Tag: Workouts
Break Your Plateau With German Volume Training
If you get stuck, turn to the Germans to help you out.
Let’s face it. Sometimes you suddenly hit a peak in your muscle development. You have that next goal that you want to reach, that next level in muscle growth, but for some reason you just can’t reach it. Change ceases to happen. You’re stuck.
Maybe it’s time to start mixing up your workout routine. Luckily for you we have a perfect suggestion to help you blast those muscles and break the plateau you’ve hit. It’s an older tried and true method – it’s called German Volume Training.
What is German Volume Training?
Often referred to as GVT, German Volume Training is a high intensity workout that became popular in 1996 by the now retired Muscle Media 2000 magazine. So what’s the basic set up for GVT? The goal is to do 10 sets of 10 for a single compound exercise.
You keep the weight the same for each set and see if you can do all ten sets without failing. If you could do that, then you move up in weight and do it all over again next time. We must stress that you should only do this with one exercise for the muscle group that you are working out that day.
Your rest time should be between 60 and 90 seconds between sets. If you can’t do all ten sets you should continue to lift until failure and then try the 10 x 10 again next time at the same weight. Supplement this compound lift with one or two isolated exercises to round out your routine.
Things to Keep in Mind
Since this is a very advanced and challenging workout, it’s essential that you get more than enough protein, healthy carbs, and an over abundance of water. You also need to make sure to hit a high amount of calories for this routine or you will burn out over a short period of time.
Another thing to keep in mind is that you typically will need to reduce all other strenuous activity. You must allow yourself enough time to properly recover from this workout or you will not see results. Keep extra track of this to prevent becoming discouraged with this training routine.
Sample Workout
So you can get a good idea of how this workout should look – here’s an example of a GVT workout for one muscle group. Simply apply this kind of mind set to every muscle group and you should start seeing big changes.
Dumbbell Bench Press: 10 sets of 10 reps
Bent Over Barbell Rows: 10 sets of 10 reps
Butterfly: 3 sets of 10-15 reps
Incline Bench Pull: 3 sets of 10-15 reps
So if you’re stuck and have hit a plateau, this is the perfect way to bash through that wall and rise up to new levels of muscularity. There are many different workout routines out there. If this one sticks with you it can be a fantastic way to move up to the next level. You can find more workout information right here by following us on Facebook or Twitter.
Three Bodyweight Home Workouts For Developing Leg Strength
While Weight Training Will Substantially Build Lower Extremity Strength, It Is Possible To Develop The Legs Through Home Training
Often, people view weight training as the ultimate training method. While it is undoubtedly highly effective for improving strength, there are other resistance training methods.
While you won’t be lifting heavy loads, bodyweight training is still an excellent tool for developing strength, power, and movement.
One of the best things about bodyweight exercises is that they are highly versatile, convenient, and require no equipment.
This article will cover a number of highly effective bodyweight exercises and workouts that can be performed at home to increase leg strength.
The Most Effective Leg Strengthening Exercises To Do At Home
Strong legs can have an array of benefits on exercise and day-to-day activities. It has been shown to improve athletic performance (1) and quality of life in older adults (2).
While there is a range of bodyweight exercises, this section will highlight five of the best exercises that should be incorporated into home training.
Additionally, it will also highlight the unique characteristics and benefits associated with each exercise.
Bodyweight Squats
Probably the most commonly used home workout exercise is the squat. It is a foundational human movement that can lead to improvements in strength, size, and endurance.
One of the best things about the squat is the number of variations that can be performed, such as the conventional, narrow, sumo, and cossack squat.
Each variation has slightly differing demands and can be used to target specific muscle groups.
Bodyweight Squat Technique:
Start with a stance that is slightly wider than hip-width and point the toes out
Lift the chest and brace the core
In a controlled manner, hinge the hips and bend the knees
Lower the body down until the thigh is approximately parallel with the floor
Drive through the heels and stand
Bulgarian Split Squats
The Bulgarian split squat is an excellent developer of the quadriceps and glutes. It is also a unilateral (or single-limb) exercise.
Unilateral exercises such as this can effectively be used to build single-leg strength, develop balance, and correct muscular imbalances.
Furthermore, the Bulgarian split squat is highly functional as it shares similar movement patterns to running, jumping, and sprinting.
Bulgarian Split Squat Technique:
Set an object, like a chair or bench, behind the body
Extend one leg behind the body and place the foot on the object
Drive the chest up and engage the core muscles
Bend the front knee and lower until the back knee nears the floor
Drive hard through the heel of the front foot and stand
Alternate side and repeat
Pistol Squats
On the topic of unilateral exercises, the pistol squat is another first-rate exercise that will also build quad and glute strength as well as balance and stability.
Be aware that this exercise demands a good amount of mobility through the hips, knees, and ankles.
Therefore, it may be necessary to gradually build up to a full pistol squat. Failure to do so may increase the risk of injuring the knee and ankle.
Pistol Squat Technique:
Start with the feet directly under the hips with the toes pointed forward
Lift the chest, squeeze the core, and lift one foot from the floor
Simultaneously hinge the hip and bend the knee to lower the body towards the floor
Keep the arms and non-working leg straight and extended out in front of the body
Once depth has been achieved, push hard through the heel and stand up
Swap leg and repeat
Glute Bridges
While the exercises listed thus far are quad-dominant, the glute bridge is an exercise that targets the glutes and quads. It can be performed either bilaterally or unilaterally.
It is not uncommon for individuals to overdevelop the anterior muscles and neglect the posterior muscles.
Therefore, it is vastly important that posterior-chain exercises, such as the glute bridge, are performed regularly.
