Tag: Workouts
Best Warmup Exercises You Should Do Before A Workout
These Are The Best Warmup Exercises You Should Do Before A Workout
Warmups before a workout are like foreplay before sex. While you can skip the foreplay and go for sex right away, it won’t be as pleasurable. You certainly wouldn’t want to miss out on the fun because you didn’t put in 5-10 minutes of work before a workout.
Warming up before a workout pumps blood into your muscles and lubricates your joints. This can help you lift more weights while minimizing the chances of an injury. For most people, warming up consists of a couple of arm rotations and standing toe touches.
These warmup exercises are great if you do them on waking up in the morning but they aren’t going to do much for you if your workouts consist of deadlifts and T-bar rows. Your warmups should be adjusted as per your workouts.
1. Pull-Ups – 50 Reps
Pull-ups are one of the best warmups you can do before any upper body workout. Performing pull-ups will pump blood into your upper body and get you ready for your workout. There is no fixed number of sets you need to complete these 50 reps in.
If you are comfortable performing pull-ups, complete the 50 reps in three sets. If you’re a beginner and can’t perform pull-ups, use an assisted pull-up machine if you have an access to it or use a spotter.
2. Supine Knee Cross – 20 Reps (10 Reps on Each Leg)
Your lower back is highly prone to injuries. If you have a stiff back or are sore from a previous workout, you should put in a few minutes to loosen up your lower back. The supine knee cross helps in warming up your lower back, glutes, hams, and quads.
Lie down on a mat facing the roof. Stretch out your arms and keep your shoulders pinned to the floor. Bend your right knee, move it across your body and try touching the floor without lifting your right shoulder off the ground. Repeat it for the left leg.
3. Surya Namaskar – 10 Reps
Surya Namaskar is the ultimate full body warmup exercise. You can perform this exercise before any workout. Surya Namaskar (meaning: sun salutation) is made famous by the Yoga gurus and it promotes a healthy body and mind.
Surya Namaskar is a 12-step exercise which will get you ready for your workout. Performing this exercise will work every single muscle in your body. The 12-steps make one rep, perform 10 reps of Surya Namaskar without resting in between reps.
4. Prone Chest Opener – 10 Reps (5 reps on Each Side)
Most people warm up on the bench press on their chest day. The bench press doesn’t warm up your shoulder flexors. You should be performing the prone chest opener and a set of light rotator flexors exercises using one pound dumbbells on your chest and shoulder day.
For the prone chest opener, lie facedown with your arms outstretched while keeping the arms in line with your shoulders. Lift your left arm and shift your weight to the right side. Allow your left hip to come up as you raise your left leg and sweep it over the right leg to touch the floor.
How long do your warmups last? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Kai Greene Does INSANE Chest Workout No Normal Human Can Survive
Kai Greene’s chest day workout is INSANE!
So what does Kai Greene’s chest workout look like? As one of the greatest bodybuilders to ever pick up a dumbbell, Kai Greene is not your average human being. To be honest, no pro bodybuilder is average by any means. It takes a certain insane dedication in order to transform your body the way that pro bodybuilders can. Kai Greene is no exception.
As a professional IFBB Pro bodybuilder who has won the 2016 Arnold Classic and nearly beat Phil Heath in 2013 and 2014, the “predator” has become of the greatest entertainers, coaches and influencers in the world. While many fans see the end results of preparation when their favorite bodybuilder hits the stage, what they don’t witness are all the hours of intense training and the workout routine in order to build a physique into something more than human. Kai Greene has spent a large chunk of his life lifting and building his physique. So it comes as no surprise that the average human being would be hard pressed to keep pace with the bodybuilder during his routine workout.
Few train as hard as Kai Greene
Kai Greene possesses the kind of will and determination to push through any amount of physical pain in order to improve upon his physical form. Despite not competing for over three years now, Kai Greene still trains like he’s preparing for the Olympia. It’s not the kind of training that the average person is willing to put themselves through.
So of course an average Joe has decided to take on Kai Greene’s chest day workout. Within this article, we will detail Kai Greene’s chest workout routine, diet plan and supplements.
Training
Kai Greene Chest Workout Routine
Bench Press (3 sets of 20, 15, 12 reps)
Dumbbell Fly (3 sets of 20, 15, 12 reps)
Decline Bench Press (3 sets of 20, 15, 12 reps)
Arm Pullover (3 sets of 20, 15, 12 reps)
Take a look at the video below to get a glimpse of how Kai Greene trains chest and the insane amount of effort needed to get through the session.
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Kai Greene’s Diet
Kai’s diet is pretty strict. He consumes 1.5 grams of quality protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. And 30 minutes before every workout he takes a pre-workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet RoutineThe above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins and utilizes a Fat Burner for his AM cardio workout.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Quality Fat Burner Supplement
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Quality Meal Replacement Shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Summary
Kai Greene continues to be a contributor here at Generation Iron. His workouts, regimens and his routines continue to help those looking to perfect their physiques and maintain a balanced nutrition. Please share this article on social media if you find it useful.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
This Comprehensive Powerbuilding Guide Will Help You Develop Strength & Size
There is no doubt that strength training can prove to be a real challenge at times. Initially, adding mass and strength will have been fairly straightforward – providing effort was put in and training was consistent.
