Tag: Workouts
How Jordan Syatt Sees Gains With Quick & Effective Workouts
These workouts from Jordan Syatt can influence gains while saving you time in the gym.
Jordan Syatt is a personal trainer, fitness influencer, and bodybuilder with a big presence online seeking to help others achieve their goals. As someone who understands health and fitness, his workouts below are efficient and will seriously influence growth for all your muscle building and body recomposition needs.
While we all know roughly what we need to do to get fit and trim down, it can be hard to put together the most effective training plan possible for ourselves. With so much going on, and our plates full with busy lives, work, and other activities, sometimes having a workout blueprint makes life just a little bit easier. Looking to professional bodybuilders, athletes, and other experts can be a great way to gain knowledge while also working to change our physiques into something to be proud of. With the right guidance, you are well on your way to easy success inside and out of the gym.
As a fitness coach and bodybuilder himself, Jordan knows the dedication and grit it takes to see those desired results and seeks to help others in a comprehensive way to make that happen.
Full Name: Jordan Syatt
Weight
Height
Date Of Birth
130-135 lbs.
5’4’’
05/10/1991
Profession
Era
Nationality
Personal Trainer, Fitness Influencer, Bodybuilder
2010
American
Jordan’s approach to training is one where everyone can be involved. Anyone at any experience level can perform these and see great gains while also doing so safely and effectively. With our busy schedules, sometimes all we need is a little assistance from those who know best to give us the edge we want most.
About Jordan Syatt
Jordan Syatt is a personal trainer, fitness influencer, and bodybuilder with a following on social media that continues to grow every day. As a Precision Nutrition Certified coach with a degree in Health & Behavioral Science, he knows exactly what it takes to see results and change your body composition. He has worked with many major news outlets like CNN, Business Insider, The Huffington Post, and more, and trains notable people of status like Gary Vaynerchuck. Holding multiple powerlifting records himself, he knows just what it takes to not help others see their goals become reality but also what it takes to push himself to reach new heights.
His goal is simple, being to give you knowledge and confidence to help you achieve your goals in a quick and efficient way while also having fun. With the knowledge to put together solid and engaging plans, it is absolutely possible to do with his workouts below.
Jordan Syatt Workouts
While focusing in on one muscle group can influence growth, these workouts from Jordan Syatt work to cover all your bases to give you the best chance at seeing growth without wasting too much time. The perfect number of sets and reps, combined with all-around great exercises, is a sure fire to see those desired gains. Plus, having someone with the knowledge like Jordan guiding these workouts makes all the difference when you actually want results.
Total Body Workout
Exercises
Sets
Reps
Reverse Lunge
3
8 each leg
Elevated Push-Up
3
8
Sumo RDL
3
10
DB Row
3
10 each arm
Side Plank
3
12 seconds each side
Thruster
3
12
Upper Body Workout
Exercises
Sets
Reps
Push-Up
3
10
DB Row
3
10 each arm
Lat Pulldown
3
10
Shoulder Press
3
10
Triceps Kickbacks
3
12
Bicep Curls
3
12
Lower Body Workout
Exercises
Sets
Reps
Goblet Squat
3
8
Romanian Deadlift
3
10
Plank
3
20 seconds
Glute Bridge
3
10
For Jordan’s workouts, he makes it clear that the all or nothing mindset should go away. There are days where you might get just a little out of a workout, but that doesn’t mean failure. Taking the time to see progress relies on patience and it is possible to see those results in due time. Staying hydrated and eating plenty of color in your diet will allow you the proper fuel to stay engaged and powered through any workout.
Featured Supplement For Additional Gains & Support
After a grueling workout like above, you need the right supplements to give you that added boost to grow but also fully recover. Something like a pre-workout or an intra-workout BCAA can offer energy and assist in muscle pumps and recovery to give you the best chance at fully optimizing your workout, as well as things like creatine, testosterone boosters, and fat burners. But protein powders should not be overlooked and can greatly influence your post-workout experience so you see great results.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
These workouts from Jordan Syatt can offer a great way to see growth in an efficient and effective way. Our lives are busy and sometimes we just don’t have all the time in the world to get a long pump in. Looking to those workouts that can greatly influence our gains from bodybuilders, athletes, and experts who know best is exactly what we need to succeed. Don’t settle for anything less and give yourself the opportunity to learn from the best. Jordan Syatt is one to learn from and you will see that desired change you want most 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 Jordan Syatt Instagram
10 Pushup Variations You Need To Try
These are the 10 Pushup Variations You Need To Try
Pushups are one of the first physical exercises most people learn to perform while growing up. Since pushups are a symbol of strength, they are one of the most common physical competitions people engage in around the world.
Although there is a lot more to pushups than many people realize. The traditional pushups target the chest but there are many other variations of this exercise which work other muscle groups.
1. Traditional / Basic Pushups
Everyone needs to start somewhere and the traditional pushups are for the people who are just starting to workout. In this exercise, you lay down facing the floor with your hands placed on the floor at each side of your chest. If this variation is hard for you, you should start with kneeling push-ups or wall push-ups until you build strength.
2. Diamond Pushups
While the traditional pushups primarily work your chest, the diamond pushups are efficient at engaging your triceps more than your chest. In diamond pushups, you form a triangle by joining both your thumbs and index fingers under your chest.
3. Superman Pushups
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Superman pushups are one of the harder forms of pushups. This exercise engages your core and requires shoulder strength. Lie down facing the floor with your arms and legs stretched out. Perform the pushups using your shoulders.
4. Clap Pushups
There are only a few other pushups variations which can increase your strength and explosiveness like the clap pushups. Perform a traditional push-up, explode your way up so your hands are off the ground. Clap your hands while you’re in the air.
5. Spiderman Pushups
You’re wrong if you thought pushups can only engage and develop your chest. Spiderman pushups work your core and help you in developing the obliques. Get into the traditional push-up position, raise your right leg to your right elbow and hold it at this position while you perform a set. Repeat for the left side with your right foot on the floor.
6. One-Armed Pushups
Single-armed pushups have been the symbol of badassery for a long time. One-armed pushups are a unilateral exercise which works one side of your body at a time. Unilateral exercises are great at fixing muscle imbalances and building strength.
7. Incline Pushups
Incline pushups involve the same hand placements as the traditional pushups. This exercise works your lower pecs and triceps. In incline pushups, you have your feets placed on the floor while your hands are placed on an elevated platform like a bench.
8. Decline Pushups
Decline pushups are the opposite of the incline pushups. In this exercise, your feet are placed on an elevated platform while your hands are on the floor. Decline pushups work your upper pecs and shoulders.