Glute Bridge Technique:
Lie on the floor with the feet slightly wider than hip-width and toes turned out
Lift the chest, engage the core, and press the palms into the floor
Push through the heels and drive the hips upward, squeezing the glutes at the top
Control the descent back down to the floor
Plyometric Jumps
Plyometrics (or jump training) are commonly used to develop explosiveness, power, and strength.
For those who play a sport or wish to improve their athleticism, plyometrics should be incorporated into training (3).
There is a range of plyometric exercises that can develop leg strength including the squat, tuck, split squat, lateral, and broad jump.
Squat Jump Technique:
Start in a squat stance – feet wider than hips and toes turned out
Drive the chest up and brace the core muscles
Rapidly dip the hips and knees before powerfully extending into a maximal jump
Land with the feet wider than hips and keep the knees out
Upon contact with the floor, immediately spring up into the next jump
The Three Workouts
This section will outline the three home workouts in detail. It will provide detail on the training structure used and the purposes and benefits associated with the workout.
Workout 1 – Keep On Lunging
While this workout has the simplest structure of all three workouts, don’t be deceived. There is no denying this is a tough workout.
While it only takes fifteen minutes to complete this workout, you will perform fifteen rounds of lunging and burpees in this time.
The walking lunge is the primary exercise that will help to develop leg strength while the burpee is programmed to develop both aerobic and mental capacity.
The workout is an EMOM which means every minute on the minute. As the name suggests, the goal is to complete the prescribed number of reps during each minute of the workout.
The amount of rest that you get depends on how quickly you complete the reps. Once that minute is over, you start the next round.
EMOM:
15-20 Bodyweight Walking Lunges
5 Burpees
Workout 2 – Glutes, Quads, and Hamstrings
As highlighted, it is vitally important that you work your posterior chain. Not only are these muscles often underdeveloped, they play a huge role in generating movement, and enhancing stability.
This workout utilizes one posterior chain exercises in combination with an anterior chain exercise to comprehensively work the muscles of the legs.
Supersets are used in this workout (as highlighted by “A” and “B”). These involve performing two exercises back to back with no rest.
Only once the superset has been completed should you then take a short rest.
Exercise
Volume
Tempo Bodyweight Squat
Glute Bridge Hold
4 sets x 15 reps
4 x 60 secs
Bulgarian Split Squat Jump
Nordic Hamstring Curl
4 x 8 (per leg)
4 x 6 – 8
Walking Lunge
Single-Leg Glute Bridge
4 x 20 – 30
4 x 8 (per leg)
Workout 3 – Lower Body Dynamic
While workout one and two are strenuous and place a lot of demand on the body, the final workout is all about facilitating recovery by enhancing movement and mobility.
As a result, this workout is less demanding than the other two.
Workout three involves performing four exercises in a circuit. These exercises should be performed in order without any rest between them.
Considering the purpose of this workout, the circuit should be performed at a leisurely pace with the focus being on technique and a full range of motion.
The circuit is to be performed two or three times. Rest as needed between each round.
Circuit:
Walking Lunge x 20
Jumping Jacks x 20
Lateral Shuffles x 20
Plank x 60 secs
The Importance of Progressive Overload
Having covered the three workouts, let’s now briefly consider an important training principle known as progressive overload.
During physical activity, the body is exposed to a training stimulus. As a result of this stimulus, the body adapts and strengthens.
However, if this training stimulus remains unchanged, the body will adapt to the point where it can comfortably deal with the exercise demands. Therefore, adaptations will slow or cease.
To ensure that the body continually adapts and strengthens, you need to apply progressive overload. This involves gradually increasing training intensity over time.
There are three main ways of increasing training intensity. You could either increase the number of reps, reduce the rest periods, or utilize more challenging exercise variations.
Therefore, with each of the three outlined workouts, ensure that you gradually increase the intensity by manipulating the reps, rest, or exercise.
Final Word
There are many benefits associated with developing leg strength. These include improving exercise performance, movement, and balance.
While working out with weights is highly effective, home workouts are often more accommodating and convenient. The three workouts outlined in this article are excellent examples of functional home-based training.
References:
1 – Suchomel, Timothy J.; Nimphius, Sophia; Stone, Michael H. (2016-10). “The Importance of Muscular Strength in Athletic Performance”. Sports Medicine (Auckland, N.Z.). 46 (10): 1419–1449. doi:10.1007/s40279-016-0486-0. ISSN 1179-2035. PMID 26838985.
2 -Saeterbakken, Atle Hole; Bårdstu, Hilde Bremseth; Brudeseth, Anine; Andersen, Vidar (2018-06-03). “Effects of Strength Training on Muscle Properties, Physical Function, and Physical Activity among Frail Older People: A Pilot Study”. Journal of Aging Research. 2018. doi:10.1155/2018/8916274. ISSN 2090-2204. PMC 6008824. PMID 29988285.
3 – Slimani, Maamer; Chamari, Karim; Miarka, Bianca; Del Vecchio, Fabricio B.; Chéour, Foued (2016-10-14). “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review”. Journal of Human Kinetics. 53: 231–247. doi:10.1515/hukin-2016-0026. ISSN 1640-5544. PMC 5260592. PMID 28149427.
6 Badass Exercises You Can Do With A Pull Up Bar
6 Exercises You Can Do With a Pull-Up Bar
When people think about pull-up bars, they think of people performing pull-ups, but the pull-up bar can help you get so much more accomplished. You can train your complete upper body with nothing more than a bar you can hang on.
In this article, we will walk you through a few exercises you can perform on a pull-bar and build strength, muscle mass, and conditioning as a result. Once you’re done reading the article, you’ll have some cool things to try when you walk up to a pull-up bar the next time.
Pull-Ups/Chin-ups
Call them whatever you want, but the ability to do a pull-up is the biggest proof of your upper body strength. Pull-ups are also one of the most functional exercises you can perform. Imagine apocalypse has hit and you’re hanging by a cliff and the only way to save yourself is to pull yourself up.