Over time, however, progress begins to slow and suddenly the weight lifted and one’s bodyweight fail to increase as previous. Instead, training becomes a battle and a fight for small incremental gains in training and size. Now, this should not be a cause for concern. In fact, this is a very normal adaptation that is to be expected when progressing from a novice to an intermediate or advanced stage.
When an individual reaches this point where progress has become stunted, a change of training emphasis is often required (1). Generally, the advice is to switch the focus to either building strength or size. However, by following a “powerbuilding” program it is possible to continue building strength and size simultaneously.
In the health and fitness industry, the term “powerbuilding” has developed a number of different definitions. The following program was designed specifically to develop raw power in professional football players. The purpose of it was to physically ready these athletes to deal with high-impact nature of the sport and also allow them to build maximal power for executing their tackles.
While the goal was predominantly power-based, the athletes who initially ran this program put on a substantial amount of muscle size, became well defined while also developing their overall power output. So, for those who are serious about adding strength and size, it is certainly worth considering the following powerbuilding program.
What Is Powerbuilding?
Powerbuilding, as the name suggests, is the combination of two training styles – powerlifting and bodybuilding.
Powerlifting typically revolves around maximal strength exercises and one’s powerlifting capabilities are judged through their performance of 3 specific exercises – the deadlift, squat and bench press. The goal in all powerlifting-style training is to put in work that will facilitate a greater performance across these 3 lifts and push strength levels to new heights.
Bodybuilding, on the other hand, is much less about strength but more about adding size and definition – it’s all about aesthetics. Unlike powerlifting where extremely heavy loads are being lifted, bodybuilding focuses more on moderate weight and a higher rep range to promote maximal muscle growth. Most bodybuilders will go through periods of adding mass and leaning down – therefore, optimizing nutrition is key for the bodybuilder.
Combining Bodybuilding and Powerlifting
Often, combining two training styles is greeted with much scepticism due to the fact that the methods of training are often widely different and therefore conflict with each other and stunt overall progress.
Additionally, in years gone by, the understanding was that both low and high rep exercises where incompatible and should not both be present within a single block of training. However, heavy, low rep exercise creates the perfect environment for building muscle and therefore, performing lighter, high rep exercise in combination can assist in accelerating the rate of hypertrophy.
Recent research has indicated that it can be advantageous to combine both high and low reps for building strength and size (2).
Typically, lifters will block out their training to initially focus on building max strength before transitioning into a hypertrophy-based block of training. While this is a tried and tested method, and is effective, intermediate and advanced lifters may struggle to maintain strength levels after transitioning into a hypertrophy phase. The powerbuilding program, however, will help to simultaneously build strength and size and allow it to be maintained all year round.
The Powerbuilding Program
The program will run for 8 weeks in total but is divided into two distinct phases. Both phases run for a total of 4 weeks and both have a specific focus. During phase 1 the focus is purely on strength building. Once the foundations have been laid through phase 1, the focus shifts to true powerbuilding workouts in phase 2. With both phases, there are 4 workouts to complete per week.
It is important to note that the program has been designed for intermediate to advanced lifters – remember, it was initially designed for athletes. The program uses advanced training methods, such as cluster sets and supersets, and therefore, this program may not be suitable for those who are new to lifting or have limited experience in the gym.
With the program, there are no prescribed warm-ups or warm-up sets. However, this is not to say that warm-ups should be avoided. In order to reduce the risk of injury and facilitate greater performance in the gym, a gradual, progressive warm-up should be performed (3). Do be careful not to work the muscles to absolute failure in the warm-up.
Advanced Training Methods
Supersets involves performing two exercises back to back, with no rest in between. Adding supersets is a great way to dramatically increase overall training volume which can have a positive impact on muscle hypertrophy (4).
A cluster set, on the other hand, involves using a heavy load and breaking down the number of reps into different stages. For the cluster sets, a 20 second rest is taken after every 2 reps. This method allows the body to partially recover between reps and therefore, it is possible to lift heavier loads for a greater number of reps. This method has been found to apply a greater amount of stress to the muscle thus causing a larger adaptation (5).
Finally, rest – pause reps are fairly similar in principle to cluster sets. The idea is to push the muscles to the max, this time by completing as many reps as possible (without reaching absolute muscular failure), resting for 20 seconds and resuming exercise once again. This process is repeated until 40 reps have been achieved.
Phase 1 – Prioritizing Strength (Weeks 1-4)
Phase 1 Notes:
When it comes to strength building, there are two highly important factors that must be taken into consideration – training intensity and overall volume. For optimal changes to occur in strength, the body must be exposed to a training stimulus which is powerful enough to cause adaptation (6).
As will become apparent, this first phase is high in intensity and volume in order to increase strength levels. In the same way that both phases have a specific orientation, each workout also has a particular focus in mind – either a high intensity workout or a high volume workout. Additionally, there is a focus on either the upper or lower body with each workout. There are 2 upper workouts and 2 lower workouts to complete each week.
In order to complete both cluster sets and rest – pause reps, it is crucial to assess one’s 5 and 15 rep max respectively. These tests involve performing maximal reps for both 5 and 15 repetitions. It is very important that the correct weights are being prescribed for the program and therefore, it is essential to reach absolute muscular failure when performing these assessments.
With the high volume workouts (day 3 and 4), it is possible to substitute out the cluster sets and rest – pause reps and replace them with an alternative high volume method, if preferred. For example, a descending or ascending pyramid scheme (12, 10, 10, 8 reps) would be an appropriate change that could be made.