9. Weighted Pushups
Weighted pushups can be a variation of all the exercises mentioned in this article. If you find any of the exercises on this list to be easy, feel free to add resistance by using weights.
10. One-Leg Pushups
Single-legged pushups are one of the few pushups variation which involved your lower body. Raise your right leg with your left foot on the floor while you perform a set of pushups. Repeat with the left leg raised and your right foot on the floor. Doing this will recruit your core and abs.
Which is your favourite push-up variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Steal These 3 Strongman Moves And Become A Massive Badass
Strength vs. Size…why you don’t have to choose.
Strongman season has come and gone; and while it was an intense showdown between “The Mountain” Thor Bjornson and 2016 winner Brian Shaw, Shaw takes the prize and now we can all go home…right? Wrong, the “World’s Strongest Man” competition is a display of strength and athleticism, rivaled nowhere else, not only do you have to be big but you have to be able to move.
I don’t know about you but that seems like something tailor made for a SPORT like bodybuilding. “Good artists borrow, great artists steal” – Picasso. Let’s make bodybuilding great again. This is a klepto’s guide to making the world’s biggest men work for you.
Exercise 1: The Sled Pull
We know you’ve heard of it before, but you’re still not doing it. The Sled pull is an awesome exercise because it’s great at building TUT (Time Under Tension). If you’ve read our previous article you know that TUT triggers muscle hypertrophy which is essential for muscle growth as well as strength gains.
What’s also great about the sled pull is that it’s fun. You can perform a myriad of exercises with a a couple of plates and a sled, the gym is your oyster. Lower body, upper body, as a warm up, or as the whole show, the sled pull is limitless and idiot proof.
*The kicker – Not only does this exercise build mass but it raises your heart rate and burns your lungs giving you a sneaky cardio workout.
Here’s a video with Strongman personality Mark Bell showing you how you can get creative.
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Exercise 2: Cheat on your barbell with an Atlas Stone
Training with Atlas Stones can give you the edge in power and strength, as well as the “I’m a badass” feeling after you’re done with a workout.
You can Use these stones to switch it up for a barbell and conduct a multitude of lifts including cleans, shoulder presses, thrusters, shouldering, deadlifts, and front squats to name a few. The form and technique required to lift an Atlas Stone over your head is impressive. It requires deeper squats, recruiting large and small muscles that you don’t normally use in order to keep the constantly shifting surface stable. If you’ve never tried it you should, it will have you feeling like a beast!
Here’s a quick video by our friends at the Onnit Academy
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Exercise 3: Get Farmhand Strong
The Farmer’s Walk is probably one of the simplest exercises known to man. You lift things up and put them down, literally. Oh, you and one more step, the walking. But while it may seem simple on the outside, be sure that you’re body is going through some complex coping methods.
First your forearm muscles are controlling the direction of the weight, then your back muscles are trying to prevent you from having your shoulders ripped off of your body, then your abs are stabilizing as well as trying to prevent you from folding in half. Oh, and did we mention your legs have to make dynamic movements with that weight, which won’t make your cardiovascular system too happy either? Simple, but deadly.
We’ve attached a video from our friends over at Buff Dudes to show you the proper way to perform the farmer’s walk.
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Do you have these strongman exercises in your routine? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Build Bigger Biceps With These 3 Dumbbell Exercises
Build Bigger Biceps With These 3 Dumbbell Exercises
Nothing gets your confidence up like looking down at your arms and seeing a pair of bulging biceps. At the same time, nothing can be harder, or more confusing than growing those bulging biceps. There are so many exercises to choose from, and they all seem to do pretty much the same thing, right?
You’ve got barbell curls, dumbbell curls, concentration curls, zottman curls, incline curls, supinated dumbbell curls, hammer curls, preacher curls, spider curls, and the list goes on and on…
But what are the best exercises to actually build bigger biceps? First, let’s get a quick anatomy lesson.
Biceps Anatomy 101
Pics Of Biceps Muscle With Name Muscle Pictures Ii | Chandler Physical Therapy – Anatomy Inner Body
The biceps originate in the shoulder and insert below the elbow. In the picture here, you can see that the long and short head of the biceps actually take different paths through the shoulder before they connect. The short head goes around the humerus (the big upper arm bone), while the long head goes over top of the humerus.
Why is this important?
Depending on the position of your humerus, the biceps will be stretched to varying degrees, which affects how your biceps behave during an exercise.
For instance, if your elbows are back behind your body, like in an incline curl, then the long head of your biceps will be stretched more than the short head. If your elbows are in front of your body, like in a spider curl, then both heads will be stretched less. We’ll talk more about why that matters in a bit.
Biceps Functions
The other important thing to know about your biceps is that they have two functions: flexion and supination.
Flexion is the act of bringing your hand towards your shoulder, and supination is the act of turning your hand from a palms down position, to a palms up position.
From the textbook to the Gym
Now that you understand about your biceps anatomy and functions, let’s dive into the workout.
Build Bigger Biceps With These 3 Dumbbell Exercises
This workout switches up the angle of your arms to vary the stretch in your biceps. Stretching your biceps more will help emphasize the long head, working your biceps peak, and stretching your biceps less will help you get a really strong contraction.
In addition to changing the angle, this workout incorporates both biceps functions, flexion and supination, for a full biceps workout.
Exercise #1: Dumbbell Spider Curls – 3 sets x 10, 8, 6 reps
With your elbows in front of you, like here in the spider curl, your biceps are stretched less. This allows you to get a really strong contraction. Make sure to squeeze your biceps as hard as you can at the top of this movement.
Exercise #2: Supinated Dumbbell Curls – 3 sets x 8 reps
Supinated dumbbell curls are one of the best biceps exercises because it incorporates both flexion and supination. Make sure to twist your wrists earlier in the movement, rather than later, and twist and squeeze as much as you can at the top.
Exercise #3: Incline Dumbbell Curls – 3 sets x 10-12 reps
Remember that if your elbows are behind your body, like here in the incline curl, then the long head is stretched more. Since the long head is stretched more, this will cause it to slightly work more.
Want to get a taller biceps peak? The peak is actually the long head, so doing incline curls can help.
Pro Tip: Flex your triceps at the bottom of the movement. This will ensure you get a full stretch for your biceps and don’t cheat.
Conclusion
This workout is one of the best biceps workouts because it works your biceps in the flexed position, in the stretched position, and hits both functions of your biceps.
Also, you only need a dumbbells, so it can be done at nearly any home or commercial gym.
