its association with chronic low back pain and risk of falling in older women. BMC musculoskeletal disorders, 20(1), 273. https://doi.org/10.1186/s12891-019-2655-4
Bontrup, C., Taylor, W. R., Fliesser, M., Visscher, R., Green, T., Wippert, P. M., & Zemp, R. (2019). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, 102894. https://doi.org/10.1016/j.apergo.2019.102894
How To Master the Overhead Press
The Ultimate Shoulder Exercise for Size & Strength
The overhead press is well renowned as a strength and size builder, not just for the shoulder but for the chest, back, and core muscles too.There is no denying that it an impressive-looking exercise however, often those who are eager end up hurting themselves by overloading the bar.If you are unfamiliar with the overhead press, use the recommended exercise guide found in this article to allow you to gradually work up to a full overhead press.This article will also highlight an array of overhead press variations as well as providing detail on how to effectively perform the press.
Overhead Press Technique
To perform the overhead press, start by setting up a bar on a rack at shoulder height. Assuming a hip-width stance, use a shoulder-width grip on the bar and unrack.Before pressing the bar, squeeze the core muscles and the glutes to prevent the trunk and hips from moving. Push hard and drive the bar upward keeping it close to the face. Fully extend the elbows and finish with the bar directly overhead. Maintain a high chest and core brace as you reverse the movement and drop the bar back down to the upper chest.
Building up to Overhead Press
If you are a beginner or have never performed the overhead press previously, consider using the dumbbell seated overhead press first.For the dumbbell seated overhead press, start by setting a bench upright so that the upper back is firmly against the bench to prevent overarching.Using the seated version will reduce the demand on the core (1) and therefore allow you to focus more intently on the pressing movement.Dumbbells are an excellent tool when learning new exercises as they allow for greater control and a fuller range of motion.
Practicing the seated dumbbell overhead press will allow the nervous system to adapt and get to grips with the movement patterns required for the overhead press. Additionally, it will build a base level of strength first to suitably prepare you for progressing onto the barbell overhead press.After mastering the seated dumbbell overhead press, progress onto a standing dumbbell overhead press which will increase the need for stability and demand on the core muscles (2).Once you feel competent with the standing dumbbell overhead press, it’s time to move onto the barbell overhead press.
Overhead Press Coaching Points
When performing the overhead press, keep the following 4 coaching points in mind to allow you to complete reps efficiently.
1) Use a Shoulder-Width Grip
Using a grip that is too wide can adversely impact your pressing ability and cause you to lift less weight.Ideally, you should use a shoulder-width grip on the bar and look to keep the elbows tucked in so that they are directly under the wrists. This will put you in the most optimal position to press from.
2) Keep the Wrists Mobile
To allow for a solid press, it is important that both wrists are mobile so that they can flex backward slightly when holding the bar.If you can get the wrists in the correct position, the pressing motion will be much smoother. Good general mobility will also allow the elbows to slightly flare out during the upward drive.
3) Shoulder Blade Engagement
Prior to driving the bar up and overhead, ensure that you squeeze tightly between the shoulder blades.When pressing the bar upward, focus on powerfully engaging the shoulder muscles to initiate the movement. Also on the way back down, maintain tension through the shoulders to promote safety.
4) Adjust Head Position
The bar should start in contact with the upper chest. This means that when you press the bar, you will have to shift the head back to allow the bar to move straight up.Failing to do this may result in the bar catching you in the chin or the nose which is evidently something that you want to avoid.
5) Lift the Chest
Throughout the duration of the rep, it is crucial that the chest is lifted and kept high. This will keep the upper back strong and stable thus facilitating a more efficient press.Letting the chest drop can decrease shoulder stability and therefore may heighten the risk of experiencing a serious shoulder injury – especially if using a heavy load.
Overhead Press Variations
There are a number of overhead press variations which you may wish to use for a number of different reasons.For example, if you find the barbell overhead press too challenging you may wish to regress by selecting a slightly easier variation like the dumbbell overhead press.
Dumbbell Overhead Press
The movement patterns of the barbell and dumbbell overhead press are the same. However, using dumbbells will work both sides individually and therefore will work the shoulders in a slightly different way.Although this variation is excellent for beginners as they get to grips with the overhead press, those who are accomplished with the overhead press can still benefit from it.When it comes to the barbell press, imbalances can easily be masked. The dumbbell press will give a greater indication to whether one side is stronger than the other.This explains why it may be beneficial for more advanced individuals to perform the dumbbell variation on occasion, to check and see if strength levels are well balanced.A final benefit associated with the dumbbell overhead press is that dumbbell requires a greater degree of stability than barbells. As a result, smaller stabilizing muscles in the shoulder must contract to control the weight. Regularly performing the dumbbell variation may, therefore, lead to healthier shoulders.
Military Press
Often the overhead press and military press are confused and seen as the same exercise, however, they are distinct. The difference between these exercises is the width of the stance. The overhead press uses a hip-width stance wjhereas the military press brings the feet close – like a soldier standing at attention.This small change has a big impact on the dynamic of the exercise. Although the pressing motion remains unchanged, stability becomes more of a factor due to the narrow base of support.As a consequence, glute and core muscles must powerfully engage to facilitate stability, balance, and control. As a result of the increased demand for stability, it may be necessary to use a slightly lighter weight than you use for the conventional overhead press.
Push Press
In the overhead press, the lower extremities do not move however, the push press recruits the muscles in the legs to assist in the press. This makes it an excellent exercise for those who are finding it challenging to complete the overhead press.It can also effectively be used when reaching muscular failure in the overhead press. It’s fine to switch to push press mid-set to allow you to complete a few more reps and apply maximal stress to the shoulders.To perform the push press, start in the same position as the overhead press. Dip the hips and bend the knees so that you drop into a quarter squat before powerfully extending.The momentum generated from the extension of the knees and hips should then translate into pressing the bar directly overhead (3).
Thruster
There are great similarities between the thruster and the push press. However, for the thruster, you drop into a full squat rather than a quarter squat, before pressing overhead.Considering that the thruster incorporates both a full front squat and overhead press, it is the most challenging full-body variation in the list.With such a vast array of muscle groups being involved, the thruster will rapidly raise the heart rate which makes it a superb exercise to utilize in HIIT training or circuits.If you do decide to use the thruster in this way be conscious of your form as fatigue builds. Fatigue can adversely interfere with form thus increasing the risk of sustaining an injury.
Kettlebell Press
As with the dumbbell overhead press, the kettlebell variation is a superb exercise that can be used to reinforce the movement patterns of the overhead press.Because of the way the kettlebell is positioned, stability may be more of a challenge with this variation (4).Focus intently on pressing straight up in order to maintain shoulder integrity and reduce the risk of injury. Pressing out to the side or letting the weight shift backward can place undue strain on the shoulders.To perform the kettlebell variation, bring the kettlebells up to the shoulders and check that the elbows are directly under the wrists. Keep the chest up and core braced as you press the kettlebell directly upward. As you press, rotate the arm 90 degrees so that the palms are facing forwards at the top position.
