Tag: Workouts
Top 4 Exercises To Unleash A Truly Massive Back
Get bat wings.
When it comes to improving strength and physical form it sometimes requires an athlete to implement new methods into their program. To solely rely on the same methods of training is to more than likely ensure running into a wall. Whether it’s bodybuilding or some other athletic endeavor, you never want to be going backwards. Instead it’s all about making one improvement after another on the road to shaping what’s considered to be the perfect physical form.
Of all the muscle groups and body parts that make up the human body, the back is definitely one of the most important to develop. Building up your back muscles are a great way to bring together your upper body. There’s a tendency to overdue ab exercises as well as focusing too much on the chest, leaving the back isolated and looking less than impressive. The whole point of bodybuilding is to bring together your body to make the ultimate package. It’s no simple task to get a symmetrical upper body and be as shredded and defined as you hope to be.
But building up the back isn’t solely about building muscles, it’s also ensuring that the stabilizers in the back are strong as well. By strengthening the back stabilizers it will guarantee that the most important lifts you perform, the squat and deadlift specifically, will be taken to the next level. Try adding these helpful exercises to your routine.
ISO Hold Front Squat
The iso hold front squat is a great method for building up strength in the upper back. The fronts aren’t something most people think about when considering back development, but the truth of the matter is that the back is engaged while squatting as well, specifically at the top of the movement. With iso hold front squats you load as much weight as your one rep max, lift the barbell in a front squat position and hold in a static position for a five to ten second hold.
Dumbbell Back Extentions
This exercise is great for building up the thoratic spine which is located in the upper region of the back. The movement is performed on a glute-ham developer and not only works the upper back region, but the entirety of the back itself. With some heavy dumbbells held at chest level this exercise can help improve compound lifts like the squat and deadlift.
Band Good Mornings
This exercise may not include any weight lifting, though there is a chain variation that can be considered, but he band good morning is a great technique help with upper back development without putting too much stress on the body. While standing on one end of the rubberband and wrapping the other around the neck you lift the upper body up from the bent over state until you’re fully erect and repeat the motion for reps. This a great and easy way to gain tremendous back strength.
Will you add these exercises to your routine? Are they already apart of your training? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Perform Perfect Hanging Leg Raises
Hanging Leg Raise Analysis
The hanging leg raise is an isolation exercise which develops the abdominal muscles and hip flexors – specifically, the rectus abdominis, obliques, iliopsoas and rectus femoris (1). Isolation exercises are movements that involve motion around only one joint; with the hanging leg raise, the driving movement should occur around the hip joint to maximize the amount of stress placed on the aforementioned muscles and cause adaptation.
By regularly performing the hanging leg raise, it is possible to improve the strength of the core musculature. For many, “the core” simply refers to the abdominals. In actuality, the core consists of all muscles found in the trunk of the body. In simpler terms, all the muscles of the body, excluding muscles of arms and legs, form the core (2).
The core’s function is to provide stability to the entire body through the use of muscular contractions. It is well documented that improving one’s core strength can bring about a whole host of positive changes and improvements such as, prevention of injury, improved posture, enhanced balance and facilitate efficient movement (3).
In order to effectively improve the strength of the core, it is imperative to partake in regular strength training. Exercises that target specific muscle groups of the core can certainly be of benefit. However, recognizing that the core’s function is to stabilize, exercises which place the body in an unstable environment will force the core to react and consequently adapt more effectively.
While the hanging leg raise is primarily an effective core developing exercise, an aspect which is often overlooked is the fact that a large degree of upper body strength is also required in order to hold the body in the correct position. The deltoids, trapezius and rhomboids, along with a multitude of smaller stabilizing muscles, must all contract to hold the body upright. Therefore, the hanging leg raise can also be considered effective for building upper body strength.
Safety Precautions
The first precaution that should be made, is to ensure that the equipment being used is well maintained and in good working order. This is especially true for those who have their own equipment at home.
It is always wise to consult a medical professional before beginning any physical exercise. This is of even greater importance for those who are recovering from injury or surgery, those with a pre existing medical condition and those who are pregnant or have experienced diastasis recti.
Hanging Leg Raise Coaching Points
For the hanging leg raise, a gym workstation or captains chair should be used in order to fix the body in position. Both pieces of equipment allow the user to place their arms on the frame and support their own bodyweight while in a suspended position. Although these types of equipment come in a variety of shapes and sizes, the vast majority of gyms will have some type of workstation or chair which will allow for hanging leg raises.
In order to effectively perform the hanging leg raise, run through the following coaching points.
1) Position yourself within the frame and rest your forearms on the arms of the chair. If the chair has handles, grab on to both and hold tight.
2) Squeeze the muscles of the core, take a big breath and step off, holding your body in midair.
3) From this suspended position, focus on bringing the knees upwards. Avoid driving the knees any higher than waist height.
4) As you lower the legs back to the starting point, continue to brace the core muscles while exhaling.
5) If possible, perform 8 – 10 reps and repeat for 3 sets. Ensure you take 1-2 minutes rest between each set.
Common Execution Mistakes
There are a number of errors that should be avoided when performing this exercise. By failing to perform exercises with correct technique, not only are we failing to work the muscles effectively, but we are also increasing the chances of experiencing or developing injury.
Arching The Back
When setting up for the exercise, it is imperative that the back is pressed firmly into the support (providing the equipment has appropriate supports). This will prevent arching, specifically of the lower spine, which can cause problems and increase one’s risk of injury. Finally, ensure to keep the neck and head steady throughout the exercise as head and neck movement may exaggerate spinal flexion.
Failing to Engage the Core
No matter which exercise is being performed, whether it be a heavy squat or a simple bicep curl, engaging the core is essential. With each rep of the hanging leg raise, look to squeeze the muscles of the core and keep as tight as possible. This will help to place maximal demand on the abs and hip flexors while keeping each movement controlled and safe, thus reducing injury risk.
Using Momentum
This error ties in nicely with the above point; by bracing the core, it is possible to eliminate the use of momentum. Uncontrolled swinging of the legs may indeed make the exercise easier, however, momentum is at play and reducing the demand placed on the muscles. Look to keep every movement controlled – especially on the way down where it can be tempting to simply drop the legs instead of lowering them in a controlled fashion.