Workout 1 – High Intensity, Lower Body
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 2
3 minutes
Rack Pulls
4 x 3 – 4
3 minutes
Romanian Deadlift
3 x 5 – 6
2 minutes
Good Morning
3 x 6
2 minutes
Workout 2 – High Intensity, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 25 x 12
3 minutes
Superset 21. Floor Press2. Dumbbell Incline Row
4 x 3 – 43 x 5 – 6
2 minutes
Workout 3 – High Volume, Lower Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Squat2. Ab Rollout
4 x 8 (cluster set)4 x 8 – 10
2 minutes
Front Barbell Squat
3 x 12 – 15
2 minutes
Goblet Squat
1 x 40(rest – pause reps)
–
Dumbbell Walking Lunges
3 x 12 – 15
1 minute
Workout 4 – High Volume, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Superset 21. Standing Military Press2. Band Pull Aparts
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Dumbbell Bench Press
1 x 40(rest – pause reps)
–
Incline Bench Pull
4 x 15
1 minute
Standing Dumbbell Press
1 x 40(rest – pause reps)
–
Wide Grip Lat Pulldown
4 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Phase 2 – Combined Powerbuilding Workouts(Weeks 5 – 8)
Phase 2 Notes:
As we move into the second phase, the focus shifts from prioritizing strength to combined powerbuilding workouts. As with the previous phase, it is still required to complete 4 sessions per week, however, each workout now has a different focus which revolves around 4 exercises – bench, squat, military press, and deadlift.
Many of the supersets combine one heavy, low rep exercise (similar to powerlifting training), and one lighter, high rep exercises (similar to bodybuilding training) – this is powerbuilding training at it’s finest. At this stage, it’s interesting to note that there are no cluster sets or rest – pause reps – only supersets.
As with phase 1, there is the option to change out some of the high volume work for an alternative scheme – should this be required. The program itself is open to alterations and does not have to be followed to a tee.
Workout 1 – Upper Body (Bench Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Barbell Incline Bench Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Dumbbell Bench Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Standing Dumbbell Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 2 – Lower Body (Squat Focus)
Exercise
Sets x Reps
Rest
Barbell Squat
5 x 3
3 minutes
Front Barbell Squat
3 x 5
3 minutes
Superset 11. Goblet Squat2. Barbell Ab Rollout
4 x 12, 10, 10, 84 x 15
1 minute
One Leg Barbell Squat
4 x 12, 10, 10, 8
1 minute
Hanging Leg Raise
4 x 8 – 10
1 minute
Dumbbell Walking Lunge
3 x 12 – 15
1 minute
Workout 3 – Upper Body (Military Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Standing Military Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Seated Dumbbell Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Standing Dumbbell Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Dumbbell Bench Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 4 – Lower Body (Deadlift Focus)
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 3
3 minutes
Rack Pulls
3 x 5
3 minutes
Superset 11. Romanian Deadlift2. Hanging Leg Raise
4 x 12, 10, 10, 84 x 8 – 10
1 minute
Pull Through
4 x 12, 10, 10, 8
1 minute
Reverse Crunch
4 x 8 – 10
1 minute
Lying Leg Curls
3 x 12 – 15
1 minute
Final Word
In the past, if it has been a challenge to develop and maintain strength and size, it may be worthwhile considering a powerbuilding program. By reflecting on recent research and by assessing the gains made by top-level athletes, there is no doubt that powerbuilding programs are extremely effective.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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- 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.
3- Shellock, F. G.; Prentice, W. E. (1985-7). “Warming-up and stretching for improved physical performance and prevention of sports-related injuries”. Sports Medicine (Auckland, N.Z.). 2 (4): 267–278. doi:10.2165/00007256-198502040-00004. ISSN 0112-1642. PMID 3849057.
4- Weakley, Jonathon J. S.; Till, Kevin; Read, Dale B.; Roe, Gregory A. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. ISSN 1439-6319. PMC 5556132. PMID 28698987.
5- Tufano, James J.; Conlon, Jenny A.; Nimphius, Sophia; Brown, Lee E.; Banyard, Harry G.; Williamson, Bryce D.; Bishop, Leslie G.; Hopper, Amanda J.; Haff, G. Gregory (2017-4). “Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity”. International Journal of Sports Physiology and Performance. 12 (4): 463–469. doi:10.1123/ijspp.2015-0738. ISSN 1555-0273. PMID 27617387.
6- Colquhoun, Ryan J.; Gai, Christopher M.; Aguilar, Danielle; Bove, Daniel; Dolan, Jeffrey; Vargas, Andres; Couvillion, Kaylee; Jenkins, Nathaniel D. M.; Campbell, Bill I. (2018-5). “Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training”. Journal of Strength and Conditioning Research. 32 (5): 1207–1213. doi:10.1519/JSC.0000000000002414. ISSN 1533-4287. PMID 29324578.a
4 Exercises To Build Killer Hamstrings
Turn those hams into boars.
When it comes to building up the legs many people focus on the quads more than any other muscle group. Though the leg is comprised of a number of muscle groups including the calves, quads, and hamstrings, it seems that most of the attention is given to the muscle group that you’d see most readily in the mirror. It’s not so farfetched as many beginners often focus on the parts they can see rather than the entire body as a whole. But if you want to have a symmetrical and aesthetic physique you’ll have to focus on every muscle group in the leg.