Final Word
All serious lifters and athletes should be performing overhead work on a regular basis. For comprehensive, full-body development, the overhead press and variations of the overhead press should play a key role.
References:
1 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112 (5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.
2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
3 – Soriano, Marcos A.; Suchomel, Timothy J.; Comfort, Paul (2019). “Weightlifting Overhead Pressing Derivatives: A Review of the Literature”. Sports Medicine (Auckland, N.z.). 49 (6): 867–885. doi:10.1007/s40279-019-01096-8. ISSN 0112-1642. PMC 6548056. PMID 30924081.
4 – DICUS, JEREMY R.; HOLMSTRUP, MICHAEL E.; SHULER, KYLE T.; RICE, TYLER T.; RAYBUCK, SHAWN D.; SIDDONS, CHELSEA A. (June 1, 2018). “Stability of Resistance Training Implement alters EMG Activity during the Overhead Press”. International Journal of Exercise Science. 11 (1): 708–716. ISSN 1939-795X. PMC 6033506. PMID 29997723.
Constructing A Fat Loss Nutrition Plan And Training Program
Here is a guide to constructing the proper fat loss nutrition plan and training program.
You got blubber huh? Like, that soft squishy stuff tissue that eats at your insecurities. Wow, that escalated fast, but nonetheless, you clicked here to learn how to annihilate fat off your body for whatever reason.
Whether, you got a few pounds or a few dozen pounds to lose, you came to the right spot. So buckle up because we’re going to dial your nutrition and training to a new level.
It Starts With a Plan
Do you think the first man on the moon landed there by coincidence? No, of course not. Similarly, you’re not going to look like a shredded Greek statue by accident or by winging it. You need a plan.
I know that word is gross for some people because a plan requires well, planning. And I know some of you suck at planning or so you claim. You don’t suck at planning. You’ve just never done it before, so get the whole, “I suck at planning” mantra out of your head. It’s not that hard.
If you want any shot at trading your Shriek figure for a lean athletic body, you’ll need to practice planning and sticking to the plan. The consistency and intentionality is far more important than the exact X’s and O’s I’m about to teach you about nutrition and training.
So, with that being said, let’s talk about nutrition vs training.
Nutrition Vs Training
Many people like to pit nutrition against training. What’s even more annoying is that people will regurgitate dumb sayings like, “Nutrition is 90% of the battle bro.”
While I do think nutrition is more important for fat loss, but both are highly crucial. Nutrition simply creates a caloric deficit faster. For those who don’t know, a caloric deficit is when you eat fewer calories than you burn off over time. This is the underlying principle that must be present in any diet to produce fat loss.
So, as I was saying, nutrition can swing the balance of calories much more than training. In any given moment, you could eat a high calorie snack or big portion of food and slap on an easy 800 calories. With training, to burn off that same 800 calories takes hours of draining work.
So if your nutrition is severely off, it can screw you in the short term. Missing a training day isn’t as impactful. Nonetheless, training helps you burn additional calories, improves your health, and ensures the weight you lose is fat and not muscle (if your training is optimized for this).
So nutrition may be slightly more important, but the key takeaway is you need both.
Nutrition Planning
So the base of your nutrition is your caloric intake. This plan assumes you know how to track calories/macros or are willing to learn. It really doesn’t take long to learn and any internet guide should suffice.
But anyways, staying within a certain caloric limit is key. If you eat too many calories, you won’t enter a caloric deficit, meaning you won’t be losing weight. This begs the question of how many calories you should eat? It depends on how many you burn. The more you weigh and the more active you are, the more you burn, thus allowing you to eat more than someone who burns fewer calories.
Generally speaking, most people can take their bodyweight and multiply by 10-13. Multiply it by 10 if you can barely get 8,000-10,000 steps per day. And obviously go to the higher end if you train and move frequently.
To make things more flexible, you can subtract and add 50 calories to this number. This gives you a range to aim for as opposed to one strict number.
Here’s an example. If you’re 160 pounds and are moderately active, you would multiply your bodyweight by 13.
160 x 12 = 1920
Your caloric range would be 1870-1970.
Macronutrients
Macronutrients refer to the infamous 3 nutrients protein, carbs, and fat. These nutrients are called macros or macronutrients because they’re big nutrients as opposed to micronutrients which are small nutrients. Anyways, all 3 macronutrients contain calories. So every combination of macros results in a certain caloric intake.
If you can put 2 and 2 together, somebody who’s tracking macros is essentially tracking calories. As for what your macros should be, it’s far simpler than you think.
Many influencers and bros will have you believe there is magic within certain macros. I’ve even seen stuff on the internet telling you certain macros work better for certain body types. However, science completely disagrees. In fact, all the research points to the average person benefiting from a certain protein target and pretty much any reasonable fat to carb ratio.
So starting with protein, you want to hit at least 0.7-1 gram per pound of bodyweight. So a 160 pound person would aim for 112-160 grams of protein per day. 0.8 grams per pound of bodyweight is what research consistently finds all muscle building benefits max out at. So you can’t forcefeed more protein for more muscle, although there is no detriment, so feel free to knock yourself out.
Anyways, set up your protein and aim to hit or surpass your protein target daily. As for fat and carbs, there isn’t any specific number you must have. Both are important to have.
Fat is an essential nutrient that ensures you have optimal testosterone production and nutrient absorption.
Carbohydrates are your primary fuel sources for high intensity exercise and glycogen replenishment.
So again, both are useful and you don’t need a whole lot to maximize on their benefits, so eat in a ratio that’s up to your preference, so long as you don’t completely neglect one or the other.
Food Choices
As for exact food choices, the enemy of fat loss is hunger. Hunger drives food consumption which raises your caloric intake. Hunger also cues your brain to seek pleasure or in simple terms, trigger cravings. So, learning to appease your hunger without spending too many calories is key to successful fat loss.
Enter the concept of energy density. Energy density refers to how many calories a food has relative to it’s volume. If you’re into Real Estate, this is similar to the cost per square foot.
So ideally, you’d eat plenty of foods with a low energy density meaning they provide more volume while being low in calories.
Vegetables are the king of this. No food group outperforms veggies when it comes to energy density.
10 medium carrots are about 250 calories
1000 grams of zucchini is 170 calories
300 grams of spinach is 87 calories
Your stomach would explode before you could finish a fraction of the above food, but although your gut might feel full, the amount of storable energy you consumed is minor. That’s good news for your love handles.
In addition, the fiber and micronutrients from vegetables further enhance satiety and provide endless health benefits.
Fruit is a close second to vegetables. Most fruits are low in energy density as well. Research finds eating fruit before or during the meal increases satiety and lowers the calories somebody will eat without even tracking.