Breath Holding
Failing to breathe with each repetition is not recommended. Breath holding combined with the stress and strains associated with the exercise can rapidly increase one’s blood pressure. This increase in pressure is known as the Valsalva maneuver and, while it has been found to increase intra-abdominal pressure and may therefore assist in maintaining stability, can cause dizziness, heart rate alterations and, in extreme cases, fainting (4).
It can be easy to forget to breathe when squeezing the core. Aligning breathing with each leg lift can be a useful tactic. Breathe in on the way up, breathe out on the way down and repeat.
Hanging Leg Raise Regressions and Progressions
Don’t worry if completing 8-10 reps of this exercise is a struggle. If this is the case, look to perform as many reps as possible and as the weeks progress and quickly the 8-10 rep range will become much more achievable.
If, however, it is a struggle to get into the correct position on the frame or if the movement itself is too challenging, there is an alternative exercise that can be performed instead. The lying leg raise replicates the movements involved in the hanging variation, however, it removes the suspension element and instead lies the individual flat on their back which greatly simplifies the exercise.
There are a number of variations that we can use in order to increase the difficulty and challenge of the hanging leg raise. It would be wise to move onto these progressions when it is possible to comfortably complete 8-10 reps of conventional hanging leg raises.
Straight Leg Raises
The first progression involves a simple change in form to increase the intensity of the movement. Instead of focusing on hinging the knees and bringing them upward, simply look to maintain straight legs throughout as the legs lift and lower.
Pull-Up Leg Raise
A second method for progressing the hanging leg raise, is to use a pull up bar instead of a chair or workstation. By doing this, there are no supports to hold the body in place and therefore, it truly becomes a “hanging” exercise.
The challenge with the pull-up bar variation is that the body is likely to start swinging as movement is generated around the hips and knees. Therefore, a greater demand is placed on the core and stabilizing musculature of the body to prevent excessive swinging and hold the body in position.
Captain’s Chair Kicks
For this exercise variation, lock the body into the captain’s chair and brace the core. From that position, raise only one leg up to waist height and perform a flutter kick. Then, alternate leg and replicate the same movement once again. For an added challenge, lift both legs up and flutter kick simultaneously. This will maintain tension on the abs and hip flexors for a prolonged duration thus causing great strength adaptations.
Captain’s Chair Twists
The final variation will focus more on the obliques which are the muscles found on the side of the body and assist in twisting and rotation. For the chair twists, as the legs begin to rise up, add some rotation by bringing the legs out to the side of the body. After a number of reps, the obliques will definitely be burning!
Final Word
There is no doubt that, when performed correctly, the hanging leg raise is one of the most effective exercises for developing the core and has been found to specifically place a large demand on the abdominals (5). Therefore, if the goal is either to improve core strength or to develop the abs, this exercise should absolutely be incorporated into training sessions.
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References:
1- Kim, Kanghoon; Lee, Taesik (2016-2). “Comparison of muscular activities in the abdomen and lower limbs while performing sit-up and leg-raise”. Journal of Physical Therapy Science. 28 (2): 491–494. doi:10.1589/jpts.28.491. ISSN 0915-5287. PMC 4792997. PMID 27065536.
2- Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
3- Publishing, Harvard Health. “Core conditioning — It’s not just about abs”. Harvard Health
4- Hackett, Daniel A.; Chow, Chin-Moi (2013-8). “The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise”. Journal of Strength and Conditioning Research. 27 (8): 2338–2345. doi:10.1519/JSC.0b013e31827de07d. ISSN 1533-4287. PMID 23222073
5- McGill, Stuart; Andersen, Jordan; Cannon, Jordan (2015). “Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise and walkout from a push-up”. Journal of Sports Sciences. 33 (4): 419–426. doi:10.1080/02640414.2014.946437. ISSN 1466-447X. PMID 25111163.
How The Barbell Burpee Will Increase Full Body Strength
This variation of a traditional burpee is great for a workout.
The burpee alone is a challenging workout, let alone adding a bar. One that is comprised of both strength and cardiovascular movements, this workout is the perfect bodyweight exercise to increase full body strength and increase endurance. The burpee is further proof that bodyweight exercises can be just as demanding as any with weights.
But the barbell burpee is unique in that it adds additional elements to an already difficult exercise. Working with a combination of traditional burpee movements including a squat and a pushup, the barbell burpee adds the extra component of a power clean and push press with the barbell to make this is a highly effective exercise to do with a bar.
Used as an aerobic exercise in combination with strength training, the barbell burpee will increase cardio, strength, balance, and flexibility to give you an all-in-one workout to help burn fat and keep you on your feet and working your chest every time for however many reps you want.
Although difficult, the barbell burpee has great benefits and is worth adding to your fitness regimen. Able to attack all of your muscles, including your legs, glutes, core, back, chest, arms, and shoulders, along with the ability to raise your heart rate and get you breathing hard, this burpee is the perfect compound exercise to do with a bar each time.
For those looking to burn fat and increase endurance, as well as aid in power performance, the barbell burpee is great for athletes of any kind. Working many muscles at once also allows you less time working out with the barbell burpee.
All-Around Workout
The barbell burpee allows for increased strength in a variety of muscles including your lower body and upper body. Your legs and glutes are targeted during the jump back into a pushup position as well as the start to the power clean portion of the exercise. Once on the ground, your shoulders provide support as you descend into that all too familiar pushup using the bar as a point of support, especially with the jump up.
With more balance required for the burpee, your core activates and your arms and chest join the workout until that pushup is done as part of this burpee. The fun begins when you lift the barbell into a push press and rely on your fitness to take over as you lower the bar and continue with more reps.
By adding weight, your overall strength increases significantly as opposed to sticking with just your bodyweight (1). As a complex compound exercise, the barbell burpee is sure to fire you up on all cylinders and those gains will really show.
Promotes Fat Burn
As a physically demanding exercise, the barbell burpee is one that will burn off loads of calories, only supported by the fact that so many different muscle groups are being worked. With the ability to increase endurance, your metabolism will work harder for you and your ability to burn more calories will only intensify (2).
