Tag: Workouts
6 Little Known Facts For Building Bigger Arms
6 Facts for Building Bigger Arms
Big arms have been the symbol of machoism and badassery for a long time. Ask someone to flex their muscles and he’ll probably flash you with their biceps. Muscular arms are fancied by men and women alike.
Although arms are one of the most sought-after muscle groups, you don’t see a lot of people walking around with shredded bis and tris. A few tweaks to your training and nutrition can take your arm size to the next level.
1. Train the Weaker Muscle Group First
Most people have an imbalance between their biceps and triceps unless they’re a genetic freak. Many people like training their stronger muscle group first. Doing this can lead to the strong muscle getting stronger and the weak muscle group getting weaker.
If your biceps are stronger than your triceps, you should train your triceps at the beginning of your workouts. If you train your weaker muscle group later in the workout, you might already be fatigued and wouldn’t be able to train your muscle effectively.
2. Advanced Training Techniques
Advanced training techniques can help you take your gains to the next level. You should have at least one advanced training technique in your arm workout. This helps you pump extra blood into your muscles.
Blood flow restriction training (BFR), supersets, drop sets, intraset stretching is some of the training principles you should follow in your workouts. There are enough variations of the advanced techniques so you won’t get bored of them.
3. Add Volume and Intensity
Most people make the mistake of sticking with the same volume and intensity throughout their workouts. Volume is the number of sets you’ll be performing. Intensity, though a little vague, is how much effort you’re going to put in the set.
Changing the number of sets and repetitions every couple of weeks can ignite muscle growth and can add inches to your arms. You should switch between high volume, low intensity and low volume, high-intensity workouts to take your gains to the next level.
4. Target Your Arms from All Angles
Your biceps consist of two heads and your triceps have three heads. There is no one exercise which can target all the heads at the same time. You need to be doing different exercises to target your muscles from different angles.
Your biceps have a long and a short head. The short bicep head is worked when you have a wide grip and the narrow grip works the long head. Overhead exercises while training triceps work the long head while most of the other exercises work the medial and short head.
5. Shock the Muscles
If you have been working out, but don’t see any results, it could be because you’ve hit a plateau. If you do the same thing in every workout, your muscles will get used to them and will stop responding.
Do something new in every workout and keep your muscles guessing. Perform a new exercise, change up the intensity or volume, target your muscles from a different angle or use an advanced training technique to shock your muscles.
6. Eat Big and Be Patient
You don’t build muscle in the gym. You break your muscles in the gym, and they repair and grow bigger while you’re outside the gym. Your diet and nutrition should be on point to speed up your recovery and muscle growth.
Rest is an important aspect of your training. No matter how hard you workout, you won’t see the results until your body is properly rested. You need at least 6-8 hours of sleep every night to see optimal results.
How often do you train your arms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Eight Best Dumbbell Exercises For Your Hamstrings
Check out some of the best dumbbell exercises to strengthen your hamstrings!
Generations of gym teachers and track coaches told kids to put one foot over the other, bend over and hold. Surely someone thought it made sense to limber up before a run by pushing against a tree.
Such stretch-and-hold moves are better than nothing, of course, and studies support the value of static stretching. But it takes more to loosen and strengthen the hamstrings, now more than ever in a world where we spend most of our time sitting, thus shortening our hamstrings, tightening our glutes, and rendering our bodies more susceptible to injuries.
Thankfully, there’s perhaps no body part that can be more effectively stretched and strengthened at the same time than the hamstrings. In this 30-minute dumbbell workout to build your hamstrings, we’ll work through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Dumbbell Step-Ups
What it does: It’s a simple but effective way to stretch the hamstrings while activating the glutes.
How to do it: Stand holding dumbbells with one foot on a box or step, leaning slightly forward. Squeeze your glute and stand tall, bringing your back foot to the step/box. Step back down and repeat.
How many? 4 sets of 10 reps per side.
2. Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes and stretch your hamstrings. Practicing such movements becomes a habit in the gym and everyday life.
How to do it: Balance on your right foot, keeping tummy tight and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 10 reps per side.
3. Dumbbell Squats
What it does: This simple but challenging weight room standby stretches and strengthens the hamstrings.
How to do it: Stand holding a pair of dumbbells on your shoulders with elbows pointing straight ahead. Squat until your thighs are parallel to the floor. Push through the hips to return to a standing position.
How many? 4 sets of 10 reps.
4. Bent-Over DB Row, One-Arm, One-Leg
What it does: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 4 sets of 10 reps per side.
5. Romanian Deadlift
What it does: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How to do it: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How many? 4 sets of 10 reps.
6. Lateral Lunges
What it does: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the hamstrings, along with the glutes and quads.
How to do it: Stand holding a dumbbell in each hand at your sides. Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 4 sets of 10 reps per side.
7. Split Squat – Back Foot Elevated
What it does: It requires a deep hamstring stretch to do properly while also working the glutes and quads.
How to do it: Holding dumbbells at your sides, place your back foot on a bench and step out into a split stance. Lower the hips by squatting back and down. Without letting your back knee touch the ground, push off the front leg to return to starting position. Complete set on one side before switching sides.
How many? 10 reps per side.
8. Romanian Deadlift – 2 Arm, 1 Leg
What it does: For all the reasons the traditional RDL is effective, along with the added challenge of instability.
How to do it: Stand on one foot holding dumbbells in each hand. Bend forward from the waist, lowering the weights as your non-supporting leg lifts behind you. Squeeze your glutes and contract your hamstrings to return to the starting position. Complete the reps on one side before switching sides.
How many? 4 sets of 10 reps per side.