In addition, you’ll have to fulfill your protein needs. Most protein sources are low in energy density as well, but only if they’re lean. Lean meaning there is minimal tag along carbs and fat. This is rather obvious, but I still hear people saying almonds and chicken wings are good protein sources when they’re not. They’re fat sources. Fat in particular is the most energy dense macronutrient. It contains 9 calories per gram compared protein and carbs each only containing 4 calories per gram.
So think about something like a pork tenderloin vs strips of bacon. The pork tenderloin will provide more volume and protein for the same amount of calories while the bacon will provide less volume and fewer grams of protein.
So all this to say, your fat loss diet should consist mostly of lean protein, veggies, and fruit. Those are the non-negotiables. Beyond that, you can add starch, fat, and other types of food. They can still be beneficial.
In the case of junk food, you’re welcome to include that as well, but caution is warranted. High calorie processed foods can still be incorporated in a fat loss diet to increase adherence and enjoyment, but if overconsumption of these occur, it defeats the purpose of including them.
For example, somebody having some donuts over the weekend or having a small daily bag of chips is no big deal. You can stay within a deficit pretty easily. But if your processed snack or dessert bite turns into a food fest that would impress professional eaters, you’re negating the deficit you’re attempting.
Training
Now, let’s talk about training. The goal of your training isn’t fat loss per se. The total deficit will take care of that, which as I mentioned earlier, is mostly influenced by nutrition. But again, training still serves a deeply important purpose. Primarily, training will impact your body composition.
So if you eat in a deficit, you’re guaranteed to lose tissue, but the deficit alone doesn’t guarantee solely fat tissue.
Fortunately, by lifting weights optimally, you can retain and even build muscle mass as you diet down ensuring the tissue you lose is only fat. After all, it’s great to lose weight, but only if that weight is fat tissue.
So anyone dieting needs to wrap around their heads that fat loss training is hypertrophy training. What builds muscle as a stand-alone training program will help retain muscle during a fat loss phase.
Cardio is cool to add more energy expenditure. It’s good for health as is strength training. But cardio alone or done disproportionately more than strength training is doing a disservice for optimal fat loss. You need training that stimulates muscle growth.
So lift hard and maximize all the training variables for hypertrophy. Hypertrophy training is fat loss training. Tattoo that into your brain.
Keep it Simple
And that’s truly all you need. You need a deficit to ensure the laws of thermodynamics forces you into a smaller leaner frame. And you need to lift hard to ensure you keep that sexy hard looking muscle while the fat cells starves away.
You do that by planning your workouts and meals. Accumulate weeks and months and you’ll blast away much of the blubber you have. Don’t overcomplicate it past this.
Eight Best Dumbbell Exercises for Your Biceps
Here are dumbbell exercises to work into your bicep routine.
The biceps figure into most moves in the weight room and everyday life and yet advocates of core training and functional movement suggest time spent isolating the biceps could be better spent on movements that target more areas of the body at once.
The core crowd has a point, though there’s nothing like a rigorous biceps-focused workout to produce the sleeve-bursting guns you want. When it comes to isolating the biceps, dumbbells do a better job than machines, barbells, and even chin-ups. And if you’re still looking for more benefit for your workout time, consider that studies suggest that the biceps help stabilize the shoulders.
In this 30-minute dumbbell workout to build your biceps, we’ll hammer through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time, resting only briefly between sets.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Bicep Curls
What it does: It’s simple yet challenging and a mainstay of any bicep workout.
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and stomach tight. Return to starting position.
How many? 4 sets of 10 reps.
2. Farmer’s Carry, Racked Position
What it does: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level) we isolate the biceps.
How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds – 15 seconds out and back or in a loop around the gym.
How many? 4 sets.
3. Four-in-One
What it does: This keeps your biceps under tension for four sets in one.
How to do it: Start with light dumbbells and curl 10 times. Next curl halfway, pausing for a second just above your navel at each of 10 reps. After that, take the dumbbells up and descend just below your pecs, again pausing for a second before returning for 10 reps. Finally, do 10 more full reps.
How many? 4 sets
4. Dumbbell Row
What it does: Though it’s more of a back and shoulder exercise, it targets the biceps. By placing this move between two curl exercises, it allows us to keep moving without rest.
How to do it: Place a dumbbell on either side of a flat bench. Place your left leg on the bench, bending forward from the waist until your upper body is parallel to the floor. Place your left hand on the other end of the bench for support. Grab the dumbbell off the floor with your right hand while keeping your back straight. Lower to the floor. Do 10 reps and switch sides.
How many? 4 sets of 10 reps per side.
5. Hammer Curls
What it does: The neutral grip targets the forearms but also hits the biceps.
How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
How many? 4 sets of 10 reps.
6. Renegade Rows
What it does: It’s a simple yet challenging move that hits the biceps and also the back, shoulders, and triceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10 reps per side.
7. Split Dumbbell Curl to Press
What it does: It isolates the biceps while also targeting the shoulder and overall core strength.
How to do it: Stand holding dumbbells at your sides and resting your front foot on a bench at mid-thigh height. Perform a biceps curl then press the weight over your head. Do 10 reps then put the opposite foot on the step for your next set.
How many? 4 sets of 10 reps.
8. One-Arm, One-Leg, Dumbbell Row
What it does: A variation on the traditional one-arm row works the biceps while also challenging the hamstrings.
How to do it: Keep your non-lifting hand balanced on a dumbbell rack or bench.
Extend the corresponding leg of your lifting hand back. Not only does this push you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper.
How many? 4 sets of 10 reps to each side.
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How To Perform the Perfect Barbell Curl
The Essential Exercise for Building Upper Arm Size
While exercises like barbell curls should be part of a strength training program, they are perhaps of secondary importance in comparison to a range of compound exercises such as squats, pulls, and presses.However, this is not to say that they are unimportant or unnecessary as the barbell curl can successfully bring about a significant change in the size of the biceps.Furthermore, working the biceps through exercises like the barbell curl can have a consequent impact on strength, power, general fitness, and aesthetics.This article will review the barbell curl, the specific benefits associated with the exercises, and a number of curl variations that you can add to your training.
Barbell Curl Technique & Muscles Work
Considering the fact that the barbell curl is an isolation exercise, the movements place a great amount of stress on only one muscle group – the biceps.However, the forearm muscles are also isometrically contracted as a result of gripping the bar. This simply means that the muscles are activated but are not changing in length.
The following 5 steps will allow you to complete the barbell curl in an effective manner and facilitate changes in bicep and forearm strength and size.
1) Stand Upright
Start by grabbing the bar using an underhand grip that is slightly wider than the hips. Be aware that grip widths may vary depending on your physical characteristics.Stand up with the bar in hand, lift the chest, pull the shoulders back and squeeze the shoulder blades together.It’s highly important that the shoulders remain pulled back throughout the barbell curl to ensure that a maximal load is placed on the biceps.
