Tag: workout
10 Transgender Bodybuilders Are Killing It At the Gym
Transgender people are men and women who have discovered their true identity long after birth. Being transgender and a bodybuilder at the same time is not easy. Society hasn’t embraced them, and some take a lot of time before coming out and enjoying life like everyone else. However, some exemplary individuals have overcome this obstacle and are living their best lives. In this article, we will highlight ten transgender bodybuilders who have conquered the sport to the bewilderment of everyone.
Rese Weaver
Rese Weaver is a renowned activist for the LGBT community and the Black Lives Matter movement. After transitioning and taking hormone replacement therapy, Weaver embarks on a journey to change her physical appearance. He wanted to look like the ripped guys in the magazines but didn’t know where to start. Fortunately, a friend of his introduced him to a gym, and he has never looked back. Like many other trans bodybuilders, Rese has the International Association of Trans Bodybuilders (IATB) to thank for his success. The organisation has helped trans bodybuilders overcome the stigma at the gym and outside. However, Rese is unique in that he doesn’t relate bodybuilding to identity, unlike most transgender people. His diet includes lots of protein and fewer calories. Rese also prefers deadlifts, squats, cardio, and bench press twice weekly. He hopes to break as many strongman records as possible shortly.
Bucky Motter
You have probably heard of the infamous Bucky Motter through her website or another platform. Motter has since retired from active bodybuilding but runs a facility that caters for people who share her story-transgenders. The veteran bodybuilder who doubles up as a singer and guitar teacher discovered her person in the late 80s. She competed in her first powerlifting contest at the age of 19. In 2000, she took part in the gay games held in Chicago. Motter would later compete in her first international contest in 2005 at the NPC Atlanta bodybuilding contest. Motter has Coffe’s Gym to thank for her breakthrough in bodybuilding. Her coach at the facility, going by the name of John, was instrumental in helping her discover her passion.
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Alex Tilinca
Tilinca started transitioning at the age of 13. He never really accepted his body and always wanted to change it. Tilinca was one of the lucky trans people who got their top surgery at a relatively young age. He had his at 16 and the hormone-blocking therapy and testosterone after that. Talinca worked his way up the ladder to become one of the most successful transgender bodybuilders and a coach. He won a significant first major competition while in college as a freshman.
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Additionally, he won his first teen classic physique title at 18. Tilinca runs an 8-week fitness course for trans men at his facility. He discovered a shortage of methods to prepare them for what lies ahead regarding transgender bodybuilding.
Janae Marie Kroc
Janae Marie Kroc was born Matthew Raymond, but she didn’t like her identity and was determined to change it. Marie was a troubled child growing up; she struggled through humiliation because of her identity. It was not until 2015 that Marie decided to transition. However, she used to compete in the men’s category before the transition and still does. Marie identifies as gender-fluid; the powerlifter uses female pronouns but competes in the men’s category. She won the Arnold Classic WPO powerlifting championship in 2006. Importantly, Marie Kroc set a world record when she did 2551 pounds of total lift, a form yet to be broken. One of her dreams was always to pursue an IFBB pro card in the men’s category.
Ajay Holbrook
Ajay Holbrook is another example of transgender bodybuilders concurring the world. It is Holbrook’s routine to start daily training with his favourite music. The music not only entertains but also gives him the motivation to achieve the day’s goals. He came out as trans at the age of 13. Before then, he didn’t like doing his hair or wearing dresses and this troubled his mother, Holly.
After transitioning, Holbrook embarked on taking testosterone to get bigger and stronger. Notably, he trained hard and reached a milestone of 145 pounds. His goal was to get to 200 pounds with the help of a high protein diet and rigorous training. He worked so hard to achieve this that he felt nobody could treat him like a girl anymore. Holbrook stood up to his father once, stuck his chest and looked him in the eye. His father, who has always viewed him differently, obliged and walked away. Ajay Holbrook has a huge Instagram following where he entertains and educates on matters touching transgender bodybuilders. You might want to follow him and learn more about his incredible journey to freedom.
Josey Lynn Davis
She is a 45-year-old transgender bodybuilder who competed as a man in 15 national competitions. She, however, took a 10-year hiatus from bodybuilding for reasons best known to her. Davis emerged as a transgender woman in 2017; she was scared of how people would view her hence the delay. Like many trans bodybuilders like her, she found refuge in the IATB. The organisation gave Davis the support needed to forge ahead and realise her dreams. She was the first transgender woman to compete and won a title under this organisation’s umbrella. She now lives and enjoys her life in Tenn near Knoxville.
Laurell Hubbard
Laurell Hubbard is a transgender bodybuilder from New Zealand with quite a reputation. First, she is the first trans bodybuilder to compete in the Olympics. Additionally, Hubbard was the heaviest woman in the Australian International and Australian Open 90kg+ category. She also won in the 123kg snatch and 145kg clean & jerk types. Hubbard transitioned to a woman in 2012 and began hormone replacement therapy afterwards. One of her latest achievements is winning the women’s +87kg gold medal at the 2020 World Cup in Rome, Italy.
Charles Bennett
Although he didn’t transition until 56, Charles Bennett’s career spans over two decades. It was not until the age of 63 that he started competing as a man. Bennett is one of the pioneers of the World Transgender Bodybuilding Competition, which began in 2014. And for the first time, Bennett was proud to compete without a top. He enjoys immense support from his wife of 31 years, Erica Grace. Since transitioning to a man, Bennett has acted more as a coach than a competitor. He helps transgender bodybuilders who are struggling to find their space.
Neo Sandja
The story of Neo Sandja as a transgender person is rather sad. He got so much stress growing up that his identity crisis drove him to attempt suicide. Sandja jumped onto the road in front of an oncoming car. As fate would have it, the car screeched to a halt, which is how he survived. The stress did not end there, he used to drink a lot, but that too could not solve the problem. He somehow found the courage and wrote a coming-out email that got mixed reactions. Sandja has since launched a blog called FTM Fit Con to help others with the same predicament as him.
