Tag: workout
Build Massive Forearms with this Workout
Workout for Building Big Forearms
Forearms are right beside the biceps but don’t get nearly the same love as the big guns. Most people do a couple of wrists curls to train their forearms in every few weeks. The overlooking of training the forearms is a big reason many people have skinny forearms.
Muscular forearms are a symbol of strength and can add functionality by improving your grip strength. Not to mention, chiseled forearms can add to the symmetry and aesthetics of the physique.
Behind the Back Wrist Curls – 3 Sets 15-12-10 Reps
Since your forearms are a small muscles group, they will take relatively less time to recover from a working set as compared to your bis or tris. You should be able to complete your forearm workouts in 25-30 minutes.
Grab the barbell behind your back with an underhand grip. Maintain a full range of motion and curl up the barbell using your wrists. Let the barbell roll out to your fingertips at the bottom of the movement. Doing so will recruit all the muscle fibers in your forearms.
Superset
– Reverse Grip Wrist Curls – 3 Sets 10 Reps
– Wrist Curls – 3 Sets 10 Reps
The reverse grip wrist curls train the top of the forearms while the underhand grip wrist curls train the bottom of the forearm. Use a monkey grip while performing the reverse wrist curls to recruit higher muscle fibers.
Most people make the mistake of lifting too heavy weights in the wrist curls. Leave your ego out of the exercise and use weights you can lift with a full range of motion. You can perform both the superset exercise with your forearms placed on a flat bench or on your quads. Use the wrist curl machine if you have access to it at your gym.
Farmer’s Walk – 3 Sets Failure
You can do the farmer’s walk using dumbbells or a trap bar. In the farmer’s carry, you need to lift a couple of heavy dumbbells and walk around until you can’t hold onto the weights anymore.
The farmer’s carry is a great exercise to develop muscle mass and strength in your forearms. You can also perform the dumbbell or barbell holds to train your forearms. In these exercises, all you have to do is hold onto the bar for the longest time possible.
Wrist Roller – 3 Sets Failure
The wrist rollers look easier than they are. Maintaining a strict form throughout the exercise is an important factor in targeting your forearms. Extend your arms straight forward so they’re parallel to the floor while holding the wrist roller with both your hands.
Roll the weight plate up by rolling the bar towards yourself. While rolling down make sure you don’t let the weight drop by itself. Use a slow and controlled movement to lower the weight. Don’t let your arms lower down while performing the exercise.
Use Oversized Grips
One great way of targeting your forearms in every biceps exercise is to use oversized grips. Using oversized grips make it harder for you to hold onto the barbell or dumbbell and recruits your forearms into action.
If you don’t have oversized grips at your gym, you can wrap around towels around the bars to thicken the grip. If you have weak forearms, you can train them before you start your bi and tri workout as it will recruit your forearms in the arm exercises.
How often do you train your forearms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Straight Facts: Top 10 Ways To Break Through A Training Plateau
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Jerry Brainum breaks down the straight facts for breaking through a training plateau.
Unfortunately, there is no “secret” to mastering bodybuilder. Rarely, if ever, can you learn the “perfect training routine” that transforms your physique forever. In fact, as time passes, your body will need new stimuli to earn more gains. The act of bodybuilding is about adapting constantly. It’s failing to adapt that can lead to frustrating training plateaus. It happens to everyone and finding the best way to break out of it can be both mentally and physically exhausting. In our latest episode of Straight Facts, Jerry Brainum breaks down the top 10 ways to break through a training plateau.
The number one aspect of bodybuilding that all athletes should know about is progressive overload. This is a key principle behind weight training for increased muscle size and strength. So what is it? It’s the concept that your workouts must continue to progress. You can’t simply do the same weight and reps and exercises every single day and expect non stop continued results. Your training must increase in some matter to put more resistance onto your muscles for continued growth.
There are many ways to do this (which we will go into more detail about below). But it’s important to know that your workouts must evolve over time or you will certainly run into plateaus. Other factors such as your diet and sleep regiment can have additional effects towards your gains – and when managed poorly can lead to plateaus. Considering these elements, let’s break down the ten tactics you can apply to help rise out of a plateau.
1. Increasing weight
One way to increase muscle resistance is to increase the amount of weight you are lifting for each exercise. This is one of the more basic tactics to prevent a training plateau. If you never increase weight – you will stop seeing gains after a certain point. If you’re a beginner and find yourself doing the same routine today that you were doing six months ago – this can be a key reason why you’re hitting a plateau.
2. Increase intensity
Sometimes a key factor that contributes to a training plateau is a lack of intensity. This is somewhat more psychological. Over time of getting comfortable in the gym with your workout plans – you will start to enter a sort of “autopilot mode.” The entire experience of training becomes so second nature that you aren’t putting the same kind of focus or intensity into it.
Sometimes this can happen without you even realizing it. If you believe that this may be a factor contributing to a frustrating training plateau, one tactic that can be helpful is training to failure. By training until you physically cannot lift another rep – you are guaranteeing that your intensity is on point. It’s a great way to shake yourself out of a possible rut in the gym.
3. Increasing reps
Another way to increase resistance progressively on your muscles is to do more reps and possibly even more sets. The debate of more weight or more volume has been eternal – but most studies show that both can work towards making the same kind of impressive gains. Of course, there is a limit to how many sets you should do before it becomes pointless. As you grow in strength and experience – you will likely increase weight and volume over time.
4. Reduce training frequency
This might sound counter intuitive – but sometimes it helps to reduce the amount of workouts you do in a week. A training plateau may be caused by overtraining. While overtraining is generally seen as an excuse or a myth – it can be very real in one specific factor. If your training so much that you give no time for recovery – you’re losing out on gains.
Muscles do not grow in the gym, the grow when they repair during rest. If you are training so often that it cuts into sleep or rest, you’ll be cutting your gains short.
5. Try different exercise variations
There are a variety of different ways to train a specific muscle or muscle group. Changing the form or angle of an exercise can help activate different parts of a muscle group. We typically call these exercise variations. And even if certain variations don’t actually vary that differently in terms of muscle activation – mixing it up can be a powerful psychological tool to keep your intensity up.
Jerry Brainum suggest that you should change up your workout routine every six to eight weeks. If you’re not doing that – you’ll run the risk of hitting a plateau. That being said, there are always exceptions to the rule. Ronnie Coleman was notorious for the “if it ain’t broke, don’t fix it” method. That being said – if you find yourself stuck, this might be a good tactic to try.
6. Reevaluate your nutrition and supplements
If you’ve tried all of the above options out and still seem to find yourself stuck in a training plateau – the problem might be your work in the kitchen rather than the gym. Your bodybuilding diet provides the fuel needed for muscle growth – and can be a lead cause for plateaus. This is especially true if you are not eating enough protein. While protein is an absolute basic building block most bodybuilders know about – it should be noted that during cutting or a diet, you need to up your protein intake or you will start losing muscle.
In addition to this, other factors such as how much dietary fat you are including into your diet matters. If you cut dietary fat completely from your diet, your testosterone will drop. This will lead to less progress in the gym. And while carbohydrates are not necessary – Glycogen (often derived from carbs) is key to building muscle. You can get it through other sources other than carbs. Does this mean cut all carbs? No. But it can be reduced with proper dietary rebalancing.
Lastly, supplements are a key factor that can help boost you out of a plateau. Ensure that you are getting the full amount of vitamins and minerals via supplements. In the modern world, it can be near impossible to achieve through food alone. Also a supplement like creatine – a legal and proven way to increase strength, energy, and gains – might be just what you need to bust through a training plateau (if you aren’t already using it).
7. Get more sleep
As we mentioned earlier, muscle doesn’t grow in the gym. It grows during rest as it repairs. If you are not having enough rest or even sleep – this can cut on your efficiency in the gym and also your ability to grow muscle. In today’s world, it’s often seen as a strength to work long nights and cut your sleep schedule short. At a certain point, this weakens your body and health. And thus, weakens your gains as well.
Of course, one final obvious point. If you get so little sleep that you are exhausted at the gym – you’ll put in a crap workout. So this even further increases risk of hitting a training plateau.