2) Squeeze the Bar
A common mistake is failing to squeeze the bar tightly during the curl. This often causes the elbows to flare out, the chest to drop and the shoulders to move forward.Gripping tightly will keep the hands supinated (palms out) and consequently prevent the elbows from flaring. Allowing flaring will turn the exercise into a shoulder-dominant movement which is not ideal. To maximize the load on the biceps, facilitate better form and develop fuller looking arms, focus on squeezing the pinkies on the barbell and imagine you are attempting to break the bar.
3) Curl Up and Out
When executing the curl, focus on keeping the bar away from the torso rather than tight to it. Ideally, the elbows should be slightly in front of the line of the shoulders.As you curl upwards, prevent the shoulders from shifting out of position – they may want to come forward as the bar rises.
4) Focus on the Squeeze
When reaching the top portion of the barbell curl, ensure that you do not curl the bar too far. Bringing the bar up to the chest will suffice.If you continue to curl up to the shoulders and allow the elbows to shift away from the sides, you will find that the tension on biceps will dissipate and the shoulders will become involved.The goal should be to maintain tension through the biceps, therefore, ensure you reach chest level and concentrate on the bicep contraction at the top of the movement.
5) Control the Descent
As mentioned in the last point, it is imperative that tension is maintained on the biceps throughout the duration of the exercise.Therefore, avoid rushing the eccentric lowering phase to maximize bicep tension. As you reach the bottom of the rep, avoid relaxing and fully straightening the arms to maintain tension.Focus on keeping your hands slightly in front of the body at the very bottom of the curl – this should prevent you from dropping the bar too far.
Benefits of the Barbell Curl
There are a number of reasons to incorporate the barbell curl into your training program. This section will consider 4 primary benefits associated with the exercise.
1) Stronger Grip
As highlighted, the barbell curl is not only an effective exercise for the biceps but the forearm muscles too. Increasing the strength of the forearm muscles will help to develop grip strength.The stress and strain placed on the forearms during the barbell will cause a significant adaptation and improve grip strength and wrist strength & stability.Enhancing these components will help with other resistance exercises that require a large degree of wrist and grip strength. Prime examples are the deadlift, loaded carries, hanging exercises, and weightlifting.
2) Injury Prevention
The biceps are responsible for bringing about flexion of the elbow joint as well as stabilizing and assisting in carries and pulling exercises.Having weak biceps can increase your risk of sustaining an injury to the biceps or the elbow as well as contributing to issues with grip thus negatively impacting your performance will certain exercises.Therefore, it is clear that incorporating bicep-orientated exercises like the barbell curl into your training is key for building strength and reducing the risk of sustaining an injury.
3) Increased Upper Body Size
Using the barbell curl as an accessory in conjunction with other accessory moves such as presses, dips, and rows can significantly impact overall upper body strength and size.Any lifter who is looking to gain weight in order to move up a weight class or improve for aesthetic reasons should consider incorporating barbell curls into their program.Likewise, those who are lacking in upper body strength and size and those who aspire to improve grip strength and joint health will benefit from the barbell curl.
4) Bigger Arms
The barbell curl is considered the ultimate bicep exercise for good reason and the most evident benefit associated with the barbell curl is an increase in upper arm girth.One of the biggest benefits of the barbell-based exercises is that the barbells allow you to lift the heaviest load possible (1) which causes the muscles to rapidly adapt in strength and size.Finally, as reflected on, developing the biceps not only has a positive impact on performance and joint health but having bigger arms may allow you to draw even more strength.
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Barbell Curl Variations and Alternatives
This section will provide detail on a number of barbell curl variations and alternatives that can be used to develop bicep size and strength.The variations and alternatives listed can be used if you find that progress has stalled with the barbell curl, need to add volume or are simply looking to freshen up your training.
Variations
1) Eccentric Barbell Curls
Emphasizing the eccentric phase of the barbell curl is one method of overloading the biceps and cause a large amount of damage to the muscle.Studies have found eccentric training to be a highly effective method for improving muscular size (2).For the eccentric barbell curl, complete the concentric phase as normal but lower the bar in a controlled manner back to the hips. This lowering phase should last 3-5 seconds.
2) Tempo Barbell Curls
The tempo curl is very similar to the eccentric method, however, the control can be applied to the concentric phase as well as the eccentric phase.The goal of this method is to maintain time under tension which has been found to be highly important in muscle mass development (3).A range of tempos can be used in tempo training however, considering that the goal is to increase time under tension, focus on 3-5 seconds per contraction.
3) Seated Barbell Curls
The seated variation of the barbell curl removes the bottom portion of the lift and entirely focuses on the upper portion.Because the range of motion is restricted, it is possible to lift a greater load with the seated barbell curl which can increase the demand placed on the biceps and cause a greater adaptation.
Alternatives
1) Hammer Curls
The hammer curl is a well known and renowned exercise for bicep and forearm development. The exercise targets the muscles of the arms from a different angle to help stimulate growth.The hammer curl is most commonly performed with dumbbells which are curled upward while being held in a neutral position (palms facing inwards). Although barbells have been found to highly activate the biceps most highly in the curl (4), dumbbells certainly have their benefits, specifically in terms of stability.
2) Preacher Curls
The preacher curl can be performed with a range of different pieces of equipment – barbells, EZ bars, and dumbbells.The exercise involves placing the upper arm onto an angled bench which entirely isolates the biceps by preventing the upper arms from moving.
3) Chin Ups
Although the chin-up is a compound exercise that works the lats as well as the biceps, it is a highly effective exercise for building strength and size in the arms.The exercise involves using an underhand grip on a pull-up bar and hanging. From the hanging position, pull hard so that the body rises up to the bar before dropping back down to the starting position.
Final Word
There is no doubt that the barbell curl is a highly effective developer of the biceps and should be especially be utilized by athletes and lifters who are looking to improve grip strength, arm strength & size and reduce the risk of upper extremity injury.
References:
1) Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011-03). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. Journal of Sports Sciences. 29 (5): 533–538. doi:10.1080/02640414.2010.543916. ISSN 1466-447X. PMID 21225489.
2) Franchi, Martino V.; Reeves, Neil D.; Narici, Marco V. (July 4, 2017). “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.00447. ISSN 1664-042X. PMC 5495834. PMID 28725197.
3) Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (January 15, 2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
4) Marcolin, Giuseppe; Panizzolo, Fausto Antonio; Petrone, Nicola; Moro, Tatiana; Grigoletto, Davide; Piccolo, Davide; Paoli, Antonio (July 13, 2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. PeerJ. 6. doi:10.7717/peerj.5165. ISSN 2167-8359. PMC 6047503. PMID 30013836.
6 Floor Presses Your Program Needs
Here are six floor presses to try during your workout program.
The floor press has gained notable popularity over the years. What started as a powerlifting staple has now become increasingly recognized among regular gym-goers. And for good reason, since the floor press comes with a myriad of benefits.