Fat loss happens when you consume less than you burn and while dieting can be tricky, the barbell burpee is one exercise to give you a great boost in calorie loss to start you on the right path towards fat loss and the jump and cardio portion of this is great for that.
Increases Endurance
When it comes to increasing your endurance and lung capacity, this workout is one that will do the trick. While running, cycling, or other cardio exercises will get you there as well, the barbell burpee is one that will boost your endurance while at the same time increasing strength and muscle growth (3). A long session of barbell burpees can be all you need for a good day’s work in the gym.
As fatigue sets in, your endurance will allow you to work longer and harder in all other aspects of your training and athletic performance. Along with working your circulatory system, muscular-skeletal system, and central nervous system, the barbell burpee will give your cardiovascular system a great boost to ensure a more effective and longer-lasting lift to add to the rest of your workouts to keep your working hard.
Enhance Explosive Power
Along with increased strength and endurance comes the ability for more power and explosiveness with workouts and competition. Barbell burpees will target your fast-twitch muscle fibers which allow for shorter bursts of speed and power (4). The back and forth jumping into and out of the pushup position mixed with the power of the press at the top will help generate increased speed and power for those looking to get the edge in their workouts.
Having speed and power is not only important for sprinters or jumpers, but for anyone looking to step their game to the next level and this burpee is great for that as you get moving on your hands and feet for a great workout to keep your gains flowing.
Time Efficient
Barbell burpees are time efficient since they include multiple muscles in many muscle groups, as well as targeting your cardio. While you do need a barbell for the barbell burpee, if one is not available, then a traditional burpee will provide almost all of the same benefits. For those who work or feel tight on time in the gym, adding barbell burpees to your workout routine is somewhat of a must.
You will look great, feel better, and know that even if you spent minimal time in the gym and more time off your feet, that you accomplished more with a barbell burpee to keep you doing things you love and start seeing gains.
How To Perform The Barbell Burpee
You will need a barbell and whatever desired weights you want. Place the barbell on the ground and grip the bar with your hands slightly more than shoulder width apart. Kick your legs back into a pushup position and lower to the bar. Push back up to complete the pushup and take your hands off the barbell.
Once on your feet, execute a power clean by lifting the bar to your waist, thrusting to your chest and completing a push press over your head, driving through your feet. Lower to the ground and repeat from the beginning. Keep a tight core and good form throughout to avoid strain or injury from this burpee exercise and rest is important to start seeing growth with all your reps.
Wrap Up
Burpees are never fun and can offer a real challenge for those still working on their fitness. But burpees are a great overall body exercise to get lean and put on muscle while also building a great foundation for endurance. Adding a barbell to the traditional burpee will only add to the fun and increase your gains. The barbell burpee can be challenging and will require balance and flexibility.
You will get better at the barbell burpee and be more fit, only encouraging those gains and increasing your confidence. Don’t let this deter you from maximizing your gains and allow yourself to thrive by adding the barbell burpee to your workout regimen so the rest of your workouts only add to it.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. (source)
Ratamess, Nicholas A.; Rosenberg, Joseph G.; Klei, Samantha; Dougherty, Brian M.; Kang, Jie; Smith, Charles R.; Ross, Ryan E.; Faigenbaum, Avery D. (2015). “Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises”. (source)
Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
Serrano, Nathan; Colenso-Semple, Lauren M.; Lazauskus, Kara K.; Siu, Jeremy W.; Bagley, James R.; Lockie, Robert G.; Costa, Pablo B.; Galpin, Andrew J. (2019). “Extraordinary fast-twitch fiber abundance in elite weightlifters”. (source)
5 Arm Exercises To Make Your Guns Pop
Best Arm Exercise For Bigger Arms
If you’re a gym regular and still can’t build your arms, you might already know to grow your pythons takes more than doing a few curls. You need to train your biceps and triceps with a balanced approach to build symmetry and proportions.
Having muscle symmetry and the right proportions can add delusion and make your arms look bigger than they actually are. Follow the exercises mentioned in the article to make the most of your arm training.
21’s
If you haven’t tried 21’s, you have no idea what a brutal bicep pump feels like. You’ll have to drop your ego at the door before performing the 21’s as you’ll only be ab able to lift around 30-40% of your normal bicep curl weight.
For the first seven reps, lift the barbell from the bottom to the mid-way point. From the top to the bottom will be the next seven reps, and you’ll finish the set by performing seven barbell bicep curls with a full range of motion.
Floor EZ Bar Skullcrushers
Most people make the mistake of limiting their range of motion by overloading the bar while performing the barbell skullcrushers. In this exercise, you need to lie down with your back on an exercise mat and an EZ bar placed right next to the top of your head.
While keeping your elbows and upper arms parallel to each other and perpendicular to the floor, lift the barbell by extending at your elbows. Contract your tris at the top of the movement. Return to the starting position and touch the floor with the weight plates on the bar before repeating for another rep.
Arm Blaster Hammer Curls
The arm blaster is one of the most underutilized accessories in the gym. Using the arm blaster turns your normal dumbbell curls into an isolation exercise by eliminating the possibility of using momentum to lift the weights.
Performing the dumbbell hammer curls using an arm blaster will help in developing the length and peak of your guns. Make sure you squeeze your bis and tris with every rep while performing the exercises mentioned in the article.
Single Arm Cable Extensions
Unilateral exercises like the single-arm cable extensions are an incredibly effective way of fixing muscular imbalances. Performing the single-arm cable extensions can also help you achieve a better mind-muscle connection and hence a better pump.
Hold the cable in one hand with a neutral (palms facing the side) grip and the pulley should be at the highest position. With a slight bend in your back, push the cable towards the floor while maintaining your elbows in the same position. Hold and contract your tris at the bottom of the movement and repeat for the recommended reps.
Double Arm Overhead Cable Curls
Ask someone to show you their guns, and they’ll probably hit the front double biceps pose. Performing the double-arm overhead able curls can help you build the roundness, peak, and separation in your bis which can make your guns pop.
To perform the overhead curls, attach the pulley at a height where it is slightly above your shoulder level. Your upper arms should be in a straight line and parallel to the floor while you’re performing the exercise. Contract the life out of your pythons as you flex them at the front double biceps pose position.