8. Don’t do excessive cardio
Cardio exercises are vital for heart health and endurance. But too much cardio can cut down on muscle growth. This is pretty well known as many pro bodybuilders avoid cardio all together. While Jerry Brainum doesn’t suggest that you cut it out completely, he encourages you to look at your cardio habits and evaluate if it can be contributing to a muscle plateau.
9. Implement high intensity tactics into your training
This takes us back to Jerry Brainum’s original note about increasing intensity. There are many tactics you can apply to your workout to push your intensity up. These tactics also help push your muscle towards exhaustion. Consider drop sets, supersets, and the rest/pause technique. These are all ways to help force your muscles towards exhaustion – and possibly busting through a plateau.
10. Focus on the negative contractions
Jerry Brainum explains that muscle fiber is damaged more on the negative movement rather than positive. So for example, during a bicep curl, lowering the weight is where the most muscle tears happen rather than when you first curl them up. Damaging of the fibers leads to repair – which leads to muscle growth.
If you’re stuck in a training plateau. Try to focus more on your negative movements. Make sure to pause and squeeze for a moment at the peak of the movement as well (for most exercises – but not all). And also consider your range of motion. Short and quick reps don’t help here and can lead to plateaus.
Wrap Up
Jerry Brainum goes into even more detail than what we’ve listed here regarding the top ten ways to bust through a training plateau. For those looking to optimize their workouts or are frustrated and stuck in the gym – make sure to watch the entire Straight Facts episode above. And don’t forget to come by every Wednesday for new episodes!
Get Ripped in 2022 with this 12-Week Easy-to-Follow Diet & Training Program
Getting in better shape is usually one of the top three New Years’ resolutions for most people. This does not only apply to people who have never stepped foot inside a gym. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year.
Contrary to what anyone might tell you, having a fitness-related New Years’ resolution is not wishful thinking. It is, in fact, one of the best things you can do before starting a new year.
Why is that, you ask?
According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It can also help you live longer.
Expectation Setting Before Starting a Transformation Program
To be honest, it is unfair to label people as quitters who give up working out only a few weeks after joining a gym. Most of these individuals end up quitting because they do not know what to expect in the first place.
Their failure should actually be attributed to people who initiated them in the fitness lifestyle or the trainers who could not guide them in their journey.
If you do not know what to expect while starting a training program, do not worry. We have you covered. Here is what to expect when you first join a gym:
1. It is Going To Take Time
Although transforming your physique is not as hard as some people make it out to be, it surely will test your mettle. Body transformation is a long and slow process, and you should not even consider getting a gym membership if you are giving yourself anything less than six months.
But isn’t this a 12-week transformation guide?
Yes, it is. Give that chest a rest!
Although we are giving you a 12-week program, you better not expect to turn into Captain America in these three months. We believe in keeping it real here.
To see meaningful progress, you should repeat the regimen for another 12-weeks. Even then, you should not expect to look like Steve Rogers after he came out of the Vita-Ray machine.
After six months, you will start seeing your body getting into shape. At this point, you will need to switch to an intermediate training program to take your gains to the next level.
Next Read: This Is How Your Training Should Change as You Get Advanced
2. You Are Not a Lone Wolf
There is no shortage of fitness noobs who think they have mastered the game after watching a few YouTube videos. Body transformation is a complex subject.
What has worked for a YouTuber or an Instagram fitness model might not work for you. If you want to make the most of your time in the gym, you will need a personalized transformation program.
Guessing that you are a newbie, and a humble one at that, you should take the help of a professional with a proven track record to devise your training, nutrition, and recovery program. It might cost you a little upfront, but it will pay dividends in the long run.
3. Do Not Trust Your Training Buddy
If you have joined a gym along with a buddy, you are at higher odds of giving up on your transformation compared to individuals who start alone.
Confused? Let us explain.
Beginners who start their transformation journey with a buddy usually end up becoming codependent. This relationship usually translates into one person skipping a workout because the other was too busy to hit the gym on a particular day.
Over time, these missed workouts add up and are equivalent to taking one step forward and two steps back. If you are a beginner, it is better to draw intrinsic motivation and join a gym alone as compared to joining with a friend.
Related: 5 Tips For A Weight Room Beginner
4. Working Out is Only Half the Game
Many newbie lifters pat themselves on the back after every workout as they drive to a friendly neighborhood McDonald’s for a rewarding meal.
A transformation takes much more than running 20 minutes on a treadmill or curling dumbbells for a few reps. To carve your dream physique you need to watch what you eat and follow an effective recovery program. It is called a fitness lifestyle for a reason.
5. Use Supplements
Most beginners make the mistake of staying away from sports supplements for the first few months as they think these supps are only meant for pros. On the other hand, some suspecting noobs shun supplements altogether because they think they can harm their kidneys.
Not only are bodybuilding supplements (from reputed brands) safe, but they can help shorten your transformation curve. There are supplements on the market that can improve the quality of your workouts, keep you energized intra workouts, and then fasten up your recovery process.
Here are the supplements we recommend:
12-Week Beginner Diet Program
Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.
As a beginner, you do not need to change your diet every week. You need to give your muscles enough time to make the most of the nutrients you are feeding them. By switching your meals too often, you end up leaving gains on the table.
12-Week Beginner Diet Plan
You will be eating six small meals throughout the day. This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long.
The 12-week diet plan to get you shredded:
Monday
Meal 1
Oatmeal: 1 cup
Apple: 1 large
Egg white: 7 large
Multivitamins: 1 serving
Fish oil: 1 serving
Meal 2
Cottage cheese: 1 serving
Brown rice: 1 cup
Meal 3
Tuna: 1 sandwich
Meal 4
Chicken breast: 250 gms
Brown rice: 1 serving
Olive oil: 1 tbsp
Meal 5
Potato: 1 medium baked
Steak: 150 gms
Brocolli: 1 cup
Meal 6
Egg white: 3 large
Protein shake
Also Read: 10 Gym Terms Every Beginner Needs To Know
12-Week Beginner Training Program
The 12-week beginner training plan will introduce you to a range of gym equipment and functional exercises. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina.
In the first six weeks, you will be performing full-body circuit workouts. During the second half of the program, you will switch to upper and lower body splits with increased intensity.
Other than weight training, you will also be doing cardio throughout the 12 weeks. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout.
Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Training Principles For Optimal Results
To get the most out of your training, you should be following these training principles:
1. Focus on Your Form
Most beginner lifters make the mistake of chasing heavier weights while starting out. In your initial days, you should focus on perfecting your form. Learn how to perform the exercises correctly, and the weights will come.
2. Mind-Muscle Connection
If your goal is to build muscle mass, lifting weight for the sake of it is not going to cut it. Bodybuilding and weightlifting are two different sports. For optimal muscle fiber stimulation, you should focus on contracting your muscles with every rep. Remember: Bodybuilders are primarily pump-chasers. If you do not get a muscle-ripping pump during your workout, you are doing something wrong.
Check Out: 10 Myths Most Fitness Beginners Believe
3. Visualization
This technique was popularized by Arnold Schwarzenegger. As soon as the Governator entered a gym, he started visualizing what he wanted his muscles to look like. He used the rest time between sets to pose and visualize his dream physique.
“Every crunch, every chin-up, every curl, every squat, every rep brought me closer to my vision of becoming Mr. Universe, the greatest bodybuilder of all time.” – Arnold Schwarzenegger
Must Read: Arnold Schwarzenegger Quotes to Keep You Motivated
4. Progressive Overload
To avoid hitting a plateau, you need to ensure you are progressively overloading your muscles. Since this is a beginner’s training program, you do not need to push yourself too hard. Try to lift a little heavier every week or perform a couple more reps with the same weight to keep challenging your muscles.
12-Week Beginner Workout Regimen
This beginner training program will introduce you to a variety of exercises performed with a barbell, dumbbells, cables, and machines. The 12-week workout includes:
Week 1-6: Total Body Circuit
The first six weeks will help you get accustomed to resistance training and are designed to ease you into your gym life.