The reduced range of motion lessens the burden on the shoulders substantially, when compared to the bench press. Not only that, laying on the floor minimizes excessive arching in the lumbar area. So, if you ever experience low back pain when benching, floor presses may be the prescription you’re looking for.
But the benefits of floor presses don’t start and end with pain prevention. They’ll increase your lockout strength in the bench press while slapping meat on your triceps. You’ll get bigger, stronger, and feel less banged up from training. Pretty good deal, eh?
Oh, and no need to worry if the gym’s crowded and all the benches are taken. Just find some floor space and get to work.
Floor Press Variations
There’s an endless list of floor presses to meet your individual training goals.
1. Single Arm Floor Press
If you’re like most gym-goers, you go to the gym with the intention of doing core at the end of your workout, but to no avail. So, why not combine it with your lifting? At the end of the day, every lift is a core exercise if you’re doing it right and using appropriate (i.e. heavy enough) weights.
This single arm floor press really hammers your core given the offset nature of the movement. By pressing with one arm at a time, you’ll feel your core fire up almost immediately to help you counterbalance throughout your set.
Not only does this kill two birds (combining press and core into one), it’s way easier to set up as opposed to holding two dumbbells. Which can be pretty limited in nature as you start to lift heavier weights and don’t have anyone there to hand you the dumbbells.
To perform the single arm press optimally, you want to create as much tension as possible while reaching up to the ceiling with your free arm. Keeping your legs straight, as you’ll see with every type of floor press, minimizes lower body assistance. Thus, placing higher demand on your triceps and core to do the majority of the work. The closer your legs are, the more challenging it becomes.
2. Floor Press with Hip Bridge
On the opposite side of the coin, you can add a hip bridge to your floor press to offer even greater leg drive than the bench press. By raising your hips off the floor as you press, you’re incorporating your lower body and, as a result, should be able to press more weight. Not only that, you’ll simultaneously be working on that pancake ass of yours.
Flex your feet with just your heels touching the floor for more glute activation. Keep your feet flat on the floor while you bridge to incorporate the quads. Both are great, so pick whichever one meets your individual goals.
3. Dead Bug Floor Press
Here’s another 2-for-1 special to tackle your core during the floor press. All credit goes to Tony Gentilcore for this gem.
Dead bugs are important, and chances are you’re not doing enough of them. And although I understand you’d rather watch paint dry while waiting in line at the post office, you should still find a way to add them into your training. Your lower back will thank you, your main lifts will skyrocket, and you’ll be able to take your shirt off without looking like a bag of milk.
The first variation you saw trains the anti-rotation and stability functions of the core. In this case, you’re training the anti-extension aspects of the core musculature by combining the dead bug with the floor press.
When extending your opposite leg out during the press, be sure to exhale heavy for a 3-5 sec count. Pretend you’re trying to blow out a candle that’s 10ft away from you. This will ensure you’re creating and maintaining abdominal tension and thus, providing a support system for the lower back.
You won’t be able to lift as heavy as you normally could with regular floor presses, and that’s the point. So don’t get too bent out of shape if you have to leave the ego at the door and go for the lighter dumbbells.
The key cues you want to focus on here during the dead bug floor press are exhaling heavy as you press the weight up, maintaining a flat lower back against the floor, and keeping tension in the core throughout your entire set.
4. Swiss Bar Floor Press
The neutral grip of the Swiss bar externally rotates the shoulders (as opposed to the internal rotation you’d be using with the straight bar). You also have the ability to load more weight than you potentially could with dumbbells here.
5. Trap Bar Floor Press
The benefits of the Swiss bar are echoed in this trap bar variation with one added perk: grip work. The long levers of the trap bar handles turn the floor press into a forearm-intensive press variation. What’s more, the neutral handles make for a natural pressing motion. All in all, this is just a great pressing variation to add to your arsenal.
6. Landmine Floor Press
The majority of floor presses alleviate the potential shoulder stress often associated with the bench press. This landmine variation takes it a step further and mitigates elbow pain given the thick handle of the barbell collar. That said, it’s not a magic pill that guarantees pain-free elbows. Listen to your body and see professional help if warranted.
You’ll have to play around a bit to get your positioning right with this one. But once you do, you’ll wonder why you haven’t done these sooner. The guided swivel of the landmine really lets you dial in to your pecs while offering greater potential for loading in comparison to dumbbells.
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The Best 3-Move Workout For Huge Triceps
Essentials Components for Tricep Growth
Maximizing the time spent in the gym is important, especially for those who find that they are tight on time. Trying to manage time while simultaneously ensuring that you are getting enough training volume to bring about change, can be challenging.Common methods of time-saving include using restricted rest times, supersets, tri-sets, and giant sets which allow an individual to work through a greater amount of volume in a shorter time-frame. This article will cover the best exercises & equipment, time under tension and will finish with an excellent 15-minute workout for building tricep size.
Exercise Selection
When it comes to exercise choice, the types of exercises you select should be based on the training goals that you currently have. There are two categories of exercise that should be considered – compound and isolation exercises. While both are effective, they have unique uses and benefits in strength training.Compound exercises are simply exercises that activate a range of muscles across a number of joints. Some examples of compound exercises include the deadlift, squat, and bench.Meanwhile, isolation exercises focus on one muscle group across only one joint. Some examples of isolation exercises include the tricep pushdown, bicep curl and front raise.While both types of exercises have been found to be beneficial for both strength and muscle hypertrophy (1), both have specific uses in resistance training.Compound exercises will certainly be most beneficial in terms of pure strength development considering that it is possible to lift heavier loads with the majority of compound movements.Isolation exercises are highly beneficial for ironing out any weakness and imbalances that may exist. They can also be used to target specific areas that are proving problematic.Finally, because isolation exercises place all the stress on one muscle group, it is possible that these muscles will respond more quickly thus leading to an increase in strength and size.The best training programs focus primarily on compound exercises and use isolation exercises supplementally in order to facilitate and accelerate the rate of change.
Equipment Selection
In terms of equipment, it would be wrong to suggest that one piece of kit is better than another. Instead, a combination of equipment should be used for the majority of training programs.In the following workout, every exercise is to be completed using the resistance band cables as they allow for a greater degree of muscular control.The reason why barbells and dumbbells are not used for this workout is that, although typically more weight can be lifted, muscle tension is not consistent throughout the range of motion. This is not to discredit barbells or dumbbells as they absolutely have their place in resistance training – however, as will be discussed in the following point, cables more efficiently maintain tension on the muscle.
Time Under Tension (TUT)
Time under tension or TUT is a very common exercise principle that is often used by those looking to build significant muscle growth. The TUT technique involves manipulating tempo to increase muscular tension (2). The three mechanisms of muscular hypertrophy are mechanical tension, muscle damage, and metabolic stress (3).The principle behind the TUT technique is to increase the amount of mechanical tension which will consequently increase the amount of muscle damage and metabolic stress.Causing muscle damage and metabolic stress will prompt a response from the body to begin the recovery process. It is this recovery process that causes an increase in strength and size.Often, individuals rush through repetitions too quickly which is not ideal when we consider the mechanisms behind hypertrophy.Finally, as referred to earlier, the reason that cables are used in this workout comes down to their ability to maintain tension on the muscles throughout the duration of the exercise.Therefore, the cables are the perfect option for all time under tension work.