The hamstring is the antagonistic muscle to the quad, but doesn’t seem to get as much attention. Much like with the back, the hamstrings are located on the back side of the body and therefore aren’t attacked nearly as much. But the hamstrings, along with the quad, are responsible for stabilizing the knee and can ultimately do wonders for knee pain.
So what are some exercises you should have in your leg day routine that can not only give you some great hamstrings, but strengthen your glutes as well? We’ve compiled a list of some great exercises that you should definitely add to your workout.
Sumo Deadlift
The positioning of your grip on the barbell can make a huge difference with this deadlift variation. Where the attention is more focused on your lower back in your usual deadlift, the grip as well as the wider stance with the sumo deadlift will transfer more tension in your hip area and will mean that you must focus on lifting more with your legs, in this case with the glutes and hamstrings.
Lying Leg Curls
One of the staples of hamstring development, this exercise may not be as taxing on the body as the other exercises on this list, but if utilized correctly with muscle contraction in mind then this one can be beneficial for a lighter day at the gym. By using adequate weight you’ll be sure to feel the burn in the glutes and hamstrings.
Glute Ham Raise
This exercise requires that your feet or secured by either having someone hold your feet down or by hooking your heels under a weighted barbell or fixed apparatus. By doing the movement slowly and focusing on contraction of the glutes and hams, you’re sure to get a great pump from this exercise.
Romanian Deadlift
This deadlift is great for building up the hamstring and the glutes as well. They are ultimately a great choice for improving the posterior chain and are a great strength exercise to have in your routine. Seeing as how it’s a movement that focuses on strength more than anything else, keep the reps in the 5-8 rep range while being sure to go heavy.
Have some favorite hamstring or glute exercises? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
3 Exercises That Will Get You Wide-Ass Lats
Working the Opposite.
There’s a real science to bodybuilding that the average person will never understand. There’s more to molding and shaping a form you can be proud of by just simply doing a few sets of curls or hitting the bench. It’s a process that requires a person to know how the human body works – in particular, and this is most important, how their body works. As bodybuilder you come to understand that the only person who’s going to know what’s best for your development is you.
What’s also true is that sometimes building up one part of the body can ultimately improve another muscle group as well. There are plenty of guys who focus all their attention on one muscle group to the point that other parts of their body is under developed. The key to making an aesthetic physical form is by not only working out the muscle group that you wish to improve, but the antagonizing muscles as well.
What’s an antagonizing muscle? Well, it’s the opposite muscle group to the one that you may be working on, the easiest example being the triceps versus the biceps. Shaping one or the other is great, but shaping the whole thing brings the package together.
In terms of building up muscle groups there’s no doubt that the chest is one of the biggest body parts that are attacked by men. Having a strong and developed chest is the dream of most any man out there and it’s the reason so many beginners target them frequently. But if you desire a great chest then you’re going to have to work your antagonizing muscles as well.
The lats can make your form look extremely impressive if you give them the proper attention. When you have wide lats it’s hard to be ignored and it gives your physique an even more domineering appearance. Check out some of these exercises to get some massive lats to compliment the rest of your form.
Seated Cable Row
A great exercise that holds a number of benefits, the seated cable row is an exercise that give you some great development. The movement of this exercise allows for improvement in the upper, middle, lower, and outer parts of the back. It’s definitely an exercise that should be apart of your back day routine.
Lat Pulldowns
This is a great exercise to isolate the lat muscles for some very specific development. The lat pull down is very similar to the wide grip pull up but the fundamental difference is that the body remains stationary. This allows for the user to emphasize the lats specifically.
Wide Grip Pull Ups
This is often compared to the lat pull down, seeing as how they both work the outer lat muscles, but there’s a major difference – where the lat pull down is stationary and focuses solely on the lat muscle, the wide grip pull ups not only improve your outer lat development, but your overall strength as well. It’s great for giving you functional strength along with working your back.
What’s your favorite back exercise? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
5 Training Tips For Massive Muscle Growth
The goal is growth. And we’re here to help.
Many bodybuilders spend so much time in the gym but just don’t get the kind of results they want. Sure, they start seeing some growth – but not serious muscle growth. So they spend even more time in the gym – racking up the hours hoping to make some serious gains. But still nothing. Why?
We’re here to help. Below you will find five tips to help increase your muscle growth that you may be overlooking.
Big Compound Lifts
Compound exercises are great for building overall muscle size – as they hit multiple muscles in a body part at once. This is especially important during the off season – where your goal is to bulk up as much as possible.
Be warned, compound exercises will increase muscle mass for your stronger muscles – but the weaker ones in a muscle group will need to later be focused on by isolating them. This is the only way to maximize your physique at every inch of your body. Don’t ignore the isolation work.
Boost Your 1 Rep Max
This is a quick little technique that help track your progress as well as give you a more physical idea of whether or not your workout is effective. Every so often put on as much weight on an exercise as possible and see what your max rep is. This number should increase as the weeks of lifting go by. If you’re not seeing a significant increase, then you know you have to start working harder.
Perform Dropsets
After you pull off some heavy lifting for one exercise – naturally you’ll move onto the next one, right? Wrong. If you want to get some major gains, try lightening the load around 15% and try to lift another three sets. If you’re feeling really good during these reps, do all three. If you are feeling weak and tired, just keep it to one set or two. This will do wonders for adding volume.