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Rest
Week 1-3:
For the first three weeks of the program, you will be performing each exercise for one set of 15 reps. Make sure you are maintaining high intensity throughout your workout. Do not rest for more than 60-90 seconds between sets.
Lying Leg Curl: 1 set of 15 reps
Leg Press: 1 set of 15 reps
Leg Extension: 1 set of 15 reps
Flat Bench Press: 1 set of 15 reps
Dumbbell Press: 1 set of 15 reps
Dumbbell Shrug: 1 set of 15 reps
Tricep Pushdown: 1 set of 15 reps
Barbell Curl: 1 set of 15 reps
Back Extension: 1 set of 15 reps
Standing Calf Raise: 1 set of 15 reps
Barbell Wrist Curl: 1 set of 15 reps
Crunch: 1 set of 15 reps
Low-Intensity Treadmill: 30-minutes
Week 4-6:
For the second phase of the first six weeks, you will be using slightly heavier weights and be performing two sets of every exercise.
Leg Press: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Bent-Over Barbell Row: 2 sets of 12 reps
Incline Bench Press: 2 sets of 12 reps
Dumbbell Press: 2 sets of 12 reps
Barbell Shrug: 2 sets of 12 reps
Rope Tricep Pushdown: 2 sets of 12 reps
Dumbbell Curl: 2 sets of 12 reps
Back Extension: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 12 reps
Barbell Wrist Curl: 2 sets of 12 reps
Crunch: 2 sets of 12 reps
Low-Intensity Treadmill: 30-minutes
Next Read: 5 Tips for Finding Yourself a Workout Partner
Week 7-12: Upper/Lower Body Split With Increased Intensity
In weeks 7-12, you will be splitting your training days into upper and lower body workouts. You will also be pushing harder in the final installment and lifting heavier than you did in the first six weeks.
Week A:
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Week B:
Monday: Workout 2
Tuesday: Rest
Wednesday: Workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
In the first week, you will be training your upper body twice, while on alternating weeks, you will be training your lower body twice a week.
Workout 1: Upper Body
Decline Bench Dumbbell Press: 2 sets of 10-12 reps
Cable Fly: 1 set of 10-12 reps
Single-Arm Dumbbell Row: 2 sets of 10-12 reps
Seated Cable Row: 1 set of 10-12 reps
Seated Dumbbell Press: 2 sets of 10-12 reps
Dumbbell Lateral Raise: 1 set of 10-12 reps
Dumbbell Shrug: 2 sets of 10-12 reps
Tricep Pushdown: 2 sets of 10-12 reps
Barbell Curl: 2 sets of 10-12 reps
Barbell Wrist Curl: 2 sets of 10-12 reps
HIIT Treadmill: 10-15 minutes
Workout 2: Lower Body
Smith Machine Squat: 1 set of 8-12 reps
Leg Extension: 1 set of 10-12 reps
Lying Leg Curl: 1 set of 10-12 reps
Back Extension: 1 set of 20-30 reps
Standing Calf Raise: 1 set of 12-15 reps
Crunch: 2 sets of 15-40 reps
Reverse Crunch: 2 sets of 15-30 reps
HIIT Treadmill: 10-15 minutes
Next Read: 7 Reasons Why You Can’t Build Muscle
Conclusion
While getting a gym membership is easy, sticking to a transformation program requires determination and unwavering commitment. Although the first few months of a transformation program might get you no visible results, you will see exponential growth in the months that follow.
If you wish to carve the physique of your dreams, we encourage you to think long-term. As someone once said, “People overestimate what can be done in one year, and underestimate what can be done in ten.”
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Perform the Perfect Skull Crusher To Build Impressive Triceps
The Ultimate Exercise for Tricep Building
Regardless of whether you are a powerlifter, bodybuilder or sports athlete, you should be performing some form of tricep strengthening exercise in your training program.
Developing the triceps can have a positive impact on both strength, aesthetics and technique. However, despite this, many still fail to perform tricep work regularly enough.
If you are looking to improve your pressing and lockout ability for exercises such as bench, dips, handstands, snatch, and jerk, then there is a great need for strong triceps.
This article will review one of the best tricep strengthening exercises that you should be doing – the tricep skull crusher.
Not only will it breakdown skull crusher technique and explain a number of the benefits associated with the exercise, but it will also provide a selection of variations and alternatives.
Skull Crusher Technique and Muscles Worked
The skull crusher is an isolation exercise that specifically works the triceps. Isolation exercises involve moving through only one joint – in this case, the elbow joint.
Although other tricep-orientated exercises, such as the close grip bench press and dips, effectively work the triceps, there are other muscles that assist in these exercises as movement occurs through multiple joints.
Both single and multi-joint exercises have been found to be effective for building strength and size (1).
The benefit of the single-joint component of the skull crusher forces the triceps to do all the work which means they receive a large training stimulus and consequently adapt greatly.
Along with the triceps, an array of shoulder stabilizing muscles must activate in order to maintain stability in the shoulder joint.
These muscles do not change in length through a concentric or eccentric contraction, they contract isometrically which means the muscles are contracted however do not change in length.
This isometric contraction, primarily of the rear delts and scapular stabilizers, holds the upper arm in place. This then allows for deep elbow flexion and to place the demand on the triceps.
Detailed below you will find a step by step guide that will allow you to perform the perfect skull crusher.
Step 1
Set up a flat bench and grab a barbell using a shoulder-width grip. Lie back on the bench and press the bar up so that it sits directly over the top of the chest. The arms should be fully extended.
Grip width can be adjusted if necessary to find a grip that suits you best. The key point to ensure that the muscles of the upper back and around the shoulder blades can engage to stabilize the shoulder joint.
Step 2
From this position, keeping the upper arms fixed, bend at the elbows so that the barbell drops down towards the head.
As the barbell lowers, ensure that the elbows are tucked in tightly and do not allow them to flare out. Concentrate on squeezing the bar and keep the upper back muscles engaged throughout this phase.
Step 3
Once the barbell is directly above the cranium with the elbows in deep flexion, let the upper arm move backwards slightly.
Doing this will increase the stretch on the triceps while simultaneously maintaining tension on the muscle at the bottom of the movement.
Step 4
From there, pull the upper arms back to their original position and powerfully extend at the elbow to bring the arms out of deep flexion and return to the straight arm starting position.
Be wary of bringing the elbows too far forward during this step as this will reduce tricep isolation and potentially increase the strain placed on the shoulder.
4 Benefits Associated With Skull Crushers
Most athletes and lifters will benefit from performing skull crushers in one way or another. Listed below you will find 4 of greatest benefits associated with the skull crusher.
1) Increasing Tricep Strength
The most evident benefit of all is the fact that the exercise strengthens the tricep muscles. Having strong triceps will be beneficial for all pressing exercises and for improving shoulder stability.
For the powerlifter, having strong triceps is essential during the bench press. Considering that the triceps control elbow extension (2) they are particularly important during the lock-out.
In Olympic Lifting, having strong triceps will facilitate a more efficient catch in the jerk and the snatch and improve overhead stability.
More generally, improving tricep strength will have a positive impact on elbow joint health.
2) More Efficient lockouts
As stated, the triceps are most responsible for locking out the elbow joint. Having a strong lockout will facilitate a better bench, jerk and snatch.
By focusing on building tricep strength and size, most athletes and lifters will improve their lockout and therefore improve their overall performance.
3) Elbow Joint Health
Appropriate strength training can improve the health of many joints throughout the body and has been found to be useful for improving bone and joint conditions (3).
Providing that volume, intensity and technique is in place, the muscles will adapt to become more efficient at dealing with forces and stress.
This will take a lot of the strain of the connective tissues that surround the joints – ligaments, tendons and cartilage.
Therefore, increasing tricep strength can help to reduce the risk of elbow injury – specifically overuse injuries.
4) Increased Tricep Size
For a number of athletes, improving muscle size is a priority. For those looking to increase arm size, it is important to heavily target the triceps.
When building mass in the arms, most individuals focus too heavily on the biceps. In actuality, the main focus should be on tricep development as the triceps take up two-thirds of the upper arm.
Therefore, increasing the size of the triceps will cause the arms to look much bigger and fuller.