Nutrition Considerations
While all of the above points are very important, they will not make a significant difference on muscle growth if your nutrition is not right.For muscle growth, there are two key considerations to be made – calorie and protein consumption. Both are needed in high quantities in order to enhance recovery and onset muscle growth (4).
Three Moves for Bigger Triceps
There are 3 simple tricep isolation exercises that are to be performed and the workout follows a very simple structure – 3 exercises, 5 sets x 15 reps and 20-second rests.The short rest between sets means that you are likely to generate a significant muscle pump – perhaps more so than you would if you were to perform 6 conventional exercises.In terms of weight, start with a light load. It may feel far too light during the first set however, because of the restricted rest periods, it’ll feel super heavy by set 4 & 5.Each set should take approximately 25-30 seconds which consequently means that the entire workout should take no longer than 15 minutes.It is recommended to complete this workout after completing a chest day or to pair it with bicep work.
Exercise
Sets x Reps
Rest
Tricep Pushdown
5 x 15
20 sec
Reverse Grip Tricep Pushdown
5 x 15
20 sec
Cable Lying Tricep Extension
5 x 15
20 sec
Technique Tips
It’s important to remember that each of the exercises in this workout is an isolation exercise. Therefore, to effectively isolate the triceps, movement should only be generated around the elbow joint.It’s not uncommon to see individuals moving through the shoulder to assist in this exercise. Additionally, on occasion, the hips may also shift in order to help drive the movement.When this occurs, it can reduce the amount of tension placed on the triceps and move it onto other muscle groups. Therefore, all movement out with elbow flexion/extension should be eliminated.
Tricep Pushdown
For the pushdown, set up the pulley to a high position, attach the rope and grip it using a neutral grip (palms facing each other).In the start position, the hands should be approximately in line with the height of the shoulders. Tuck both elbows tightly into the ribcage and lift the chest prior to pushing down.Drive the load down to the hips by hinging at the elbows only. Ensure that you squeeze the triceps tightly at the bottom of the movement in order to maximize time under tension.In addition, control the eccentric (or negative) portion of the movement and avoid the temptation to rush through each and every rep.When you reach the top of the rep, feel free to let the elbows shift forward very slightly to maximize the stretch of the triceps.The first set of your pulldowns should feel very manageable and set 2 & 3 should feel like warm-up sets.It is with set 4 and 5 that the triceps will really start to fatigue and burn. As fatigue builds, focus even more so on technique as fatigue can begin to interfere with how you move.
Reverse Grip Tricep Pushdown
Having completed the conventional tricep pushdown, immediately move into the reverse grip pushdown to keep the blood flowing to the tricep muscles.Quickly swap the rope for the bar attachment and take up an underhand grip on the bar. This change of grip will cause greater activation of the long head of triceps.The movement pattern of the reverse grip pushdown is exactly the same as the conventional pushdown, the only difference being the grip used.This time, focus on the backside of the upper arm and keep each rep controlled to maximize the stretch on the muscle.As with the conventional pushdown, remember to squeeze the tricep at the bottom of the exercise.
Cable Lying Tricep Extension
The final exercise, the cable lying tricep extension, places a great stretch on the triceps as a result of the mechanics involved in the exercise.For the cable lying tricep extension, set a flat bench in front of the pulley and bring the pulley down to a low position.Look to keep the upper arm in a vertical position and focus on flexing and extending the elbows.To maximize the tricep stretch, it is imperative that each rep is kept controlled throughout. Take your time as you flex the elbows before extending and slowly squeezing the triceps.Often with this exercise (and the majority of tricep exercises), individuals jerk the weight rather than focusing on maintaining control.Remember that the entire purpose of this workout is to increase time under tension. By performing quick and uncontrolled repetitions, you will fail to effectively do this.Take your time with the movements and keep the tempo slow. If you do this effectively, you will really feel the triceps burn!
Final Word
Significant changes in muscle size will occur providing ample protein and calories are consumed and in conjunction with a well-planned resistance training program.
Considering the important role that time under tension plays in causing muscular hypertrophy, this 15 minute, 3-move tricep workout can increase the size of the triceps.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Wilk, Michal; Golas, Artur; Stastny, Petr; Nawrocka, Monika; Krzysztofik, Michal; Zajac, Adam (June 13, 2018). “Does Tempo of Resistance Exercise Impact Training Volume?”. Journal of Human Kinetics. 62: 241–250. doi:10.2478/hukin-2018-0034. ISSN 1640-5544. PMC 6006544. PMID 29922395.
3-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
4-Stokes, Tanner; Hector, Amy J.; Morton, Robert W.; McGlory, Chris; Phillips, Stuart M. (February 7, 2018). “Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training”. Nutrients. 10 (2). doi:10.3390/nu10020180. ISSN 2072-6643. PMC 5852756. PMID 29414855.
How to Add Inches To Your Guns
Here is how to add some size to your arms.
How do you make your arms bigger? Well there is obviously one simple answer to this, and that is to shop one size smaller…
All kidding aside, good arms can really make a physique pop and make everyone take notice
So what is the secret?
Well the secret to getting big is muscular hypertrophy, and that essentially means an increase in muscle mass. And this muscle mass is built by overcoming an external force ie – weights, it is really that simple.
Now let’s take a moment to look at the arms in particular which is a combination of the biceps and triceps.
The Biceps (biceps brachii):
The biceps consists of two heads (as per the name suggest), there is a ‘long head’ and a ‘short head’, and they work as a singular muscle and they are responsible for arm flexion.
The Triceps:
The triceps consists of three heads, again as per the name suggests. It has a long, head, lateral and medial heads, and is responsible for elbow extension.
So what exercises will help me achieve muscle hypertrophy?
Biceps:
Here is a rundown of some great exercises to give you that bicep peak bulging
21’s (curls):
The number “21” refers to the number of total reps you do in one set, but the “21” is also divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level)
2nd 7 reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level.
3rd 7 reps: Start at the bottom of the movement and complete a full range of movement all the way up
How To Perform 21s Bicep Barbell Curls
Stand upright and grab a barbell with an underhand grip.
Place your hands shoulders width apart and allow your arms to hang toward the floor.
Tuck your elbows tight to the sides of your body.
Curl upward until you make a 90-degree angle at your elbow.
Bring your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
Lower the weight back to the 90-degree elbow position and repeat six more times.
Now, allow your arms to return to full extension.
This time, curl your arms all the way to full extension.
Keep curling until the bar is about one to two inches away from your shoulder.
Repeat six more curls through this full range of motion to complete a total of 21 curls.