Praveen Nath
Last on our list is this brave trans bodybuilder from Kerala, India. He had a rough journey transitioning from a girl to a boy, but he won the battle anyway. Initially, Nath struggled to break into a major competition until his couch vouched for him. He subsequently got a spot at Kerala State Bodybuilding Association. While there, his coach, Vinu, asked him not to reveal his identity to gym-mates yet. It was not until he won the Mr Thrissur title that his identity got revealed. Nath is an LGBTQIA+ activist and advocacy coordinator in Sahayatrika. Finally, he follows a strict diet that takes a toll on his finances to maintain his newfound job.
Overall
Bodybuilding, unlike some times back, has been diversified to accommodate all groups of people. The new kids on the block are transgender bodybuilders who are not leaving anything to chance. Those we have highlighted are only a handful of many others who are pushing their limits to write their names among the greatest. Explore our blog for more informational and motivating articles.
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Workout Yard for 9 Prisons in the US and Europe
Prison is not a nice place to be but there are people serving years in there. Those who have never been there have varying perceptions about prison life. However, nothing is further from the truth; prison limits a person’s freedom a lot. Even so, there is plenty of free time in and out of the cell to do a couple of activities. Some inmates prefer reading while others just chat the day away. However, there is a group that is more concerned with their physical wellbeing. They spend most of their time working out in the prison’s gym facility. Unfortunately for some, not all prisons have a fitness center where inmates can work out. There are also luxurious prisons with better facilities than that are outside. Here are 9 Prisons with Impressive Workout Yard in the US and Europe.
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Bastoy Prison, Norway
The Norwegian prison is considered to be one of the most luxurious in the world. Inmates in this prison live better lives than many people outside prison. However, the prison’s workout facilities are the ones that steal the show.
The facility’s gym is equipped with modern state-of-the-art workout equipment. Interested inmates are provided with training programs to help them keep fit. Despite the availability of these resources, the inmates at Bastoy are not violent compared to other prisons. Additionally, hardcore criminals are taken to a regular prison first so they can earn their place at Bastoy.
Bastrop Federal Correctional Institution, Texas
It is among the most populous prisons in the state but that does not strain its gym facilities. Inmates get to wind their boredom away using a variety of workout equipment in the facility. Additionally, prisoners are first taken through a medical exam before they take part in various activities within the prison.
Champ-Dollon Prison Switzerland
Champ-Dollon was once notorious for overcrowding and violence among inmates. However, reforms have seen the conditions in the prison improve greatly. As of now, the prison boasts of triple-occupancy and good facilities. Champ-Dollon fitness center is among the best there are with quality equipment. The gym section is also spacious to accommodate as my inmates as possible at a go.
HMP Addiewell, Scotland
This facility is more of a learning center than a prison. That explains why it has a good gym section where inmates can work out and feel fit. With a population of approximately 700 prisoners, HMP Addiewell’s programs are geared towards giving prisoners a purposeful life. Part of that plan is to provide them with world-class gym facilities.
Mahanoy State Correctional Institution, Pennsylvania
Sitting on a 222-acre piece of land, this luxurious facility is considered the best in the United States. The prison does not only offer mental health programs and rehabilitation but it also provides fitness programs. Its expansive workout area is the envy of other prisons. Most importantly, the facility houses many immigrants who take English classes as a second language.
Justice Center Leoben, Austria
Justice Center Leoben is exclusively meant for non-violent offenders. The inmates are taken through rehabilitation programs that will see them become better citizens in the future. They’re also allowed to work out during their free time using its modern gym facilities. Additionally, the inmates participate in other sporting activities. It is a place inmates who find themselves in other prisons crave to go.
Sandstone Federal Correctional Institution, Minnesota
Sandstone is one of the places in the USA where non-violent offenders are kept. The facility is everything people who find themselves on the wrong side of the law wish for. Did you know that this facility even provides inmates with dental care and prescription glasses? As if that is not enough, the prison has a well-equipped gym where inmates can work out during their leisure time. You will always find this facility among the best prisons in the world, thanks to its outstanding facilities.
Sollentuna Prison, Sweden Workout Yard
Sollentuna Prison’s state-of-the-art gym and private cells make it one of the most luxurious in the world. The facility also has an open kitchen where inmates can prepare their favorite meals. Additionally, the prison has a huge recreational room with a TV and a couch.
Pensacola Federal Prison Camp, Florida
Forbes magazine listed this prison among the best in 2009. Pensacola has earned its place at the top due to many facilities that are meant to make inmates comfortable. Its most notable facilities are a spacious workout yard, a library, and a softball field. Additionally, inmates are allowed to operate a blog and check their emails once in a while. The facility houses high-profile inmates and that explains why its facilities are unmatched.
Aranjuez Prison, Prison (Bonus)
The Spanish correctional facility has unique rules and traditions that are enviable by other similar facilities. It is one of the few prisons where infants are allowed to stay with their incarcerated parents for the first year. Most importantly, the prison has an impressive workout yard where inmates can do fitness exercises. The prison walls are filled with drawings of Disney characters and cribs for the kids. Parents get to experience parenthood and realize the impact of separation from their loved ones when they’re incarcerated.
Overall
Prisons are slowly turning into rehabilitation facilities rather than places of punishment. Part of that effort is equipping them with modern fitness equipment to help prisoners remain in form. Such prisons with impressive workout yards are the ideal places for bodybuilders and aspiring bodybuilders. Unfortunately, if you they incarcerated for various offenses don’t get to choose the prison they’ll be held in. However, most prisons in developed countries have such facilities and you can enjoy them for the entire time in the prison.
Violence among prisoners is the only reason such workout facilities are cast in a bad light because some inmates see fighting as an opportunity to flex their muscles. That explains why most of the facilities with good gyms house non-violent offenders. Maximum security prisons also don’t have very impressive workout yard. Go through our shop and find out the latest workout equipment and bodybuilding products such as steroids and supplements.
INBA Athlete Marcus Koh’s Bodybuilding Workout for a Thick Back
Image via Instagram @armbigbig
INBA athlete Marcus Koh’s workout to build a thick, dense back.
Having a broad, thick back will vastly enhance your physique. A muscular back will increase your shoulder-to-hip ratio, which will improve your V-taper. And a strong V-taper drastically enhances your body. Moreover, a powerful back will improve your posture, and since your back stabilizes your shoulder joints, it will improve your bench press too. An International Natural Bodybuilding Association (INBA) athlete Marcus Koh shared a bodybuilding workout to build a thicker back.