Don’t Over Train
More weight lifting does not always mean better – we’re talking about daily here. While old school magazines and interviews would always talk about how the pros would hit the gym for 4-5 hours a day – this will not double your gains.
The same goes for your rest days. Skipping out on a rest day to get more lifting in does more harm than good. Think of it like drinking alcohol. You have a few beers and you start to feel good – but if you keep drinking eventually you are just sick with vomit all over the floor. Work hard – but in moderation.
Low Intensity Cardio
This might be an obvious one – but you’d be surprised how many people ignore this aspect of bodybuilding. Low intensity cardio provides two things for bodybuilders. The first is that it keeps fat at bay without cutting down on muscle size. The second, and less recognized aspect, is that it strengthens your vascular network.
Why is this important? Because your blood and veins are what transport all of that protein you’ve been consuming to the rest of your body. The stronger your vascular network is the more effect your body will provide your muscles with the protein it needs to rebuild and go stronger. So don’t skip out on the cardio.
That’s about it. Try some of these training tips when the off season kicks in to see if you can get some improvements in bulking up. Have any other tips for us? Let us know in the comments section below and make sure to comment on our Facebook and Twitter pages as well!
6 Cues For Improving Your Sumo Deadlift
Understanding The Sumo
The deadlift is a superb compound exercise that targets a vast number of muscle groups the length and breadth of the body. It is specifically well renowned for its ability to build strength and size in the posterior chain. The posterior chain consists of all muscles located at the rear of the body – from the base of the heel right through to the base of the head.
However, not only will regular deadlifting develop the posterior chain, but it also improves the strength of a number of anterior muscles, core and grip strength. These improvements may, in turn, lead to an improved posture, enhanced performance, and reduced risk of injury (1).
The Differences Between The Sumo and Conventional Deadlift
There are an array of deadlift variations that can be performed for a number of different goals. One of the most popular deadlift variations is the sumo deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor.
The difference in form and execution between the two variations slightly alters the demands placed on the body. The conventional deadlift tends to place a greater demand on the spinal erectors due to a greater trunk lean. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps (2).
Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. This is due to the trunk position of both. The upright sumo trunk position appears to reduce the shear force running through the lower spine thus reducing the risk of sustaining a spinal injury (3).
Studies have indicated that during the conventional deadlift, the lifter must complete 25-40% more mechanical work in comparison to the sumo (4). The wider stance in the sumo deadlift reduces the range of motion (the distance the bar has to travel from the floor to the hips). A narrow stance meanwhile, requires a greater ROM and therefore you can reasonably expect to lift a greater load with the sumo in comparison to the conventional.
Finally, for many lifters, the sumo stance will be an easier position to assume as it does not require the same degree of ankle and spinal mobility as the conventional. Hip anatomy and physical characteristics may also dictate which method one finds most suitable. Lifters with long limbs tend to be at a mechanical advantage when performing the conventional deadlift in comparison to those with short limbs.
Cues For A Powerful Sumo Deadlift
Cues are powerful tools that can be utilized to reinforce technique both before and during a lift. Cues are typically short phrases that will remind an individual of the key points and requirements to effectively complete the exercise.
In order to prepare yourself and execute the perfect sumo deadlift, run through and repeat the following 6 cues. As you will go on to see, cues 1-3 relate to taking up the correct position and facilitating good form while cues 4-6 relate to the drive and execution of the deadlift.
1. ”Take Your Stance”
The first thing to ensure prior to lifting the bar is our foot position. As stated, the correct stance should be wider than the hips. The width that you place the feet is often dependant on your physical attributes however, be aware that an extremely wide stance may make it more challenging to get the barbell moving off the floor.
A moderate sumo stance, where the feet are slightly outside the hips, is more than likely enough for the vast majority of lifters. However, those who carry a great deal of mass may find that they have to adopt an even wider stance to safely get into the correct position. There is a simple way to assess whether or not your stance is appropriate. When setting up, have a look at where your knees are in relation to your ankles. Ideally, look to get the knees directly above the ankles.
2. “Toes Out”
Once the correct width of the stance has been determined, it’s important to turn the toes out. In a conventional deadlift, an analysis confirmed that the toes will be turned out typically around 10-15°, whereas the sumo requires a larger degree of external rotation – around 40-45° (5)
The purpose of this is two-fold; firstly, it will move the knees and shins out of the path of the bar. By failing to point the toes or point them too far out, it may be difficult to keep the bar tight to the body. As a result, the barbell will not move in an efficient path from the floor to the hips resulting in energy being wasted and a poor lift. Secondly, for a safe sumo deadlift, look to keep the knees over the ankles and especially prevent them from folding inward. Pointing the toes will allow you to push the knees out to a greater degree when driving the barbell of the floor.
3. “Line The Hips With The Bar”
Unlike the conventional deadlift set-up where the hips are elevated above the knees, the sumo variation demands that the hips are roughly in line with the bar. If the sumo deadlift is new to you, this may mean dropping the hips significantly lower than you are used to. Ultimately, mobility and limb length will dictate your final depth, however, it is still important to drop the hips down toward the floor. When dropping the hips don’t allow the knees to come forward as this may push the bar further away from the body and interfere with the consequent bar path.
To measure whether or not you have assumed the best position, drop the hips down and have a look at your spinal alignment. Find the point where you are at maximal depth while maintaining a flat back and tension in the hamstrings. If you drop too deep you will see your back begin to round. If the set-up is correct, the degree of leverage will improve and thus enhance the efficiency of the lift.