Kettlebell Curl – as the name suggests either using a kettlebell in each hand, curl as you would do with dumbbells or using a heavier kettlebell curl using both hands.
Concentration Curls
Sit on a bench with desired weight
Then lean forward and place your elbow to the base of your knee
You will be curling one are at a time
Palms facing upwards
Let the dumbbell hang towards your foot
Then curl up towards your shoulder while ensuring the elbow does not move
Bring the weight back down and repeat accordingly
Clairemont curls
Start in a similar position as you would do with seated dumbbell curls
Ensure the bench is slightly inclined
Grab the dumbbells and lean back
Then curl the weight, instead of down and up, you arms will be curling out wide and up
During the movement ensure your body does not move forward or cheats
Ensure the elbows stay tight and don’t flare out during the movement
Repeat reps accordingly
Spider Curl – using the flat part of an arm curl/ preacher curl bench. Grab your barbell or dumbbell, with palms facing upwards, bring the weight down while the elbow and triceps stay tight and close to the flat part of the bench. Fully extend then slowly contract back upwards.
Waiter curls
Grab one dumbbell, and cup it with both hands
Palms facing upwards
Ensure hands are either side of the handle
Start with the dumbbell hanging low
Then slowly curl the dumbbell using both arms towards your chest while keeping the elbows tight to the body
To ensure maximum bicep contraction try to push using your palms and not your fingers
Bring the weight back down and repeat accordingly
Triceps:
Here is a rundown of some great exercises to get your tricep horseshoe to pop
Weighted Dips – add weights to your body via a dipping belt, weighted vest or by holding dumbbells in between your legs
Closed grip bench press – similar to bench to hit the chest, this time being the grip closer to ensure that the triceps are taxed instead of the chest
Weighted bench dips – get yourself in between two benches, hands on one and feet on the other, and get someone to add weight to your legs. Then dip while keeping the weights balanced on your legs
Skull Crushers – lying down on a bench, bring the weight towards your head and then extend upwards to flex the tricep.
Body Weight Skull Crusher
Either set up a smith machine or use the fixed barbells or similar on a rack
Grab the bar with an overhand grip and ensure with a shoulder width stance
Ensure the rest of the body is rigid
Then lower your body down below bringing your head just below the bar
Then use your triceps to extend back up
Repeat again as required
Cable Skull Crushers
Set a bench next to a cable machine
Set the pulley to its lowest setting
Attach EZ attachment or similar to pulley
Make sure the bench is not too close so you have enough tension on the negative part of the movement
LIe back on the bench, and grab the attachment and extend above your head
The bring it back down slowly (the cable will ensure that you have to control the negative aspect of the movement)
Repeat accordingly
So there you have it, these bicep and tricep exercises will ensure your t-shirt sleeves are bursting at the seams and everyone will be asking if you have a permit for your guns.
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Top-Rated Cardio Training Equipment on Amazon
Every man out there, bodybuilder or not, would want to stay lean and show off muscles. But this remains just a pipe dream because getting there is nothing simple. However, with proper training and focus, anyone can attain their dream body within weeks. To achieve this milestone, you also need to invest in gym equipment or book yourself space in a public gym near you. If you decide to acquire your Cardio Training Equipment, you will need high-quality equipment. Amazon is undoubtedly the right place to get a variety of equipment to serve your bodybuilding and fitness needs. In this article, we are going to highlight top-rated cardio training equipment on the world’s biggest online retailing outlet.
Nordic track T Series Treadmill
This Cardio Training Equipment has been rated a record 18,848 times making it the #1 top-rated cardio equipment on Amazon. The treadmill comes in gray and black and weighs 0.1 kilograms. Made of industry-class steel, this equipment can carry a maximum of 136 kilograms. It is powered by a corded electric cable and can run at a top speed of 10 miles per hour. Additionally, Nordic track T Series Treadmill has a deck length of 55 inches which means is both comfortable and suitable for the average bodybuilder.
> > T Series Treadmill > Xterra Fitness FB150 Folding Exercise Bike Stamina 55-1602 Inmotion Elliptical
Follow This Insane Pro Warm-Up Routine For Ultimate Gains
If you do not warm-up before a workout, you are leaving gains on the table.
Most people head straight to the resistance training section as soon as they enter the gym. They think performing a lightweight set of their first exercise is all the warm-up they need. If you are one of these people, this article will show you how this mindset is setting you up for failure.
There can be various reasons why an individual skips a warm-up. Some of the most common causes include:
tight schedule / running late
enough training experience that warm-up is not required
do not lift heavyweight
If you are one of the lifters who never has enough time to warm up, then you probably do not have enough time to work out as well. Go home and take a break. Return when you are serious about making progress.
And then there are individuals who live the #CardioLife. These people consider treadmills and elliptical machines to be warm-up exercises themselves.
Why Warm-Up Before A Workout?
Your muscles are like rubber bands.
If you spend most of your day sitting, staring at your phone (like you are doing right now), those rubber bands have mostly gone unused. Then, if you head to a gym and immediately start lifting heavy or sprinting like it is the end of the day, unstretched rubber bands get pulled apart very quickly and might get snapped or pulled out of shape.
If you engage in high-intensity training (resistance or cardiovascular), you should follow a proper warm-up routine.
Skipping a warm-up routine can put you at a greater risk of injury, or you might end up putting unwarranted strain on your muscles. Taking a few minutes to ease your muscles into exercise mode will help you reap many fitness rewards in the long run.
Benefits of Warming-Up Before Your Workout
1. Improves Flexibility
Stretching out your muscles before a workout can improve your flexibility. Better flexibility can help improve your body posture and balance that can, in turn, help you exercise correctly.
Related Read: Flexibility Vs. Mobility: The Difference You Need To Know
2. Less Muscle Tension and Pain
Relaxed and warmed-up muscles move with less pain or stiffness.
Check Out: Best Foam Rollers For Muscle Recovery
3. Enhanced Performance
Numerous studies have proved that warmed-up muscles can help you work out more effectively. When you warm up before a workout, you are priming your muscles for the mayhem that is to follow.
4. Improved Range of Motion
Warming up before a workout can loosen up your muscles. A better range of motion in your joints can help achieve greater muscle fiber recruitment.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
5. Increased Blood Flow and Oxygen
Nutrients that you eat travel to all parts of your body via the blood. A better blood flow can help your muscles get the pre-workout nourishment they need before you begin intense training.
6. Lower Risk of Injury
This is one of the biggest reasons why you should never skip a warm-up session before a workout. According to a study, warming up can help relax your muscles which, in turn, can lead to a lower risk of an injury.
If you want to reach the pro level, you should spend at least 15-minutes warming up before a workout. And no, warm-ups do not have to be boring. If your warm-ups are limited to shoulder rotator cuff movements, you have been doing it all wrong. More on this later in the article.
