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6 Key Movements for Building Muscle According to Pro Natural Bodybuilder Tal Shadlovsky
Image via Instagram @tal_shadlovsky
PNBA pro natural bodybuilder Tal Shadlovsky shares six imperative movements for building muscle mass.
There are essential principles you must follow to build muscle. One of them being the correct movements. Fortunately, pro natural bodybuilder Tal Shadlovsky has shared six movements on social media that are vital for building muscle. Tal Shadlovsky competes in the World Natural Bodybuilding Federation (WNBF) and the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA).
In this article, we’ll cover compound movements in Tal Shadlovsky’s off-season training regimen and six exercises that are critical to any muscle-building program.
Workout
Below are full-body exercises Tal Shadlovsky includes in his off-season training cycle.
Shadlovsky didn’t include the sets he did, but below, you can view Tal Shadlovksy completing the movements on Instagram and what weight he used.
https://www.instagram.com/reel/CZrm9ajjdwq/?utm_source=ig_web_copy_link
For most individuals looking to add lean muscle mass to their frame, we recommend performing 3-4 sets of each movement.
Since Shadlovsky kept the reps between the 6-8 rep range, the weight he’s using will be heavy. 6-8 reps is a good rep range to aim for before because it’s enough volume to stimulate muscle growth while allowing you to use adequate weight to build muscle as well.
*Note: To get the most out of these exercises, it’s best you split the workouts into different days. That’s because they’re taxing compound movements, and you’ll hinder your progress by trying to perform them all in one day.
Muscles Worked
T-Bar Row: back
Squat: legs – quads, hamstrings, glutes
Deadlift: back, hamstrings, glutes
Incline Dumbbell Bench Press: upper chest
Overhead Press: shoulders
Bench Press: chest, triceps, shoulders
Keys to Building Muscle Mass
To build muscle mass, you must stimulate your muscles with enough volume and intensity. However, if you do too much, you risk overtraining. And rest and recovery are critical to muscle growth as well. Avoiding overtraining is especially important for natural bodybuilders since you can’t engage in doping unless you want to be banned from competing.
Furthermore, you should be applying the progressive overload principle – increasing the stimuli placed upon your muscle as often as possible. You can do this by either increasing the weight or the reps of a movement.
Lastly, your nutrition will play a vital role too. You should be in a caloric surplus and eat enough protein to maximize muscle mass.
INBA PNBA Vs. Other Natural Bodybuilding Organizations
There are a variety of natural bodybuilding organizations, but the INBA PNBA is the largest and most respected one. They host the most significant natural bodybuilding competition – Natural Olympia – and screen their athletes through the most rigorous drug testing standards – the World Anti-Doping Agency (WADA). For example, some natural athletes pass drug tests in other natural bodybuilding organizations yet fail them when they join the INBA PNBA.
Recap
Building muscle takes time, consistency, and a strategic approach. So add these fundamental movements a top natural physique in the world uses to your plan. And apply the principles laid out in this article, and you’ll be headed in the right direction to building muscle.
Follow us on Instagram, Facebook, and Twitter for more workout knowledge from the top natural athletes globally!
CT Fletcher Shares Side Effects From Anti-Rejection Medication Following Heart Surgery
CT Fletcher recently opened up about some reactions he had from medication following a 2018 heart-transplant surgery.
CT Fletcher quickly turned into a huge name in powerlifting using social media over the last decade. He built a huge following, especially on his YouTube page, where he would share workouts and inspiration to others. During his career, Fletcher has dealt with heart issues that caused him to have multiple surgeries. He recently shared the side effects he had from is anti-rejection medication after surgery in 2018.
In 2001, Fletcher suffered heart damage that eventually led to surgery in 2005. This was the first of two open-heart surgeries for the powerlifter. The second came in 2018 after a major heart attack the previous year. Despite the surgery being over three years ago, Fletcher is still dealing with some complications of his anti-rejection medication.
CT Fletcher posted a video on Instagram on Sunday of his swollen foot. He revealed that this is a common side effect of the medication that is being used to preserve his new heart.
“SOME PEOPLE ACTUALLY LIKE FEET ?