4. “Get Behind The Bar”
Now that the stance has been taken care of, it’s time to get the bar moving. As you powerfully drive, it’s important to keep behind the bar. Failure to do this may bring the bodyweight over the top of the bar which will, once again, have a negative impact on the bar path. Additionally, you may find it more challenging to lock out if you position yourself in front of the bar.
One simple way of ensuring you do this is to ensure you are pushing hard through the heels at all times – not the mid or front foot. Furthermore, prior to lifting, think about pulling yourself down into the bar, rather than simply dropping down and grabbing the bar. By pulling yourself into the bar, your lats will engage which will prevent any rounding of the spine and ensure the hips do not shoot up too quickly.
5. “Push The Floor Away”
This is an excellent cue for maintaining tension in the hips and will ultimately assist in shifting the bar from the floor. With the sumo, getting the bar moving from static is extremely challenging and therefore, by visualizing pushing the floor away with the feet, it is possible to effectively generate power through the hips to drive the bar off the floor. Furthermore, this cue is useful for forcing the knees out as the bar moves up the body. This will ensure that the knees stay out of the way of the bar thus facilitating a more efficient bar path.
6. “Drive The Hips Into The Bar”
Very often with the deadlift, individuals will make a mistake with the lock-out. It tends to go one of two ways – either they fail to drive the hips into the bar entirely or they will overextend and begin to arch the spine. To successful finish off a deadlift, you must stand fully upright, with knees and hips locked out – this means driving the hips into the bar (without overextending!)
Focus on squeezing your glutes together at the top of the movement as this will push your hips through to a natural end position while avoiding overextension. Doing this will not only have a positive impact on your lift efficiency but will also protect your lower back.
Sample Deadlift Program
Day 1 (Max)
Exercise
Training Information
Sumo or Conventional Deadlift
Work up to a maximal single (90% of 1RM)
Sumo Block Deadlift
3 x 3
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 2 (Dynamic)
Exercise
Training Information
Banded Box Squats
10 x 2 (60% of 1RM)
Sumo Deadlift (w/ chains)
6 x 2 (50% of 1RM)2 x 2 (65% of 1RM)
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 3 (Volume)
Exercise
Training Information
Sumo or Conventional Deadlift
5 x 3
Sumo Deficit Deadlift
4 x 6
Stiff Leg Deadlift
3 x 10
Final Word
There is no doubt that incorporating the sumo deadlift into your program can have a substantial impact on your conventional deadlift (and vice versa). It may take some time to perfect the technique, but once you do, you’ll soon find that it advances you beyond any existing plateau and leads to incredible strength gains.
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References:
1- “Deadlift Technique and Teaching Points | AFA Blog”. Australian Fitness Academy. January 18, 2017.
2- Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. ISSN 0195-9131. PMID 11932579.
3- Cholewicki, J.; McGill, S. M.; Norman, R. W. (1991-10). “Lumbar spine loads during the lifting of extremely heavy weights”. Medicine and Science in Sports and Exercise. 23 (10): 1179–1186. ISSN 0195-9131. PMID 1758295.
4- Escamilla, R. F.; Francisco, A. C.; Fleisig, G. S.; Barrentine, S. W.; Welch, C. M.; Kayes, A. V.; Speer, K. P.; Andrews, J. R. (2000-7). “A three-dimensional biomechanical analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 32 (7): 1265–1275. ISSN 0195-9131. PMID 10912892.
5- Kompf, Justin; Arandjelović, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice.” Sports Medicine (Auckland, N.z.). 47 (4): 631–640. doi:10.1007/s40279-016-0615-9. ISSN 0112-1642. PMC PMCPMC5357260. PMID 27600146.
Train Your Inner Chest With This Unique Workout
A unique technique for building your inner chest.
When it comes to training the chest many beginners tackle the issue the wrong way. Some just hit the bench press over and over thinking that it’ll give them the size and definition they seek. Now, that’s not to say that the bench press is the wrong way to go, but it’s definitely not the only exercise you should be doing to build a well defined chest. Though the bench is definitely going to help, it won’t exactly do wonders for all the muscles in your pecs, particularly the inner chest.
We should take a moment to understand the importance of innovation. If we truly wish to develop ourselves into the absolute perfect form we must consider that doing things the same way over and over again can do a number of things. It can teach us to train our bodies in the correct way, giving us a firm foundation that will allow us to continue seeing results. It can also lend itself to restrictive thinking.
Mindset is an important aspect of proper training. If you’ve trained for long enough then you undoubtedly know of the concept of the mind-muscle connection. In order to activate specific muscle groups and get all the muscle fibers firing on all cylinders it’s imperative that we focus all of our mental capacity and attention on what’s being worked. Simply heading to the gym and thinking about the bench press as our sole method for chest training will automatically lead us down a dogmatic mindset, one that closes us off to the countless possibilities.
So if we’re talking about training the chest it can’t just be viewed as the massive slab of muscle that can only be activated in one particular way. Instead we must aim to look at the chest with a broader scope in mind. While we have the outer chest the determines the width of the pec muscle group, there is also the inner chest to consider in order to really bring everything together.
The inner chest is perhaps one of the harder parts of the pecs to develop. With most guys emphasizing building up the width and size of the pecs they often neglect building up the inner walls of the pecs. If a person contracts properly during a bench press or dumbbell flyes they should be able to isolate the tension through the mind muscle connection.