What is your favorite arm 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
Should You Have Sex Or Masturbate Before A Workout?
Should You Have Sex Or Masturbate Before A Workout?
There is a lot said about if you should have sex or masturbate before a workout. Every other person has their own opinions, but hardly any of these broscientists ever get it right. You certainly don’t want to be missing out on all the fun for nothing.
You might find yourself asking this question if you love your partner or yourself way too much. The idea of not making the most of your workouts can push you to stop pleasuring yourself before a workout and we certainly don’t want that.
The Broscientist Explanation
Masturbating or having sex is a physical task and some people believe it is exhausting enough to weaken you before your workouts. These people want you to save all your energy and do nothing before you hit the gym.
We have a question when it comes to this approach, what about the people who have physically taxing jobs? Are they supposed to quit their jobs just so they can get a good pump? We bet you’re smart enough to answer this for yourself.
This Is Why You Should Have Sex Or Masturbate Before A Workout
Releases Endorphins
Engaging in sexual activities is known to increase endorphin levels in your body. Endorphins are secreted from the brain and the nervous system. They have a number of psychological benefits, the biggest of which is to make you feel better and suppress pain.
Isn’t this what you want before a workout? Feeling happy and relaxed can help you get in a better workout. Don’t save sex just for the nights. What good is feeling joyful when all you have to do is go to sleep?
Increases Testosterone Levels In Men
Contrary to the popular belief, fapping or having sex can shoot up your testosterone levels. Most people think when they ejaculate, they’re wasting their precious testosterone. This is not the case. Your T-levels have nothing to do with ejaculating.
Testosterone is the male hormone which is responsible for the development of sex organs in men. Test is also the reason men develop muscles while women, who have estrogen (the lady hormone), can’t build the same muscle mass as men. There are many ways to improve your testosterone levels.
Looking for a top-rated test booster? Check out these top-rated testosterone boosters that can improve sex drive, impact muscle growth while also promoting masculine vitality, health, and virility.
If you start feeling fatigued with mood changes and a decreased sex drive, your testosterone levels may be on a serious decline. This is where test boosters can be your best friend to get you back to peak condition. Not only will these improve protein synthesis to make your gains huge, but with solid exercise, increased testosterone levels can help shed body fat, keep on lean muscle, and leave you with a stellar physique. Your energy levels will increase as will your sex drive and that sexual appetite will return. With an increased confidence and slender physique, you will be in awe of this new and improved you.
Ingredients tend to include Tribulus Terrestris, D-Aspartic Acid, Zinc, Magnesium, Maca, Fenugreek, Tongkat Ali, Mucuna Pruriens, and vitamin D. D-Aspartic Acid is a vital amino acid needed for boosting testosterone. It is responsible for releasing hormones and regulating the release of testosterone. Fenugreek is an herb known for boosting libido and increasing testosterone levels (1) to keep you interested and engaged with sex. Vitamin D is commonly absorbed through sunlight and is great for releasing luteinizing hormones which help to release testosterone (2). All of these ingredients work to your benefit to give you a great test booster to keep you running at maximum capacity.
The rise in your test levels can help you in your workouts by supplying you with energy and muscle pumps. A lot also depends on how you feel after fapping. Your psychological state plays a major role in how good your workouts are. If you feel getting laid will make you weaker, this is how you’re going to feel during your workouts. On the other hand, if you set up your mind that you’ll feel stronger after jerking off, you’re going to kill it in the gym.
Wrap Up
In the end, having sex or masturbating before a workout does little to affect your workouts. All that matters is you should be having fun in the gym. If you think you’ll have a better workout if you masturbate, by all means, knock yourself out. Similarly, if you think to restrain yourself from any physical pleasures will make your workouts more effective, you should do just that. Don’t just serve your time in the gym, make the most of it.
Do you masturbate or have sex before your workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Hausenblaus, Heather (2018). “The efficacy of Fenugreek Supplementation on Men’s Health”. (source)
Lerchbaum, Elisabeth; Obermayer-Pietsch, Barbara (2012). “Vitamin D and fertility: a systematic review”. (source)
This Ross Dickerson Workout Will Get You Cut & Seriously Shredded
This workout from Ross Dickerson is one to tone you out for a physique others will envy.
Ross Dickerson is a fitness model and online presence with over a decades worth of experience in the fitness industry. As someone who knows the value of hard and sheer discipline, Ross has built up a following and a website to help others get as jacked and cut as he is.
It can be very difficult for us find the right workout to really boost all areas of our gains. Too often do we struggle to find a great strength training program that isn’t just a load of nonsense. When it comes to finding the absolute best workouts around, look to the pros and those bodybuilders and athletes we admire most. They are living proof of what can happen when you perform these workouts and the results are literally their bodies. With so many influencers claiming to have that secret weapon, why not look to those who do this every single day for that valuable information you want most.
Ross Dickerson is a real force in the fitness community, with years of expertise and a following to back that. His workouts can get you toned and shredded so you see those gains you want most and an aesthetic others will certainly envy.
Full Name: Ross Dickerson
Weight
Height
Date Of Birth
205-215 lbs.
6’1’’
06/15/1989
Profession
Era
Nationality
Fitness Model, Entrepreneur
2010
British/American
With an emphasis on really grinding in the gym and pushing himself hard, Ross has created not only a great physique, but also a lucrative career for himself. This workout is one to help get you cut and shredded so you see those gains you want most and can be proud of the hard work you’ve put in to really making a great physique happen.
About Ross Dickerson
Ross Dickerson grew up in London but moved to the United States shortly thereafter. Settling in both San Francisco and Houston, a fast-paced lifestyle did not allow him to find a sense of routine and with that came an unfortunate sense of low self-confidence. After bouncing around again, he and his family finally settled back in London and it was here he found a passion for fitness. Once he found fitness as something to strive for, he began a journey he did not see coming.
By working on his physique and building up his confidence, he would eventually begin to get offers to model for companies. This furthered his knowledge of the industry and made him strive for a more perfect physique as he took his passion to a new level. Now an accomplished model and entrepreneur, he seeks to help others achieve the desired results they want most.