I’M NOT ONE OF THOSE PEOPLE,
EVEN WHEN MY FEET AREN’T SWOLLEN, I DON’T LIIKE LOOKING AT THEM
BUT A YOUNG MAN ASKED IF I UNDERSTOOD HOW EDEMA OR SWELLING CAN HAMPER HIS WORKOUT,
I SAID YES SON, I UNDERSTAND VERY WELL.”
Despite the side effects, Fletcher has continued to inspire others, in and out of the gym. He has continued to show a great passion for the fitness industry and has claimed that he cannot stay away from the gym. In 2019, Fletcher was able to do 25 push-ups, just one year after heart surgery.
Powerlifting is a sport where athletes must rely on others to spot them during a huge lift. CT Fletcher knows a lot about this and it is one of the reasons he vows to help aspiring lifters to this day.
“ITS A COMMON SIDE EFFECT OF ONE OF MY ANTI-REJECTION MEDS,
BUT IT MAKES WEARIN SHOES ALMOST IMPOSSIBLE
MY FEET ARE GROSS, AND I APOLOGIZE FOR POSTING THIS,
BUT ITS FOR THE FOLKS WHO MIGHT BE EXPERIENCING THE SAME THING,
JUST TO LET’EM KNOW, THEY ARE NOT ALONE
AND….ITS STILL THEIR MUTHA FUCKIN SET!”
This is just one instance where CT Fletcher continues to inspire and share his knowledge with others. He is lucky to have been able to get a new heart but the medication has not agreed with him. This will not stop Fletcher from getting in the gym and continuing his passion and love for fitness.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Pratik Mohite Finding Success As World’ Smallest Bodybuilder At Just Over 3 Feet Tall
Pratik Mohite has been recognized by Guinness as the shortest bodybuilder in the world.
Bodybuilding is not an easy sport to get into and not an easy lifestyle to uphold. It can be even more challenging when there are other physical setbacks. Pratik Mohite has not let this hold him back and is finding success as the World’s Smallest Bodybuilder, according to the Guinness Book of World Records.
Mohite has entered over 40 bodybuilding competitions throughout his career and has won several. It took some time for the 26-year-old bodybuilder to get on stage after years of training in the gym and following a specific vegetarian diet.
“I do not have a coach but I do take advice and tips from experienced bodybuilders.”
“The equipment at the gym is manufactured for common people. Since my palms are small, I found it difficult to have a tight grip on things like dumbbells. I had to modify the equipment to suit my needs,” Pratik mohite told guinness.
Pratik Mohite begins his day with a 30-minute run before breakfast. This is followed by a two-hour gym session where he is able to sculp his physique. He also provides numerous updates for his social media accounts, which have grown significantly over time. Mohite has been able to compete many times and hopes to one day claim the titles of Mr. Asia and Mr. World. Outside of bodybuilding, he hopes to one day own his own gym.
It was not easy for Mohite growing up with his disability. With the support of his family and friends, Mohite was able to find a career path and become successful.
“My family are very happy and proud of me and my friends are very supportive and helpful.”
It took some time for Pratik Mohite to be recognized by Guinness for being the world’s shortest bodybuilder because of the pandemic. In February 2021, this dream was released.
“It was my dream to achieve a Guinness World Records title and it’s such an honor to achieve it. I’m very happy and till now, this will be my biggest achievement in my career…Getting a recognition by Guinness World Records is a great step up for me.”
Pratik Mohite continues to train and will only improve from here. He has goals, both on and off the stage, that he wants to achieve. This will be used as motivation moving forward. For now, the achievement of being recognized by the Guinness Book of World Records will be enough.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tony Pearson: “I Spent My Whole Career Trying To Prove Something” To Joe Weider
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Tony Pearson opens up about his relationship with Joe Weider, being banned from the IFBB Pro League, and later getting reinstated.