We’re sure, at this moment, you wouldn’t want to regret not doing pull-ups at the gym. If you’re a beginner and can’t complete a pull-up, use momentum by jumping to grab the bar or get a spotter to help you with the exercise. Once you get better at this exercise, you can add resistance by using weights.
Muscle Ups
Muscle ups are what separate the men from the boys. It takes a whole new level of strength to complete a muscle-up. Start from a dead hang, complete a pull-up, and once you’re at the top of the pull-up, jerk and get into a chest dip position and complete a chest dip. Return to the dead hang and repeat for reps. The Muscle ups will work your back, biceps, triceps, core, and shoulders.
Underhand Pull-Ups
Life might put you in situations where you need an immediate biceps pump but have nothing more than a straight bar to hang on. Grab the bar with a supinated grip inside shoulder-width, lock your elbows in a place and lift yourself up using your biceps. By the end of this exercise, your biceps will be on fire.
Burpee Chin-Ups
If you’re in a mood to get your cardiovascular system going, we’ve got just the exercise for you. Stand under a pull-up bar, squat and get into a push-up position. Complete a push-up, return to the standing position, jump, grab the bar and complete a chin-up.
Hanging Leg Raises
Hanging leg raises are one of the most effective ab exercises. Hanging onto a bar provides your abs with the isolation to completely annihilate your midriff. Start in the dead hang position, lock out your knees and lift them so they are parallel to the floor.
Hanging Windshield Wipers
Obliques are one of the most overlooked muscles when it comes to upper body training. Hanging windshield wipers will smoke your obliques. In this exercise, you need to copy the movement of a car’s windshield wiper with your legs.
Hang from an overhead bar and shorten your armpits so you’re engaging your shoulders and not just hanging by your armpits. Squeeze your abs and lift your legs so you’re forming a “V” with your upper body and legs. Move your legs from side-to-side while holding them together like they’re one windshield wiper.
Which is your favorite pull-up bar exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Non-Stop Mass Building Method For Giant Size
Giant sets for giant gains.
Bodybuilding training isn’t a roller coaster of excitement. In fact, bodybuilding workouts can be completely boring, especially if you don’t have that drive for perfection. It’s one of the reasons why pro bodybuilders get so much damn respect. To train hard, day in and day out, utilizing practically the same movements over and over again can be tedious to say the least. No one said training was supposed to be an exciting experience.
Still, if you’re going to be spending your time trying to perfect and sculpt your body then you’re going to want some variations to your routine to keep things fresh. There’s nothing worse than letting things become stale, so a new program every now and then is beneficial to break up the monotony. For a true bodybuilder, the best way to make a training session more exhilarating is to ramp up the intensity..
This is where Giant Sets come in handy. Where a superset requires you to perform two exercises with no rest in between exercises and a triset requires you to perform three – a giant set ups the number to four ensuring that you’ll definitely get a pump out of the exercise. Like supersets and trisets, when performing a giant set you’re going to want to work the same muscle if not the entire muscle groups surrounding the area being worked on for the day. So if you are focusing on bicep development then you’re going to want to perform exercises that target the bicep itself or the antagonizing triceps muscle group.
Though giant sets are great for changing up your routine, it can be a bit of nightmare logistically. If your gym is filled to the brim with other avid lifters then you’re going to have a bit of a hard time trying to utilize all the machines needed for a the massive set. The idea is to pick the right opportunity to use this training method. The problem is once you perform giant sets and start seeing results you may not want to try any other program.
Back
Bent Over Barbell Row
3 sets, 8, 10, 12 reps
Lat Pull Down
3 sets, 12, 15, 20 reps
Dumbbell Row
3 sets, 8, 10, 12 reps
Pull Ups
3 sets, 10, 12, To Failure
Legs
Leg Extensions
3 sets, 12, 13, 15 reps
Leg Curl
3 sets, 12, 13, 15 reps
Stiff Legged Deadlift
3 sets, 8, 10, 12 reps
Squats
3 sets, 6, 8, 10 reps
Are giant sets apart of your routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
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Hardest Muscles To Build
The hardest muscles to isolate and build mass.
Everyone has that specific set of muscles that infuriates them. That one spot where no matter how hard you train – no matter how hard you push yourself, you just don’t see the results you want.
But if you ask around the gym you’d probably find that there are some muscles most people agree to have a problem with. Those universal complaints that most bodybuilders have even after years of hitting the gym.
As always, we are happy to help by breaking down these tricky muscles and hopefully providing you with a better way to deal with them – leading you on a more pleasant path towards maximizing your over all muscle gain.
First thing’s first though, there is something to be said about genetics. As in, some people just have a harder time with certain muscles because of the DNA coursing through their body. It can’t be helped and sometimes that just means you have to work harder than the person next to you.
Also, proper form is key for all of these muscle groups. It’s key for any workout really – but part of what makes these specific ones so hard is because most people do not use correct form. So keep that in mind as you move forward with isolating these muscles. Whatever you are doing, you always want your spine to be properly aligned and make sure that you perform the full range of motion for the muscles you are working out.
CALVES
These are big ones. Calves are often either the most complained about muscle to build mass or the most overlooked. Either way they often pose more of a problem compared to other muscle sets. And there’s an actually a reason behind why they are so challenging. The anatomical configuration of the calf muscles resists the act of hypertrophy. Aka – by nature they literally resist muscle synthesis.
What is often the problem is that most people treat calves as an extra at the end of a workout – but because the calves are so much harder to develop they actually need to be focused on intensely. They key is to not make your calves an afterthought.
Here’s a breakdown on the three major muscles that make up the calves:
1. The gastrocnemius muscle (this is what gives the calf its curved shape).2. The soleus (the long flat muscle underneath).3. The Tibialis Anterior (this is the large frontal muscle).