Ross Dickerson Training Routine
This workout from Ross Dickerson is great for boosting all areas of your gains. With each muscle group paired perfectly on different days, you can really enhance growth and a well-rounded aesthetic with a great group of exercises. The proper warm-up and recovery routine will only enhance these gains for the better.
Workout #1: Chest & Biceps
Exercises
Sets
Reps
Bench Press
3
10
Dumbbell Fly
3
10
Decline Dumbbell Press
3
12
Cable Fly
3
12
EZ Bar Curl
3
8
Cable Rope Curls
3
10
Alternating Dumbbell Curls
3
12
Workout #2- Legs
Exercises
Sets
Reps
Squats
3
8
Leg Extensions
3
10
Deadlift
3
8
Leg Press
3
10
Romanian Deadlift
3
12
Leg Curls
3
10
Workout #3- Shoulders
Exercises
Sets
Reps
Arnold Press
3
10
Front Raises
3
12
Side Raises
3
12
Smith Machine Shoulder Press
3
10
Shrugs
3
15
Upright Row
3
10
Rear Delt Raises
3
10
Workout #4- Back & Triceps
Exercises
Sets
Reps
Cable Row
3
10
T-Bar Row
3
10
Lateral Pulldown
3
12
Dumbbell Row
3
12
Close Grip Pulldown (One Arm)
3
10
Bench Dips
3
12
Dumbbell Overhead Extensions
3
10
Cable Rope Extensions
3
10
Featured Supplement To Get You Seriously Shredded
While Ross uses his own supplements of choice, it is important to have a solid supplementation routine on your shelf for all those desired gains. Of course, a pre-workout is vital for increased energy and muscle pumps and a protein powder can ensure growth and recovery for all your intended results. While other supplements like creatine, multivitamins, and even testosterone boosters can be great aids, one supplement may be the key to helping you achieve those great gains. The right fat burner can work wonders for you by shedding unwanted fat and giving you that lean physique to only enhance with a great training routine.
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Check out our list of the Best Fat Burners for more great fat burning supplements!
Wrap Up
This workout from Ross Dickerson is the one you need to seriously succeed and create an aesthetic others will most certainly envy. The right exercises placed strategically into your routine can enhance muscle growth and give you an aesthetic to be proud of. When mixed with a great supplementation routine and proper diet, your gains are just around the corner and this workout is one to seriously help. Give this workout from Ross Dickerson a try and see what it can do for all your gains.
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 Ross Dickerson Instagram
Top 5 Dumbbell Exercises You Should Be Doing
Getting back to the basics
Ah dumbbells. I don’t know about you guys but they remind me of Junior high school. Before all these crazy machines were popular – dumbbells were the way to get strong. Everybody remembers doing dumbbell curls in your friend’s basement with his dad’s weights and thinking “Oh my God I’m so strong, the girls are gonna love this.” Well it’s no secret that dumbbells are just as valuable today as they were back then, if you know how to use them that is.
Dumbbells are great because they provide you with a wide range of motion while lifting as well as being economical on space. You may not have the room to hold a barbell and plates but most of us have enough room for a couple of dumbbells. With that being said, just because you have the equipment doesn’t mean you’re using it to the best of your ability. We’re going to show you some compound exercises to help you get the most out of those barbells and shred your bodies in the process.
Curl and Press
This is a great exercise that combines two singular movements (the bicep curl and shoulder press) in a natural progression movement that will get you strong and lean.
Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward with your thumbs farthest from your body.
Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale and rotate your wrists so that your palms are facing away from your body.
Exhale and lift the dumbbells over your head.
Inhale, bend your elbows and lower the weights to your shoulders. Exhale, rotate your wrists and face your palms toward your body.
Inhale, straighten your arms and lower the weights to your sides into the starting position.
Complete one to three sets of 10 to 15 repetitions. Rest for 45 to 60 seconds in between sets.
Alteration
If you want to up the exercise try starting in a squat position with weights held by your sides ad squat up into the curl and press. Still not enough? Hold the press at the top and squat into that also. After a couple, you’ll feel it.
The Crush Grip Goblet Squat
The goblet squat is a great exercise that was popularized by legendary strength & conditioning coach Dan John. This exercise not only hits all your leg muscles but because of the grip it engages your core and chest.
Stand holding a light dumbbell by the horns close to your chest. This will be your starting position. You want to actively squeeze into the dumbbell either by the head or the body. This activates the chest muscles.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Alteration
If you like this exercise you might also want to try the Dumbbell Front Squat. It’s a regular squat but you bend your elbows and put both dumbbells on the meaty part of your shoulders. Pause at the bottom and then come back to starting position. This will strengthen your core as well as giving you strength and stability.
The Dumbbell Bench Press
This exercise is preferred to the the barbell bench press for many bodybuilders. For one, it adds additional difficulty because not only do you have to lift the weight but also balance them individually. This move also allows for a deeper stretch and better symmetry as you can work each side individually.
Sitting on the end of the bench, with the dumbbells resting against your abdomen and thighs, slowly lay back onto the bench. Lift the dumbbells to a position directly over your chest.
Lower the dumbbells until they are slightly lower than your chest and then press the dumbbells to full extension.
After performing your set number of repetitions, lower the dumbbells back to your abdomen and sit back up so the dumbbells are again resting against your thighs and abdomen.
Alteration
If you want to make things interesting try making sure the sides of the dumbbells clink at the top of each extension and then rotate your wrist inward so that the sides of each barbells touch before breaking them back to your chest. This will keep your arms extended longer and the range of motion will hit different muscles.
Bulgarian split squats
This exercise will not only test your strength but your balance. This is a movement that will keep you limber and strong in the off season.
Hold a dumbbell in each hand, stand facing away from a bench, and place the top of one foot on the bench.
Try to keep all the weight on your front (standing) foot as you bend at the knee and descend into a one-legged squat.
Alteration
If you’re feeling froggy try curling the weights either as you go down or when you’re in the up position.
Dumbbell Pullover
You can look at this movement as a back exercise or an upper chest exercise but either way you should incorporate this into your dumbbell repertoire.
Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only the back of your shoulders touching the bench and your legs holding up your lower body (almost in a back bridge pose) . Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered.
Go back to staring position and continue for your set amount of reps.
Alteration
To direct this exercise toward your chest, keep your elbows close, choke up towards the head of the dumbbell, and concentrate on powering the movement with your hands. To direct it toward your back and lats, let your elbows flair out more and concentrate on using your elbows to power the movement.
There you have it, the top 5 dumbbell workouts that will keep you lean and strong in the off season. Have you tried any of these before? Are we leaving any killer ones out? Let us know.
Drop Set Benefits For Muscle Growth
Look to maximize growth by putting drop sets into your next workout.
Given all your hard work in the gym, plus that strict nutrition plan you follow, you may be seeing very little movement when it comes to your gains. You may be hitting what is called a training plateau, an unfortunate stage in your training where you stop seeing results despite how hard you work inside and out of the gym. While this can be incredibly frustrating, not all hope is lost. There is one great way to break this plateau and start that upward incline of gains once again.
The solution is drop sets. As a great way to increase muscle mass by ensuring healthy muscle fatigue and increased blood flow, drop sets will promote hypertrophy and get you out of that unfortunate fitness funk. Drop sets work by performing an exercise at a desired weight and then reducing that weight once muscle failure has been achieved with each previous weight. Without heading to rest, you continue down until ultimate failure has been achieved and whatever muscle you chose to target is completely dead.
Drop sets are great because to start, you only recruit a certain amount of muscle fibers, but once you start declining in weight, you start to recruit other muscles which will help with ultimate muscle growth (1). Bodybuilders will also use drop sets as a way to create symmetry in their physique. Straight sets will only really hit the first layer of muscle fibers, which can build muscle initially, but eventually lead to that dreaded plateau. Drop sets work to get deep in the muscle fibers for massive gains of strength and power.
Why Drop Sets Are Effective
Drop sets are the ultimate plateau breaker because it forces your body to adapt to various loads. Your body can get used to one type of exercise where it reaches the point of zero to minimal growth. That is why it is so important to constantly change your workouts and add diversity to the exercises you implement. Drop sets will boost your intensity and volume and surprise your muscles forcing them to do one thing, which is grow (2). As the initial fatigue settles in, your larger muscles rely on those deeper in for help working the entire muscle, as well as the smaller ones around it to promote hypertrophy and overall strength.
Drop Set Cautions
While this seems like a fast way to see gains, it is important to not perform drop sets on every single exercise. Excessive fatigue can lead to overtraining which will not only put you out of the gym, but can have the opposite effects for muscle growth. Signs of overtraining include increased heart rate, fatigue, a decrease in appetite which can lead to weight loss, increased effort on workouts that used to be manageable, and poor sleep (3).
Drop sets can result in large muscle tears, which are great for muscle growth, but without the proper rest and recovery can lead to adverse effects. Focus on one muscle group with isolation exercises to increase your chances for growth without needing to take so much time off in between. Proper rest and supplementation are also key in recovery and muscle hypertrophy.
With all this said, drop sets are there for your benefit. Compared to traditional sets, your chances for growth increase exponentially when done the right way. They also allow for a better workout in less time since your output level is so high. Since your body does adapt to exercises, drop sets work the same way so placing them in your workout strategically and efficiently is key for continued growth.
Types Of Drop Set
Plate Stripping
Plate stripping is a drop set option when using a barbell. Starting with the desired amount of weight in plates, work to continue the exercise by taking plates off and decreasing weight as you go. Working with a partner for this is more beneficial than being alone to ensure you do not get a lot of rest in between by having to stop to take the plates off. This is very effective if you go until there is no weight left on the bar. Plate stripping works great for a number of exercises including squats, barbell lunges, or the bench press.
Run The Rack
Running the rack is a great drop set exercise and works exactly how it sounds. Start with a higher weight with the dumbbells and continue your exercise until failure. Start moving down the rack getting lighter each time and perform as many reps until failure with as much of the rack as you can. These are great for bicep curls, triceps kickbacks, dumbbell chest presses, lunges, and Bulgarian split squats. Keeping good form is key to avoid injury since the load will be increased.
Up The Stack
Up the stack is great for machine exercises and can be done solo, which is an added benefit. By performing the exercise at the starting weight, you don’t have to take too much time resting to pull the pin and change weights. A safe alternative to plate stripping since you have the assistance of the machine, up the stack is a solid choice for your drop set workouts. These are great for incline machine chest press, seated leg curls, or anything to do with cables, like triceps pulldowns or cable raises.
Wrap Up
If you have started to reach the unfortunate plateau and are looking to change up your workouts, drops sets are a great way to do so. By safely performing these exercises, you will enhance muscle hypertrophy and start seeing those gains flow again. By forcing your muscles into a state of fatigue, you work to get deep within to really promote growth and muscular endurance. Try out drop sets using the techniques of running the rack, plate stripping, or upping the stack to really get the benefits and enjoy the pain of knowing you are working hard for those gains to start showing again.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bentes, Claudio M.; Simao, Roberto; Bunker, Travis; Rhea, Matthew R.; Miranda, Humberto; Gomes, Thiago M.; Da Silva Novaes, Jefferson (2012). “Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Roy, Brad A. (2015). “Overreaching/Overtraining”. (source)
2 Overlooked Exercises You Should Do For A Shredded Six Pack
The Six-Pack, The Holy Grail of Fitness…
No matter how hard you work it’s safe to say most of us in the fitness world never feel quite complete without that six-pack. Sure maybe you’ve hit your lifting goals or maybe you’re on top of your cardio, but you still want that carved mid-section. When you’re playing shirts vs. skins and one of your buddies unveils a golden six-pack of abs that can be seen from every angle, there’s a pang of awe and jealousy that shoots through you. We’ve all been there. Well bathe in envious despair no more! We’re going to show you two simple exercises that you either forgot about or overlooked while in the gym.
We’re sure most of you have heard the term “Abs are made in the kitchen”, and that’s partly true. You can build as much muscle as you want but unless your nutrition game is on point seeing those muscular squares of goodness will stay hidden. But we’re going to assume you’ve read our intermittent fasting, and get right into it. We hope you’re taking notes – read on for two exercises you should not ignore for a killer six pack.