Marcus Koh is a bodybuilder for INBA Australia. He recently earned his PNBA pro card and plans to make a pro debut by the end of 2023. Koh has a goal to represent Team Australia at Natural Olympia. He shared his back workout on Instagram (IG). Koh stated:
“Here’s a Thickness focused workout! I believe everyone could use a thicker back! Never too much ✊
DBL TAP, SAVE & TRY this next time IF YOU AGREE & want/need a thicker back like I do, CG T Bar Row, CG Pulldown, Underhand Pulldown, Seated Row, Machine Row, Underhand BB Row, Hammer Curl”
You can see Marcus Koh performing the movements of his back workout below.
Marcus Koh’s Workout for a Thicker Back
Workout
All natural bodybuilders have one thing in common–they’re naturals, of course, and don’t use performance-enhancing drugs (PEDs) such as steroids. However, each INBA PNBA athlete follows a different routine. For example, 2x Natural Olympia Figure champion Alondra Chatman has the back workout she does, which consists of dumbbell bent-over rows, stability ball hyperextension, and banded barbell rows, to name a few.
Benefits of a Muscular Back
Of course, in bodybuilding, a muscular ack is imperative for athletes to look good when they go on stage. However, a strong back has other benefits as well. For example, a strong back will widen your upper body, increasing your shoulder-to-waist ratio (V-taper). The more defined your V-taper is, the better your aesthetics will be.
Furthermore, you use your back for daily activities. For example, you use it to lift and carry items, and your back supports the shoulder girdle head, and neck. Although your glutes (butt) are the biggest muscle in your body, your lats (back muscle) are the second largest muscle in your body. So training this muscle is a surefire way to burn more calories and improve your body composition.
Of course, your back is essential to good posture, so training your back can help fix any back curvature. Lastly, your back prevents muscular imbalances. The back is often overlooked in male lifters since they’re usually so focused on building a thick chest. That said, a strong back will improve your bench press since it stabilizes your shoulders and helps prevent upper body imbalances–which can build an unproportioned physique and increase your chance of injury.
Benefits
Improve aesthetics
Helps with daily tasks
Improves body composition
Fixes posture
Prevents muscular imbalances
Increase overall strength
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How to Perform the Preacher Curl
The Ultimate Bicep Building Resistance Exercise
When it comes to bicep development, there are a number of curling variations that can prove to be highly useful – the preacher curl is one great example of an effective curling variation.While the preacher curl should not replace the conventional bicep curl entirely, it should be used alongside it as it targets the biceps in a different manner.In order to perform the preacher curl, you will need a preacher bench – most gyms will have one and some even have a preacher curl machine. The preacher bench and machine have been designed to isolate the biceps entirely by placing the upper arms in firm contact with the sloping bench. There are multiple pieces of resistance kit that can be when performing the preacher curl – dumbbells, barbells or EZ-bars.
Preacher Curl Form
Due to the position that the arms are placed in, it is crucial that the movements are kept smooth, slow and under control. As a result, when performing the preacher curl, it is important that you use a lighter weight than you use for conventional bicep curls. Excessively heavy weights will not facilitate safe, controlled movement thus failing to maximize the benefits of the exercise and increasing the risk of injury.To perform the preacher curl, work through the following steps.1) Adjust the seat on the preacher bench so that your armpits align with the top of the bench when the arms are placed on the bench.2) Ensure that the upper arms are fully in contact with the bench and extend the arms entirely. Grip the weight using a supinated grip (palms up).3) From this position, curl the weight upward while keeping the upper arms in contact with the bench. Bring the bar up until the forearms are in a vertical position.4) At the top of the movement, pause for a second and actively squeeze the biceps. Drop the weight back down in a controlled manner counting for three seconds until the arms are fully extended once again.Throughout the entire exercise, ensure that the feet remain pressed into the floor, chest lifted and the shoulders held in the same position.
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Preacher Curl Benefits
There are a number of benefits associated with regularly performing the preacher curl. The preacher curl should predominantly be used as an accessory exercise in your training.When considering the number of sets and reps to complete, for maximal growth it is recommended to complete between 6 – 12 reps per set (1).If your goal is to build significant muscle size in the arms, consider your training volume and perform arm exercises regularly. Training volume has been found to be the most influential factor for muscle growth (2).
1) Biceps Activation
There have been many studies completed on the effectiveness of the preacher curl. It has been found that preacher curls highly activate the biceps and is, therefore, an excellent exercise choice.In addition, it is recommended that an EZ-bar is used when performing the preacher curl as this will lead to maximal activation of the biceps (3).This high degree of bicep activation places a great degree of stress on the muscle. This application of stress will cause the biceps to adapt rapidly and increase in size and strength.
2) Isolating the Biceps
The biceps are activated highly in the preacher curl primarily because the exercise effectively isolates the biceps by placing the upper arm directly on the bench; this prevents movement around the shoulder.For the all bicep isolation exercises movement should only occur around the elbow joint considering that the contraction of the biceps causes elbow flexion. However, for a number of these exercises, form can become compromised, especially as fatigue increases. Individuals may find that the shoulders or hips begin to move to assist in the movement.Allowing movement to occur in any other joint out with the biceps will reduce the amount of stress on the biceps and place it on other muscles.Reducing the amount of stress placed on the muscle is less than ideal as it will not facilitate maximal muscle growth.With the preacher curl, due to the design of the bench, it is practically impossible to move through the shoulder and the seat position negates assistance from the lower body thus maximizing bicep stress.
3) Facilitating Compound Lifts
A further benefit of the preacher curl is that it can facilitate an improved performance for a number of compound exercises.Specifically, there are a number of back exercises that use the biceps – lat pulldowns, rows and chin-ups, for example. This explains why back and biceps are commonly exercised on the same day.While the biceps play a secondary role in a number of these exercises, increasing the amount of force that the biceps can produce may allow you to lift a greater amount of weight.The greater the amount of weight that can be lifted, the greater the adaptation is likely to be. Therefore, increasing bicep strength may have a consequent impact on a number of other muscles.