Tony Pearson is a pro bodybuilder known for his impressive physique in the 70s, 80s, 90s, and even some Masters competitions to this day. He also went viral (pre-internet version of viral, anyway) for being the bodybuilder that looked like Michael Jackson. But what some may not know is the rollercoaster history and relationship Pearson had with Joe Weider. In our latest GI Exclusive, Tony Pearson speaks openly about his complicated relationship with Joe Weider and how he was banned (and later reinstated) from the IFBB Pro league.
In our previous interview segment with Tony Pearson, we discussed his traumatic upbringing and how he discovered bodybuilding as an escape from poverty and abuse. After confirming his passion and making some progress as an amateur bodybuilder – he decided to move to Los Angeles to take the next step towards pro status. When Pearson landed in LA, he barely had any money to his name. He made his way to Gold’s Gym and simply sat there watching legends train. He couldn’t even afford a pass to actually train there.
What Tony Pearson could afford was a weekly pass to the Venice Beach outdoor training pen. This was his outlet for improving and making gains towards becoming pro. Eventually, he earned his first major victory at the Mr. Venice Beach. Shortly after, Arnold Schwarzenegger approached Pearson while he was training. Schwarzenegger acknowledged his accomplishments and was impressed by Pearson’s work ethic. He claimed that Pearson had what it took to become a true champion.
How Tony Pearson Met Joe Weider
Tony Pearson was only 19 years old at this point. This was a dream come true. The biggest legend in bodybuilding just gave Pearson a critique – and it was one that offered a glimpse to a future as a champion. Not only that, but Arnold Schwarzenegger wanted to connect Pearson with Joe Weider for a meeting. As any bodybuilder knows, Joe Weider at that time was the king of the sport. He could provide a “Weider Contract” – essentially providing a yearly salary as a career bodybuilder.
While nearly all bodybuilders knew of Joe Weider’s reputation, Tony Pearson didn’t know who he was at the time. But he met with Weider anyways – knowing that if it was set up by Schwarzenegger, it must be important. But upon arriving at the meeting, Joe Weider was unimpressed. He gave Pearson a quick look, was seemingly surprised that Schwarzenegger suggested Pearson, and then walked away asking one of his employees to write a short article on Pearson.
“It didn’t go very well with Joe. First thing he said was, ‘Arnold sent you here’ in that voice,” Tony Pearson stated in our interview. He impersonated a sarcastic or skeptical look when impersonating Joe Weider. He then continued:
“And he turned away and said Jack… write an article on this kid, Arnold sent him. And then he just walked away. So from that day forward, Joe and I never got along. He never accepted me. I spent my whole career trying to prove something.”
Vlad Yudin follows up by asking if he was specifically trying to prove something to Joe Weider. Tony Pearson confirms that yes – that moment hang onto his consciousness and motivated him to improve every step of the way.
Tony Pearson’s Ban From The IFBB Pro League
Later down the road, Tony Pearson was finding himself continuing to improve in the sport – but he was still unable to earn enough money to survive. He was offered a guest posing routine abroad – but the event was not sanctioned by the IFBB. Pearson found himself torn between loyalty and earning a living financially. He made the decision to guest pose. Shortly after that he was banned for life by the IFBB.
Perhaps somewhat ironically, this ultimately led to a successful path for Tony Pearson. He continued to compete in other leagues and also had free rein to guest pose in any league that wanted him – without worry of sanctions. He gained popularity and became a pro bodybuilder.
How Does Tony Pearson See Joe Weider’s Legacy?
After his success, it was suggested to him that he write a letter to Jim Manion and the IFBB Pro league – asking to be reinstated. He took the advice and the letter worked. Pearson found himself back in the IFBB and able to compete in the biggest league in the sport. Despite this, throughout his entire career, Tony Pearson never got on 100% good terms with Joe Weider up until his passing.
Looking back, Tony Pearson regrets nothing and holds nothing personal against Joe Weider. He is aware that beyond his personal relationship with him, Weider transformed bodybuilding into what it is today. Without him – there would be no size and scope behind the sport as there is now.
You can watch Tony Pearson’s full comments on Joe Weider and his rollercoaster ride through the IFBB Pro league in our latest GI Exclusive interview segment above!
Martyn Ford Reveals His Dream Fight Would Be Taking On The Rock
Martyn Ford recently explained why fighting The Rock would be a dream come true.