That third one, the Tibialis Anterior might have surprised you. That’s because it is often overlooked when it comes to building those calves – which in turn makes the calves such a challenge for most people.
You must create a well structured workout routine that focuses on all three of these muscles in order to actually see growth. If you can focus on those then you will start to see some changes coming your way.
Here are a few examples of exercises you can do to pinpoint those calf muscles.
Barbell Seated Calf Raises Reverse Calf Raises (These will hit those oft overlooked Tibialis Anteriors!) Standing Barbell Calf Raises
LATS
The Latissimus Dorsi is another muscle that can be a real stinger in your workout routine if you don’t know the best ways to isolate and use correct technique. The main problem is that it is almost impossible to truly isolate the lats. What’s most important is to cut back on the amount of weight in order to perform the reps at a full range of motion (remember?). This will build the foundation for your lats leading to building actual mass in that area.
Surprisingly chin ups and pull ups are very effective in building your lats. Often experienced bodybuilders will be able to perform these with such ease that they use a dip belt with extra weight to push themselves even further. Elbow position is one of the most important aspects behind this. If your elbows are out wide you’ll trigger your upper lats. If your elbows are in tight you’ll be hitting up those lower muscles. Keep this in mind when performing your workout routine.
Also make sure to keep your hands facing away or down in order to maximize the amount of lat involvement.
Here are a few other suggestions to help build those back muscles.
Straight-Arm Pulldown Close-grip front lat pull downs Kneeling high pully rows One-arm standing cable rows
There you have it. Everyone may be different – but hopefully you now have a better understanding on how to handle two of the more challenging muscles over all.
What is your most challenging muscle to build? Let us know in the comments or shout it out to us on Facebook and Twitter!
Build Boulder Shoulders With This Insane Workout
Give this workout a try for broad, more rounded shoulders that others will envy.
Sloping shoulders are a sign of physical weakness and is associated with laziness. Plus, it can start to really hurt your confidence and put you in a hole that you just don’t want to go. On the other hand, broad and square shoulders are linked with physically active and strong individuals. If you study the body postures, lethargic people will drag their feet and walk with dropped shoulders while the powerful people walk with an upright posture with broad shoulders. Wide shoulders are an essential part of a V-taper and can give your physique an appealing look. Oh, and it will seriously boost your confidence to.
Aside from the aesthetic that bigger shoulders can provide, it is important to look at the physical benefits of strong shoulders. As a vulnerable joint, strengthening and making sure those muscle and joints are properly taken care of can and will work wonders when it comes to physical performance. Why put yourself in a vulnerable place by not working those shoulders? Really put an emphasis on making these a priority so none of your training and performance goals falter.
Let’s take a look at a great shoulder workout to really boost all of our gains. Knowing what to do and the best ways to get there can be huge when it comes to strengthening and building up our shoulders. This workout is one to surely fire up your muscles to grow so you won’t be disappointed with the results.
Benefits Of Strong Shoulders
When it comes to building up those shoulders, there are some important benefits to know before diving right in.
Benefits of stronger shoulders include:
Increased strength and size: By working your shoulders, you will improve pushing movements for all those great exercises while also seeing them get bigger and turn into tiny boulders (1).
Injury prevention: Working those vulnerable joints can strengthen them and ensure no unwanted pain or injury takes place (2).
Functional benefits: For everyday activities, stronger shoulders overall can aid in functional strength so you can do other things that you love.
Improved posture: Posture can be a make or break for confidence and with stronger, more stable shoulders, you can improve your posture in not time and keep yourself walking taller (3).
Boulder Shoulders Workout
Let’s take a look at this awesome shoulders workout to really build that strength and size. A mix of a variety of exercises with things like supersets and drop sets tossed in will make for an engaging and worthwhile workout when looking to boost your gains. With proper form and a desire to really lift big, this workout is everything you need to really boost those boulder shoulders.
Exercise #1 – Superset
Arnold Press: 3 sets, 10-15-20 reps
Rope Front Raises: 3 sets, 10-15-20 reps
In this workout, we’ll be training the front, medial and posterior deltoids to get the round and full look. The Arnold press trains the medial and the front delts and will give your shoulders the round and bolder look.
Rope front raises are an isolation exercise which works the anterior deltoids. Using the cable machine keeps constant tension on the front delts throughout the movement which helps in better muscle fiber recruitment.
Exercise #2
Seated Side Lateral Raises: 6 sets, 10-12 reps
We’ll perform the lateral raises while being seated as it removes the probability of using momentum to lift the weights. In this exercise, we will start by performing 30 reps in the first set and end the exercise again with 30 reps on the sixth set.
Once you complete the third set, use the same weights to complete the fourth set. The challenge in this exercise is to use the same weights in the fifth and sixth set as you used in the first and second sets. It’ll be hard as the fatigue will have set in.
Exercise #3 – Drop Sets
Barbell Military Press: 3 sets, 8-12 reps
When done with the right form, the barbell military press can be one of the hardest exercises. This exercise is called the military press for a reason. You need to perform the barbell press with a strict form without using any momentum or jerking movement. The military press targets the medial delts effectively. Grab the barbell with a monkey grip and the bar should be resting right above your shoulders at the bottom of the movement.
At the top of the movement, your elbows should be locked out and the bar should be over your temples. With your arms extended over your head, your body should be in a straight line forming a right angle with the floor.
Exercise #4 – Superset
Alternate Dumbbell Front Raise: 3 sets, 10 reps (each arm)
Kneeling Cable Rear-Delt Flyes: 3 sets, 15 reps
The dumbbell front raise targets the anterior delts while the rear-delt flyes target the posterior delts. While performing the front raises, raise the dumbbells to your eye-level and bring them back to your sides.