Have a different combination of dumbbell biceps exercises you like? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jake is a former personal trainer & current fitness nerd. Check out more tips to get bigger arms on his site AnywhereArms.com.
*Header image courtesy of Envato Elements.
Three Unconventional Unilateral Exercises to Improve Leg Strength
Performing Unilaterals To Enhance Performance
As a beginner, due to the fact that the body is unaccustomed to the stimulus of strength training, deadlifting and squatting regularly will significantly and rapidly build full-body strength.However, as you become more highly conditioned it may be necessary to make a number of substantial changes to your training in order to continue hitting personal bests. Not only does the rate of strength improvement begin to slow over time but muscular imbalances may also be established if the focus is constantly on bilateral (two-limbed) exercise.Incorporating unilateral (single-limb) exercise into your training program can yield great benefits and allow you to surpass your squat and deadlifts PB’s.
Three Benefits of Unilateral Training
This first section will briefly highlight three substantial benefits associated with unilateral training that will ultimately allow you to perform heavy compound lifts more efficiently.
1) Eliminating Muscular Imbalances
Muscular imbalances are not uncommon and it is likely that everyone suffers from imbalances to one degree or another and there are a number of reasons why they develop.Firstly, everyone tends to have a dominant side – right or left. In everyday activities, exercise and sport, it is likely that one side is used more heavily than the other.As a result, the dominant side may increase in strength to a greater degree than the non-dominant side thus causing an imbalance between the right and lift side.While it is typically the case that the weaker side is the non-dominant side, be aware that this is not always the case and the dominant side may well be the weaker side.Another potential cause of an imbalance is injury. As a consequence of injury, often weakness and instability are apparent around the injured site (1). While rehabilitation exercises will help to restrengthen the injured site, an imbalance between sides may still remain.Furthermore, imbalances can become exacerbated by bilateral training. The stronger side can compensate for weakness on the other side and cause the imbalance to develop further.Imbalances need to be assessed and rectified through unilateral training as they may negatively affect performance and may even increase the risk of sustaining an injury.
2) Injury Prevention
Imbalances and weaknesses can significantly alter or interfere with exercise technique which can significantly impact performance.For example, during the squat, if the stronger side is compensating for weakness on the other side, the hips will likely significantly shift towards the stronger side (2).By strengthening the weaker side and correcting any muscular imbalance that exists, the way in which you move will become more efficient and technique will improve.Becoming more competent with your technique will allow you to lift a greater load which will increase the training stimulus and consequent rate of adaptation to the muscles.Stronger muscles will allow the body to cope with a greater amount of stress will also improve the function of joints thus reducing the injury risk.As touched on, having significant muscular imbalances can increase the risk of sustaining an injury, therefore, by reducing imbalances the risk of injury will be significantly lessened.
3) Enhanced Muscle Recruitment
Research comparing electrical activity of muscle during both unilateral and bilateral leg exercises has indicated that unilateral exercise activates muscle to a greater extent in comparison to bilateral exercise (3).Part of the reason for this is that when performing a unilateral exercise you have only one base of support whereas you have two during a bilateral movement. Having just a single base of support increases the instability of the exercise and therefore a large activation from a number of leg muscles is required to assist in stabilization.Not only does unilateral exercise require a greater activation from the lower extremities, the core must also activate more highly to enhance control and stability.Using a single-leg stance will strengthen all of these muscles in a highly functional way. Many everyday activities require you to maintain balance and stability while in a single-leg stance.Some examples that demonstrate this include walking, stepping up, running, sprinting, and changing direction.With this understanding, it is imperative that a number of unilateral strengthening exercises such as lunges, split squats and single-leg deadlifts and incorporated into our training programs.
Three Unilateral Exercises for Leg Strength
The following three unilateral exercises would not be seen as your conventional-type unilateral exercises, however, there is no denying their effectiveness.The following section will provide detail on the exercise, its uses, benefits, the required technique and how it should be programmed into your strength training.
1) Single-Leg Hip Extension with Hamstring Curl
Considering that the hamstrings control the extension of the hips and knee flexion, this exercise will effectively train the hamstring as it incorporates both of these movements.Furthermore, the use of the swiss ball will increase the need for stability which will place an additional demand on a number of stabilizing muscles.Improving the strength and function of the hamstrings will have a significant impact on the deadlift considering that the deadlift is a hamstring-dominant exercise.While this is undoubtedly an excellent accessory exercise for improving both the deadlift and squat, it is also highly recommended for runners as the exercise replicates the demands of road running.Be aware that this exercise is highly demanding on the hamstrings and therefore high repetitions may be something that you wish to avoid. Start with 2-3 sets of 6 reps per side and gradually increase the reps as the week’s progress.
Technique:
1) Lie flat on the floor and start by placing one foot on top of the swiss ball. Ensure that the heel is pressed into the ball and that the toes are pointed upward.2) Perform the hip extension by engaging the core and driving through the hips so that they lift from the floor and hold them in position. 3) Keeping the hips up, pull the ball in towards your glutes by bending the knee until it reaches a 90-degree angle.4) Briefly pause in this position before beginning to extend the knee and slowly return to the starting position all while keeping the glutes engaged.5) Once the leg has been fully extended, gradually drop the hips down until they return to the floor. Repeat this process until the prescribed number of reps have been completed.
2) Kettlebell Swap
When performing the squat and deadlift, the knees should be pushed wide and track over the toes while the feet remain stable. Some individuals find that, when they squat and deadlift, pronation occurs and the feet fold inward. This is something that should be avoided as far as possible as it can lead to injury (4).Allowing the ankles to pronate may place undue stress and strain on the knees and consequently make it more challenging to engage the glutes and lockout the hips. The kettlebell swap is an exercise that is highly recommended for those who experience this pronation of the foot during the squat and deadlift. The exercise places you in a single-leg position in order to improve balance and effectively build strength around the ankle joint.Regularly performing the kettlebell swap and strengthening the ankles and feet will not only work to prevent injury, it will also put you in a stronger and more stable position when squatting or deadlifting.In addition, in order to pass the kettlebell under control and to prevent swinging, the core muscles and a number of hip muscles must powerfully contract.If this exercise is new to you, consider starting with a light load (18-26lbs) and gradually increase the weight over time.The kettlebell swap can serve as an excellent warm-up activity or can be effectively paired with the squat or deadlift. Look to perform sets of 6 reps per side.Be aware that it is possible to use a dumbbell for this exercise if you do not have access to kettlebells.