How CT Fletcher Works Out To Get Jacked & Return To Former Glory
The workout that CT Fletcher uses to get jacked as he journeys back from surgery to find his old greatness.
CT Fletcher is a former bodybuilder who is now a fitness icon and successful entrepreneur. Holding many titles and a massive platform online, he seeks to inspire and help others achieve their fitness goals.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym and really buckle down with a solid workout routine. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, looking to those athletes we admire most may just unlock all those gains we wish to see.
CT Fletcher is a fitness icon and knows exactly what it takes to see growth and to optimize your training and nutrition so you only see huge gains.
Full Name: CT Fletcher
Weight
Height
Date Of Birth
220-225 lbs.
5’11’’
06/08/1959
Profession
Era
Nationality
Bodybuilder, Personal Trainer, Powerlifter, Entrepreneur
1980, 1990, 2000, 2010
American
CT Fletcher’s approach to training is unique and has served him well throughout his career. For those of us looking for similar gains, no one does it better than CT Fletcher.
About CT Fletcher
CT Fletcher is also well known as the Iron Addicts entrepreneur and a worldwide powerlifting icon. Born in 1959 in Pine Bluff, Arkansas, CT Fletcher moved around quite a bit during his life. He lived in Watts Township, Arkansas then later moved to the city of Compton in California.
During his bodybuilding days he displayed a great physique. He first entered the weight room in the early 1980’s and made bodybuilding and weightlifting his life. He later placed top 3 in many bodybuilding shows. He then transitioned to Powerlifting increasing his strength monthly. He began participating in many powerlifting events and became one of the most successful powerlifters of our generation. At an early age, he realized the incredible amount of strength he had in comparison to his peers.
He was ultimately a three-time winner of both World Bench Press Championship and World Strict Curl Championship. He was nicknamed as the “Superman of Compton” as seen in ‘CT Fletcher My Magnificent Obsession’ and nearly lost his life due to heart complications. His popular phrases such as “I command you to grow” and “Its still Yo Mutha Fu*** Set” became synonymous with his Iron Addicts brand and have been incorporated into his training workouts by fans across the world. Fletcher also faced many obstacles in his life. He grew up with an abusive father and he almost died due to heart failure. His unhealthy eating habits caused CT Fletcher to experience many heart complications and had to undergo heart surgery. CT Fletcher flatlined during the procedure and nearly lost his life. CT later adopted a clean diet and healthy lifestyle, even integrating a vegan diet.
Today, he is known as the successful entrepreneur, father, and a worldwide recognized fitness icon who founded Iron Addicts.
CT Fletcher Training Routine
CT Fletcher focuses a lot on Train to Fail and constantly changing workout routines. Exercises to build your body and strength entail workout routines that focus on chest and arm exercises.
The CT Fletcher workout routine includes excessive amounts of protein and carbohydrates. Also, fats are kept at only 10 percent of the entire daily intake. This is meant to keep your body energetic enough to perform as many reps as possible. A key to Fletcher’s transformation is doing both physical and mental training routines. CT relies on his repetitions, instincts, and his ability to change his daily routine.
His goal is to apply a one-movement workout (OMW) method, which involves high-volume, high-repetition interval training.
Arms
Exercises
Sets
Reps
Standing Biceps Cable Curl
4
8-10
Preacher Curl
4
8-10
Seated Triceps Press
4
8-10
Incline Hammer Bench Biceps Curl
4
8-10
Concentration Curls
4
8-10
W Bar Triceps Extensions
4
8-10
Straight Bar Triceps Extension
4
8-10
Chest
Exercises
Sets
Reps
Barbell Straight Bench Press
4
8-10
Incline Barbell Press
3
8-10
Wide Grip Chin Ups
4
10-12
Incline Bench Cable Fly
5
12
Smith Bench
4
8-10
Back
Exercises
Sets
Reps
Hammer Strength Lat Pulldown
3
8-10
T Bar Bent Over Row
3
8-10
Lying Machine Rows
3
10-12
Close-Grip Seated Cable Row
3
8-10
Straight Arm Pushdown
3
10-12
Shoulders
Exercises
Sets
Reps
Standing Barbell Lateral Raise
4
12-15
Barbell Press
4
10-12
Seated Single-Arm Dumbbell Overhead Press
4
8-10
Bent-Over Dumbbell Lateral Raise
4
12-15
Legs
Exercises
Sets
Reps
Hack Squat
4
8-10
Leg Press
4
8-10
Seated Machine Leg Curl
3-4
10-12
Barbell Squat
3
10-12
CT Fletcher Nutrition
Today, CT Fletcher follows a very clean and basic diet plan that provides him with all the essential macronutrients and helps him stay in top shape inside and outside of the gym. Since Fletcher often eats all the protein and clean foods he can get, his vegan diet has also contributed to long term results and heart health.
Meal 1
12 egg white omelet
A handful of veggies
1-2 servings of Grilled chicken or Turkey breast
Meal 2
One can serving of salad of Albacore tuna
Meal 3
Ground turkey
Meal 4
White rice
Meal 5
1- Eight-ounce chicken breast
Meal 6
Two cups of white rice
Best Supplements For Continued Growth
For those looking to maximize their gains, it is important to have a great supplementation routine ready to go. CT uses a protein powder to increase growth and recovery, a pre-workout to provide for energy and pumps, and a BCAA for that intra-workout boost to kickstart growth and burst through fatigue. Also, a multivitamin keeps him healthy by pumping him with those vital nutrients great for immunity and staying in top shape.