While standing in the center of the cable pulley machine, grab the right cable with your left hand and vice-versa without any extension. Kneeling down eliminates the use of momentum and isolates your rear delts.
Exercise #5: Superset
Dumbbell Shrugs: 3 sets, 10-20 reps
Bent Over Dumbbell Rear-Delt Flyes: 3 sets, 10-20 reps
Dumbbell shrugs target the trapezius muscle. The dumbbell shrugs give you a better range of motion as compared to the barbell and you can move your shoulders closer to your ears. Start with lighters weights and progress to as heavy weights as you can lift.
Rear delts are one of the weakest muscle groups for most people. They can also be amongst the most stubborn muscles to develop. In the bent over rear-delt flyes, hold the dumbbells with a neutral grip and contract your muscles with every rep.
Wrap Up
Working those shoulders for increased strength and size can work wonders for all your gains and this workout above is a great one to boost those boulder shoulders. By building our shoulders up, we eliminate any vulnerable areas that can cause unwanted pain and strain that we just don’t want. Check out this workout above and really work to build those massive shoulders.
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
Uribe, Brandon P.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “Muscle Activation When Performing the Chest Press and Shoulder Press on a Stable Bench vs. a Swiss Ball”. (source)
Wilk, Kevin E.; Obma, Padraic; Simpson, Charles D.; Cain, E.; et al. (2009). “Shoulder Injuries in the Overhead Athlete”. (source)
Greenfield, Bruce; Catlin, Pamela A.; Coats, Peyton W.; Green, Ed; et al. (1995). “Posture in Patients With Shoulder Overuse Injuries and Healthy Individuals”. (source)
Top 6 Deadlifting Mistakes You Might Still Be Making
A change in bad habits leads to a change in life.
The deadlift is one hell of a monster workout. And as simple as it may look in theory, it is much more complex in practice. So how does a seemingly simple exercise leave so much leeway to do it incorrectly? Well, you’ve got to remember there’s a lot of moving parts. This exercise takes strength, coordination, and explosiveness, not to mention moving your bodies in ways that aren’t completely intuitive.
What many people forget is that the deadlift is a FULL body exercise. It’s not just engaging your legs but everything from your feet, to your core, to your shoulders. Many trusted fitness advisers have repeatedly said if they had to choose anyone exercise to do for the rest of their lives it would be the deadlift.
With all that movement it’s no wonder this exercise is so commonly performed incorrectly. This could lead to wasted gains and, even worse, injuries that keep you out of the gym. So let’s put the problems to rest with these top 6 deadlifting mistakes that you might making without even realizing it.
6. Rounding your back
This is by far the most common mistake we’ve seen by newbies and even some higher level lifters if they’re getting lazy. You don’t want to round your back or overcompensate by arching either. You want a flat back from the back of your head to your caboose. Instead of looking at the bar or at the ceiling try picking a spot a few feet in front of the bar and focusing on that throughout the lift.
5. Jerking your deadlifts
A lot of times guys get a hard on with deadlifts. They see all that weight and their emotions start to rise. They want to tackle it like Jenny Spinelli on prom night. While we’re all about getting in touch with your primal side, we’re going to recommend a controlled craziness on this one. Though you do push massive weight – this is actually a controlled exercise best performed with the arms locked. Try to keep everything tight and think of slowly pushing the floor away. Remember it’s a full body exercise, your arms are used as a lever.
4. Turning your dead into a squat
Of course, we’re not talking literally – but a common mistake with intermediates and even some experienced guys, leaning back too far on the bar will turn your deadlift into a squat. To remedy this raise your hips so your shoulders are over the bar. Keep the bar over your mid-foot with back straight. You can make adjustments according to your limbs but it’s pretty hard to screw it up from here.
3. Leaning back at the top
When you lean back at the top of a rep it squeezes the disk in your lower back which can possibly result in injury like a herniated disc. Stop when you knees and hips are locked, nothing more, nothing less. Sure pro powerlifters might do it but this is to show judges they’ve locked out. Some UFC fighters also fight with their hands down but I wouldn’t recommend that either.
2. Shin crushing
Do you dread the deadlift not because of the weight but because of the pain of the iron crashing into your shins at the beginning of each rep? Well stop it, it doesn’t have to be that way. As we mentioned in “squatting your deadlifts” keep the bar over your midfoot. This should keep it close enough to move along your body but far enough to eliminate unnecessary pain.
1. Switching your hand grip too early
Yes, we know it looks cool and all your friends are doing it, but switching to an inverted hand grip can be potentially dangerous. Changing the arm position also changes the muscles being used on by your back. By changing to an inverted lift before necessary – it can tweak a muscle or cause lower back injury. Try to stick with a traditional grip as long as you can. When the weight gets higher and you do eventually have to change over be sure to wear a lifting belt and go up gradually.
Well there you have it. Now that you’ve corrected these common mistakes you should be deadlifting like a true pro in no time. Don’t say we never gave you anything. So what do you think of these common mistakes? Were you performing any of these? Did we miss any? Hit up the comments section below and put in your two cents.
Thrash Your Abs To Perfection With This Core Training Routine
Get abs of steel with this core workout.
If we were to take a poll on what body part gets the most attention in the gym, we’d bet that the answer is likely to be the abs. It’s the first thing women notice on a man, the body part that all men wish to develop because of that fact. There’s no doubting that if you have a great looking core then you’ll be sure to get some heads turning. The core is the foundation for explosive strength and provide a great deal of help while performing resistance training. But how exactly do you get your abs to show?
Obtaining six pack abs is certainly a tall task. Where many believe that doing 300 crunches will get the job done, the reality of the situation is that abdominal exercises provide a strong base, but really have nothing to do with getting your abs to pop. The old saying goes that abs aren’t made in the gym, but made in the kitchen and truer words have never been spoken.