Technique:
1) Start by standing tall while holding the kettlebell in your left hand. Keep the arm straight so that the weight hangs by the hip. Engage your core muscles, slowly lift one foot from the floor and find your balance.2) Under control, reach across the body with the left hand and pass the kettlebell to the right hand while maintaining a vertical trunk position and return the weight to the side of the hip.3) While still maintaining a core brace, pass the weight back to the left hand and returning to the starting position – this is one rep. 4) Continue to swap back and forth from left to right until you have completed the desired number of reps. Repeat the above steps again but this time starting with the weight in the right hand.
3) Offset Lateral Lunge
When it comes to leg development, often major muscles like the glutes, hamstrings, and quads are prioritized. The adductors can be overlooked yet they play such a crucial role in hip strength and mobility.Having adductors that are weak or tight can interfere with movement generated around the hips and can, therefore, impact deadlift and squatting ability.Lateral lunges are a superb resistance exercise that can be used to build strength in the adductors (as well as the quads and glutes).The lateral lunge is particularly effective as it simultaneously works the adductors of the leading leg and stretches the adductors of the trailing leg.To add a further challenge, using one kettlebell rather than two will decrease stability. If two kettlebells were to be used, the weights counterbalance each other and stability demands decrease.Using one kettlebell will increase the demands on core and lower extremity musculature as they work to increase stability and prevent any rotation or bending through the trunk.On a side note, you may wonder why a lunge exercise is considered a unilateral exercise specifically because both feet are placed in direct contact with the floor.When you review the demands and biomechanics of the exercise it becomes clear that the lunge is really a unilateral exercise (5).During the lunge (and lunge variations) it is the front leg that drives the movement and is exposed to a great amount of stress; the rear leg simply enhances stability and is not activated as highly during the movement.The offset lateral lunge is best used as an accessory exercise after completing sets of squat and deadlift. Keeping in mind that this is an accessory, extremely heavy loads should be avoided. Depending on your strength levels you may wish to start anywhere between 26 – 53 pounds.Look to complete sets of 8 – 12 reps per leg. For comprehensive hip development, consider pairing the lunge with a hip mobility exercise such as split stance adductor mobs.
Technique:
1) Start by standing tall and bringing the kettlebell up to the rack position. This is where the kettlebell is brought up to shoulder height and sits comfortably on the bent arm.2) Before stepping laterally, push the chest up and brace the core. Take a large step to the side which is not holding the weight and plant the foot.3) Bend the knee of the leading leg and drop your backside down towards your heel all while keeping the trailing leg straight – you should feel a significant adductor stretch in the trailing leg.4) Push hard through the heel of the leading leg to drive the body back up to standing. Imagine you are trying to drive your heel through the floor.5) Repeat until the prescribed number of reps has been completed then move the kettlebell to the other side and perform the same number of reps on the other side.
Final Word
Considering the impact that muscular imbalances can have on strength development and injury risk, a significant portion of your training program should be dedicated to unilateral exercise.If you aspire to improve your squat and deadlift performance, incorporating the three aforementioned unilateral exercises into your training is highly recommended.
References:
1 – Fulton, Jessica; Wright, Kathryn; Kelly, Margaret; Zebrosky, Britanee; Zanis, Matthew; Drvol, Corey; Butler, Robert (2014-10). “INJURY RISK IS ALTERED BY PREVIOUS INJURY: A SYSTEMATIC REVIEW OF THE LITERATURE AND PRESENTATION OF CAUSATIVE NEUROMUSCULAR FACTORS”. International Journal of Sports Physical Therapy. 9 (5): 583–595. ISSN 2159-2896. PMC 4196323. PMID 25328821.
2 – Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (December 1, 2014). “The back squat: A proposed assessment of functional deficits and technical factors that limit performance”. Strength and conditioning journal. 36 (6): 4–27. doi:10.1519/SSC.0000000000000103. ISSN 1524-1602. PMC 4262933. PMID 25506270.
3 –McCurdy, Kevin; O’Kelley, Erin; Kutz, Matt; Langford, George; Ernest, James; Torres, Marcos (2010-02). “Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes”. Journal of Sport Rehabilitation. 19 (1): 57–70. doi:10.1123/jsr.19.1.57. ISSN 1056-6716. PMID 20231745.4 – Lee, Jong Dae; Koh, Da Hyun; Kim, Kyoung (2015-1). “The kinematics of the lower leg in the sagittal plane during downward squatting in persons with pronated feet”. Journal of Physical Therapy Science. 27 (1): 285–287. doi:10.1589/jpts.27.285. ISSN 0915-5287. PMC 4305583. PMID 25642092.
5 – Riemann, Bryan L.; Lapinski, Shelley; Smith, Lyndsay; Davies, George (2012-8). “Biomechanical Analysis of the Anterior Lunge During 4 External-Load Conditions”. Journal of Athletic Training. 47 (4): 372–378. ISSN 1062-6050. PMC 3396296. PMID 22889652.
3 Ways To Build A Powerful Bench Press
Create A Goal Plan
When looking to improve any lift in the gym, or to achieve any goal in life, it is necessary to set out an effective plan that will guide you to success. As the well known saying goes, “fail to prepare, prepare to fail”.
Training Volume for Strength Gains
When it comes to benching improvements, benching once a week will simply not suffice, regardless of how many sets and reps are performed in one session.
By following the traditional 5 x 5 method, 25 reps will be completed. That’s 25 reps for the week which is undoubtedly insufficient if the goal is to improve bench press performance.
Instead of training the bench press once a week, it is worthwhile performing it more frequently. Not only will this increase training volume, which can lead to an increase in strength (1), but substantial time can be spent refining technique.
More substantial improvements will be made with an individual practicing multiple times each week than with an individual who practices sporadically.
Even something as simple as switching to benching 3 x 5, twice a week is of great benefit. While the total volume only increases by one set in comparison to 5 x 5, the quality of those sets will be much greater.
Because only 3 sets are being performed, as opposed to 5 sets, the workout volume decreases, the muscles are less fatigued, and therefore, the reps are much smoother.
Frequency is undoubtedly important, but so is the quality of the movement. For strength gains, precise, frequent reps are much superior to sporadic, substandard reps.
Ensuring that the training volume is correct is the first step. However, if a bench press improvements are still stagnant, there are 3 methods that should be employed.
1) Practice Frequently
As mentioned, focusing on the skill acquisition instead of the weight on the bar is an effective method of improving one’s technique.
Regularly benching will allow you to increase overall training volume and consequently allow you to push heavier weights as strength develops.
An effective method of practicing and upping training volume is to add 5-8 sets of 1-3 reps of bench into your training program. Ensure to use a lighter weight and focus on the movements.