Get on your knees
Yes, the rope pull down is an exercise I literally forgot about until the other day at the gym. After some powerlifting I wanted to do a little sculpting to change up my routine. While wondering around the mirror I saw someone doing lat pulldowns, I knew I didn’t want to do that. So I figured I’d practice my baseball swing on the machine with a lower weight and hit my abs in the process. I felt it, but not in the way I wanted to. Then “ding” the light bulb went off. I got on my knees and did some skull-crusher crunches and boy have I never felt better.
The basic of the exercise is displayed in the picture above. Get on your knees, keep your hands close to your head and try to concentrate on using your abs. If you want to get freaky with it try touching opposite elbow to opposite knee to work on your obliques. You can change up the range of motion to hit your abs from all different angles. You can even change the attachment and use the straight bar from behind the head. This exercise gives you that good burn and you’ll see the results almost immediately. I did.
Gymnast Rejoice
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Best known as the L-sit, this exercise is an oldie but goodie for gymnast and laymen alike. The beauty of the L-sit is it’s simpleness and practicality, it can be done damn near anywhere. No dip bars? Don’t despair, you can use anything from a bench, to chairs, to yoga blocks. The basics of this exercise is to sit down and push against a surface below you keeping your legs straight out in front of you, in turn holding your legs up using your abs. This will give your body an L shape and should shred your abs.
Now if you’re not use to this you might have trouble achieving full leg extension in the beginning so might want to start of with your legs tucked as displayed in the video above. When you do get to full leg extension we recommend sets of 30 to 60 seconds starting off in a 5-10 second reps. Meaning hold for 5-10 seconds then release, then go again until it adds up to 30 seconds, then 60. When you can do it straight for 60 seconds then you can either go for multiple sets or extend your sets even longer. Get creative with it. Rules are made to be broken!
So let us know what you think. Did these exercises help? Are there better alternatives on the ones we’ve mentioned? Feel free to leave your comments below or hit us up on our official Facebook and Twitter.
Full Body Workout Routine For Next Level Gains!
Full body workouts are an incredible training strategy for getting serious results!
A well thought out, full body workout routine will do wonders for your progress and goals. Sometimes we just feel the need to switch up our routine/s.
Maybe you do a split currently and want to give full body a try. Or maybe you were unsure about how you can make your current full body workout routine even more effective…
Well, a superior full body program will include the best combination of exercises for each body part. This will ensure you’ve maximized your time efficiently, and no muscle group should be without soreness after a session.
So, hopefully, by the end of this, you’ll make the switch over from a split to a full body routine…
Why Train Full Body?
There are several reasons why someone may opt for full body workouts.
Less time spent in the gym or training period.
Convenient for really busy individuals.
You can train all muscles one day and rest for a few days.
Now, there’s nothing wrong with doing a training split. But, for the reasons mentioned above, full body just seems so much more appealing.
And the benefits, apparently, go even further…
Full Body vs. Training Split
One study compared the effectiveness of high-frequency training (Total body workouts 3 times per week) to low-frequency training (Once per week workout routine). (1)
Well, both training routines showed similar improvements in strength and mass gains with equal total sets performed.
Another study found no differences in strength but forearm flexor muscle thickness was significantly more in the total body training group when compared to a split training group.
This study suggests that higher frequency training potentially has hypertrophic benefits than a split program. (2, 3)
This should be enough evidence for you to want to do more full body!
How to Program a Full Body Workout?
It’s quite simple actually. Cut the volume down and increase the training frequency. But, implementing a smart strategy will keep you injury-free.
Training Volume
For training volume, instead of doing 9 sets per body part as you would during a split, you’d do half of this or even less depending on how many days per week you train.
If you do a full body routine twice per week, then 4-5 sets per body part is sufficient. But, if you train three days per week, 3-4 sets per body part is recommended. Any more volume than this and you’ll find it to be too taxing on your body.
However, the more experienced you become, the more volume you can include in your training. And that’s the beauty of increased training frequency.
You can do more volume per session without achieving complete exhaustion. But, you have to work your way up to this point.
But, it’s important to know that Volume is necessary for growth and strength. In fact, a study showed multiple sets to increase hypertrophy by 40% compared to a single set. (4)
Exercise Selection
Compound movements should be a staple in every serious training routine. And that’s because they work multiple muscle groups at once.
This allows for maximum muscular overload (Hypertrophy and strength benefits) and actually saves time.
They also burn more calories, improve dynamic flexibility and intermuscular coordination, plus they increase heart rate which is beneficial for fat loss and cardiovascular health. (5)
But, including isolation exercises will allow you to reduce overall stress on your body and nervous system. Isolation movements are also good for really targeting an individual muscle.
In fact, research shows both compound and isolation exercises to be equally effective for building muscle and strength. (6)
Balance is healthy when it comes to safe and effective training.
Full Body Workout Routine
Full body training means you’ll be training more frequently (2-3 times per week). So, doing at least one compound and one isolation exercise per workout is recommended.
This is so you’re hitting the target muscles effectively, and not overtaxing your body. You don’t want to do high volume with when doing high-frequency training.
Now, before you get into these working sets, it’s essential you warm up your joints and muscles.
Warm-up Instructions: Your first warm-up set should be 30% of your one-rep max at about 10 reps. The second warm-up set should be 50-60% of your one-rep max.
This routine is ideal because it’s simple, effective, and it’s suitable for higher frequency training.
Legs
Front Squat
3-4 sets x 12-15 (1-minute rest in between sets)
To perform the front squat, unrack the bar across your front deltoids while crossing your forearms to grip the bar. Maintain an upright posture with your chest forced upward and keep your core tight. Your feet should be wider than hip width and then squat down past parallel.
Push upward through your heels and repeat for reps.
Exercise tip: The front squat is for sure more difficult than the barbell back squat. So, do not attempt to lift as much as you would during the back squat. If you’re not experienced you can really hurt your back.
Having perfect form is imperative for this movement.
Lying leg curl
2-3 sets x 12 reps (45-second rest)
Lie face down on the leg curl machine and secure your ankles under the lever padding. Flex your hamstrings and squeeze your glutes as you complete a full repetition. Hold for 2 seconds and slowly lower your legs but do not lock your knees out during the extension.