Wrap Up
CT Fletcher today is amongst some of the most popular and successful powerlifters in the world. Dwayne The Rock Johnson calls him his greatest influence due to his unique approach on lifting. His methods involve a great deal of work, pain, and a diversified workout routine. His past involved a great deal of poor dieting and he now recommends a healthy clean diet for bodybuilders worldwide.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of CT Fletcher Instagram
Five Reasons Why High-Rep Home Workouts May Be Causing Problems
How To Perform Bodyweight Workouts Safely and Effectively
Due to the worldwide pandemic, home-based training has become increasingly more popular during this year. Not only are home workouts simple and convenient, you also do not need a great deal of equipment in order to perform a tough workout.
However, without having access to equipment, only bodyweight exercises can be performed. For those who have even a basic level of fitness, the majority of bodyweight exercises can be performed for a high number of reps.
This article will highlight five reasons why high-rep bodyweight workouts might be causing more harm than good.
The Limitations Of Home Bodyweight Workouts
As touched upon, one of the main challenges with home bodyweight workouts is that it can be challenging to perform a workout that is challenging enough to bring about change.
By performing high-rep workouts, it is possible to develop muscular endurance, however, it is challenging to build serious strength using only bodyweight.
Many bodyweight workouts lack the intensity required to develop strength because they do not utilize external loading.
In an attempt to increase this intensity, individuals often increase the number of reps performed per exercise.
While this may indeed elevate the intensity and will enhance muscular endurance, heavy loading develops strength most efficiently (1) – something that is not possible with bodyweight training.
Furthermore, exercise selection can be difficult as there are fewer exercises to choose from. As a result, you will often have to think outside the box in order to really challenge the body and bring about change.
Not only can this make workouts restrictive, performing the same exercises time and time again for a prolonged period of time may not be particularly enjoyable or motivating.
As a result of the limited exercise pool, individuals often perform a number of exercises that work the same or similar movements and muscle groups.
Working the same muscle groups and completing a high number of reps may lead to problems such as overuse injuries and poor movement patterns.
The Five Reasons
Although home training can be beneficial, there are some potential problems. This section will cover five reasons why high-rep bodyweight workouts may actually be causing issues.
1) Workouts May Not Lead To Substantial Change
As reflected on, a huge limitation with bodyweight only training is the fact that you cannot load the exercise. The only weight that you can utilize is your own bodyweight.
For many individuals, this will simply not be enough to force the muscles of the body to adapt and increase in strength and function.
When exposed to a training stimulus, the human body will adapt to ensure that it can deal with this stimulus should it be exposed to it again.
However, once the body has adapted to a certain point, it can comfortably deal with the demands of your training sessions.
Therefore, without the use of external loading, it can be difficult to place a powerful enough stimulus on the body to force it to adapt any further.
2) May Increase Stress Hormone Production and Lower Immunity
Cortisol is the primary stress hormone in the body that plays a variety of roles in blood sugar control, inflammation reduction, and metabolism regulation.
However, high levels of cortisol can be detrimental to the body and can lead to symptoms such as anxiety, depression, digestive issues, headaches, and poor sleep.
Studies on high intensity workouts have determined that they increase the production of cortisol (2). Therefore, by regularly performing high intensity sessions, you may
Extremely high intensity exercise sessions have also been found to reduce immune function and increase your susceptibility to contracting infections (3).
That said, it should be noted that this reduction in function only lasts for a short period of time. Nonetheless, it is still a risk that you should be aware of.
3) Increased Injury Risk and Development of Poor Motor Skills
Another potential risk of high-rep bodyweight workouts is overuse injuries such as tendonitis. These injuries occur when training intensity is simply too high, too soon.
Overuse injuries can be subtle and often take time to develop which can make them challenging to diagnose and treat.
These injuries can be avoided by applying the progressive overload training principle where intensity starts low and gradually builds up over time.
This way the body can deal with the training stimulus and recover suitably thus reducing the chances of developing an injury.
Furthermore, with high-rep exercise, fatigue can become a factor. As the amount of fatigue increases, our technique can become compromised.
Not only does poor technique increase the risk of injury, it may also retrain the nervous system to move in an incorrect way.
4) Many Home Workouts Are Not Functional
Although they may claim to be, many home workouts are not functional. The idea with functional fitness training is to perform exercises that will have a positive impact on day-to-day activities.
For example, utilizing exercises such as the squat and push-up may be considered functional as they replicate movement patterns that will be performed throughout the course of the day.
While some of the exercises incorporated into the home workouts may be considered functional, the training structure may be far from functional.
As reflected on, many workouts hammer the same muscles and joints in a way that may lead to injury.
In addition, if technique begins to break down as a result of fatigue, you will no longer moving in a way that is considered “functional”.
5) May Lead To Overtraining Syndrome
As with overuse injuries, overtraining occurs when the body simply cannot deal with demands being placed on it during training.
Because recovery is compromised, the body does not adapt in the desired way. In actuality, regression will occur, rather than progression.
Performing workouts that incorporate a high number of reps too frequently, may not allow the body to recover adequately. If this is maintained over a prolonged time period, overtraining will occur (4).
Some symptoms of overtraining include chronic fatigue, muscle soreness or pain, suppressed immunity, poor energy and performance levels, and low-quality sleep.
Once again, providing training commences at the correct intensity and follows progressive overload, overtraining can be avoided.
Training Principles For Bodyweight Home Workouts
This is not to say that home bodyweight workouts cannot be of benefit to your physical health and fitness.
Rather, the workouts that you perform should follow a number of training principles that will ensure that you are exercising safely and most efficiently.
1) Apply Progressive Overload
To ensure that you optimize progress and reduce the chances of injury and overtraining, you must apply progressive overload to your training.
As mentioned, this simply involves gradually increasing the training intensity over time.