Skull Crusher Variations and Alternatives
In this section, you will find 3 variations and 3 alternatives to allow you to best progress or regress your training where appropriate.
Dumbbell Skull Crushers
One of the more simple changes that can be made to the skull crusher is to use dumbbells instead of a barbell or EZ bar.
The movement required is absolutely identical however using dumbbells forces the arms to work individually. This is particularly useful for any lifter who struggles with strength imbalances or stability issues (4).
Another benefit of the dumbbell variation is that it may allow for a greater range of motion and therefore place even more stress on the triceps.
Incline Bench Skull Crushers
As the name suggests, this variation involves setting a bench on a slight incline before performing the skull crusher. Feel free to use barbells or dumbbells for this variation.
The incline will cause a greater tricep stretch and allow you to target the tricep from a different angle. Both of these can facilitate an improvement in tricep strength and size.
Skull Crusher Negatives
Negatives involve focusing on the eccentric (lowering) phase of the movement. This advanced training method has been found to increase muscle damage and boost hypertrophy (5).
To maximize the eccentric phase of the skull crusher, very slowly lower the bar for a period of 3-5 seconds until it is directly over the head.
Consider using a spotter for safety and also to allow you to maximally work the triceps.
Close Grip Bench Press
The first alternative to target the triceps is a bench press variation. Assuming a close grip on the barbell during a bench press will predominantly recruit the triceps and pecs (chest).
In order to maximize tricep activation, look to tuck the elbows in tightly to the ribcage as the barbell is lowered to the chest.
The close grip bench press is not only great for tricep development but it will also facilitate a better lockout and is the perfect bench alternative for those with shoulder issues.
Dips
Full dips performed on bars or rings are a superb mass building exercise for the chest, shoulders, and arms.
For those who are new to dips, bodyweight will more than suffice to start with. For those who are more advanced, look to use additional resistance through the use of a dipping belt.
Remember, when it comes to strength training, you must always aspire to gradually make things more challenging if you want to continually improve in strength and size
Overhead Tricep Extensions
The final alternative is probably the most similar to the skull crusher in terms of movement. This exercise can be completed using barbells, dumbbells or cables.
The benefit of the overhead tricep extension in comparison to the skull crusher is that it may be less taxing on the elbow joint which is specifically important for those with elbow issues.
As the name suggests, the exercise involves holding the load overhead with straight arms. From that position, the elbows flex to drop the weight down before driving back up to the starting position.
Final Word
In comparison to other tricep focused exercises, the skull crusher reigns supreme. Not only will it effectively increase tricep strength and size but it may also facilitate performance with other lifts.
Therefore, the skull crusher, with its many variations and alternatives, should be seriously considered when designing a strength training program.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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-Landin, Dennis; Thompson, Melissa; Jackson, Meghan (2018-4). “Functions of the Triceps Brachii in Humans: A Review”. Journal of Clinical Medicine Research. 10 (4): 290–293. doi:10.14740/jocmr3340w. ISSN 1918-3003. PMC 5827912. PMID 29511416.
3-Westcott, Wayne L. (2012-7). “Resistance training is medicine: effects of strength training on health”. Current Sports Medicine Reports. 11 (4): 209–216. doi:10.1249/JSR.0b013e31825dabb8. ISSN 1537-8918. PMID 22777332.
4-Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011-3). “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.
5-Vogt, Michael; Hoppeler, Hans H. (June 1, 2014). “Eccentric exercise: mechanisms and effects when used as training regime or training adjunct”. Journal of Applied Physiology (Bethesda, Md.: 1985). 116 (11): 1446–1454. doi:10.1152/japplphysiol.00146.2013. ISSN 1522-1601. PMID 24505103.
Benefits of Circuit Training: Why You Should Do Them
Incinerate fat with short and intense, but not easy workouts via circuit training. Circuit training is a training method that has been around for hundreds of years. Although its whereabouts came from two British scientists, R.E. Morgan and G.T. Anderson, it’s been around since the 1800s. Decades ago men didn’t have access to dumbbells or barbells, so they would move from exercise to exercise doing bodyweight movements — little did they know they were on to something.
A lot of people would like to know how to burn more calories during their workout. Instead of working out smarter though — meaning less time in the gym — they turn to long steady-state cardio sessions. Instead, try circuit training to put your metabolism into high gear. Below, find out how.
What is Circuit Training?
Circuit training is cycling through different exercises targeting different muscle groups with limited rest. Although you can include some cardio, it’s mainly resistance training. It’s made up of 5-10 different exercises, and you do one exercise at a time until you complete the set of exercises prescribed — this counts as one round. For example, you might go from lunges to inverted rows to dumbbell flyes to ab roller.
It’s made up of multiple rounds and you’ll do one exercise at a time and go through all of them before a round is completed. This is different from supersets, where you’ll work out just two opposing muscle groups at a time for a couple of sets — alternating between each exercise each set.
You can vary the reps, time, rounds, and type of exercise you do with circuit training, but the rest should be minimal. For example, you may go through all the exercises each round as fast as you can and allow yourself a 30-second rest between each round.
Which Muscle Groups Should You Work?
Generally, you’ll be doing a full-body workout with circuit training, although you can limit it to just a couple of muscle groups, depending on the type of split routine you’re on. For example, if you’re on a split routine with a chest and arms day split, then you can create a circuit that works just your chest, triceps, and biceps. You can rotate from cable crossover to skull crushers to preacher curls. This can be a great way to fatigue your muscles at the end of a workout!
Moreover, you can decide to add a quick full-body workout to the end of your workout or decide to dedicate an entire day to just circuit training. The power is in your hands. Circuit training gives you a lot of flexibility.
Calories Burned
You may be wondering how many calories you can burn from circuit training. Well, the good news is that circuit training can allow you to burn more calories per workout, and if combined with interval training, you’ll burn more calories after your workouts (more on that later).
Of course, the exact number of calories you burn depends on numerous factors, including the length of the workout, exercises, and anthropometrics (weight, BMI) of each individual. However, according to Harvard Medical School, a 128-pound individual can burn about 240 calories, a 155-pound person will burn around 298 calories, and a 185-pound person will burn around 355 calories during a 30-minute workout bout. When compared to weightlifting — a 128-pound person will burn about 90 calories, a 155-pound person can burn about 112 calories, and a 185-pound person can burn around 133 calories. So circuit training packs quite the workout if you’re looking to burn more calories!
And that’s not counting the calories you’ll continue to torch throughout the day.
Interval training
While circuit training focuses on working out different muscle groups with a limited amount of rest, interval training focuses on the amount of time you spend on an exercise(s) and the intensity. You’ll alternate periods of moderate-to-high-intensity work with periods of either active or passive rest, aka HIIT (high-intensity interval training). And unlike circuit training, interval training is mainly cardio, although you can combine it with resistance training.
You can do interval training with either one exercise — e.g. burpees — or multiple exercises — e.g. burpees, squat jumps, kettlebell swings.
Interval training is a great combo with circuit training to put your body in a fat-burning state (1).
Circuit Training Workout Example
4 Rounds
Weighted Chin-ups x 8 reps
Dumbbell bench press x 10 reps
Dumbbell lunge x 12 reps
Battle rope x 45 sec.
Resistance band curls x 15 reps
Resistance band twist x 10 reps ea. side
Exercise Post-exercise Oxygen Consumption (EPOC)
Exercise post-exercise oxygen consumption (EPOC), aka the afterburn effect, is the amount of oxygen required to restore your body to homeostasis, which is your body’s normal resting metabolic rate. And it’s the culprit that allows your body to continuously burn calories after your workout. That’s because your body relies on ATP to fuel muscular activity, which is produced via oxygen either through anaerobic or aerobic pathways. If you’re in a steady-state of oxygen consumption — like steady-state cardio — your aerobic pathways provide most of the ATP needed for the workout. However, since circuit training requires ATP from the anaerobic pathways, the EPOC effect is increased, and the higher the intensity of the workout, the more ATP is required from anaerobic pathways.
Simply put, circuit training yields a greater number of calories burned post-workout than other physical activities (2).