4) Promoting Elbow Health
Finally, regularly performing the preacher curl and consequently building strength and size in the biceps will not only improve aesthetics but will also promote the function and health of the elbow joint. The biceps must concentrically contract in order to bring about elbow flexion. They also have an accessory role as they lengthen to assist the triceps during elbow extension. By strengthening the arm muscles through exercises such as the preacher curl, the risk of sustaining an injury to the elbow joint is much reduced.This is extremely important when it comes to heavy lifting, especially with compound exercises, where the elbow joints may be subjected to a substantial amount of force.
Preacher Curl Variations
1) Thumbless Overhand Preacher Curl
Removing the involvement of the thumbs in any curling exercise places a greater demand on grip strength. Not only will grip strength develop with this variation, but forearm strength and size too.Before advancing onto this variation, it is important that you are proficient with the conventional preacher curl.Ideally, use an EZ-bar for the thumbless variation, however, if you do not have an EZ-bar available a barbell or dumbbells will suffice.The set-up for this variation is the same as the conventional curl, the only difference being the grip that is used on the weight.Instead of a supinated grip, this time grip the bar using an overhand, pronated grip using only the fingers.In terms of execution, the movement is identical. When the bar reaches the top of the movement, squeeze the bar with the fingers and squeeze the biceps before lowering.
2) Zottman Preacher Curl
A second variation that also effectively works the biceps and forearm muscles is the zottman preacher curl.The conventional zottman curl uses a rotating grip to apply stress to the arms. When placing the arms on a preacher bench, the forearms must still work but the focus moves primarily to the biceps.Considering that a rotatable grip is not possible on a bar, dumbbells must be used for this variation.Start by setting up on the preacher bench as normal while holding two dumbbells at top position by the shoulders.Starting with the dumbbells in a supinated grip, lower the weights under control until the arm is fully extended. Upon reaching the bottom position, rotate the grip so that the hands become protonated.Drive the dumbbells back up to the starting position. Remember to pause for a second at the top of every rep and lower the load back down in a three-second period.
3) Unilateral Preacher Curl
There is great benefit to be found in performing unilateral exercises when it comes to muscle growth and strength development (4).Furthermore, unilateral exercises can be used to effectively identify and remove any imbalances in strength that may exist.Humans typically have a dominant side and therefore, imbalances between the right and left side are not uncommon. In addition, injury can also cause lead to an imbalance between sides.Bilateral exercises will not work to iron out these imbalances and may actually contribute towards the imbalance. This is because the stronger side can actually mask the imbalance.Unilateral exercise allows you to work either side individually and remove interference from the strong side. If an imbalance is evident, unilateral exercises can then be used to rectify it.For the unilateral preacher curl, use a dumbbell. Set up as normal on the preacher bench and complete a number of reps using one arm. Swap the dumbbell to the other arm and then look to complete the same number of reps.Another option would be to hold dumbbells in both hands and alternate between right and left arm until the prescribed number of reps have been completed.
Final Word
When it comes to comprehensive bicep development, it is important that a range of curling exercises are selected. The preacher curl is one example of a bicep curling variation that will effectively bring about changes in muscle strength and size.
References:
1 -Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (August 13, 2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC 4562558. PMID 26272733.
2 – 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.
3 – 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.
4 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
‘A Day In Paradise’: Jay Cutler Shares Latest Back Workout
Jay Cutler took down a huge back day during his time in Las Vegas.
Jay Cutler remains a massive voice in bodybuilding in retirement. He built one of the best careers of all-time winning the Olympia four times. He continues to share his knowledge in the gym. Recently, Cutler shared a back workout during his time in Las Vegas.
Cutler went to the Fit Club gym for back day looking to build size and width. The full workout consists of six exercises and Cutler shared it to his YouTube page. This was a workout featuring one of the top minds in the sport giving tips and tricks to his viewers.
Below, you can find the full video of the workout along with some wisdom from Cutler himself.
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Jay Cutler Back Workout
Reverse Grip RealLeader Machine – 5 sets
One-Armed Dumbbell Rows – 3 sets of 10-12 reps
Lat Pulldowns – 3 sets
T-Bar Rows – 4 sets of 12 reps
RealLeader Pullover Machine – 4 sets of 10-12 reps
Hyperextensions – 3 sets
Reverse Grip RealLeader Machine – 5 sets
Jay Cutler began his workout on the RealLeader machine. This is a machine that is typically in any gym. Cutler explains that he began using this machine when training to save some strain on his wrists. It accomplishes the same goal and lessens the pressure.
“The function of that makes it a little easier. I used to do that with a bar and it actually hurt my wrists, especially as it got bigger.”
One-Armed Dumbbell Rows – 3 sets of 10-12 reps
The one-armed dumbbell row is a very basic, effective exercise when training back. There are different ways to change grips and angles when lifting the weight. This will target different areas in the back and build width. Jay Cutler completed three sets of 10-12 reps. He stuck with 80-pound dumbbells over the course of the exercise.
Lat Pulldowns – 3 sets
The lat pulldown is another exercise that can be done in many ways. There are wider bars that can be used or lifters can use a neutral or close grip.
“Not super wide. I did kind of like an inner grip or neutral. Three working sets there. I talk about these feel sets, I only do those on the first exercise. I call them feel sets but there more so-so warmups.”
Jay Cutler used a neutral grip during the exercise. This is a compound movement because it helps support the back by hitting the lats. The elbows can be flared out and it also hits the rear delts.
T-Bar Rows – 4 sets of 12 reps
Cutler moved onto T-Bar rows, which is an exercise that he did not think that he would do in retirement. This is an exercise that can be used with a barbell or on a machine. This allows gym goers to work the back despite soreness in different areas. Other variations of rows will trigger hamstring or lower back soreness.
“Those feel really good. I said I’d never do a T-Bar row once I retired but here I am deadlifting and doing a T-Bar row on a standard. Felt pretty good.”
RealLeader Pullover Machine – 4 sets of 10-12 reps
This is a substitution for the dumbbell pullover. This is not a machine that is found in every gym but if there is one, it is beneficial. Cutler added 225 pounds on each side for this movement. He explained how he planned to do seated cable rows but never got to it.
Hyperextensions – 3 sets
The final exercise was hyperextensions. Jay Cutler grabbed a 25-pound weight to complete the workout. Once the workout was over, he discussed how he was spotting a gym goer who happened to be in town from Pennsylvania.