Martyn Ford is currently preparing to step in the ring against the Iranian Hulk. This is a fight that has been much anticipated and it will take place on April 2 at the O2 Arena in London. When preparing for a match, it sparks some thought on other opponents for certain fighters. For Ford, his dream match would take place against Dwayne ‘The Rock’ Johnson.
After rumors came out that Ford wanted to fight The Rock, they were blown a bit out of proportion. In a recent Instagram post, The World’s Scariest Man cleared up his comments and explained what he meant when he said he would fight Johnson.
“?? you say one thing , and it kind of explodes ??.
I was asked, who would be your dream fight … there is only 1 for me, @therock for me he is an idol, a legend and what’s he has and is achieving inspires me daily.
Why fight him? Because it would be UNREAL to share a ring, and the hype would be insane … he’s an incredible athlete, a winner, a grinder … it would be one hell of a showcase.
Do I dislike him ??? HELL NO. Would I want to win …. HELL YES ??”
Martyn Ford made it clear that he does not have any disdain for The Rock. It is quite the opposite as Ford referred to the superstar as an idol. There are many times where two fighters step in the ring with great respect for one another and that would be the case here.
The Rock has experience and a background in many martial arts. He has been an incredible athlete since a very young age during his football days. After making a huge name for himself as one of the best WWE superstars of all-time, The Rock moved to the big screen. He is one of the top actors in Hollywood and continues to be a fitness icon.
It is extremely unlikely that this is a fight that would ever happen but all athletes have different dreams. For now, Ford will have to focus on fighting the Iranian Hulk in what is bound to be an exciting night of boxing.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Danial Zamani Benches Presses 804.7Lbs Eclipsing The World Record
Danial Zamani has conquered his 800lb bench press quest!
Danial Zamani has bench pressed 804.7lbs in training for another unofficial world record. The Iranian powerhouse recently posted the feat on social media. The bench press eclipses the official world record of 782lbs.
He promised to do it and it appears that the Iranian strongman and power lifter has made good on his word. Danial Zamani once again showcased why is one of the strongest humans in the history of the planet. After declaring many times over that he would conquer the 800lb bench press, it appears that Zamani has finally achieved his goal.
During a session in the gym, Danial Zamani finally attempted an 800 plus pound bench press. While it wasn’t conducted at an official event, Zamani took on 804.7lbs on the bench and conquered the weight. It was a truly impressive sight to behold.
While the bench press may have been impressive, the achievement hasn’t been made official. Not one to shy away from declarations, Danial Zamani stated that he would replicate the feat in a official competition.
Incredible Bench Press
Danial Zamani posted the feat on his Instagram page.
Here we gooo … 365 kg ( 804.7 lbs) bench press Raw. Heaviest bench press in all history and breaking dream number of 800 lbs ???
What matters the most to me and my coach Babak Ghazbani @babak_ghazbani , was to break 800 lbs bench press number and I have achieved it now. Gods willing and with respect to all my sport seniors world wide who support me, in close future I am willing to attempt 800 lbs in an official world class competition. I request from all the organizers , to bring the opportunity to me with respect to the breaking world record in history consideration, to provide a world class platform inviting the best athletes in the world to prove my number. I promise to attempt 356 and 363 kg both in the meet. These numbers are not easy to attempt multiple times in lifetime and I don’t want to attempt them in any random competition. I need a platform which is worth my lifetime effort.
God’s power and my dear coach Babak Ghazbani knowledge and your positive energy has pushed me to achieve this important achievement in life.
I am thankful and do respect all pro athletes and sport seniors and media pages which supported me so far.
800Lbs King
After seeing him accomplish such a feat it could be just a matter of time before Danial Zamani claims the official world record. That said Julius Maddox is also pushing himself hard in hopes of accomplishing his own 800lb bench press quest.
What do you think of Danial Zamani conquering 804.7lbs?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Eight Best Dumbbell Exercises for Your Back
Eight Best Dumbbell Exercises for Your Back
Unless you’ve herniated some discs in your lumbar spine in a car accident or violent sports collision, your back pain has little to do with injuries to the back.