Benefits of Circuit Training
Aside from burning more calories during and after your workout, circuit training also has other benefits worth mentioning. For one, since your workout will be short and intense, that means you’ll save time in the gym (3). You can get a great circuit workout in just 15-30 minutes.
In fact, a 2013 study conducted by the Journal of Physiology found that men who exercise at a moderate intensity doing 40-60 minutes of cycling 5 times a week had similar improvements in their body composition than men who did sprint intervals for less than 12 minutes 3 times a week (4).
Combine circuit training with high-intensity interval training and you’ll improve your physique in less time.
Also, circuit training provides you a good mix of physical fitness, including muscular strength, muscular endurance, cardiovascular endurance, and improving your body composition (5).
Another benefit of circuit training is that a lot of people follow the same workout routine day in and day out, which can become dull quickly. Well, with circuit training you can mix up your monotonous regimen and have some fun!
Benefits
Saves time
Increases strength
Increases endurance
Burn more calories
Mixes up your workout
Recap
Circuit training is a workout style with minimum rest that mixes up multiple exercises that work different body parts. It can be a quick workout and increase your strength and endurance simultaneously. Plus, it catapults your body into a fat-torching state long after your workout.
Do you enjoy circuit training? Let us know and follow us on Instagram, Facebook, and Twitter.
References
1 – Wingfield, H. L., Smith-Ryan, A. E., Melvin, M. N., Roelofs, E. J., Trexler, E. T., Hackney, A. C., Weaver, M. A., & Ryan, E. D. (2015). The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports medicine – open, 1(1), 11. https://doi.org/10.1186/s40798-015-0010-3
2 – Jung, W. S., Hwang, H., Kim, J., Park, H. Y., & Lim, K. (2019). Effect of interval exercise versus continuous exercise on excess post-exercise oxygen consumption during energy-homogenized exercise on a cycle ergometer. Journal of exercise nutrition & biochemistry, 23(2), 45–50. https://doi.org/10.20463/jenb.2019.0016
3 – Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(3), 409–412. https://doi.org/10.1139/apnm-2013-0187
4 – Cocks, M., Shaw, C. S., Shepherd, S. O., Fisher, J. P., Ranasinghe, A. M., Barker, T. A., Tipton, K. D., & Wagenmakers, A. J. (2013). Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. The Journal of physiology, 591(3), 641–656. https://doi.org/10.1113/jphysiol.2012.239566
5 – Romero-Arenas, S., Martínez-Pascual, M., & Alcaraz, P. E. (2013). Impact of resistance circuit training on neuromuscular, cardiorespiratory and body composition adaptations in the elderly. Aging and disease, 4(5), 256–263. https://doi.org/10.14336/AD.2013.0400256
8 Closely-Guarded Secrets of Guys with Abs, Revealed!
“I don’t want six-pack abs” – No-one ever.
Abs are one of the most sought-after muscle groups. Besides making you look super fit, a shredded midsection can make you a hit among the women, or at least this is what Instagram Reels makes us believe.
Quick question: Have you ever seen a Greek god statue without a chiseled midriff? Heck, superhero costumes come with six-pack engravings.
The grown men in costumes want the world to know they have a shredded abdomen under the suit. We cannot think of another reason why a superhero would need abs drawn on his outfit. We are pretty sure it does not help fight the bad guys, but we digress.
Carving a Greek god-like midsection requires a lot of patience, persistence, and determination. More than all of this, it requires you to watch what you put in your mouth throughout the day. It came out wrong, but we hope you get what we mean.
So, you have a big day coming up in eight weeks, and you want to sport a six-pack for the special occasion? We hate to be the ones breaking this to you, but you are never going to look like a cover model in such a short period, especially if you have never hit a gym or followed a strict diet plan before.
If you are a fitness noob, the only chance of a physique transformation you have in such limited time is to make best friends with a guy who is into selling juice. Just so you know, we are not talking about fruit juices here.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
8 Closely-Guarded Secrets of Guys with Abs
Carving a six-pack is much more than a weekend project. It requires a lot of trial and error, and individuals usually need to follow a personalized approach to see optimal results.
But if you study the techniques and habits of people with a shredded midsection, you will find a lot of similarities. They might be eating different amounts of calories in a day or performing different exercises, but they are usually following the same principles.
Decrypting the Secrets Behind Building Abs
Here are eight totally doable things guys with a ripped midsection do every day of the week:
1. Start with You!
No two individuals have the same body composition. Let’s say you want to have a midsection like Wolverine. But before you start your transformation journey, you need to complete a very important step. No, we are not talking about buying adamantium from the black market.
To ensure an effective transformation, you need to do the preliminary work. Note down your current body fat percentage, weight, and goal numbers.
Put down your current diet plan into a calorie tracking app and figure out your daily caloric intake and the macronutrient breakdown. This and not crunches should be the first exercise you do if you want to build picture-perfect abs.
On top of that, many rookies make the mistake of choosing a super-strict diet program right out of the gates. Building abs requires you to drop your body fat considerably that, if done sustainably, can take some time. You want to follow a diet that consists of your favorite food (healthy) and fits your environment.
You do not want to pick a diet from YouTube that has you eating exotic foods that are not available in your neighborhood or relies heavily on seasonal fruits that can burn a hole in your pocket.
Check Out: Zac Perna’s Guide To Picture Perfect Abs
2. Crunches (alone) are Not Going to Cut it
If you think you can crunch your way to a six-pack, you are in for a rude shock. By the way, when we say “crunch,” we are referring to all the abdominal exercises – leg raise, plank, Russian twist, and the works.
Building a solid core requires much more than performing these exercises in isolation. Your core stabilizes the entire body and helps transfer power between your lower and upper limbs, and training it that way yields the best results.
Compound exercises that challenge your full-body stability and power should be a constant in your ab training routine. The clean and jerk and snatch are a couple of compound lifts you should be doing if you want a shredded midriff.
Other multi-joint lifts like barbell front squat and kettlebell goblet squat are also great for building a strong anterior chain.
3. Do NOT Be Afraid of Carbs
Many fitness newbies make the mistake of demonizing carbs. They think the bread loaf is the reason why they are not able to build abs. Only when they cut out the villain, can they have the six-pack of their dreams, or so they think.
Contrary to what most people think, carbs from nutrient-dense whole foods can give you the energy to perform high-intensity workouts, recover properly, drop body-fat percentage, and, in the end, develop a six-pack.
As per research, high-quality carbs can help boost endurance performance, burn fat, and build muscle.
Now, the next logical question would be – If you are just starting your fitness journey, how many carbs should you be eating every day?
While every individual is different and might need a different amount of carbs to see optimal results, 1g of carbs per pound of your bodyweight per day is a good starting point for most abs-chasing guys.
We highly recommend taking a professional’s help when you are starting out. It will help shorten your learning curve drastically. While we understand it might cost a little money upfront, it will pay dividends in the long run.
4. Be Like Johnie Walker, Always “Keep Walking”
Let us let you in a little secret. Guys with a six-pack do not train their abs every day or work out every day, for that matter. But one thing all of them do consistently is move.
The WFH lifestyle has turned many people into couch potatoes. Walking from their room to their car and from their car to their office was the only workout most of these people got pre-COVID. Now that it is gone, they spend most of their day hunched over a computer screen or phone.
Homo sapiens evolved into hunters and gatherers. Our bodies were not designed to be completely sedentary. Sitting for long durations can contribute to tightness, poor blood and nutrient transport to your muscles, and a sluggish metabolism.
If you cannot go out for a daily walk on your rest days, make sure you are doing at least 15 minutes of stretching. It will help ease your muscles and get your blood pumping.
Besides, you should make the most of your rest days and focus on optimizing your recovery process. Getting your blood flowing throughout your body is key to recovery. Any movement that gets your limbs to stretch through a large range of motion at a relatively low intensity can be beneficial.
Next Read: Debunked: The Top 5 Myths About Six Pack Abs
5. Food is Your Fuel
When training to build abs, many people like to starve themselves. Eating too few calories can be counterproductive to your six-pack goal. Consuming fewer calories than your body needs to function optimally can put you in a catabolic state.