Why train inner chest separate?
So why exactly should we be aiming to train the inner chest in the first place? The reality is that hitting plateaus are all too common in bodybuilding. Every individual, specifically those who have been injured before, marry themselves to an idea, a specific way of training that has always worked for them. While there are some people who rarely have to worry about plateaus, the vast majority must face the reality that doing things the same way can only carry them so far.
Training the inner chest with specific, targeted exercises is only going to further help to bring your chest to the next level, which should always be your goal as a bodybuilder. Whether you’re a top bodybuilder or a novice looking to continue to grow your knowledge, by looking to try new methods of training it means you’re more willing to have an open mind.
There’s nothing worse then closing your mind off to the possibilities. Doing so can only mean doom in your continued journeys as a bodybuilder. If you’re willing to open you mind to one method, then it means you’re willing to open your mind to another. Experimentation after all is a major key to how bodybuilders have gained such success. Trial and error is no doubt a major component to ultimate success.
What method can be tried for better inner chest development?
So far we’ve spoken on the mindset portion of this training method, but not the actual method itself. Activating the inner chest isn’t something you can just do with some dumbbell flyes and call it a day. The requirement is that you’ll have to perform a unique movement that isolates the particular area you wish to grow.
For those looking to attack the inner chest exclusively then there’s an exercise that’s sure to shred the muscle group into shape.
Jeff Cavaliere of Athlean-X fame has gained a ton of popularity in the last several years. As a physical therapist and strength and conditioning coach for some of the greatest athletes in the world, Cavaliere is a man who has garnered a ton of respect in the fitness industry and highly sought after for his expertise.
Cavaliere is the just the kind of man who would sit, contemplate and analyze the chest muscle group to find the solution to a problem few individuals have the answer for. Rather than simply relying on science or experience alone, Cavaliere does his best to combine the two thought processes in order to create something truly unique.
Cavaliere has an exercise that is sure to get the inner chest looking well defined and in the kind of shape that any guy would dream to have. Take a look at Jeff’s unique approach to building up not only the inner chest, but the upper portion of the muscle group as well.
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What is the crossover shrug?
Essentially the crossover shrug works very similar to the dumbbell shrug used to train the traps. But like everything else, the devil is in the details and by rotating the dumbbell inward to activate the inner chest muscles and shrugging with the weight, the movement targets different pec muscle fibers than the regular shrug.
What are the benefits to training this way?
By using this unique method of training we’re able to see that the muscles in the chest can be attacked from different angles. This kind of additional work will likely aid in building up the entirety of the chest and not just simply the inner walls of the pecs.
How should you incorporate this method in your training?
It’s an exercise that can be used as supplementary movement on chest day. Rather than chest hitting flyes, dips, or bench for your chest, this movement can be used as an additional set to give that last bit of work to the muscle on chest day.
For the first few times utilizing this additional movement it would be wise to add in the crossover shrug as a superset to burnout the muscle. Performing one set of this movement on both sides would be ideal. As you become more advanced with the movement and your body begins to adapt, try adding in multiple supersets (either after the main movement or at the end of training) as a means to really punish the muscles into growth.
What’s your opinion on this unique exercise? Do you think it’ll get your pecs into top form?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Best Cardio For Bodybuilders Without Losing Muscle
Don’t fear the sprint.
For bodybuilders, the very utterance of the word cardio seems to send chills down their spines. Many of those who look to build muscle seem to equate cardio with muscle destruction. They automatically assume that the inclusion of any form of cardiovascular training into their routine will mean losing all of their hard earned muscle. It’s an ideology that has been refuted, yet it still seems to find its way into the culture.
Cardio for an ectomorph who has trouble with keeping on muscle may be something to worry about. For most others who can gain either fat or muscle easily, those with slower metabolisms, cardio training can be their best friend.
People looking to shred their bodies but refuse to utilize cardio are essentially handicapping themselves and ensuring that they never get the defined and aesthetic form that they constantly seek. It burns away excess fat and jump starts your metabolism and, if you have the right diet plan, won’t affect your muscle gains at all.
So now that it’s been established that cardio isn’t evil, the question becomes a bit more intriguing. If cardio is a must for getting shredded and ridding your body of excess body fat, then which exercises should be in your program? We compiled a list of muscle friendly cardio exercises that will have you looking more shredded than ever.
Cycling
This is perhaps one of the more underrated cardiovascular exercises that many bodybuilders never consider. Though walking on the incline treadmill can be a great source of cardio, studies have found that cycling or bike riding can prove to be more impressive for a couple of reasons.
For one, it’s just a more intensive and explosive exercise than walking. Second is that the hip flexion are engaged in the motion which can improve your squatting ability as well as increase your chances of hypertrophy when combined with resistance training.
Sprinting
Another great exercise that can improve your chances of hypertrophy, sprinting is perhaps the biggest gem of cardio based exercises. Though many bodybuilders, particularly larger individuals, may find jogging to be a bit easier to bear, sprinting can actually improve muscle growth.
Like mentioned before with cycling, the hip flexion are engaged while sprinting. The exercise is a multi-joint movement that stimulates muscle activation and can improve leg development as it that same activation simulates the tension of squatting or using the leg press.
Rowing Machine
We’ve spoken about two cardio exercises that work the lower body extensively, but what about the upper body? Well, it seems that the rowing machine can be a great tool for athletes looking to build definition in their upper bodies. When paired with resistance training, the rowing can prove to be very beneficial for upper body development.