If your training intensity is too low, progress will stall, however, if it’s too high, you run the risk of injury and overtraining.
This is why progressive overload is so important and undoubtedly the best way of ensuring that the intensity is managed and applied correctly.
To increase workout intensity, consider gradually adding repetitions and sets, reducing rest periods, or altering the exercise to make it more demanding.
2) Split Your Training
Although the training sessions themselves are important, your ability to recover from the stresses of training are equally important.
If your training is incorrectly structured, you may find that the body does not have time to fully recover and you may consequently end up going backwards.
A useful recommendation is to alternate between resistance workouts and aerobic workouts ensuring that you schedule in a minimum of one rest day per week.
However, this is entirely dependent on your training goals, preferences, level of fitness, and limitations.
3) Consider Your Training Goals and Limitations
The final principle that you must consider is your own training goals and potential limitations. All of the workouts that you perform should be shaped around these things.
For example, if your goal is to improve upper body strength but you can only commit to a minimum of three workouts per week, find a program that is upper body orientated and fits your schedule.
It is crucial that you avoid biting off more than you can chew and understand your limitations.
If you are new to home bodyweight workouts begin with the absolute basics. Following a more advanced program that is far beyond your capabilities is unwise.
Final Word
While home bodyweight workouts can be convenient and of great benefit, there are a number of common mistakes that can lead to suboptimal progress and injury.
By applying the three home training principles outlined in this article, it is possible to make great progress with your fitness and avoid these mistakes.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162535/ Mangine, Gerald T.; Van Dusseldorp, Trisha A.; Feito, Yuri; Holmes, Alyssa J.; Serafini, Paul R.; Box, Allyson G.; Gonzalez, Adam M. (2018-07-14). “Testosterone and Cortisol Responses to Five High-Intensity Functional Training Competition Workouts in Recreationally Active Adults”. Sports. 6 (3). doi:10.3390/sports6030062. ISSN 2075-4663. PMC 6162535. PMID 30011910.
3 – https://pubmed.ncbi.nlm.nih.gov/9134882/ Nieman, D. C. (1997-05). “Immune response to heavy exertion”. Journal of Applied Physiology (Bethesda, Md.: 1985). 82 (5): 1385–1394. doi:10.1152/jappl.1997.82.5.1385. ISSN 8750-7587. PMID 9134882.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ Kreher, Jeffrey B.; Schwartz, Jennifer B. (2012-3). “Overtraining Syndrome”. Sports Health. 4 (2): 128–138. doi:10.1177/1941738111434406. ISSN 1941-7381. PMC 3435910. PMID 23016079.
How Mike O’Hearn Works Out With Real Intensity For Gains
Get a great pump from this monster natural bodybuilder.
Mike O’Hearn is a bodybuilder, fitness model, actor, and entrepreneur who has had a long career both inside and out of the gym. With a massive physique and following, people fell in love with his hard style of training in the gym and his cool, personable attitude out of it.
When it comes to getting a great pump, and especially for those of us only seeking the natural approach, we need to pay attention to those natural bodybuilders with incredible accolades. They’ve done it before, they know what it takes to succeed, and they are living proof that you can get huge without using any enhancing drugs to see gains. While it does take more effort from your training, diet, and supplementation, clearly it is possible to see massive gains all-naturally and Mike O’Hearn is a prime example.
For training hard and seeing all those gains you want most, looking to someone like Mike can be incredibly helpful for he wants to inspire others and share his knowledge of the bodybuilding and fitness world.
Full Name: Mike O’Hearn
Weight
Height
Date Of Birth
245-255 lbs.
6’3’’
01/26/1969
Profession
Era
Nationality
Bodybuilder, Fitness Model, Actor, Entrepreneur
1990, 2000, 2010
American
These workouts from Mike will provide serious growth with a variety of exercises for all your gains and give you a chance to see results while remaining all-natural. Mike has made a great career for himself staying free of enhancing drugs and these workouts can show you how.
About Mike O’Hearn
As the youngest of 10, Mike was always picked on by his siblings. Coming from a family of bodybuilders and powerlifters, Mike’s way of living up to and exceeding expectations was to be the best out of everyone. Hitting the gym and starting his bodybuilding journey gave him not only a massive physique, but also the confidence to do just that.
His career includes notable finishes as a 4-Time Mr. Natural Universe Champion, Mr. America, Mr. International, Mr. World, and a 4-time California Powerlifting Champion. He has starred in movies and television and was featured in over 500 magazines, mostly on the cover. He also was featured in Generation Iron: Natty 4 Life. Working with charities as well, Mike’s philanthropic work involves helping animal rescue shelters so animals can find loving homes.
Mike O’Hearn Training Routine
Mike’s hard style of training is well noted and a main reason people love him. He generally works with heavy compound movements, but of course, sometimes will sneak isolation movements to change things up. Either way, he puts out as much intensity as he can. With his core lifts being the incline bench, squat, and deadlift, he is sure to target all of his muscles to aid in his absolutely shredded aesthetic.
Let’s take a look at some awesome workouts from Mike including chest, back, legs, and arms so you too can see serious growth like Mike himself.