If you want those fabled six pack abs then you’re going to have to work just as hard on your nutrition. But that doesn’t mean you should train to obtain abs of steel. Sure, getting your body fat down will make your abs more visible, but it doesn’t mean they’ll be strong. Check out some of these awesome core exercises that are sure to give you strong and developed abs.
Obliques
The abs are more than just the rectus abdominus, most notably referred to as the six pack. They comprise other muscle groups as well, including the obliques. The obliques, inner and outer, are located on the flanks of the torso. There are numerous different ways to build up the obliques and here are a couple of exercises that can work wonders.
Dumbbell Side Bend
3 sets, 10-12 reps (30-75 lbs, left and right sides)
Hanging Knee Raises to Side
3 sets, 12 reps
The key is to not over do it with the reps and weight so that the oblique muscles don’t get considerably large. You want a strong and lean core, not a thick one.
Lower Abs
The lower part of the rectus abdominus must be worked as well to really have the total package. By working the lower portion of the core you can ensure that you’ll get that desired V shape that you crave.
Leg Raises (hanging or lying on back)
3 sets, 15 reps
Knee-Ins
3 sets, 20 reps
Upper Abs
Lastly you should target the upper portion of the abdominal muscle. Attack this portion last as it’s far simpler to engage than the obliques and the lower portion of the abs. Besides that it should already have been worked plenty by the exercises prior. These last exercises will simply add the finishing touch.
Sit Ups
3 sets, 30 reps
Crunches
3 sets, 30 reps
Remember that diet will be the main factor in making your abs pop, but these exercises will ensure that they’ll be as strong as iron.
Do you have a favorite ab routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Top 12 Triceps Building Exercises
Why Developing The Triceps Is The Key For Big Arms
For so many gym goers, developing the size of their arms is often high on the list of priorities and goals. Quite rightly, they understand the importance of isolating both muscle groups of the arms through concentrated bicep and triceps movements. However, more often than not, the emphasis tends to be on building the biceps as, after all, it is the biceps that is the most apparent and “seen” muscle.
As a result, many people end up developing their biceps to a great extent but fail to do the same with the triceps. Many fail to recognize that the triceps is in fact the larger and stronger muscle group of the two and therefore has a greater capacity for growth. Yet, it is not uncommon to see the biceps receiving a great deal of attention while the triceps are neglected. By doing this, the potential to grow bigger arms is not fully taken advantage of.
Exercise Selection For Triceps Growth
There is no doubt that when it comes to exercises in general there are some which are superior for building mass than others. If we are to maximize muscle growth, it is important to distinguish between exercises that should be considered a priority and non-essential.
As mentioned, it is essential that the triceps are isolated in order to encourage growth. As a result, several the following exercises are isolation exercises, which are simply movements that require effort from one muscle group across one joint. However, there are also compound exercises listed which are exercises that place a demand on several muscle groups over a number of joints. For comprehensive triceps development, a combination of compound and isolation exercises should be performed (1).
The Best Triceps Exercises
The following exercises will have been selected based on several scientific studies. Many “EMG” studies have been completed investigating the amount of electrical activity produced during a wide range of triceps exercises. The greater the amount of activity, the more effective the triceps exercise is. In addition to the research, other factors such as exercise difficulty, progressions, regressions, adaptability and uniqueness have been considered.
This list is not supposed to be comprehensive or exclusive as there are several other useful exercises, not on the list, that can be incorporated into a muscle mass program and will assist in the muscle building process. The purpose of the list is to simply highlight a number of first-rate triceps-specific exercises.
Okay, let’s first start off with 6 compound exercises for building triceps strength and size…
Close-Grip Bench Press
By analyzing the movements required for the bench press, it will become evident that the triceps experience a great deal of stress as they powerfully contract to fully extend the arm to drive the barbell upward. Although the bench press is predominantly seen as a pectoral (chest) developing exercise, it is possible to increase the load placed on the triceps by slightly altering the technique.
By simply placing the hands closer together and narrowing the grip, the dynamic of the exercise changes. When dropping the bar to the chest, the narrower grip should keep the elbows tighter to the body which will shift the demand from the pectorals to the triceps. An EMG study investigating benching variations indicated that this change in technique did indeed increase the activation of the triceps (2).
It is recommended to place the hands approximately 8-10 inches apart on the bar – however, this is just a guide and the width required may vary from person to person. Do be aware that by going too narrow, the strain placed on the wrist does increase. If the wrists feel under a high degree of strain when benching, think about widening the grip.
Board Press
The board press is an excellent triceps developer since it limits the range of motion during the bench press by removing the bottom phase of the movement. To do this, a block is placed on the chest which restricts the distance that the bar can travel. The purpose of the board press is to focus on the lock-out portion of the exercise.
Analysis indicates that, during both close-grip and standard bench press, two-thirds of the movement involves elbow extension. As highlighted previously, it is the triceps that are responsible for driving this extension and therefore this makes the board press an effective triceps developer.
A final benefit of the board press is that due to the restricted range of motion, it is possible to load the bar with more weight in comparison to a standard bench press. By doing this, we can place an even greater degree of stress through the triceps to drive optimal changes in size and strength.
Weighted Bar Dip
The next compound exercise to be considered for triceps building is the weighted bar dip. In the dip, first suspend the body in the air by grasping the bars with both hands and hold the body upright. The goal is to maintain an upright position as the body drops down towards the floor by hinging at the elbows. Once the elbows reach approximately 90°, the triceps, amongst other muscles, powerfully contract to drive the body back up to the starting position.
As with the close-grip bench press, keep the elbows tight to the ribcage to place a maximal load on the triceps rather than the chest. Furthermore, avoid leaning forward as this will shift the focus more to the pectorals. With dips, weight can be added using a waist belt which will increase the load that the triceps are exposed to, thus enhancing muscular growth.