When you are in a catabolic state, you are breaking down or losing overall mass, both fat and muscle. Your body does this to sustain its energy reserves.
So, burning muscle by being in a catabolic state and building abs do not go hand-in-hand. If you had an intense training session, do not hold yourself back from a high-calorie meal. It might be exactly what your body needs at that point.
6. Sleep Your Way To a Six-Pack
Working out does not give you abs. It helps carve your abs, but it is not the be-all and end-all of building a six-pack. Everyone has abs, but most people have their abs hidden underneath a layer of body fat.
To build a shredded mid-riff, you need to fix your diet, train your core optimally, and rest. You break muscle tissue when you are training in the gym. Your muscles grow back bigger, stronger, and more defined when you are in deep sleep.
On top of that, lack of sleep puts your body under stress and has a detrimental impact on your metabolism and hormonal balance, resulting in increased appetite and accumulation of abdominal fat
If your goal is to build a six-pack, you need to sleep at least seven hours every night. However, if you are unable to log the seven hours in a single night, make up for it by napping during the day.
Next Read: Build Superhero Abs with these 5 Routines
7. Protein is Your Savior
Protein is the building block for your muscles. It is no secret that protein is the most important macronutrient when it comes to building muscle mass.
There is a reason why most shredded guys have protein in every meal. Not only does protein make you feel full for long periods, but it also helps in burning body fat, even when you are not physically active.
Your preferred protein sources should include turkey breast, soybeans, red meat, and mung beans. They are rich in the powerful muscle-building amino acid leucine.
8. Cut Out the Junk
Nothing kills an ab-building dream faster than junk food. If you are setting out on your transformation journey, you should avoid processed foods at all costs.
Processed foods are high in refined and added sugars, sodium, fat, and other inflammatory chemicals that can interfere with your ability to sculpt a six-pack.
Also, calories from processed food can be more fattening than those from whole foods. Refined foods are processed to the point where they are digested quickly, and the body can absorb more of these calories. This helps add to McDonald’s bottom line and your waistline.
But what about cheat meals, you ask?
Well, forget about eating junk food until you have visible and defined abs.
Related: How To Get A Six-Pack (Post Pandemic Edition)
Bonus
Six-Pack Ab Workout
There are plenty of reasons to want a strong set of abs. Since they are incredibly difficult to carve, one of these reasons could be that they provide a fitness challenge.
To sculpt your midsection, you need to incorporate exercises that target all four major muscle groups in your midsection – the transverse abdominis, rectus abdominis, internal obliques, and external obliques.
Here is an ab workout you can do at your home that will help you build a shredded midriff:
Circuit: 3-rounds
Bicycle Crunch: 10 reps, no rest
Side Hip Bridge: 10 reps (on each side), no rest
Reverse Crunch: 10 reps, no rest
Air Chop: 10 reps, no rest
Shoulder Tap: 10 reps (each side), no rest
Extended Arm Plank Bird Dog: 10 reps (each side), no rest
Extended Arm Plank To T-Raise: 10 reps (each side), no rest
Plank to Toe Touch: 10 reps (each side), no rest
Russian Twist: 10 reps (each side), no rest
Hollow Hold: 30-seconds, 1-minute rest
Six-Pack Ab Diet
Here is a sample 8-week six-pack diet plan to help you build the abs of your dreams.
Note: This diet is designed for people weighing around 170 lbs. You can follow the same diet if you are in the 160-180 lbs range.
Phase 1: Weeks 1-4
Meal 1: Breakfast
4 egg whites
1 whole egg
3 oz chicken breast
½ cup green pepper
1 medium apple
Meal 2: Snack
Coconut-Lime Chicken Bites with Baked Zucchini Fries
Meal 3: Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Meal 4: Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Meal 5: Dinner
Spicy Citrus Shrimp with Quinoa
Meal 6: Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,480
Protein: 169g
Carbs: 119g
Fat: 40g
Phase 2: Weeks 5-8
Meal 1: Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Meal 2: Snack
Purple Sweet Potato Parfait
Meal 3: Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Meal 4: Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Meal 5: Meal Dinner
Chicken Kababs with Mediterranean Brown Rice
Meal 6: Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,437
Protein: 164g
Carbs: 124g,
Fat: 34g
Phase 3: Weeks 9-12
Meal 1: Breakfast
½ cup oatmeal, uncooked
20g chocolate whey protein
½ tbsp coconut oil
Meal 2: Snack
½ cup egg whites
3 oz chicken breast, boneless, skinless
½ cup green peppers, chopped
½ large grapefruit
Meal 3: Lunch
1 cup broccoli
½ cup cooked brown rice
4 oz turkey breast, boneless, skinless
Meal 4: Snack
Baked Sole with Grapefruit Avocado Salsa and ½ cup brown rice
Meal 5: Dinner
Sweet Chili-Lime Barbecue Chicken with Cucumber Salad
Meal 6: Bedtime
6 egg whites
1 cup baby spinach
Daily Totals:
Calories: 1,311
Protein: 152g
Carbs: 122g,
Fat: 24g
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
8 Top-Secret Hacks For Gaining Serious Bicep Size
If a gym bro had to choose between an orgasm and a bicep pump, he’d probably pick the latter. A bro waits for the arms day every week in hopes that he’ll walk away with at least an inch added to his arms.
You’ll see people missing leg days or even back days but you’ll never see someone intentionally skipping training their biceps. Even though the gym rats shower so much love on their guns, you won’t see many people walking around with jacked arm in your gym.
While many gym noobs think that the problem with their arms is that they aren’t training them enough, the real problem lies in how they’ve been training. In most cases, the problem doesn’t lie in quantity but the quality of their workouts.
In this article, we’ll go over the little tweaks you need to make in your bicep training techniques that will give you insane results. Warning – you might not be able to scrub your back after following these tips.
8 Tips For Gaining Bicep Size
Exercises, Volume & Intensity
For starters, let’s get done with the exercises, volume, and intensity debate. There is no doubt that your workouts should have a mix of compound lifts like the barbell and dumbbell curls, and isolation exercises like the cable and concentration curls.
If you’ve been doing a mix of three compound and two isolation exercises in your arm workout but are not seeing any results, it’s time to try something new. You should try alternating between compound bicep arm workout on odd weeks and isolation workouts on even weeks.
When it comes to volume and intensity, we recommend hitting failure on every set and exercise. Don’t worry about overtraining your arms. If you’re unhappy with your arm gains, chances are you’re nowhere close to overtraining your muscles.
Use Bigger Grips
Forearms are one of the most overlooked aspects of bicep training. You can’t have muscular biceps without strong forearms. While thin bars can save the manufacturing companies money, they don’t add anything to your bottom line.
Bar grip accessories like Fat Gripz can make the barbells rounder and thicker. Thicker bars can be harder to grab and hold onto which can put additional tensions on your biceps. The curling exercises can get harder on the eccentric part of the movement while using fatter grips.
As you perform the bicep exercises using thicker grips, your biceps will be put under increasing tension as your forearms begin to fatigue. Perform one bicep exercise with the fat grips at the starting of the workout or perform one set of each exercise using the grips to annihilate your pythons.
Be The Odd One Out
If you’re someone who does 8/10/12 reps of every exercise, you’re a part of the majority of the gym population. Most of us have been using this rep scheme without ever questioning it. It’s something we have been taught the moment we step inside a weight room.
Your goal with your new rep structure would be to add three reps to every set. Performing sets of 11/13/15 reps would add a significant amount of volume to your workouts which is perfect to shock your arms into growing.
Train Your Biceps From All Angles
Most people forget biceps are called biceps for a reason. Your biceps are made up of two muscles – the short and long head. You can’t expect both these heads to develop if you hit them from a single angle.
While training with a barbell, make sure you do one set each with a shoulder-wide grip, a wider-than shoulder-width grip, and a narrow grip. Similarly, using an EZ-bar can add much-needed variation to your training regime. Changing your hand placement on the bars will help polish your guns.
Disrupt The Preacher Bench
Look at the preacher bench in your gym and you’ll probably find a dude hunched over the arm pad and swinging back and forth to lift the weights. Using momentum on an isolation lift won’t do you any good.