Chest
Exercises
Sets
Reps
Incline Barbell Bench Press
3
10
DB Bench Press
3
10
Incline Fly
3
8
Decline Chest Fly
3
8
Push Press
3
10
Back
Exercises
Sets
Reps
Underhand-Grip Lat Pulldown
3
12
Cable Row
3
10
Underhand-Grip Chest Lat Rows
3
12
Elevated Pulldowns
3
10
Back Extensions
3
10
Legs
Exercises
Sets
Reps
Back Squat
4
8
Leg Press
4
10
Hack Squat
4
10
Arms
Exercises
Sets
Reps
Triceps Pushdown
3
10
Skullcrushers
3
10
Triceps Extension
3
10
Barbell Curls
3
12
Cable Curls
3
12
Cable Concentration Curls
3
10
Preacher Curls
3
10
Cardio Work
For cardio, Mike does put a bit of an emphasis on this and will break his cardio training into week cycles as follows:
Weeks 1-4, 4 days/week, 30-minute sessions
Weeks 5-8, 5 days/week, 45-minute sessions
Weeks 9-12, 6 days/week, 1-hour sessions
Mike’s Nutrition
As a bodybuilder, and someone who prides themselves on routine and a shredded physique, Mike typically eats up to 8 meals a day. About half of his meals include protein, carbs, and fat, and the other half will see a swap out for vegetables instead of carbs. Trying different things can greatly impact your gains and for Mike, what works for him may not work for others and he wants people to know that. Finding your own groove is what will help keep you on track to avoid any diet slipping.
Best Ways To Enhance Natural Gains
While diet and the right training routine are exactly what you need to see huge gains, it would be a disservice to neglect a good supplementation routine to capitalize on all those goals. What supplements can do are assist your daily routine by providing you with extra nutrients and important ingredients that are worthwhile to promote gains like muscle growth, recovery, immunity, and many more.
For those looking to increase strength and improve recovery, definitely check out protein powders, but also look into mass gainers, creatine, and BCAAs for highly effective muscle building supplements. If you struggle to get started before your workout, definitely look into a pre-workout which can offer energy and give you a great boost to help tackle any of your needs. For outside training, consider a multivitamin or omega-3 supplements to aid in health and wellness to keep you thriving inside and out of the gym.
Wrap Up
Mike O’Hearn has had an incredible bodybuilding career, among other notable professions. As someone who prides themselves on their ability to work hard and see the best gains possible, Mike is certainly one of those athletes for us all to pay attention to as we seek the best from our own workouts. Between his training, nutrition, and supplementation, Mike knows exactly what is needed to see real growth and of course, give you that massive and shredded aesthetic that others will envy. Give these workouts from Mike a try and see what they can do for your routine today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Mike O’Hearn Instagram
Is Training To Muscular Failure Necessary?
The Benefits and Drawbacks of Training To Failure
When it comes to strength training, there are a number of different training methodologies that can be applied – some which are undoubtedly beneficial and others that lack scientific backing.
Training to failure is a highly popular method, particularly for those who aspire to develop muscle size and strength.
In particular, traditional bodybuilding training utilizes a lot of sets to failure as they believe it to be a key component of muscle growth.
However, what does the science actually say about training to failure? Is this a training method that you should really be applying to your workouts?
What Is Muscular Failure?
As the name suggests, training to failure involves performing as many reps as possible until you can no longer complete any more.
When performing strength training exercises, the working muscles are subject to fatigue. This fatigue gradually builds over time and begins to impact performance.
Providing that the exercise is maintained, this fatigue will continue to build until the muscles are unable to generate enough force in order to overcome the resistance.
What Is The Purpose Of Training To Failure?
It is not uncommon to see bodybuilders use this training technique in an attempt to force the muscles to increase in size.
Research has determined that there are three mechanisms required to cause muscle hypertrophy (growth). They are mechanical tension, metabolic stress, and muscle damage.
The reason that bodybuilders train to failure is primarily to increase the amount of metabolic stress. Metabolic stress refers to the build-up of metabolites such as lactate and hydrogen ions within the muscle.
Studies suggest that the build-up of fatigue can have an anabolic effect thus increasing the size of the muscles (1).
While hypertrophy tends to be the main reason to train to failure, it is often commonly used in an attempt to increase strength or move beyond a training plateau.
It is believed that working the muscles to failure can enhance muscle activation and motor unit recruitment which may also contribute towards improvements in strength and mass (2).
The Benefits Of Training To Failure
This section will review a number of scientific findings and discuss three proposed benefits associated with training to failure.
1) Increases Muscle Hypertrophy
As highlighted, there is a good reason why bodybuilders tend to utilize training to failure. The greater amount of metabolic stress can stimulate the muscles of the body to grow.
Research suggests that muscular hypertrophy can be attained by working to failure.
As well as increasing metabolic stress, it is theorized that working to failure promotes the activation of motor units consequently increasing muscular hypertrophy.
That said, much of the research is inconclusive and more is required to definitively confirm whether training to failure causes hypertrophy.
2) May Improve Strength
In addition to improving hypertrophy, training to failure may also help to drive an increase in muscular strength.
Therefore, it is not uncommon to find powerlifters and other strength athletes also training to failure.
Studies on the matter have found a link between training to failure and strength improvements.
One particular study divided participants into two groups. The first group performed sets to absolute muscular failure while the other group performed non-failure sets.
After six weeks of training, the results suggested that the lifters participants from the muscular failure group experienced a greater improvement in strength (3).
3) Moving Past A Plateau
For those who are highly trained, hitting a training plateau is not uncommon.
A training plateau is where the body has adapted to a certain point but now will not improve any further.
This occurs when the body becomes accustomed to the training stimulus that it is being exposed to. In order to start adapting again, this training stimulus must change.
If you are not currently training to failure regularly, adding max sets will change the training stimulus which may force the body to change and improve once again.
A recent study determined this method to be highly beneficial for experienced lifters who are struggling to make substantial improvements (4).
The Drawbacks Of Training To Failure
Let’s now consider three potential drawbacks associated with training to muscular failure.
1) Technique Break Down
While the build-up of fatigue is an important part of increasing metabolic stress, it can interfere with exercise technique.