By simply adding this in, you will complete 24 additional reps to your weekly training volume. In turn, this will enhance benching technique and strength capacity.
In terms of frequency, anywhere between 2-4 sessions per week would be enough. As referred to, it is possible to add in lighter-weight practice sets into an existing program, if necessary.
It is absolutely fine to tweak the program until you find the optimal combination of both intensity and frequency that brings about results.
2) Performing Effective Variations
If you have been benching for a number of years, it is likely that you have reached a training plateau before. A plateau is simply where progress seems to have stalled or ceased entirely.
One method that is particularly effective for moving beyond a training plateau is to use exercise variations. There are a vast number of variations for the majority of compound exercises.
For the novice, strength gains come easily. This is partly because their nervous system adapts rapidly to the new training stimulus which causes an increase in strength (2).
Frequency should take precedent for the novice and exercise variations are not necessarily required at this stage. Strength will rocket with frequent practice and patience.
However, over time, the body becomes more and more accustomed to the stresses of training and therefore, the rate of adaptation begins to slow as the body becomes more accustomed to the training stimulus.
As a result, increased frequency alone will not have a large muscle stimulating impact. It is at this stage that would be wise to consider bringing in exercise variations.
Studies show that exercise variance is more effective for improving muscular strength in trained individuals than traditional loading schemes (3).
There are a number of factors that should be considered when selecting appropriate variations for bench, or any other exercise for that matter.
The movements involved in the exercise should engage a great amount of muscle, allow for heavy loading and involve a large range of motion.
Keeping this in mind, it should be easy to see why an incline bench press is superior for building strength than a cable fly.
The movements involved in a cable fly may indeed allow for a greater range of motion, however, muscles activation is greater and more weight can be pressed with the incline bench.
With all exercise or sport-specific training, variations should be chosen based on improving a movement rather than strengthening a specific muscle group.
With this understanding, once again, the incline bench press trumps the cable fly. In order to develop benching ability, it is wise to select exercises that replicate the movement patterns of the conventional bench press.
A few examples of effective bench press variations include: decline bench, touch and go bench, pause bench, tempo bench, feet-up bench and slingshot bench.
3) Comprehensive Recovery
The effort that you put into tailoring and executing the perfect bench program will be in vain if adequate recovery from exercise is not prioritized.
There is much more to recovery than simply ensuring that rest days are scheduled into the week. Sleep, nutrition and hydration will all play a role and will therefore have an impact on how effectively you recover.
Firstly, proper nutrition is essential for bringing about changes in body composition. A calorie surplus is required for muscle gain – this is where you consume more calories per day than the body requires (4).
The additional calories are required to accelerate recovery and causes muscle fibers to increase in size.
It is recommended to track your daily calories when looking to add muscle size. This way you can be sure that enough calories are being consumed to cause growth. If you fail to track, you are shooting in the dark.
In addition to this, adequate protein should be consumed every day. Protein is also required in the recovery process from the stresses of strength training.
Failure to consume enough calories and protein each day will fail to bring about optimal muscle growth and strength gains.
The body needs time to recover from the everyday stresses and strains of life and it does so through sleep.
Requirements for sleep tend to vary from person to person, however, typically the recommendation is to aim for between 6-8 hours per night.
It may take a little trial and error to understand how much sleep your body really needs. Often, more sleep is better.
If you’re uncertain about whether or not you’re getting enough sleep, look to go to bed slightly earlier each night and assess if this has a positive impact on your performance in the gym.
Inadequate sleep has been found to hamper muscle building progress predominantly through reducing exercise performance (5).
Finally, hydration often has a bigger impact than many perceive. Drinking water regularly throughout the day can help to keep the body functioning optimally.
For many, hydration levels are not maintained throughout the day which can lead to poor performance in the gym (6). Drinking a vast amount during exercise is simply not enough.
It is important to space out water intake rather than drinking it all in a short time period. Look to be consistent with hydration on both training and rest day.
For those who are unsure how much water they should be drinking each day, aim for half your bodyweight in ounces. From that point, water intake can be steadily increased if necessary.
Proper nutrition, ample sleep and good hydration should not be seen as a privilege, rather an essential for developing strength and size.
If you are fully committed to improving in the gym, then you must be serious about the time spent outside of the gym too.
Final Word
While it is crucial that proper programming is in place, it is equally important to consider other factors that significantly influence strength gains. Appropriate nutrition, sleep, hydration and even genetics will all determine whether or not success is attained in the gym.
References:
1-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
2-Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; Wells, Adam J.; Jajtner, Adam R.; Beyer, Kyle S.; Boone, Carleigh H.; Miramonti, Amelia A. (2015-8). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. PMID 26272733.
3-pubmeddev; al, Fonseca RM , et. “Changes in exercises are more effective than in loading schemes to improve muscle strength. – PubMed – NCBI”.
4-Leaf, Alex; Antonio, Jose (2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275. PMID 29399253.
5-pubmeddev; al, Knowles OE , et. “Inadequate sleep and muscle strength: Implications for resistance training. – PubMed – NCBI”.
6-pubmeddev; al, Judelson DA , et. “Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance? – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
Build A Thick and Wide Cobra Back With This Workout
Build A Cobra Back With This Back Workout
Hitting the lat spread pose should look like you’re drawing curtains on the people standing behind you. Bodybuilding is a game of illusions, and a V-Taper can make you stand out by making your upper body look bigger and meaner.
An effective back workout should have a combination of isolation, compound, pulling, and pushing movements to target your lats optimally. We’ve designed a workout for you which will take your back gains to the next level.
Pull-Ups – 50 Reps
We took this tip from the Governator himself. Arnold used to perform 50 reps of pull-ups at the beginning of each back workout. Pull-ups are a great way of warming up your back and building the width in your lats.
You must hit your back from all the angles. Make sure you’re not just going through the motions. Squeeze and contract your muscles with every rep to make the most of the exercises.
T-Bar Rows – 3 Sets 12-15 Reps
The pulling movements help in building the width in your lats and the rowing lifts develop the thickness in the back. If you don’t have a T-Bar machine at your gym, you can use a barbell as the T-Bar by placing one end of the bar in a corner so it doesn’t move.
Most people make the mistake of standing upright or bending over too much while performing the T-Bar rows. Your torso should be forming a 45-degree angle with the floor throughout the exercise.
Superset
Wide-Grip Lat Pulldowns – 3 Sets 12-15 Reps
Straight Arm Cable Pulldowns – 3 Sets 12-15 Reps
While performing the wide-grip lat pulldowns, make sure you are not using momentum by swinging back and forth. Using the jerking movement takes off tension from your lats by recruiting your arms.