Exercise tip: Always use a full range of motion. If you find it hard to fully contract your hamstrings, lighten the weight.
Back
Bent-over barbell row
3 sets x 12-15 reps (45-second rest)
Grip the barbell with hands shoulder-width distance apart from each other. Bend your knees, straighten your back and lift the barbell off of the floor but remain bent over. Now, pull the barbell up toward your sternum while keeping your shoulder blades retracted.
Lower the barbell down but do not lock out your elbows.
Exercise tip: The barbell bent-over row is a mass builder so you can train with heavy loads. But, you must have a strong core to execute this exercise with minimal risk of back discomfort.
Otherwise, start light and do higher reps while maintaining good form.
Cable lat pulldown
2 sets x 12 reps
Sit on the lat pulldown machine and secure the padding to your thighs. Then, stand up and grip the bar while again, securing your legs under the padding. Lean back just slightly and then pull the bar down to your sternum area while contracting your back muscles.
Extend your arms upward until they’re nearly straight but do not lock out your elbows.
Exercise tips: Avoid swinging your torso back and forth as this can hurt your back and make the movement less effective. Do not perform this exercise behind the neck as this is dangerous for your rotator cuff. (7)
Chest
Barbell bench press
3 sets x 12-15 reps (45-second rest)
Lie on the bench and grip the bar with hands wider than shoulder width. Tuck your elbows in slightly and at a 45-degree angle to your sides while keeping your back arched. Unrack the bar and lower it to your sternum area. Press the barbell upward while contracting your chest muscles and push through your feet.
Exercise tip: Make sure to always keep your elbows in toward your torso. This is crucial for protecting your shoulder joints. Pushing through your feet into the ground will assist you in completing the movement.
Pec dec fly
2 sets x 12 reps
Sit on the pec dec machine and adjust the seat so the levers are at mid-chest level. Grip the handles and lower your elbows slightly to prevent shoulder pain. Bring both handles together against the resistance while contracting your chest muscles.
Reverse the movement until you feel a slight stretch in your chest.
Exercise tip: Always keep your elbows slightly bent and lowered to protect your joints and only allow the levers to come back far enough to feel a small stretch. Too deep of a stretch and you can end up with an injury.
Shoulders
Dumbbell lateral raise
3 sets x 10-12 reps (30-second rest)
While holding two dumbbells down by your sides, bend your knees and lean forward slightly. Turn your thumb side up slightly to prevent internal shoulder rotation and raise both dumbbells laterally with elbows slightly bent.
Lower your arms and repeat the movement.
Exercise tip: Never internally rotate your shoulders but tipping the dumbbells forward. This will cause long term issues and increase your chance of developing a shoulder impingement problem.
Reverse pec dec fly
2 sets x 15 reps
Adjust the seat so the levers are shoulder height. Move the lever all the way inward and lock in the last notch closest to the machine. Sit facing the weight stack and grip then handles so arms are extended. Do a reverse fly by pulling the weight back with your rear deltoids and hold for 2 seconds.
Reverse the motion back to the starting position.
Exercise tip: Avoid going too heavy on this exercise. You can really experience some pain and discomfort in the joints by being careless with this movement. Drop your elbows slightly as this will prevent stress on the shoulders.
Arms (Biceps and Triceps)
Barbell curl
2 sets x 12 reps (30-second rest)
Grip the barbell with a shoulder-width hand position and bend your knees slightly. Pin your elbows to your sides and curl the barbell while contracting your biceps. Slowly lower the barbell but don’t lock out your elbows at the bottom.
Exercise tip: Never try to max out or train below 6 reps with this exercise as too much strain can result in a torn bicep. Make sure to keep your elbows pinned to your torso to prevent your front deltoids from taking the tension off of the biceps.
Dumbbell hammer curl
2 sets x 10-12 reps (30-second rest)
Hold a dumbbell in each hand with a neutral (Hammer) grip. Curl the left dumbbell across your body toward your right shoulder and bend your wrists away from your body. Slowly lower the dumbbell to the starting position and curl the right dumbbell toward your left shoulder.
Alternate as explained for each set.
Exercise tip: Bending your wrists outward will activate the brachialis even more which give wideness to the arms.
Straight bar cable pushdown
3 sets x 15 reps (30-second rest)
Set the cable pulley to the highest point on the machine. Grip the barbell with hands shoulder-width distance apart and place one foot in front for balance. Tuck elbows in and press the bar down by flexing your triceps and hold for 2 seconds.
Allow the bar to rise back up but stop when your forearms are parallel to the floor. Then repeat.
Exercise tip/s: Higher reps are ideal to prevent elbow issues. Avoid bringing forearms above parallel to the floor.
Bench dip
2 sets x 12 reps (30-second rest)
Sit on the bench and grip the edge with hands shoulder-width apart. Place your legs straight out and lower your torso down until your arms are bent at a 90-degree angle.
Push up and contract your triceps. Repeat.
Exercise tip: During the negative, avoid going down too low as this places stress on the shoulder joints.
Final Thoughts
Full body workout routines are popular because there are really no negatives (Unless you like training every day).
High-frequency training has its obvious benefits and advantages over a training split. And that should be all the evidence needed to put an effective full body routine into action.
So, we hope this full body workout routine will serve you well in your training endeavors and be sure to adjust as needed.
Oh… and enjoy all the gains too!
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References:
1- THOMAS, MICHAEL H.; BURNS, STEVE P. (April 1, 2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. International Journal of Exercise Science. 9 (2): 159–167. ISSN 1939-795X. PMC 4836564. PMID 27182422.
2- Schoenfeld, Brad J.; Ratamess, Nicholas A.; Peterson, Mark D.; Contreras, Bret; Tiryaki-Sonmez, Gul (2015-7). “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (7): 1821–1829. doi:10.1519/JSC.0000000000000970. ISSN 1533-4287. PMID 25932981.
3- “Skeletal muscle hypertrophy”. www.unm.edu.
4- The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review
5- “5 Benefits of Compound Exercises”. www.acefitness.org.
6- Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.