It’s more likely because of our modern sedentary culture, which has us spending most of our time seated at desks, hunched over smartphones, and behind steering wheels. This produces tight hips, deactivated glutes, and an epidemic of back pain.
Studies show that postural awareness helps limit back pain. It’s also important to address posture and core strength in the weight room. Otherwise, we’re setting ourselves up for back pain, not only in the gym but by in everyday activities.
Assuming you’ve addressed those issues, we’re going to target the muscles that give us a broad, V-shaped back. Thankfully, we often can strengthen and stabilize our backs with the same workout – all with just dumbbells and a bench.
With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Dumbbell Skull Crushers
What it does: Though best known as a triceps exercise, it also builds coordination between the tris and upper back.
How to do it: Lie supine on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then pull back to starting position.
How many? 4 sets of 10 reps.
Dumbbell Incline Rows
What it does: With your chest down, it places more of an emphasis on moving from your shoulders, providing the intended benefit to the back and shoulders.
How to do it: Lie chest down on an adjustable bench set at a comfortable angle between 30 and 45 degrees. With a dumbbell in each hand, bring your shoulder blades back and together as you row the weights to your sides. Return to starting position.
How many? 4 sets of 10.
Romanian Deadlifts
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 4 sets of 10.
Dumbbell Upright Rows
What it does: It’s a simple, familiar yet effective compound movement that strengthens and stabilizes the upper back and shoulders while also challenging the triceps.
How to do it: Stand with feet hip-width apart, holding dumbbells palms down in front of your body. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. Return to starting position.
How many? 4 sets of 10.
Goblet Squats
What it does: A full-body maneuver that takes the pressure off your back, the goblet squat is more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.
How to do it: Hold a dumbbell with two hands against your chest as if preparing to drink from it – like a goblet. Squat by sitting the hips back and down, keeping your weight in the middle of your feet. Maintain contact between the kettlebell and your chest. The knees should touch the elbows. Extend powerfully through your hips.
How many? 4 sets of 10
Alternating Dumbbell Rows
What it does: It’s another simple yet challenging movement that stabilizes and strengthens the back.
How to do it: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. Row one dumbbell to your side. Lower it and repeat on the other side.
How many? 4 sets of 10.
Bent-Over Dumbbell Reverse Flyes
What it does: It hits your rhomboids, which support shoulder movement, open up the chest and help give you a broad back.
How to do it: Holding a dumbbell in each hand with feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Hold the weights together and then slowly bring them out to the sides. Keep the arms slightly bent and pull the elbows out behind. This is more of a back and shoulder move than a chest exercise.
How many? 4 sets of 10.
Dumbbell Renegade Rows
What it does: It’s a simple yet challenging move that hits the back, shoulders, triceps, and biceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in multiple publications such as Men’s Health, Men’s Journal, and USA Today.
5 Ways to Live Healthier and Look Better Naked
Ways to Live Healthier and Look Good Naked
Ask the people around you if they want to live healthier, and almost all will reply affirmatively. If we take the right steps, the majority of us can lead a happier and healthier lifestyle.
Looking good naked can be the result of following a healthy lifestyle. For most people, being in shape and having toned muscles is aesthetically appealing which can win you some brownie points in the bedroom.
Work Out
It’s no secret working out can help you live healthier. Most people who workout are in it for the longevity. Lifting weights can also help you build muscles and lose fat which can make you good look with and without clothes.
Depending on your physical activity goals and schedule, you need to set aside time for working out. Your training routine can be anything from hitting the gym to going for a 1K run.
Eat Right
Food arguably has the biggest impact on how you look. While junk food can be a quick and easy way to curb your hunger, it’ll only harm your overall health in the long run. Following a diet is the only way to live a healthy lifestyle.
Making small adjustments like adding green tea, broccoli, chicken breast, etc. to your diet can help you reach your health goals. Supplementing can be a good idea if you’re not meeting your daily micro and macronutrient goals.
Get Proper Rest
If you have a busy schedule, not taking proper rest can burn you out and leave you exhausted. Sleeping is the only time when your body can recover from the day and rejuvenate you for the next day.