The straight arm cable pulldowns work the thickness of your back. Your elbows will be locked at an angle and your torso will be at a 45-degree angle with the floor. Keep your upper body stationary throughout the exercise.
Single-Arm Dumbbell Rows – 3 Sets 8-12 Reps
Dumbbell rows are a staple in the back workouts. Perform the dumbbell rows by placing one hand and knee on a flat bench while holding a dumbbell in the other hand, and the other foot on the floor.
While rowing the dumbbell, keep all the tension on your lats. If you feel stress building up in your biceps, it means you’re using momentum which is leading to the recruitment of the secondary muscles.
Superset
Barbell Pullovers – 3 Sets 12-15 Reps
Weighted Hyperextensions – 3 Sets 12-15 Reps
Barbell pullovers are one of the most underutilized back exercises. Perform the barbell pullovers by lying across a flat bench while holding a barbell above your chest. You need to keep your elbows locked so your arms are in a straight line. The barbell pullovers help in developing the V-taper. A broad back can make your shoulders look wider and the stomach thinner.
Developing the separation and conditioning in the lower back can be one of the trickiest things. You can perform the weighted hyperextensions by holding a barbell, weight plates or dumbbells in front of your chest.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
8 Functional Exercises for Building the Glutes
The Importance of Building Stronger Glutes
Many individuals train the glutes with the sole purpose of increasing the size of the muscles to enhance aesthetics.
While this type of functional training is very popular at the moment there is an even better reason to regularly train the glutes out with aesthetics.
Having powerful and functional glute muscles will not only allow you to train and perform at a high capacity, it can also have a significant impact on your overall health (1).When it comes to glute building, there are two exercises which are commonly used in training programs – the squat and the deadlift.
While there is no denying that these two exercises are excellent glute developers, they are not the be-all and end-all.
The 8 Glute Building Exercises
The glutes respond well to a variety of rep ranges and movements. As a result, the following exercises utilize a range of equipment and manipulates volume to really challenge the glutes.
Here are 8 of the best glute building exercises…
1) Barbell Glute Bridge with Band Abduction
Adding in resistance bands to glute dominant movements is a great way to ensure that the muscles are maximally activated throughout the exercise and promote muscle growth (2).Looping a band around the knees will force you to push the knees out and keep them out as you move and place a great load on the gluteus medius, a muscle which is often neglected.
The addition of the band in combination with the glute bridge movement, will contribute to a serious glute burn!
Coaching Points:
1) Assume the glute bridge position, place a resistance band just above the knees and align the barbell with the crease of the hips.
2) Ensure that the shins are as vertical as possible and that the hip is externally rotated to place maximal tension on the glutes rather than the hamstrings (3).
3) Engage the core muscles before driving powerfully through the heels and extending at the hips. At the top of the movement, squeeze the glutes tightly while preventing overextension of the spine.
4) Keep the body in as straight a line as possible and hold this position. From there, look to complete 2-3 hip abductions (driving the knees out to the side of the body) and then return to the floor.
5) Complete 3-5 sets of 5-10 repetitions.
2) Single Leg Barbell Lift With Foot On Wall
The conventional barbell leg lift involves pressing the heel into the floor, however, this unique exercise will look to develop the hamstring as well as the glutes by placing the foot on a wall.
Changing the foot position will mean that you have to drive horizontally rather than vertically which completely changes the dynamic of the exercise and increases the challenge.
As with so many glute based exercises, it is imperative that the movement is driven through the contracting of the glutes and hamstrings rather than through spinal hyperextension.
Coaching Points:
1) Lie flat on your back and align the barbell with the crease of the hips. While maintaining a neutral spine, place one foot flat on the wall.
2) Push horizontally into the wall as you drive the barbell upward through a powerful glute contraction. Pause and squeeze the muscles tightly at the top of the rep.
3) Keep the descent smooth and controlled to maximize tension of the glutes and hamstring. Squeeze the core and non-working glute throughout to ensure that the bar stays level on the hips.
4) Look to perform 3-4 sets of 8-15 reps per leg.
3) Rear Foot Elevated Split Squat (Negative 1 and a Half Rep)
The split squat is a superb exercise that specifically targets the glutes. Conventional split squats are challenging enough, however utilizing 1 and a half reps will really hit the glutes hard.
To maximize muscle activation, it’s important to drop in as deeply as possible and focus on contracting the muscles of the leading leg (not the rear leg). It is equally important to keep as vertical as possible throughout and brace the core to ensure that the exercise is performed efficiently and safely.
To add challenge, loop a resistance band around the shoulders and stand on the other end. This will place an even greater demand on the glutes, specifically during the eccentric phase.
Coaching Points:
1) Assume a split squat position – rear foot should be elevated on a bench which is placed behind the body. Chest should be lifted and core braced.
2) In a controlled manner, count for 3 seconds as you drop down deeply. Rise up to halfway before dropping back down to the bottom again. Complete the rep by fully rising up to standing.
3) Complete 3-4 sets of 5-10 reps per leg.
4) Band Resisted Landmine Deadlift
There are a multitude of deadlift variations that can be utilized to accelerate glute strength improvements.
The landmine deadlift is a straightforward variation which not only allows the glutes to be trained but may also facilitate improvements in deadlift technique.
Coaching Points:
1) Place a resistance band on the floor and step on with feet roughly shoulder width apart. Loop the other end around the bar and hold it tight to the body throughout the duration of the exercise.
2) While keeping the chest lifted, shoulder blades retracted and core tight, gradually push the hips backwards. Avoid any spinal extension or flexion as you hinge forward.
3) As the hips move backwards, you will feel the hamstrings stretch. When you feel this, squeeze the glutes and powerfully drive the hips forward to return to standing.
4) Perform 3-4 sets of 8-12 reps.
5) Banded Side Plank Hip Abduction with Bottoms Up Kettlebell Hold
Probably the most technically challenging exercise in the list. The benefit of this exercise extends further than just glute development as the core and shoulder complex are also placed under a great load.
The benefit of holding the side plank is that the core musculature and glutes must all maximally contract to hold the body in position and prevent any unwanted flexion, extension or rotation.
In addition to this, the banded hip abduction places a large demand on the glutes (3) and also adds to the complexity of the exercise.
Coaching Points:
1) Place a resistance band just above the knees and assume a side plank position. 2) With the free hand, grab a kettlebell and hold it directly over the shoulder in the bottoms-up position.