Dwayne “The Rock” Johnson’s warm-up sessions range between 30-45 minutes. That’s more than the total time most people spend on their workouts.
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Types of Warm-Ups
We know what you are thinking.
“Do warm-ups have to be so complicated?”
Yes and no.
In fitness, rules aren’t set in stone. What works for one might not work for the other. You will have to try a combination of different warm-ups (given below) before you can settle on what does the trick for you.
1. Static Stretching
Static stretching is the most common type of stretching. It consists of stretches held for a long period in the same position to help lengthen and loosen your muscles and connective tissue.
Few examples of static stretches:
toe touch
calf stretch
adductor stretch
Although static stretches might sound easy and convenient, they are not the best choice for you. Studies have shown that there aren’t many benefits of static stretching before workouts.
Research indicates that static stretching can decrease your potential for strength gains and performance. On top of this, static stretches do not reduce the chances of an injury.
These types of stretches can help increase your range of motion and flexibility. Static stretches are best done at the end of a workout.
2. Dynamic Stretching
A dynamic warm-up gets your body ready to work at a higher intensity. It focuses on performing movements similar to the exercises you will do in your workout.
Examples of dynamic stretches include:
hip circles
leg pendulum
arm circles
arm swings
spinal rotations
Dynamic warm-ups can help build strength, mobility, and coordination, which can all help improve your workout intensity. If this was not enough, research has shown that dynamic stretching can help reduce soreness after a workout.
An Advanced Dynamic Stretching Pro Warm-Up Circuit For Ultimate Gains
Jump rope – 2-3 minutes
Jumping jack – 50 reps
Bodyweight squat – 20 reps
Lunge – 5 reps (each leg)
Hip extension – 10 reps
Hip rotation – 10 reps (each leg)
Forward leg swings – 10 reps (each leg)
Side leg swing – 10 reps (each leg)
Push-ups – 20 reps
Spider-man steps – 5 reps (each leg)
The majority of lifters like to chat around while they are doing their warm-up. This needs to be stopped. You have to put in the maximum effort while performing these moves to ensure your muscles are ready for the main workout.
Perform one circuit of the dynamic stretching routine. Do anything more than this, and you might end up exhausted and running on fumes.
By the time you are done with the circuit, you will have broken some typical warm-up stereotypes. For a beginner, the advanced dynamic warm-up routine might be harder than the actual workout.
If you still have some gas left in the tank or want to try a different exercise, here are some of our favorite dynamic stretching exercises:
Walking jacks
Arm circles and shoulder shrugs
Marching in place
Mountain climbers
Swinging toe touches
Hip circles
We Are Halfway Through
Yes, we have only gone over half of your new warm-up routine. If you think it is too much, remind yourself about The Rock’s warm-up routine. Imagine the disappointed look on Black Adam’s face when he watches you quit during a warm-up routine.
Oh, so you are reading on. We are impressed.
Until now, we have discussed how to warm up for your workout. Now we will explore three different ways to use your warm-up routine to boost your strength so you can crush your PRs.
Three Pro Warm-Up Techniques For Superior Results
Depending on your lifting experience, the following three warm-up techniques can help improve your strength, performance, and effectiveness in the gym.
1. Overshoot Your Working Set
One of the best ways to build strength is to ramp up your low-rep sets beyond your working weight. The benefit of this technique is that when you come back down to your working weight, it will feel like you are lifting peanuts – Ronnie Coleman style.
Example: Assume that it is chest day, and your workout includes performing three sets of five reps on the bench press.
How to overshoot your working set:
Perform a few low-weight ramp-up sets.
Then perform one rep at 90-95 percent of your 1RM (one rep max). You do not want to attempt a PR on this set. Remember: this is just a warm-up.
Start your working set and drop down to your actual working weight. The weight will feel like you had been lifting feathers this whole time. It is the same feeling when you drop down the weight while performing a drop set.
This warm-up method is a way to trick your nervous system into thinking your working weight is super heavy – when it is not.
2. Incorporate Accommodating Resistance In Your Warm-Ups
Resistance bands and chains are some of the most common types of accomodating resistance tools. Their versatility allows them to be used in a variety of barbell and machines exercises.
Must Read: 4 Must-Know Facts On Lifting With Chains
Bands and chains are great tools to trick the nervous system during warm-ups. The best part about these tools is that they are easily accessible. They are common resistance accessories for serious lifters and can be found in most gyms.
Example: Using resistance bands on leg days can add a new dimension to your workouts. For improving your squat, add a resistance band to each end of the barbell, locked at the bottom of the squat rack with band pegs or looped into a knot.
How to squat using resistance bands:
Attach one end of the resistance band to the bottom of a squat rack, either through built-in pegs, looping the band into a knot, or tying it around a heavy kettlebell or dumbbell.
Add appropriate weight to the barbell you will be using. Use lighter weight as compared to what you would use on an orthodox barbell back squat as you will be facing additional resistance on the eccentric part of the lift.
Attach the top of each band to each end of the barbell.
Perform your warm-up sets. As you lower into the squat, the bands will recoil and remove additional resistance.
As you return to the starting position, the bands will engage and resist you by adding tension to your lower body.
Remove the bands after a few sets and squat with your regular working weight. You will now be able to lift heavier with better control. The instant strength gains will feel surreal.
Tip: Make sure you only use high-quality bands for resistance training. A cheap quality band can snap during the exercise leading to an injury.
Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
3. Use A Thick Grip
Hand and forearm strength are often overlooked aspects of pressing movements like bench press and shoulder press. Using grip accessories like Fat Gripz can make it harder for you to hold onto a bar. Holding onto a bar with Fat Gripz results in more forearm and hand muscle fiber recruitment.
You will probably not be able to lift your usual weight for usual reps while using a grip accessory. Incorporating grip accessories in your warm-up routine can help you lift more in your working sets. You will see substantial gains in your pressing power once the grips are removed.
Related Read: Get Popeye Forearms With These Simple Forearm Exercises
How to use Fat Gripz in your warm-ups:
Attach Fat Gripz to the barbell for your warm-up sets.
Choose a weight you are comfortable with and perform your bench warm-ups as usual.
On the eccentric movement of the lift, squeeze the Fat Gripz as hard as you can. The muscles in your forearms and hands will be forced to activate at a greater intensity.
Remove the Fat Gripz.
Your hands and forearms are now ready for peak performance, and you will have a much easier time performing the lift.
You could use any of these three advanced warm-up techniques in your workout or a combination of the three lifts in a single session. You are only limited by your imagination here.
Example: Overshoot your bench press working set using accomodating resistance and a thick grip.
Conclusion
You can perform both these warm-up routines in a single workout. After you finish the dynamic stretching warm-up circuit, you could then start with the three advanced warm-up techniques.
But before you do any of this, you need to change how you view warm-ups. Warm-ups should not feel like wasted time. By following the techniques laid out in this article, you will not just warm up but fire up for greater gains.
How long is your warm-up routine?
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