When energy is depleting and the muscle’s ability to contract is affected, it can be more difficult to ensure that you are moving in the right way.
Allowing your form to significantly deviate can increase your risk of sustaining an injury.
Not only will this increase your risk of injury, it may not effectively work the muscles that you are intending to target which may lead to suboptimal improvements in strength and size.
2) Increased Risk Of Injury
As touched upon in the previous point, allowing your technique to break down can increase the chances of poor movement and consequently elevate your injury risk.
Whether you are using a heavy weight for low reps or light weight for high reps, the risk of sustaining an injury is similar. The muscles are still being pushed to their absolute limits regardless of the volume used.
Furthermore, considering the repetitive nature of this training method, there may be an increased risk of developing overuse or repetitive strain injuries.
3) Overtraining Risk
Although training to failure does have the potential to break through training plateaus, if applied incorrectly it may actually lead to overtraining syndrome.
Overtraining is where the body cannot adequately recover from the training stimulus and, instead of making progress, it will actually begin to regress.
Strength, mass, and performance will decline and a variety of symptoms may be experienced, such as chronic fatigue, constant soreness, reduced appetite, poor sleep, and reduced immunity.
By working to failure too often, it is possible to overtrain. Therefore, you should ensure that you apply this training method sparingly in order to avoid overtraining.
Training Volume Considerations
When applying this training technique, bodybuilders tend to use lighter loads and high reps while strength athletes are more likely to use heavier loads with low reps.
So, when applying this training method, how much volume should you use?
The training volume that you use is important and depends on your training goal, requirements, and limitations. However, that said, there are a few considerations that you must make.
Performing heavy lifts, such as the deadlift or squat, to absolute muscular failure is risky. It is likely that your form will begin to deviate well before you actually reach failure.
Pushing through with poor form is not recommended and is likely to interfere with your motor skills or, even worse, cause a serious injury.
Lifting extremely heavy weights can be risky enough even without working to failure, therefore, going lighter may be a more advantageous approach.
However, if you do decide to train to failure when using heavy loads, consider training to technical failure instead. You can read more about technical failure in the section below.
Training with a lighter load may be more beneficial from a technique standpoint as it may be easier to maintain good movement despite the fatigue build-up.
However, a potential issue with going too light is that the training volume may be too high for the body to deal with. Consequently, overtraining or overuse injuries may occur.
As mentioned, the best approach is to use training to absolute failure sparingly to begin with. As your body becomes more accustomed to this training method, you can gradually increase the frequency.
Training To Technical Failure
While there are some concerns regarding training to failure, there is a better option that can minimize these drawbacks known as technical failure.
This involves stopping once you feel or see that your technique is beginning to break down.
As mentioned, when working to failure, technique can easily become compromised which can increase the risk of experiencing an injury.
By working to technical failure, your technique will remain intact thus minimizing the risk of injury.
Furthermore, by working to technical failure it is likely you will do less volume, thus potentially reducing the chances of overtraining.
Final Word
While there are a number of scientific studies that have found training to failure to be beneficial for developing strength and size, more research is required to confirm this.
Although it may cause the body to adapt in strength and size, there are concerns regarding exercise form, injury risk, and overtraining. Therefore, this methodology should be applied to your training with care and precision.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/ de Freitas, Marcelo Conrado; Gerosa-Neto, Jose; Zanchi, Nelo Eidy; Lira, Fabio Santos; Rossi, Fabrício Eduardo (2017-06-26). “Role of metabolic stress for enhancing muscle adaptations: Practical applications”. World Journal of Methodology. 7 (2): 46–54. doi:10.5662/wjm.v7.i2.46. ISSN 2222-0682. PMC 5489423. PMID 28706859.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/#B8 Nóbrega, Sanmy R.; Libardi, Cleiton A. (2016-01-29). “Is Resistance Training to Muscular Failure Necessary?”. Frontiers in Physiology. 7. doi:10.3389/fphys.2016.00010. ISSN 1664-042X. PMC 4731492. PMID 26858654.
3 – https://pubmed.ncbi.nlm.nih.gov/15903379/ Drinkwater, Eric J.; Lawton, Trent W.; Lindsell, Rod P.; Pyne, David B.; Hunt, Patrick H.; McKenna, Michael J. (2005-05). “Training leading to repetition failure enhances bench press strength gains in elite junior athletes”. Journal of Strength and Conditioning Research. 19 (2): 382–388. doi:10.1519/R-15224.1. ISSN 1064-8011. PMID 15903379.
4 – https://pubmed.ncbi.nlm.nih.gov/17530977/ Willardson, Jeffrey M. (2007-05). “The application of training to failure in periodized multiple-set resistance exercise programs”. Journal of Strength and Conditioning Research. 21 (2): 628–631. doi:10.1519/R-20426.1. ISSN 1064-8011. PMID 17530977.
Best Workouts to Do While Traveling
Travel presents challenges to training.
Whether it’s early-morning flights, late arrivals, modest hotel gyms, irregular eating, or, in the case of vacation travel, a disruption from routine, it’s enough to make even the most dedicated gym rat blow off training until returning home.
It doesn’t have to be that way. Travel offers the opportunity to explore new gyms and fitness studios, try new outdoor activities, and even take one’s training up a notch. For some folks, a vacation isn’t a vacation unless it involves pushing the limits of training and crossing off bucket-list feats of strength and endurance.
Any travel, including routine business trips, should involve some training since studies have suggested that frequent travel can be damaging to health and well-being.
Here are eight moves that can be done on the road in the absence of equipment and even being pressed for time. If your day gets away from you in a blur of meetings or sightseeing, it can be done in just a few minutes in a hotel room.