3) Lift the hips off the floor and squeeze all core muscles and glutes to keep the body in a straight line. From this position, abduct at the hip by raising the leg up as far as possible.4) Look to complete 3-4 sets of 6-15 abductions.
6) Double Band Squat Stance Cable Walks
As with many of these exercises, the cable walks work a multitude of muscle groups including the glutes, quads, hamstrings, core, calves and even muscles in the feet.
For this exercise, the pressure will be mostly on the forefoot which is fairly uncommon with many leg / glute based exercises. Therefore, look to dig the toes into the floor throughout.
Coaching Points:
1) Start by looping two resistance bands around the legs – one above and one below the knees. Squat down so that the thighs are approximately parallel with the floor. 2) Grab the cable, row it into the chest and hold it close to the body while also ensuring that the knees are being pushed out against the resistance band.3) Holding the body in the squat position and keeping the core tight, take 8-10 steps backward before walking back to the starting position all while preventing the cable from pulling you out of position.4) Perform 3-4 sets of 4-8 reps. One full repetition is the full 8-10 steps back and forth.
7) Skater Squats
The skater squat is a unilateral (or single limb) exercise which requires strength, mobility, coordination and stability. It will predominantly place stress on the glutes and quads.Start with just bodyweight and gradually advance to a resisted version of the skater squat.
Coaching Points:
1) Starting on one leg, engage the core, begin to squat down and push the non-working leg out behind the body.
2) If possible, drop down until the knee of the back leg touches the floor before driving back up to standing.
3) Complete 3-4 sets of 5-10 reps.
8) Double Banded Seated Glute Abductions
While this is certainly one of the more simple exercises on the list, it is still a highly functional exercise that can effectively serve as a glute activation exercise or as part of a finisher.
Coaching Points:
1) Place two resistance bands around the legs – one above and the other under the knees.
2) From a seated position, squeeze the core and begin to drive the knees out against the band and control them as they return back to the starting position. Aim to keep tension on both bands throughout the movement.3) Look to perform 3 sets of 15-25 reps.
Final Word
Regularly performing a number of above glute orientated strengthening exercises will certainly improve the strength and size of the glute muscles. Even more importantly, it will help to facilitate movement, performance and improve overall well being.
References:
1- Jeong, Ui-Cheol; Sim, Jae-Heon; Kim, Cheol-Yong; Hwang-Bo, Gak; Nam, Chan-Woo (2015-12). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. Journal of Physical Therapy Science. 27 (12): 3813–3816. doi:10.1589/jpts.27.3813. ISSN 0915-5287. PMC 4713798. PMID 26834359.
2- Lopes, Jaqueline Santos Silva; Machado, Aryane Flauzino; Micheletti, Jéssica Kirsch; de Almeida, Aline Castilho; Cavina, Allysiê Priscila; Pastre, Carlos Marcelo (February 19, 2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. SAGE Open Medicine. 7. doi:10.1177/2050312119831116. ISSN 2050-3121. PMC 6383082. PMID 30815258.
3- Collazo García, César L.; Rueda, Javier; Suárez Luginick, Bruno; Navarro, Enrique (October 17, 2018). “Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations”. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000002859. ISSN 1533-4287. PMID 30335717.
4- Boren, Kristen; Conrey, Cara; Le Coguic, Jennifer; Paprocki, Lindsey; Voight, Michael; Robinson, T. Kevin (2011-9). “ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES”. International Journal of Sports Physical Therapy. 6 (3): 206–223. ISSN 2159-2896. PMC 3201064. PMID 22034614.
How Flex Lewis Works Out For Huge Gains & Recovers With CBD
This Flex Lewis workout will give you a great pump for serious growth with CBD as your ultimate recovery tool.
Flex Lewis is a Welsh bodybuilder with a number of titles to his name. He is a 7-time winner of Olympia 212 and has a first place finish at the 2014 Arnold Classic 212 as well. Knowing what is needed to perform at a high level, Flex uses CBD supplements in tandem with his workouts to see the best growth possible.
When it comes to getting a great workout, it can be tough to find the right exercises to do. We all know what we want, but getting there can be the biggest struggle. While many fitness influencers and other social media personalities claim to have the missing link to your bodybuilding success, there’s no better place to look than to the pros for your workout. Not only are these top athletes in the best of shape, but they are living proof of what these gains can do for your overall physique. They are also good role models for us to follow as clear examples of hard work and dedication with a good workout plan.
Flex Lewis is certainly a great influence to take notes from as he’s been there and done it all before.
Full Name: James “Flex” Lewis
Weight
Height
Date Of Birth
225-235 lbs.
5’5’’
11/15/1983
Division
Era
Nationality
Men’s 212
2000, 2010
Welsh
With grueling workouts comes the need to take your recovery as seriously as possible. Flex Lewis works out for sheer strength and size, but also knows how beneficial CBD can be to boost all his gains.
About Flex Lewis
James “Flex” Lewis is a Welsh IFBB pro bodybuilder who has won seven Mr. Olympia titles in the Men’s 212 Division consecutively. As a real force in the pro bodybuilding circuit, Lewis spent years perfecting his strength and power which ultimately led him to being one of the best in the world. With over 28 professional contest wins, he has become one of the greatest bodybuilders to leave the UK. While his early career saw its fair share of struggles, he made a name for himself in the UK and has since made his claim as a top bodybuilder in the world, staking his claim as a real Mr. Olympia 212 champion to date and one of the best 212 competitors to ever take the stage.
Flex Training Workout Routine
This workout from Flex Lewis will certainly help see great gains. With a variety of exercises and plenty of opportunity to challenge yourself, you will get a massive pump and boost any and all of your muscle building needs.