Weighted Bench Dip
The movements required for the bench and bar dip are identical with the only difference being the body position. With the bar dip, the body should be suspended in mid-air, whereas with the bench dip the body is grounded – typically with feet placed on an adjacent bench. This will enhance the stability of the movement, in comparison to the bar dip, and therefore this may be a slightly easier variation to perform.
As with the bar dip, it is possible to add resistance to the exercise by placing a weight on the legs and completing the given number of reps. As a consequence, the increased load and stress experienced by the triceps may lead to an enhanced muscular hypertrophy.
Triceps Dip Machine
The final dipping variation is the triceps dip machine which enhances stability even further. This potentially will allow for even more weight to be pushed than with either of the previous variations. The machine is also ideal for utilizing advanced training techniques such as forced reps, drop-sets and supersets.
Close Grip Push-Up
For a superb bodyweight triceps exercise look no further than the close grip push up. It has been found to be as, if not more, effective than the dip for triceps engagement (3).While a traditional push-up places the hands outside the line of the shoulders, the close grip push up will bring the hands in line with the shoulders. To increase the difficulty of this exercise, it is possible to place the feet on an adjacent bench or add a weight on the back.
The movement requirements of this exercise are very similar to that of the close grip bench press which means that the triceps will take the majority of the load. As with the close grip bench, look to keep the elbows tucked into the sides as the body drops to the floor to maximize triceps activation.
Now, on to 6 superb triceps isolation exercises to build definition and mass…
Overhead Dumbbell Extensions
There are 3 individual “heads” of the triceps which all contribute towards producing and stabilizing movement (4). When selecting triceps isolation exercises, it is important that movements that target each individual head of the triceps are selected in order to develop the triceps in a “rounded” manner.
Overhead extensions specifically target the long head of the triceps. Start with a dumbbell directly overhead and hinge at the elbows to drop the dumbbell directly behind the head before returning to the starting position. The use of the dumbbell will make the exercise more challenging to stabilize thus increasing the overall demand placed on the muscle group.
Often the issue with the overhead position is that it can become difficult to move solely through the elbow and prevent the elbows from flaring out. In order to minimize this, it is recommended to take a seated position and primarily concentrate on just hinging the elbow joint.
Overhead Cable Extensions
The overhead extension can also be performed with a cable and attachment (whether that be a bar, rope or handle). The benefit of using the cable is, firstly, getting into the right position to execute the exercise is very simple. Simply adopt a split stance to enhance stability, grasp the attachment with both hands behind the head and tip the trunk forward before extending the arms.
Once again, it’s essential to limit elbow flair and hinge only at the elbow. A good guide for this is to keep the elbow joint in line with the shoulder joint throughout the entirety of the exercise.
Dumbbell Single-Arm Kickbacks
Along with the dumbbell extensions, dumbbell kickbacks are a brilliant free weight triceps exercises that specifically target the long and lateral heads. It is best to perform the dumbbell kickback by focusing on one arm at a time, while using a bench to enhance stability and facilitate form.
To set-up properly, place one knee and one arm on the bench so that the body is parallel with the floor. Bring the elbow up to the ribs and “screw” it into the ribcage. From there, roll the dumbbell up to the shoulder before powerfully “kicking back” by extending the elbow until the arm reaches full extension.
Single Arm Cable Kickback
The cable kickback is an alternative to the aforementioned dumbbell kickback and can be used to enhance triceps activation. There is no need to use an attachment for this one as it is possible to simply grasp the rubber ball on the end of the cable.
In order to facilitate stability and form even further, consider placing an incline bench in front of the weight stack and place the chest on it. From that position, remember to look to lock the elbow in position while performing the movement so that the triceps are forced to perform the entire movement – not the shoulders.
Skullcrusher
The skullcrusher is undoubtedly one of, if not the most, effective triceps isolation exercise going. EMG research indicates that the skullcrusher has a massive amount of triceps activation associated with it. Because the exercise places the upper arm perpendicular with the body, a high demand is placed on both the lateral and long heads of the triceps (3).
To perform the skullcrusher, lie back on the bench and push the weight directly up so that it is directly above the shoulders. From there, lock the shoulders and focus on hinging the elbows to drop the weight towards the face before driving back up to the starting position.
One of the great things with this exercise is its versatility. A range of equipment can be used to perform it including barbells, dumbbells and cables. Each piece of equipment will slightly change the dynamic of the skullcrusher.
Cable Push Down
Last but not least is the cable push down which has been found to activate the lateral head of triceps more than the majority of other triceps exercises (3). This is probably one of the simplest triceps exercises in existence, however, more often than not, it’s performed incorrectly.
Ensure that the elbows are pinned in tight to the ribcage and that movement around the shoulder is minimized before driving the bar down to the hips. During the push down phase, do not let the elbows drift away from the ribcage and really focus on squeezing the triceps at the point of peak contraction.
Final Word
If the goal is to build the guns, it’s time to step away from the comforts of the bicep curl and start paying more attention to triceps development. For those who are serious about developing arm size, select a number of the above exercises and perform them 2-3 x per week as once per week is simply not enough for optimizing muscle growth (5). Combine this will proper rest, recovery and nutrition and the arms will be bursting from the sleeves in no time.
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Header image courtesy of Envato Elements
References:1- Asian J Sports Med. 2015 Jun; 6(2): e24057. Published online 2015 Jun 22. PMCID: PMC4592763. PMID: 26446291
2- Saeterbakken, Atle Hole; Mo, Dag-André; Scott, Suzanne; Andersen, Vidar (June 22, 2017). “The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance”. Journal of Human Kinetics. 57: 61–71. doi:10.1515/hukin-2017-0047. ISSN 1640-5544. PMC PMCPMC5504579. PMID 28713459.