Glute Bridge
What it does: Traveling by plane and car is brutal on the glutes. This move activates the glutes at the start of your session.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.
How many? 10 reps.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
Prescription: 2 sets of 10 reps with 30 seconds rest between sets.
3-Way Pushups
What it does: By doing three sets of 10 pushups in three different positions consecutively, we’re challenging our chest and shoulders from three angles.
How to do it: Do 10 traditional pushups (hands directly below the shoulders) followed by 10 “diamond” pushups (index fingers and triceps touching), followed by 10 wide-grip pushups (hands wider than the shoulders)
How many? 10 reps of each.
Straight Leg Lowering
What it does: This hamstring stretch also challenges the muscles of the chest and torso.
How to do it: Lie flat on your back with arms at your sides and legs straight up above your hips. Keeping one leg straight, slowly lower the other to just above the floor. Return to starting position and repeat. The key is to keep toes pointed toward your shins and back flat on the floor.
How many? 10 reps per side.
Plank-to-Pushup
What it does: It challenges your overall core stability by combining two effective moves in one.
How to do it: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to forearm plank by placing your right forearm down and then your left.
How many? 10 reps.
Squats
What it does: Even without weights, this resets your posture and opens up the hips, which is especially important while traveling.
How to do it: Start in the position with feet shoulder-width apart. Keep your back straight and your body in alignment from ankle to ear. Bend the knees, keeping them over the ankles but not over the toes, and lower your butt as if sitting in a chair. Sit your hips back and down until the thighs are parallel to the board. Slowly rise, returning to the start position. Bend at the hips, keeping the back straight.
How many? Two sets of 10 reps.
Mountain Climbers
What it does: This tests your hip mobility and core strength.
How to do it: This movement mimics mountain climbing. Think of the ground as your mountain. Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to their corresponding arms for 30 seconds. Keep your hips down for the entire motion.
How many? 2 sets of 30 seconds with 30 seconds rest in between.
Wall Sits
What it does: It tests your quads and can be done anywhere on the road. It’s a perfect hotel room exercise.
How: Stand a foot in front of a wall and sit down, back flat, as if you were sitting in an invisible chair.
Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
How Janet Layug Works Her Lower Body & Core For Huge Gains
See how the #1 ranked Bikini athlete works her lower body and core.
Janet Layug, the #1 ranked Bikini athlete on the planet, uses Cellucor supplements to help power her workouts for the best results. As your Ms. Bikini Olympia Champion, Janet is always looking to stay number one and Cellucor knows exactly what she needs.
About Janet Layug
Janet Layug is an IFBB professional Bikini competitor, fitness model, and sponsored Cellucor athlete from Florida. Since earning her pro card, she has won 11 professional competitions, including the title of Ms. Bikini Olympia.
She’s had a successful bodybuilding career thus far with notable results that include:
Bikini Olympia Champion
Arnold Classic Australia Bikini Champion
11 IFBB Titles
She is the #1 ranked Bikini athlete and has no signs of slowing down, with even more ambition to take this as far as she can go. As someone passionate about health and fitness, she only uses Cellucor’s amazing line of supplements to keep her going strong.
Janet Layug Workouts
These workouts are just two examples of how Janet stays ranked #1 on the planet. A lower body workout relies on compound movements to incorporate many muscles while a core workout isolates those abs for increased strength and stability.
Lower Body Workout
An effective lower body workout will strengthen and tone your legs and glutes for serious gains to your training and physique. Janet works with a variety of exercises at different weight to consistently challenge her muscles.
Walking Lunges: 4 sets, 10 reps
Curtsy Lunge: 4 sets, 10 reps
Banded Jump Squats: 4 sets, 15 reps
Elevated Kettlebell Squats: 4 sets, 12 reps
Step-Up Kick-Backs: 4 sets, 8 reps
Sled Push: 3 sets, 100 feet
Front Squat: 4 sets, 8-12 reps
Romanian Deadlift: 4 sets, 10 reps
Goblet Squat: 4 sets, 8-12 reps
Lateral Step-Ups: 3 sets, 20 reps
Core Workout
A strong core is undeniably important for strength, as well as stability and balance. Janet relies on this killer core workout to keep her gains moving forward.
Pike-Ups: 4 sets, 10 reps
V-Up with Stability Ball: 4 sets, 10 reps
Flutter and Scissor Kicks: 3 sets, 20 reps
Plank Variations*: 3 sets, 10 reps
Russian Twists: 3 sets, 20 reps
Mountain Climbers: 3 sets, 20 reps
*Plank Variations: For this part of the workout, the variations involve plank-ups, left side planks, and right side planks.
Nutrition Tips
Janet follows her nutrition routine very closely and works to prep meals in advance to keep close track of what she consumes while also making life easy given her busy schedule. She builds her diet around lean meats and plenty of vegetables including Brussel sprouts, cauliflower, and sweet potato. She does tend to stay away from dairy but will occasionally indulge in a cheat meal. Ultimately, eating around 5-6 meals a day allows her to closely monitor her caloric and macronutrient intakes to ensure she gets all those vital nutrients to thrive inside and out of the gym.
Cellucor Supplements With Janet Layug
As a Cellucor athlete, Janet is always excited to promote their amazing products as she knows how helpful they are for her own training and performance. With clinically studied ingredients, Cellucor seeks to produce the best, so you train harder and take your results to the next level.
C4 Ripped
Cellucor C4 Ripped is a great pre-workout supplement that combines explosive energy with fat loss ingredients for a great workout while burning fat.
C4 Ripped combines the explosive energy of C4 with premium ingredients targeted towards fat loss. A similar energy blend to Cellucor’s classic C4, this is designed to push you through workouts and burn fat.