Instead of sitting straight on the preacher bench, turn your body sideways and place your right arm on the arm pad so your right elbow and both shoulders are in a straight line. Sitting sideways will eliminate any possibility of using momentum. You could perform this variation on a preacher curl bench, machine, or even an incline bench.
Turn Your Wrists
If we got a penny every time we saw someone half-assing through dumbbell curls, we’d have enough to buy a Bitcoin. Get this, the degree of wrist rotation while performing the dumbbell curls is directly proportional to your bicep gains.
At the top of a dumbbell curl, your pinky finger should be outside your shoulder. If your palms are facing your shoulders flat, you are not squeezing your pythons enough for you to be able to develop the peak.
Add Advanced Training Techniques To The Mix
If you’re expecting extra-ordinary results but are doing the ordinary exercises, you’re just wasting your time. You have to throw new things at your muscles constantly to keep them guessing.
Using advanced training techniques like drop-sets, supersets, BFR (blood flow restriction) training, intra-set stretching, GVTs are a great way to spice up your workouts and make those pythons grow.
Adding these advanced training techniques will also make sure your workouts never get boring. You could try one new technique in every workout or perform a set of different advanced techniques in every exercise.
Perform Partial Reps
By partial reps, we don’t mean an incomplete range of motion. Since your guns are long muscles, you should train them in different ranges to optimally develop the length and the peak of the biceps.
21s are an incredibly effective exercise to target the long and short heads of the biceps. You don’t have to limit yourself to 21s. You could perform 24s, 27s, or 30s in the same rep scheme.
Don’t Forget Nutrition & Recovery
No matter how hard you train or how much you can curl, you need to remember that you break down muscle while you are training. Your muscles grow back bigger and stronger only when you’re meeting your daily nutrient requirement and are giving your muscles enough time to rest and recuperate from your workouts.
How much can you curl, bro? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Total-Body Transformation Program To Carve Your Dream Physique
Here is a way to carve out the perfect physique!
Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out.
But this article is different.
We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment).
12-Week Total-Body Transformation Program Principles
To make the most of your transformation program, you should abide by the following principles:
1. Follow Military Discipline
Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months.
You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks.
So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature.
2. Progressive Overload
Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.
By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.
Studies have shown that the progressive overload method can help build muscle mass and improve strength.
3. Pyramind Training
Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.
There are three types of pyramid training:
Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
20 lbs x 12 reps: Set 5
Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout.
Related: 3 Recovery Basics For Hard Lifters
4. Use Advanced Training Principles
Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength.
Include the following advanced training principles in your workouts:
Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
Negatives
5. Muscle Hypertrophy
Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure).
Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short.
You should also focus on mind-muscle connection and muscle contractions with every rep.
Remember: You should target muscle annihilation with every workout.
6. Instinctive Training
This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.
Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.
For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.
Next Read: Advanced Training Techniques To Take Your Gains To The Next Level
12-Week Total-Body Transformation Program Diet Regimen
The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.
The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.
12-Week Bulking Diet
The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.
In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau.
Week 1-4 Bulking Diet Program
In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary.
You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms).
Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Month 1 Total-Body Transformation Diet Program
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
2 scoops of casein protein (mix in water)
Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat
Must Read: 10 Myths Most Fitness Beginners Believe
Week 5-8 Bulking Diet Program
In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively.
Meal 1:
2 scoops of whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops of casein protein (mix in water)
Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat
Check Out: Best Pre-Workout For Beginners To Enhance Your Pump
Week 9-12 Bulking Diet Program
The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
2 scoops of casein protein (mix in water)
Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat
Check Out: Top Effective and Safe Supplements For Beginners
12-Week Total-Body Transformation Program Workout Regimen
To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau.
While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.
12-Week Transformation Workout Program
Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.
This is the 12-week transformation training regimen:
Related: This Is How Your Training Should Change as You Get Advanced
Week 1-4
The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month.
Day 1: Chest and Back
Bench Press: 3 sets of 10 reps – 60-sec rest
Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Cable Crossover: 3 sets of 10 reps – 60-sec rest
Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest
Day 2: Legs and Abs
Squat: 3 sets of 10 reps – 60-sec rest
Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
Leg Extension: 3 sets of 10 reps – 60-sec rest
Hamstring Curl: 3 sets of 10 reps – 60-sec rest
Crunch: 3 sets of 10 reps – 60-sec rest
Plank: 3 sets of 30-sec – 60-sec rest
Day 3: Biceps and Triceps
Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Triceps Dips: 3 sets of 10 reps – 60-sec rest
Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
Preacher Curl: 3 sets of 10 reps – 60-sec rest
Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest
Day 4: Shoulders and Abs
Barbell Military Press: 3 sets of 10 reps – 60-sec rest
Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
Weighted Crunch: 3 sets of 10 reps – 60-sec rest
Reverse Crunch: 3 sets of 10 reps – 60-sec rest
Related: How To Know If You’re Getting Stronger In The Gym
Week 5-8
In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.
Day 1: Chest
Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
Superset:
Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
Push-up: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 2: Back
Pull-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Deadlift: 4 sets of 10-12 reps – 0-sec rest
GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
Cable Row: 4 sets of 10-12 reps – 45-sec rest
Dropset
Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest
Day 3: Shoulders & Abs
Arnold Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
Intraset stretching:
Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 4: Arms & Calves
Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
Superset:
Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
Superset:
Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest
Day 5: Legs
Squat: 4 sets of 10-12 reps – 45-sec rest
Superset:
Leg Extension: 4 sets of 10-12 reps – 0-sec rest
Leg Curl: 4 sets of 10-12 reps – 45-sec rest
Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
Lunge: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest
Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning
Week 9-12
In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.
Day 1: Chest & Triceps
Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
Intraset Stretching
Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Tricep Dips: 5 sets of 8-10 reps – 30-sec rest
Day 2: Back, Biceps & Abs
Deadlift: 5 sets of 8-10 reps – 30-sec rest
Superset
Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
Planks: 5 sets of 1-minute – 30-sec rest
Day 3: Legs & Shoulders
Leg Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Leg Extension: 5 sets of 8-10 reps – 0-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Day 4: Arms & Calves
Superset:
Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Superset:
Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Superset:
Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest
Day 5: Chest, Back & Abs
Superset:
Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest
Day 6: Legs & Shoulders
Military Press: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Squat: 5 sets of 8-10 reps – 30-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Leg Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest
Check Out: 5 Ways To Boost Your Pump in the Gym
Wrapping It Up
You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique.
Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Supercharge Muscle Growth and Recovery with Full Body Workouts
Is it possible to grow muscle with only a couple of days in the gym? It sure is! That is if you do full body workouts.
Split routines have their time and place but can often lead to overtraining, muscular imbalances, or burnout. If you’re short on time or skipping days in the gym, you’ll be better off incorporating full body workouts into your training.
Full body workouts tend to get a bad rep in the bodybuilding world, but funny enough, full body workouts is where bodybuilding started.
Find out below all the benefits full body workouts bring to the table.
Old School Bodybuilding
In the golden era of bodybuilding (1950’s and ‘60’s), you would find most of these old-timers all on full body workouts, including Leroy Colbert and Vince Gironda — even Arnold Schwarzenegger was doing full body workouts at one point. This was before the revolution of drugs in the sport became mainstream though. Since these bodybuilders were all-natural, they knew the importance of rest and recovery for muscle growth. Therefore, they did full body workouts to allow their bodies more days off.
Since drugs allow your body to lift and produce more than what it’s capable of alone, it’s common for many bodybuilders to do more volume, which would otherwise be too much for the natural bodybuilder. Therefore, many bodybuilders nowadays are on split routines since you’ll be able to overload each muscle group with more volume. (That’s not to say all bodybuilders doing split routines are on drugs though.)
Full Body Workouts vs. Split Workouts
When you’re lifting weights in the gym, you can either opt for full body workouts or a split workout routine; both have their pros and cons.
Split Workouts
Split workout routines are designed to separate muscle groups into different days. There are a variety of ways to do this. Below is an example of a 5-day split routine.