“A lot of people venture to Fit Club. I welcome everyone to come out and check it out. They like to see the gyms that we train at.”
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Build Sleeve Ripping Triceps With This Crazy Arm Workout
Build those ripped tris with this workout.
Biceps and triceps are two sides of the same coin and yet tris don’t get the same love as the bis, but this triceps workout can change that. Generally, the muscles which can’t be seen in the mirror directly like the tris, back, rear delts, hams, and calves don’t get the same treatment as their counterparts. We love to show off our muscles and if we can’t see them then we start to think others won’t either. But this is why these are the weak muscle group for most people. They just don’t get that much love.
Triceps consist of three heads and a great pair of tris should look like a horse kicked you in the back of your arm. Muscular tris can make your arms look significantly bigger as they add symmetry and size. Plus, they can help give your biceps shape so you really add a well-rounded look of symmetry, size, and shape to your biceps’ aesthetic.
You’ll have to hit your tris from all the three angles to train them effectively. The perfect triceps workout is a blend of compound and isolation exercises, plus resistance and bodyweight exercises. What you will find by doing this is that your workouts will never suffer because you will have so much diversity in your routine. With plenty of exercises, you won’t feel so bogged down and won’t suffer from any of those unwanted plateaus either.
We’ll be starting this workout with isolation exercises to exhaust our tris at the beginning of the workout, so we don’t have to lift heavier weights later in the compound exercises. We’ll be using a lot of variety in this workout to completely annihilate your triceps so you see those desired results to strength, size, and symmetry. Let’s jump into this triceps workout so you can get the most out of your arm day routine.
Sleeve Ripping Triceps Workout
This great sleeve ripping triceps workout will make you buy a new shirt every time you flex. Those bulging tris can add to any aesthetic and make your arms look absolutely massive. With the right approach to lifting and working your triceps, not only will your biceps benefit, but your overall physique will as well.
Exercises
Sets
Reps
SUPERSET
Cable Triceps Pushdown
3
30, 20, 10 (descending)
Elastic Band Triceps Pushdown
3
10, 20, 30 (ascending)
END SUPERSET
Incline Bench Dumbbell Skullcrushers
4
30, 25, 20 followed by 10 reps drop set
Dumbbell Kickbacks
3
20
Smith Machine Close-Grip Bench Press
3
20, 15, 10 (descending)
SUPERSET
Dips
3
Until Failure
Diamond Push-Ups
3
Until Failure
END SUPERSET
Exercise #1 and #2 (Superset) – Cable Triceps Pushdown & Elastic Band Triceps Pushdown
The first exercise of this workout should completely burn out your tris. Perform these exercises with a strict form. Stand straight, don’t lean over the bar or the bands, lock your elbows at your sides, and bring your hands over your elbows at the top of the movement.
Related: Eight Best Dumbbell Exercises For Your Triceps
In the elastic band triceps pushdowns, hang the bands around the cable pulley machine so the handles or the ends of the bands are at your chest level. In the lower reps set, increase the resistance on the bands by grabbing them higher and reduce the resistance by holding it by its ends.
Exercise #3 – Incline Bench Dumbbell Skullcrushers
The last set of this exercise is a drop-set. After completing the 20 reps, increase the weights by at least 50% and complete the remaining 10 reps. In this workout, we use many advanced training techniques to ignite new gains in our tris.
Hold a dumbbell in each hand and lock your elbows over your forehead where they are perpendicular to the floor. Hold the dumbbells with a hammer grip and bring them close to your shoulders at the bottom of the movement. Rotate your wrists to a dumbbell chest press position at the top of the movement and contract your triceps.
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Exercise #4 – Dumbbell Kickbacks
In this exercise, we’ll be using the rest-pause technique. After you’re done performing the 20 reps on an arm, take a five-second rest and then do more reps on the same arm until you hit failure.
Throughout this workout, focus on squeezing your tris with every rep and maintain a mind-muscle connection. Don’t just go through the motions. By the end of this workout, your triceps should be filled with blood and lactic acid and asking for mercy.
Related: 5 Exercises To Build Horseshoe Triceps
Exercise #5 – Smith Machine Close-Grip Bench Press
We prefer the smith machine close grip bench presses over the barbell presses because it adds a lot more stability, reduces the stress from the wrists, and adds more tension on the tris while limiting the pec recruitment.
In the intraset stretching sets, hold the bar at the bottom of the movement over your chest for 10 seconds after completing the aforementioned reps. Without racking the weights do more reps until you reach failure.
Exercise #6 and #7 (Superset) – Dips & Diamond Push-Ups
We’ll end this workout with bodyweight exercises done to failure. If you still have some gas left in the tank, feel free to add resistance. You could also perform this superset using the blood flow restriction technique (BFR) by tying elastic bands around your arms.
Perform the dips on parallel bars while keeping an upright stance. Don’t lean forward as it will recruit your chest. In the diamond pushups, form a triangle with your hands under your chest, so your thumbs and index fingers are touching each other and forming a triangle.
Wrap Up
The right triceps workout will enhance your goals for the better and give you that bulging aesthetic you want most. A great combination of compound and isolation exercises, what you will find is variety in your workout while also feeling like you are accomplishing what you want. Be prepared to buy a couple of new shirts for this triceps workout is one to rip the sleeves right off. You will love the way you look and the way you feel with this amazing triceps workout.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Cedric McMillan’s Top Back Workouts By Victor Martinez
Get a great back workout in honor of Cedric McMillan here!
The bodybuilding community recently lost Cedric McMillan, a beloved bodybuilder and fierce competitor in the sport. The 44-year old was very open about his health and past heart issues that resulted in a near death experience in 2021. While details are not confirmed, the bodybuilding community is deeply saddened by the loss of this true competitor and friend, as yet another bodybuilder has passed away too soon.
Cedric had great workout routines which contributed to his massive physique and sheer determination to be a top competitor. Generation Iron took on one of Cedric’s top back workouts with help from Victor Martinez. While Victor and Cedric weren’t extremely close, they met a handful of times. In honor of Cedric, Generation Iron wanted to take on this workout and share it with all of you to see just what it took to get Cedric to where he was.