CLK
Cellucor CLK is a stim-free supplement for toning and sculpting built with amazing weight loss ingredients.
CLK is a stimulant-free supplement specially formulated for your toning and sculpting goals. A fantastic blend of Slimpro, L-Carnitine Tartrate, Raspberry Ketones, and CLA, this is seriously effective for weight loss and shredding.
Alpha Amino
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your recovery to elevate your performance.
Wrap Up
Janet Layung knows exactly what it takes to be the best. As the number one ranked Bikini athlete and Ms. Bikini Olympia Champion, Cellucor supplements are exactly what she needs to power her through every workout. The best supplements only add to her killer routine as she looks to remain the best in the world.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor
These Common Fat Loss Mistakes Will Kill Your Lean Gains
It’s simple to slip up and ruin your gains with everyday mistakes.
Let’s face it. Whether you’re a professional bodybuilder who just the average lay person, being in lean athletic shape is always an attractive idea. You could be inspired by your favorite superhero or just simply want to make a healthy lifestyle change and will eventually be flirting with the idea of getting into shredded condition.
In order to bring that to pass you’re going to have to shed fat and build muscle in order to look at impressive as possible. But so many individuals going about losing fat in the wrong ways, ultimately leaving them feeling defeated. While trying to burn fat and get shredded, many individuals make mistakes along the way, mistakes that end up costing them in the end. So what are the most common mistakes people make when they’re trying to get rid of fat? The list below should answer that question pretty handily.
Thinking A Carb Is A Carb
Many people look at carbs as either the worst thing to put into your body ever or fuel utilized for getting you through a tough workout. If anything the latter makes more sense than the former.
You see, you can’t look at a carb like a carb. By that we mean that simple carbs are the ones you want to avoid more so than complex carbohydrates. Fruits and vegetables are great complex carbs that can give you fuel while white breads, white pastas, and sugary snacks can spell doom for your waistline. The only time you should be eating simple carbs is after an intense workout in order to replenish glycogen levels.
Not Eating Enough
Dieting is key to shedding fat, but you never want to go overboard. The idea is that you want to eat enough calories in the day in order to fuel the body for a hard workout at the gym. When you want to lose fat, being in a calorie deficit is a must. But dropping the calories too drastically will just slow down your metabolism and ultimately send the body into starvation mode, forcing it to hold onto fat rather than burn it.
Avoiding Fats
Fats may be calorie dense but they are a necessary part of your diet. Dietary fats live oily fish and avocado are loaded with nutrients that will have a positive effect on your physique and performance. Fats don’t make you fat, sugars and simple carbs are the culprits. If you’re cutting simple carbs then it’s great to replace those calories with healthy fats, as well as protein, which will promote greater fat loss as well as increased testosterone, another key component to muscle growth and fat burning.
Not Doing Enough High Intensity Work
It’s good to get some miles in on the treadmill, no doubting that. The hard truth is that doing steady state cardio will be great cardiovascular system, but will eat away at your muscle. Upping your training intensity, whether it’s with HIIT cardio or by performing HIIT strength training, putting in the hard in the gym is essential if you want to drop the fat and look like a shredded god.
Have you made any of these mistakes when trying to burn fat? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Exercises Which Will Burn Fat Better Than Cardio
Exercises Which Are More Effective Than Cardio
Most people get a gym membership because they want to shed weight. Losing weight is one of the most common New Year’s Resolutions. This is why there is an influx of new members in gyms around the world during that time.
Most people when they think weight loss, think about cardio. If you’re someone who doesn’t like the idea of spending time on a treadmill or don’t feel comfortable going for a walk or a run in the wild, this is the article for you.
1. Burpees
Burpees are one of the most brutal exercises. All the exercises on this list are high-intensity exercises which will put your cardiovascular system to a test. Apart from losing weight, HIIT workouts help you in building strength and stamina.
Stand with your feet shoulder-width apart. Perform a squat and place your hands on the floor, just inside your feet. Get into the pushup position, perform a pushup and return to the starting position. Reach your arms overhead and explosively jump up in the air. Land back and repeat for reps.
2. Alternate Kettlebell Swings
The benefit of performing HIIT exercises is, you can target specific muscle groups while burning fat. Alternate kettlebell swings will work your shoulders and back while burning those extra calories.
Stand with your feet in a wider than shoulder-width stance. Hold a kettlebell between your legs in your right hand. Swing the kettlebell so its parallel to the floor and at your shoulder level. Return to the starting position and repeat with your left arm.
3. Dumbbell Farmer’s Walk
Dumbbell farmer’s walk is an incredibly effective exercise if you’re looking to build grip strength. This exercise also helps in shedding weight while sculpting your body and strengthing your stabilizers.
Dumbbell farmer’s walk has different variations you can perform. You can use farmer’s walk bars, dumbbells, kettlebells or barbells for this exercise. You can also hold the dumbbells and kettlebells overhead to make the walk intense.
4. Step Up Jumps
If you have ever performed step-ups, you would know this exercise can smoke you. The trick with step-up jumps is you need to maintain a constant intensity. You could perform the bodyweight version of step-up jumps or could add resistance by using weights.
Stand behind a flat bench of knee height and place one foot on the elevated platform. Jump up, driving through the forefoot of the elevated leg. Switch legs in the air so that you land your opposite leg on top of the platform.
5. Battle Rope Wave
Battle rope training is a staple in unconventional gyms, and there’s a good reason behind it. They’re one of the most functional pieces of equipment for high-intensity training and hardcore conditioning.
Battle rope waves can exhaust you in a couple of minutes. This exercise might look easy but will take all you have. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively.
How long are your cardio sessions? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.