3- Boehler, Brittany (May 4, 2011). Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises
4- J Clin Med Res. 2018 Apr; 10(4): 290–293. Published online 2018 Feb 18. PMCID: PMC5827912. PMID: 29511416
5- J Strength Cond Res. 2015 Jul;29(7):1821-9. doi: 10.1519/JSC.0000000000000970.
Three Methods Of Increasing The Intensity of Home-Workouts
How To Build Strength Without Adding Weight
For many of us, the coronavirus outbreak has brought about quarantine. The gyms have now closed and most exercise is now restricted to the comfort of our own homes.
If you have a home gym that is equipped with barbells and weights, with a few adjustments, you will likely find that your training is relatively unaffected.
However, many people do not have a home gym or access to a range of weights. As a result, it is much more difficult to program your training and workout effectively.
This article will detail three methods that will help to effectively develop your strength without having to rely on weights.
The Importance of Intensity
By performing the same workouts continuously at the same intensity, your body will fail to adapt optimally as it can comfortably deal with the training stimulus.
With all physical training, you must gradually increase the intensity of the workouts which will consequently force the body to adapt and advance in strength (1).
The most evident method of increasing workout intensity is to increase the amount of resistance being lifted. However, with limited equipment, you will have to find other ways of doing this.
There are a number of manipulations highlighted below that can be used in your training to add intensity and facilitate strength and fitness improvements.
Method 1 – Increase Training Volume
The two most important training variables are volume and intensity. Intensity refers to the load that is being used while volume is the total amount of work performed.
With most training programs, the intensity is represented as a percentage of your 1 rep max whereas the number sets and reps constitutes volume.
It is very difficult to calculate the amount of resistance to use when the only training tools you have are bodyweight and bands. Consequently, the focus should shift to adding volume.
One great positive with this method is that it is very simple to apply to your training. Very simply all that you need to do is gradually add more reps or sets to each exercise.
With that being said, you may well reach a point where it may be counterintuitive to add more reps.
For example, if your goal is to improve strength, performing sets of 20 or more reps may not be best as a higher rep range appears to develop muscular endurance rather than strength (2).
If you do reach this point, it may be worthwhile finding another method that will increase training volume.Alternatively, instead of adding sets and reps, you could manipulate training frequency which is simply the number of times that you train per week.
Adding in an extra workout per week will significantly increase the total training volume for the week and facilitate strength progress.
If you were in the gym lifting extremely heavy loads, high-frequency training is not sustainable for most.
However, with many home workouts, do not subject you to extreme loads and high intensities. Therefore, it would be possible to train much more frequently without the risk of burnout or injury.
The following is an example of how to effectively add volume over a three-week training period:
Week 1 – Start with a standard 4-day powerlifting split program that contains two upper and two lower-body days per week
Week 2 – Increase the frequency to 6-days – three upper and three lower sessions per week
Week 3 – Double up on either upper or low body days so that you now train nine times per week.
Method 2 – Increase Movement Speed
Adjusting the tempo of a movement can also alter intensity. While this method is a little more controversial, if applied correctly, it can be highly beneficial for strength.
If you are performing conventional bodyweight and band exercise, this method can be quite challenging to apply.
For example, performing sets of two or three push-ups won’t achieve much regardless of how quickly you perform the reps.
Therefore, it may be worthwhile incorporating something known as plyometrics into your training. Very simply, plyometrics are explosive exercises that demand speed.
One of the best things about plyometrics is that they typically do not require equipment and they can be effectively used to develop your big compound lifts like the squat, deadlift, and bench.
If you do decide to add plyometrics into your workouts, exercise caution. Considering the explosive nature of the exercises, the body is subjected to a great amount of force.
Consequently, the risk of sustaining an injury is higher, especially for beginners. Ideally, you want to start off with the basics and gradually build up from there.
Here are three basic plyometric exercises that are highly recommended for the beginner:
Single-Leg Running – This is a superb exercise to begin with as it is low-impact and very straightforward to master. As the name suggests, simply attempt to run using only one leg.
To start by performing 3-5 sets of 10-20 reps per leg. As you improve, considering increasing the number of sets and reps.
Squat Jumps – Descend into a squat and hold the bottom position for a moment before powerfully exploding into a vertical jump. Land safely with core tight and repeat.
Start with 3-5 sets of 15-25 reps. Once you feel proficient, consider moving onto the box jump or depth jump.
Clapping Push-Ups – Drop the chest to floor as you would with a conventional push-up. Powerfully drive to propel the body up, quickly perform a clap, and land.
In terms of volume, focus on a fixed number of sets and attempt to increase the number of reps performed with each set.
Method 3 – Modify Exercises
Many of us are having to make adaptations during this quarantine period and the same goes with our training.
The final method of making progress is to modify exercises. There are a number of alterations that can be made such as performing new exercises & variations and adjusting technique.
Studies have shown that varying the exercises used in your training is a highly effective method for accelerating strength progress (3).
Therefore, experimenting with different movements and positions can allow you to make great progress despite the limitations that you face.
When doing this, make adjustments that enhance your range of motion or change the emphasis of exercise to weaker muscle groups.
Here are some examples to demonstrate how this method can be applied:
– You may start with conventional push-ups. As the weeks progress, you may want to move onto variations such as diamond, wide-grip, decline, or paused push-ups.
– For those who have a barbell, there are a number of squat variations that can be performed including high-bar, low bar, and front squats.– With resistance band exercises, you could move onto isolation exercises, such as flyes and pullovers, rather than performing compound exercises such as rows and presses.
Final Word
You don’t need to have barbells, dumbbells, and weight plates to build strength; it is possible to make significant progress with limited equipment. However, if you are looking to make changes, it is critical that the intensity is gradually increased by using these three methods.
References:
1 – Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2 – Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
3 – Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.