5 Day Split Routine
Typically, there are 3, 4, and 5 day split routines. The benefit of a split routine is that you can dedicate an entire day to one muscle group, which targets the muscle more and gives them more fatigue and volume. With a full body workout, you’re limited to only 1-2 exercises per muscle group.
Since you’re targeting different muscle groups on different days, you can reduce the number of rest days that you take.
If you’re a competitive bodybuilder, this is recommended because you’ll be able to maximize muscle growth since you can give your muscles more volume each workout. Also, you’ll be able to isolate muscle groups, such as your triceps and biceps more efficiently, which are important for bodybuilding.
One issue with this design is that you have to stay on schedule with your workouts and you can’t miss any days, or you risk overdeveloping or underdeveloping muscles, which can lead to muscular imbalances and less muscle growth. If you’re on a 5 or 6-day split routine, it will be much easier to miss a day or two, which means you would have skipped a muscle group or two for that week.
Full Body Workouts
Full body workouts are working out your entire body each workout. They’re more efficient than split routines and save you a ton of time. That’s because you can work out your entire body in just one workout versus three, four, five, or six workouts. And although you can’t do as much volume each workout for each muscle group (without overtraining in one workout), you can make up for that volume missed by doing more full body workouts throughout the week.
It’s recommended that you do 2-4 full body workouts each week. If you happen to miss a workout, it’s no big deal! That’s because you don’t have a schedule you need to follow to make sure you’re working out your entire body — you already are each workout! This allows you a lot of flexibility in your workouts and schedule.
If you love other exercises besides lifting weights, then this is perfect! Now, you can play basketball, go for a hike, etc. on the days you aren’t in the gym.
Benefits of Full Body Workouts
Don’t confuse full body workouts for being for “beginners” or “run-of-the-mill” workout routines. Aside from having more time outside of the gym and not having to rigidly stick to a workout routine, full body workouts have a plethora of benefits.
Muscle Growth
Full body workouts allow you to focus on the muscles and exercises that give you the bulk of your muscle growth. Isolation exercises such as bicep curls and tricep extensions are good bonuses to add to your workout, but they shouldn’t be what you focus on. Full body workouts get rid of a lot of exercise fluff and let you hone in on what matters most —exercises that target large muscle groups, including squats, bench press, and rows.
This 2017 article proves that multi-joint exercises produce more strength than single-joint exercises (1). (Bye-bye arm day!)
If you’re prone to overtraining and don’t allow your body enough days off to recover, then you could be surprised just how much your muscles grow if you switch over to full body workouts and take more days off.
Research shows that high-volume and low-volume training produce equal amounts of strength and lean muscle mass (2).
Recovery
Full body workouts allow your body more time to recover. When you workout, both your CNS and muscles take a toll and they need time to recuperate. Since you’re only working out 2-4 days a week with full body workouts, your body will have much more time to recover than its 4, 5, and even 6 split routine counterparts. Recovery is important to muscle growth. Muscle grows while you’re resting, now while you’re lifting, so the additional rest days will yield more muscle (3).
Also, since you’ll be well-rested, you’ll be able to fully push yourself each time in the gym. Whereas with split routines, you’ll be tired or sore a lot of gym days, which means you’ll be working out a submaximal intensity, leading to less muscle growth.
Full body workouts also allow you flexibility. You can do strength workouts or HIIT routines, with no certain days you have to do them. You can play basketball one day, do a strength training full body workout another, and do a HITT workout on the third day. This gives you the freedom to never get bored of exercise and makes exercising more fun. Plus, you’ll build a more well-rounded body that has strength, endurance, and is athletic.
When doing full body workouts, I recommend you don’t work out any more than 3-4 days a week because of delayed-onset muscle soreness (4). However, research supports that you can train consecutive days in a row and still have similar improvements in strength and body composition than having days off in between lifts (5). (No wonder Rich Froning can do multiple full body workouts every day). Therefore, as long as you aren’t overtraining and keeping the volume low, it’ll be safe for you to do back-to-back full body workouts.
Benefits
Flexible schedule
Better recovery
More endurance
Focus on large muscle groups
More time outside of the gym
Conclusion
You can get amazing results in the gym only lifting weights 2-3 times a week. You’ll recover faster, be replenished each day back in the gym, and have more time outside the gym.
Do you prefer full body workouts or split routines? If you found this article valuable, follow us on Instagram, Facebook, and Twitter for daily content.
References
1 – Paoli A, Gentil P, Moro T, Marcolin G and Bianco A (2017) Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front. Physiol. 8:1105. doi: 10.3389/fphys.2017.01105
2 – Thomas, M. H., & Burns, S. P. (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. International journal of exercise science, 9(2), 159–167.
3 – MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian journal of applied physiology = Revue canadienne de physiologie appliquee, 20(4), 480–486. https://doi.org/10.1139/h95-038
4 – Hotfiel, T., Freiwald, J., Hoppe, M. W., Lutter, C., Forst, R., Grim, C., Bloch, W., Hüttel, M., & Heiss, R. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Delayed Onset Muscle Soreness – Teil I: Pathogenese und Diagnostik. Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin, 32(4), 243–250. https://doi.org/10.1055/a-0753-1884
5 – Yang, Y., Bay, P. B., Wang, Y. R., Huang, J., Teo, H., & Goh, J. (2018). Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Frontiers in physiology, 9, 725. https://doi.org/10.3389/fphys.2018.00725
The Cure For The Flat Butt
Reasons for a Flat Butt and How to Fix It
Ladies, if you’re struggling with the “flat butt syndrome”, this is the article you need to read. A firm and round butt is aesthetically appealing and is within your reach if you’re willing to work for it.
A pear-shaped rear doesn’t only make you stand out, it makes you fitter and healthier. The glutes are composed of three separate but synergetic muscles which make them one of the strongest muscle groups in the body.
The three muscles are primarily the hip extensors. They aid in the external hip rotation, abduction, and even in stabilizing the entire posterior chain when working properly. The gluteus maximus is the strongest and thickest muscle in the body which is capable of burning a surplus of calories when trained efficiently.
Sitting For Too Long
While desk jobs obviously don’t burn a lot of calories, they’re also the reason for flat butts. Prolonged sitting and a lack of physical activity are big factors for causing the anterior pelvic tilts.
Too Much Cardio
For most women, hitting the gym is equivalent to working out on the cardio equipment. Doing too much cardio leads to muscle and fat loss. The excess of cardiovascular training can cause a loss of gluteal muscle mass.
Resisting Resistance Training
Look around in a gym and you’ll hardly find women in the free weights section. It’s a widespread myth that lifting weights will make the girls look masculine. On the contrary, resistance training can help tone and tighten the muscles for women. Women don’t generate enough testosterone naturally to be able to build muscle like men.
Fix for the Flat Butt
Training with weights is arguably the best way to get your glutes in shape. A glute focused workout will help you build the gluteal muscle mass even if you have strong quads which otherwise take over your leg workouts.
Hip Thrusts – 3 Sets 15 Reps
The hip thrusts are a great way to work on your glutes and hamstrings. Make sure you maintain a neutral spine and pause at the top of the movement. With this workout, the goal is to target your glutes and not your entire lower body.
Butt Blaster Machine – 3 Sets 15-12-10 Reps
Butt blaster machine is an isolation exercise and will set your rear on fire. Feeling and contracting the glutes is the key to a successful butt workout. If you don’t have access to a butt blaster machine at your gym, perform the donkey kickback on a leg extension machine.
Cable Pull-Through – 3 Sets 15-12-10 Reps
Locking out and squeezing your glutes at the top of the movement during the cable pull-throughs will recruit all the three major muscles in your rear. With the glutes workouts, your goal is not to hit PRs or move big weights but to completely annihilate your muscles.
GHD – 3 Sets 15 Reps
Glute Ham hyperextensions (GHD) are great posterior chain builders. Maintain a full range of motion while performing this exercise and hyperextend your back to hit your glutes effectively.
Smith Machine Squats – 3 Sets 15-12-10 Reps
Barbell squats are a compound exercise and for some people, might work their quads and hams more than their glutes. Performing the squats on the smith machine with your feet placed together and in front of you can put more focus on your butt.
Are you suffering from the pancake ass syndrome? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.