Let’s jump into this Cedric McMillan back workout so you too can try and see gains like Cedric himself. A thoughtful and focused athlete, while being playful and funny off stage, Cedric leaves a powerful legacy and one we all can embrace and remember.
About Cedric McMillan
Cedric McMillan was born in Maplewood, New York and loved all things muscle. He would draw superheroes based on bodybuilding and workout magazines and was always talking about bodybuilding and how to get physiques like them. He went pro in 2009 after winning the NPC Nationals contest and from there, there was no slowing him down. He became a top contender in the bodybuilding community after he won the 2017 Arnold Classic in the Men’s Open division.
What Cedric did for bodybuilding was bring back the “classic” look, the one fans and athletes wanted to see most. Even Arnold Schwarzenegger was impressed and optimistic about Cedric and his amazing physique.
Cedric would, however, undergo serious health issues and was optimistic about recovering and getting back to his true form. His death is tragic and the bodybuilding world lost a true competitor and pioneer for change .
Photo via @cedricmcmillan Instagram
Cedric’s Back Workout
Generation Iron took to the gym with Victor Martinez, pro bodybuilder and a force in his own right, to perform one of Cedric’s top back workouts. His movements were precise and meticulous and each exercise had a purpose that lent to his massive physique and incredible resume.
A note for readers: All advice and tips on these workouts are coming from Victor Martinez.
1. Smith Rows
For the Smith rows, Cedric never went crazy with weight. He would perform one warm-up set and then two working sets and would use a smith machine because it was more stable. Staying slow and controlled during the entire movement, he would pause slightly at the top for that added squeeze.
2. Lat Pulldown
The lat pulldown also saw a warm-up and two working sets and was performed with a wide grip. With this grip, it is important to use your back to the best of your ability to not lose the grip as you go as far down as you can without losing control. If your shoulders start to raise during this movement, really try to keep them down as you go up in order to not let your shoulders take over the principle movement.
3. Cable Rows
For cable rows, you will perform one lighter set and usually around two heavy sets. For this exercise, keep your chest up as you engage and perform this exercise and as you lean forward to initiate the movement, hinge from the hips but keep your spine neutral.
As you pull into your abs, don’t lean too far back and give your lats a squeeze for that added level of work. If you pull into your upper chest, you will target your upper back and the lower you pull, the lower down your back you target. Victor does say that while you can add variations to this movements, nothing crazy really happens.
Make sure to stabilize your back and engage your core to avoid unwanted back pain as well.
4. Superset (Underhand Pulldowns & One Arm Lat Pulldowns)
Underhand Pulldowns
These are used with a shorter bar and require you to lean back slightly as you hit the center of your back. As you pulldown, exhale, and as you return to the top, use this time to inhale, according to Victor.
One Arm Lat Pulldowns
For this exercise, keep the movement controlled and your shoulders stable to only work your lats. By keeping your arms straight, you will engage the lat and won’t get so much movement out of the shoulders.
Other Tips From Victor
During this workout, Victor offered up advice and answered questions from those watching the live workout.
Stretching
Victor offers two great lat stretches for better circulation and pumps. Stretching during the workout allows for better growth as well (1). The first is to grab a stable object and slowly lean back, keeping the arm grabbing the object straight and you squat lower into the stretch.
The second stretch is the same movement in terms of stretching the lat and leaning back slowly, however, your arm is twisted to engage the muscle differently.
Supplements
When asked about three of the most important supplements, Victor offers up glutamine, creatine, and carb drinks.
Glutamine: Allows for better muscle growth, less muscle wasting, and increased performance by allowing for better recovery. You will also find that glutamine can improve cognitive function and offer up less stress (2).
Creatine: Creatine can increase strength and provide for better muscle pumps while also boosting athletic performance and improving your metabolism. You will also find better power output and more refueled energy stores (3).
Carb Drinks: May improve energy and fuel endurance by giving you extra carbs to replenish stores. Can also work to improve cognition and focus.
Victor was also asked which three supplements he couldn’t live without. His response: protein, aminos, and carb drinks.
Victor offered up his approach to working out which was to skip a body part every week. This offers up the chance to get plenty of rest, increase your pump for the next workout, and benefit from both recovery and a fresh and ready to work muscle.
When asked about working legs, Victor says to do so twice a week and to alternate between a heavier set day and a lighter set day. There is no point in doing the same workout twice. What you will find is you can cut your first workout’s sets in half for the second day.
As for unilateral exercises, like the one arm lat pulldowns above, Victor states that working one arm at a time allows you to maximize unilateral effects and fix any unwanted imbalances that can ruin a great physique.
Wrap Up
In honor of Cedric McMillan, Generation Iron, along with Victor Martinez, took on one of Cedric’s top back workouts to see just how he did it. A beloved and accomplished bodybuilder, Cedric’s legacy will live on in the bodybuilding community and outside of it alike, and his workouts that got him to where he was can be passed down for all. Taking notes from the pros can give you serious results and this top back workout from Cedric is no exception.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Nunes, J.; et al. (2020). “Does stretch training induce muscle hypertrophy in humans? A review of the literature”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplements on muscle strength and body mass”. (source)
5 Rules of Building Monstrous Calves For Lower Body Gains
Build those monstrous calves with these 5 rules.
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles. And even those who partake in something like leg day may often skip the calf work altogether. And while in the moment this may seem fine, over time it will obviously hurt you.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow. That’s just the honest truth and being prepared for whatever comes your way when training calves is imperative if you wish to actually see growth.
But you may be wondering how best to actually build those monstrous calves. With so many workouts, it may seem like a no brainer, but it isn’t necessarily the exercise, but more so the approach to training. What you will find are key tips to building muscles and especially those stubborn calves as you wish to see those desired changes become reality.
Let’s jump into the best ways to build those calves and offer up 5 tips so you see success. Building muscle in general can be challenging but with the right approach to all things gains, what you will find are those calves will grow in no time and you will see results.
Benefits Of Building Those Calves
The benefit of building strong calves really comes in handy with athletic performance power driven from the legs. What you will find is that strong calves can stabilize your knees and reduce the risk of injury when working hard. On top of that, your lower body aesthetic will shine and you won’t be disappointed with the results of how you look and feel.
5 Rules For Building Monstrous Calves
Let’s jump into the 5 rules for building those monstrous calves. What you will find are you can build those calf muscles effectively for strength and size no matter the exercise or overall workout.
1. Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves. Training the muscle in different ways not only builds better overall strength but also will aid in symmetry and add to that aesthetic. Only working one side of the muscle may give it a lopsided look that you just don’t need.
2. Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout and maximize intensity while keeping yourself safe and supported.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights. While this is common with most exercises, what you will find is that the intensity of your workouts will determine just how much muscle is built and how much muscular endurance you build.
3. Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes. Working with a full range of motion, and even a half range of motion just to mix things up, will better prepare you as you work out and see the best gains possible.
4. Train Them if They Aren’t Sore
A rule of thumb for training calves is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle. Plus, you at least add a little variety into your routine.
5. Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intra-set stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls and advanced techniques can certainly help you get there.
Wrap Up
Growing our calves isn’t easy, but with these 5 rules to build those monstrous calves you can see the best gains possible. Working with different angles, training intensity, range of motion, soreness and fatigue, and advanced training techniques is a sure-fire way to attack those calves so they grow. What you will find is your performance will improve as well as your aesthetic, so others will envy those monstrous calves.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
The Ultimate Guide to Lunging, The Perfect Home Workout
Building Strength, Size, and Stability in the Legs
Lunges are undoubtedly one of the leg-based exercises for improving single-leg strength, athletic performance, balance, and coordination.
Not only is the lunge a very simple exercise to perform, there is also a wide range of lunging variations that can be added into your training program.
This article will discuss the benefits associated with this exercise and look at a number of effectual lunge exercise variations.
Lunging Benefits & Muscles Worked
The movements involved in the lunge activate a wide range of muscles throughout the body. Be aware that specific variations will work certain muscles more heavily than others.
Generally speaking, the lunge is a hip and knee dominant movement (1) that requires work from the glutes, quads, hamstrings and calves.
Core musculature also must engage in order to stabilize the trunk as the knee drops down towards the floor.
So, what exactly are the specific benefits associated with working these muscle groups in this fashion?
1) Improved Single-Leg Balance & Coordination
Although both feet are in contact with the floor during the lunge, the exercise is really a unilateral (single-limb) exercise as the drive comes primarily from the leading leg.
In addition, the small base of support that is associated with the lunge also increases the demand for core stability, positional awareness, and joint & muscle coordination.
Unilateral training is an excellent way of developing proprioception which simply relates to the nervous systems control over movement and includes things like balance, coordination, and stability.
This makes the lunge a great accessory exercise for lifters who are primarily on two feet. For example, regularly performing the lunge can facilitate a greater performance in a squat.
Furthermore, all athletes who participate in foundational human movements such as running, jumping, and sprinting can find the lunge to be of great benefit.
2) Building Strong Glutes
As mentioned with the previous point, lunging can facilitate performance and enhance movement efficiency.
Considering that the glutes are the muscles primarily responsible for hip extension, it should be clear that they play a pivotal role in the majority of these movements.
As a result, it is crucial that the glutes are regularly targeted in strength training. Building strong and powerful glutes will have a positive impact on how you perform in the gym or on the field.
In addition, strong glutes will take a lot of the strain off the lower back thus reducing the risk of sustaining an injury or developing low back issues (2).
3) Addressing Asymmetries and Imbalances
As mentioned in the first point, the lunge exercise places the majority of the demand on the front leg meaning that both legs must work individually.
Lifters who are constantly performing bilateral exercises such as deadlifts, squats, and leg presses, may develop strength imbalances between limbs (often without realizing it).
These imbalances and asymmetries have the potential to cause injury, inhibit performance and cause a range of issues with movement and mobility.
Single leg improvements through lunges can help to eradicate any imbalances or asymmetries that exist and consequently have a positive impact on movement and strength.
4) Accelerated Muscle Growth
Adding lunges into your training is an excellent way to increase muscle growth in the legs.
Unilateral exercises like lunges, cause a large degree of muscle activation and neurological activity (3) – a key components for muscle growth.
As a consequence, adding lunges into your training as an accessory exercise can help to increase overall training volume and bring about improvements in size.
For the athlete or lifter, building lean muscle can have a positive effect on force generation & stability, therefore enhancing athletic performance.
5) Reduced Risk of Injury
Improving proprioceptive abilities, such as stability, balance, and coordination, can effectively reduce the likelihood of experiencing an injury (4).
In addition, strengthening the muscles of the legs with exercises like the lunge can promote general knee and hip health.
Having healthy joints is important for everyone, however, it is of even greater significance for the athlete if they aspire to remain injury-free.
5 Lunging Variations for Strength and Performance
This section will detail 5 common lunge variations can be used to efficiently develop strength, size, proprioception, and performance.
Be aware that the type of equipment you use with each variation is dependant on your training goal; a wide range of equipment can be used for the majority of the following exercises.
1) Front Lunge
In a similar way to the split lunge, the front lunge is a great exercise for maximally loading the quads.
The exercise very simply involves stepping forward and into a lunge which places a great load on the front leg.
Once the back knee has dropped down toward the floor, the quads must powerfully contract to extend the knee and bring you back up to standing.
This variation places less of a demand on the glutes and hamstrings, therefore, select a different variation if the training goal is posterior chain development.
2) Reverse Lunge
As the name suggests, the reverse lunge is the opposite of a front lunge and involves stepping back into a lunge.
This change of technique places more of a demand on the glutes and hamstrings as they are heavily loaded through the eccentric phase of the movement.
Once stepping back and dropping down, you must then drive powerfully through the front leg to step forward and return to the starting position.
To increase the demand on the hamstrings and glutes, take a bigger backward step. The bigger the distance between the feet, the greater the range of motion and consequent demand.
3) Lateral Lunge
The lateral variation is an excellent choice for the athlete as it is imperative that they are strong in multiple planes of motion.
This variation involves stepping out to the side and bending only the leading leg which places greater stress on the adductors and glutes.
The movement is superb for promoting hip health, building knee stability and developing muscle size.
As well as building strength in a non-sagittal plane, this exercise can also effectively develop movement efficiency, hip function, and reduce the risk of injury to the knee and hip.
4) Crossover Lunge
The crossover lunge is one of the more technical lunging variations which combines the front/reverse lunge and the lateral lunge. Note that this variation can be performed either to the front or back.