The rowing machine works your back and core during the pulling motion and even works your legs greatly during the pushing portion of of the movement. You get the benefit of muscle development while performing cardio at the same time.
Which cardio exercises do you have in your routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
How Joey Swoll Works Out For His Absolutely Giant Gains
See how Joey Swoll works out to get absolutely massive with a seriously impressive physique.
Joey Swoll is a bodybuilder and fitness model with an absolutely massive physique that all should envy. Since he began his transformation from a bullied kid to a shredded mass monster, he has since become a leader in the fitness industry and an inspiration for people everywhere.
For those of us seeking our own massive physique, it can definitely be challenging to find the right workouts. We often search through pages on the Internet to find the best exercises to perform as everyone with a keyboard and some sort of fitness brain claims to know the golden exercise to boost all your gains. But we need to be looking at bodybuilders and those in the fitness world with the bodies to prove it. They are living proof of what these workouts can do and it should be said they know what they’re talking about. Ignore the fake influencers and let the professionals take over from here.
Joey Swoll has since founded a supplement company and works as a social media persona and fitness model to better the lives of others around him. He’s on a mission to help people everywhere live healthier, more productive lives.
Full Name: Joseph Sergio (a.k.a. Joey Swoll)
Weight
Height
Date Of Birth
205-215 lbs.
5’6’’
01/11/1983
Profession
Era
Nationality
Bodybuilding, Fitness Model
2010
American
Even with his training style constantly changing, Joey Swoll seeks to evolve as new research and new ways of working out become available. His programs are more of short sessions with high volume and low rest periods to yield the best results. Training frequently is key for it will help with the growth you want most and allow for that confidence boost you also seek. By following Joey Swoll through the gym, we too can have a physique others will certainly envy.
About Joey Swoll
Growing up, Joey Swoll was always active, participating in different sports and honing in on his competitive nature. As a smaller kid, in both height and weight, Swoll knew his path in athletics would be more challenging and once college rolled around, his felt insecure and was often bullied by upper classmen. Instead of going home for fear of failure, he started living in a cafeteria next to a local gym and would eventually find his passion.
Joey Swoll began lifting as a way to get his frustrations out but would eventually find he quite enjoyed it and found himself constantly trying to improve. He would spend all of his days training, preparing meals, and doing other fitness related activities and decided to pursue bodybuilding full time. As his social media popularity grew, he began to spread more messages of hope to others in need of fitness love and has since grown to be a leader in the fitness community.
Joey Swoll Training Routine
Joey Swoll works out around six times per week and usually spends around an hour and half in the gym. The shorter sessions combine more high volume with lower rest periods to allow for the best results. With his great training plan and work ethic, Joey Swoll’s absolutely shredded physique is well-earned. While he doesn’t do too much cardio, it is always best to put some in for it can really help with all of your goals as well.
Chest Workout
Exercises
Sets
Reps
Standing Chest Fly
3
10
Chest Press Machine
3
10
Seated Chest Fly
3
12
Pec Deck Machine
3
12
Incline Dumbbell Fly
3
8
Shoulder Workout
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
8
Lateral Dumbbell Raise
3
10
Reverse Dumbbell Fly
3
10
Behind-The-Neck Barbell Shoulder Press
3
12
Front Delt Raise with Chains
3
8
Leg Workout
Exercises
Sets
Reps
Seated Leg Curl
3
10
Seated Leg Extension
3
12
Leg Press
3
8
Smith Machine Squat
3
12
Dumbbell Stiff Leg Deadlift
3
10
Seated Calf Raise
3
10
Back Workout
Exercises
Sets
Reps
Lat Pulldown
3
10
Rope Pulldown
3
10
Low Machine Row
3
12
Single Arm Machine Row
3
12
Close Grip Cable Row
3
8
Arm Workout
Exercises
Sets
Reps
EZ Bar Preacher Curls
3
10
Dumbbell Overhead Triceps Press
3
10
Triceps Rope Pushdowns
3
10
Standing Barbell Curl
3
12
Bodyweight Dips
3
15
Single Arm Triceps Extension
3
12
Cable Curl with Rope
3
10
Featured Supplement
While Joey Swoll uses his own choice of supplements, it is more than important to have your own supplementation included into your routine. Having a good supplement is vital for it can enhance all areas of your training and performance, as well as your overall health and wellness. During your workout, a great intra-workout BCAA can really help you push past fatigue and work to recover and rebuild those muscles. A solid protein powder after your workout is exactly what you need in order to boost recovery and muscle growth to allow for those serious gains to flow. On top of those, something like a fat burner or testosterone booster can help with your masculine health and performance as you seek that shredded aesthetic.
For workouts like Joey Swoll’s, a great pre-workout is exactly what you want and need to really capitalize on all your goals. This will offer great energy and provide for muscle pumps as you gear up for whatever workout comes your way. Transparent Labs PreSeries LEAN is the perfect supplement to help get you there.
Transparent Labs PreSeries LEAN
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
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Wrap Up
These workouts from Joey Swoll will seriously give you a pump and allow you to see some serious size. Joey Swoll has a massive physique for all to envy and you can to. Give these workouts a try and really see what they can do for you as you seek to build that absolutely massive and shredded aesthetic. You won’t be disappointed by the results.
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 Joey Swoll Instagram