#1. Back Day For Those Wide Lats
Exercises
Sets
Reps
Pull-Ups
3
10
Hammer Strength Low Row
3
10
High Rows
3
10
Bent Over DB Rows
3
12
Low Pulley Cable Row
3
12
Back Extensions
3
8
#2. Chest Day For Massive Pecs
Exercises
Sets
Reps
Cable Flys
3
8-12
DB Floor Press
3
10
Seated Hammer Wide Press
3
10
Pec Deck
3
10
Dips
3
15
#3. Leg Day
Exercises
Sets
Reps
Leg Extension
4
10-12
Leg Press
4
10
Hack Squat
4
10-12
Reverse Lunges with Barbell
4
12
Hip Extensions
4
12
DB Lunges
4
12
Standing Machine Calf Raises
4
12-15
Leg Press Calf Raises
4
12-15
#4. Boulder Shoulder Day
Exercises
Sets
Reps
Cross Cable Lateral Raises
3
12
Barbell Front Raises
3
10
Overhead Shoulder Press
3
10
DB Side Lateral Raise
3
10
Plate Extensions
4
10
#5. Biceps & Triceps
Exercises
Sets
Reps
DB Biceps Curl
4
10-12
Barbell Curl
4
10-12
Triceps Pushdowns
3
10
Overhead Triceps Extensions
3
10
Preacher Curls
3
10-12
Cable Curls
3
10-12
Smith Machine Body Weight Push Press
3
10
Seated Close Grip Triceps Press
3
10
Flex Lewis & cbdMD Supplementation For Optimal Recovery
Flex Lewis uses CBD products from a great company in cbdMD, whose mission is to enhance the overall quality life of athletes and everyday people while bringing CBD education, awareness, and accessibility to all. CBD has great potential to aid in a number of ways including relieving muscle pain, reducing anxiety and depression, promoting better sleep, supporting your immune system, and much more (2,3,4).
As an accomplished bodybuilder, Flex knows exactly what he needs to not only grow muscle, but also repair it. Bodybuilding can be a real strain on your body especially those vital joints. How you train impacts what kind of muscle you could build, but how you recover influences how much muscle you actually do build. With cbdMD, Flex has all these needs covered to maximize his own recovery.
Let’s take a look at a favorite cbdMD supplement for Flex. A great topical, this will help relieve any muscle aches and pains in a calming and soothing way for the best effects.
cbdMD Recover Tub
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
Flex Lewis is an accomplished and world class bodybuilder who knows exactly what it takes to see huge gains. On top of it all, working out doesn’t come without its fair share of pains and strains and knowing what to use to optimize recovery as best you can will greatly affect the amount of muscle grown. CBD supplements are incredible in that they work to alleviate muscle pain and soreness in a safe and natural way. Flex uses cbdMD for all his CBD needs as they are reliable and only produce the highest quality products as he seeks to continue his dominant reign atop the bodybuilding world.
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 Flex Lewis Instagram
References
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Changing It Up: Occlusion Training
Here is a way to change it up using occlusion training!
The gym can be a breeding ground for groundbreaking idiocy but in the same instance it can help provide inspiration for some new ways to train also.
The technique I am going to talk about, isn’t one that is used too often as it has the potential to be dangerous if used incorrectly but also if used right it can add to your gains.
What method am I referring to? Of course, it is Occlusion training.
What is Occlusion Training?
The term “occlusion” has a literal definition of “a closure or blockage”.
So Occlusion training or Blood Flow Restriction training (BFR), is the act of causing a blockage of blood to the muscle groups being exercised with the use of cuffs, bands, or wraps.
An example would be using bands around the top of the biceps to ensure maximum pump during bicep curls. Or cuffing the top of your legs to get those quads pumped. If you have lagging calf muscles then why not cuff the tops of your calves and go HAM with calf raises.
So what makes this method work?
Because blood flow is being restricted to the muscle which has been cuffed, the blood is essentially being pooled in that one area (the muscle which has been cuffed), and this then limits oxygen delivery to that area, which in turn takes longer to reach muscle fatigue in the area that has indeed been cuffed.
One of the most amazing aspects about Occlusion training is that it actually allows the body to respond to low level intensity exercise (best used for fat loss) in the same way it does to moderate intensity exercise (best use for muscle hypertrophy). This means you are able to get the same muscle building benefits while lifting lighter weight as you would by lifting heavier weight
So even though you’re lifting a lighter load it will feel heavier and this metabolic stress tricks your brain into believing it is doing more work than you actually are and this then triggers the release of growth hormone.
How to do it:
For muscle growth, you need to use heavy weights ( > 65% of your 1RM). However, occlusion training with lighter weights (20 -50% of 1RM) has shown to achieve muscle & strength gains comparable to conventional training with heavier weights (around 80% 1RM).
Should you do it?
One study concluded that the occlusion or ‘BFR can lead to improvements in strength, muscle size and markers of sports performance in healthy athletes’.
They also added that additional studies needed to be ‘conducted to find the optimal occlusive pressure to maximize training improvements.’
So how does it increase muscle growth?
Well muscles are made of two types of fibers: Type 2 & Type 1 fibers.
Type 2 fibers are the ones which grow easily and make you look big. But Type 2 fibers are only recruited when you go to failure or when you use heavy weights ( >80% 1RM).
When lighter loads are combined with occlusion, Type 2 fibers are recruited way early in the set just like when you are doing a heavier weight. So they get naturally bigger.
Lighter loads with occlusion have also shown to increase growth hormone (GH) levels more than heavy training would normally do.
But how does it release Growth Hormone?
A study from 2000 showcased that low load BFR training to failure increased growth hormone ‘290 times as high as that of the resting level 15 mins after the exercise’ in question.
And as mentioned earlier, even though you’re lifting a lighter load it will feel heavier and this metabolic stress tricks your brain into believing it is doing more work than you actually are and this then triggers the release of growth hormone.
Body parts for occlusion:
Muscle
Where to cuff
Biceps
Top of arm between delt and bicep
Triceps
Top of arm between delt and
tricep
Quads
Top of the Quad
Hams
Top of the Ham
Calves
Top of calves
Forearms
Top of forearms, just below elbow
Tips:
Do not wrap at knees or elbows, go top of arms or legs depending on muscle you are training
Wrap in layers, and spread out the cuff and bandage being used so excess pressure isn’t being placed on the same area
Do not wrap too tight where movement becomes restricted, you want to aim for 40-60% tightness
To conclude
Now if you’re looking to build up strength especially after an injury, short term use of occlusion training may be a good way to get back in the game. Likewise, if you’re getting fatigued by heavy lifting or just the thought of having to pick up a really heavy bar to make a difference is getting you down, doing some short term occlusion sets because of their effective low reps and light weight, may be just the thing to keep you training and provide the mental break necessary to get back at it.
So there you have it, occlusion training can now be added to your armoury for the next session.
So until next time, keep pumping!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530612/
https://pubmed.ncbi.nlm.nih.gov/33196300/
https://journals.physiology.org/doi/full/10.1152/jappl.2000.88.1.61
https://pubmed.ncbi.nlm.nih.gov/19885776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609669/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349784/
https://pubmed.ncbi.nlm.nih.gov/30011262/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683630/
https://pubmed.ncbi.nlm.nih.gov/23446173/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463864/
https://pubmed.ncbi.nlm.nih.gov/26323350/
https://pubmed.ncbi.nlm.nih.gov/10846023/