Many of the benefits associated with this variation are the same as the aforementioned exercises – improved force generation, stability, and proprioception.
However, the crossover lunge does have a unique benefit in that joint mobility and integrity are highly challenged through this movement which can lead to a reduction in injury risk.
5) Walking Lunge
Finally, the walking lunge is one of the most common variations that is used for challenging strength, balance, mobility, and coordination while in motion.
For this exercise, the lifter must be competent in terms of proprioception and joint stability otherwise the risk of injury may increase.
There are many forces in play during the walking lunge which increases the demand for stability. As a result, the core must work particularly hard throughout the duration of the movement to maintain control.
Walking lunges are a great addition to any strength program and they will facilitate gains in strength and assist in improving performance.
Lunges vs Other Leg Exercises
In this final section, the lunge will be compared to a number of common lower extremity strength-based exercises to help you determine which exercise matches your goals and abilities.
Lunge vs Squats
There is no doubt that both of these exercises are key for building strength, size and stability throughout the body.
The squat is clearly one of the best exercises in existence for leg strength and hypertrophy. The lunge can also be used for this purpose and may be seen as slightly superior for developing athleticism.
Lunge vs Bulgarian Split Squat
If you compare the movements involved in the lunge and the bulgarian split squat, it will become apparent that they are very similar.
The lunge tends to be more complex than the Bulgarian split squat, however, this is dependent on the lunge variation that has been selected.
Both exercises bring the benefits associated with unilateral training and are both highly effective. As a result, it is recommended to use both the lunge and Bulgarian split squat in your training.
Lunge vs Step Ups
Finally, the step up is another useful unilateral exercise that is commonly used to strengthen the glutes and quads while simultaneously improving stability.
Typically, the step up is slightly more challenging than the lunge as it demands a greater range of motion and level of strength.
As with the bulgarian split squat, it may be beneficial to utilize both exercises in your workouts to maximize strength and proprioceptive improvements.
Final Word
The lunge is foundational accessory exercise that should play a role in most athlete’s training. Regularly performing lunges can bring about substantial improvements in muscular strength & size and cause an array of neurological adaptations.
References:
1-Riemann, Bryan L.; Lapinski, Shelley; Smith, Lyndsay; Davies, George (2012-8). “Biomechanical Analysis of the Anterior Lunge During 4 External-Load Conditions”. Journal of Athletic Training. 47 (4): 372–378. ISSN 1062-6050. PMC 3396296. PMID 22889652.
2-Jeong, Ui-Cheol; Sim, Jae-Heon; Kim, Cheol-Yong; Hwang-Bo, Gak; Nam, Chan-Woo (2015-12). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. Journal of Physical Therapy Science. 27 (12): 3813–3816. doi:10.1589/jpts.27.3813. ISSN 0915-5287. PMC 4713798. PMID 26834359.
3-Eliassen, Wiliam; Saeterbakken, Atle Hole; van den Tillaar, Roland (2018-8). “COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION”. International Journal of Sports Physical Therapy. 13 (5): 871–881. ISSN 2159-2896. PMC 6159498. PMID 30276019.
4-Riva, Dario; Bianchi, Roberto; Rocca, Flavio; Mamo, Carlo (2016-2). “Proprioceptive Training and Injury Prevention in a Professional Men’s Basketball Team: A Six-Year Prospective Study”. Journal of Strength and Conditioning Research. 30 (2): 461–475. doi:10.1519/JSC.0000000000001097. ISSN 1064-8011. PMC 4750505. PMID 26203850
Top 5 Tips For Keeping Up With Your Cardio Indoors
There are ways to keep up with your cardio while working out at home.
Cardio might not be the most appealing type of exercise in the world, but it’s an important part of a healthy and well-rounded exercise routine. Keeping with your cardio can be a burden, but there are ways you can incorporate it into your daily workouts to make it more manageable.
If you’re still working from home, this is a great time to think about how you could incorporate exercise throughout the day since you no longer have going to the office taking up so much of your time.
Tip #1: The kettlebell is your friend.
Weight is your best friend when it comes to doing indoor cardio. Since you don’t have that much space to move around, the best trick is to utilize weights to force your body to break a sweat. The kettlebell is one of the best workout tools in this respect. You can do rapid kettlebell swings to get your heart rate up while standing in living room watching TV or on a Zoom call.
Doing twists while holding a kettlebell, when done rapidly, can also increase your cardio and help you lose weight! If you want to get serious about doing indoor cardio, definitely make sure you have one of these on hand, or an equivalent weighted tool you prefer like a medicine ball.
Tip #2: Sneak cardio into your strength training.
If you’re one of those people that absolutely dreads doing cardio, there are ways you can sneak cardio exercises into your strength training workouts. Simple modifications to common workouts are key. You could try doing five minutes of HIIT in between exercises as a way of getting cardio in while continuing to do whatever workout you normally do and enjoy.
Tip #3: Try jumping jacks, jump rope, and other ways of working out that don’t use equipment.
One of the biggest challenges of doing cardio at home is that — if you don’t have a home gym — you don’t have access to any of the fitness equipment like treadmills or rowing machines that make indoor cardio a breeze. You can still get cardio in at home with some tried and true classics like the jump rope.
Make a commitment to do fifteen minutes of jumping jacks before you start your day or before you go to bed. A jump rope is a cheap and easy way to do cardio in your house whenever you have the time. Remember, it’s the man that makes the workout, not the equipment.
Tip #4: High knees will help you break a sweat.
High knees are a cardio fundamental. It gets the blood pumping and you can do it pretty much anywhere. Plus, it burns fat in a pretty fast amount of time, so as long as you do it rapidly and with intensity you don’t even have to do it that long. Better yet, do it in small but intense bursts throughout the day to burn the most fat.
Tip #5: Don’t rely too much on HIIT for cardio, since it will disrupt your gains in strength training.
Lots of people choose HIIT as their weapon of choice when it comes to getting cardio in and it’s easy to see why. It’s quick, effective, and it gets the job done. But HIIT workouts can actually slim you down and decrease your gains from strength training since the exercises are designed to make your body more lean. If you’re trying to do cardio without sacrificing gains, make sure to not overdose on HIIT.