If you lift weights, sleeping is when your body will undergo changes and add muscle or lose weight. You need anywhere between 6-8 hours of sleep every night. If you can’t get six hours of sleep in a single stretch, adding a mid-day nap can do wonders for you.
Keep Your Testosterone Levels High
Testosterone is the male hormone responsible for the development of the sexual organs in men and promotes secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
On the other hand, lower test levels can cause a higher risk of cardiovascular diseases, abnormal EKG, type 2 diabetes, and a higher death rate from all causes, including cardiac mortality. You can regulate your testosterone levels through supplementation or test boosting food like honey, almonds, spinach, etc.
Be Stress Free
Stress and hypertension are one of the biggest reasons why people today have bad health. Stress can also lead to a rise in estrogen levels which further reduce the testosterone levels and can cause health problems.
Living a healthy lifestyle and working out can lead to a release of endorphins in your body. Endorphins are the hormones which are responsible for making you feel happy and relaxed. Many people use their workouts as stress busters as you can’t feel sad or stressed after a good training session.
Do you follow the tips mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Is It Harder To Get Lean & Stay Muscular As You Age?
How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.
It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.
Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.
We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.
Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.
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
Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
The Total-Body Transformation Program To Carve Your Dream Physique
Here is a way to carve out the perfect physique!
Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out.
But this article is different.
We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment).
12-Week Total-Body Transformation Program Principles
To make the most of your transformation program, you should abide by the following principles:
1. Follow Military Discipline
Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months.
You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks.
So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature.
2. Progressive Overload
Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.
By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.
Studies have shown that the progressive overload method can help build muscle mass and improve strength.
3. Pyramind Training
Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.
There are three types of pyramid training:
Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
20 lbs x 12 reps: Set 5
Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout.
Related: 3 Recovery Basics For Hard Lifters
4. Use Advanced Training Principles
Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength.
Include the following advanced training principles in your workouts:
Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
Negatives
5. Muscle Hypertrophy
Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure).
Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short.
You should also focus on mind-muscle connection and muscle contractions with every rep.
Remember: You should target muscle annihilation with every workout.
6. Instinctive Training
This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.
Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.
For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.
Next Read: Advanced Training Techniques To Take Your Gains To The Next Level
12-Week Total-Body Transformation Program Diet Regimen
The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.
The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.
12-Week Bulking Diet
The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.
In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau.
Week 1-4 Bulking Diet Program
In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary.
You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms).
Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Month 1 Total-Body Transformation Diet Program
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
2 scoops of casein protein (mix in water)
Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat
Must Read: 10 Myths Most Fitness Beginners Believe
Week 5-8 Bulking Diet Program
In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively.
Meal 1:
2 scoops of whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops of casein protein (mix in water)
Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat
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Week 9-12 Bulking Diet Program
The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
2 scoops of casein protein (mix in water)
Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat
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12-Week Total-Body Transformation Program Workout Regimen
To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau.
While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.
12-Week Transformation Workout Program
Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.
This is the 12-week transformation training regimen:
Related: This Is How Your Training Should Change as You Get Advanced
Week 1-4
The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month.
Day 1: Chest and Back
Bench Press: 3 sets of 10 reps – 60-sec rest
Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Cable Crossover: 3 sets of 10 reps – 60-sec rest
Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest
Day 2: Legs and Abs
Squat: 3 sets of 10 reps – 60-sec rest
Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
Leg Extension: 3 sets of 10 reps – 60-sec rest
Hamstring Curl: 3 sets of 10 reps – 60-sec rest
Crunch: 3 sets of 10 reps – 60-sec rest
Plank: 3 sets of 30-sec – 60-sec rest
Day 3: Biceps and Triceps
Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Triceps Dips: 3 sets of 10 reps – 60-sec rest
Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
Preacher Curl: 3 sets of 10 reps – 60-sec rest
Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest
Day 4: Shoulders and Abs
Barbell Military Press: 3 sets of 10 reps – 60-sec rest
Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
Weighted Crunch: 3 sets of 10 reps – 60-sec rest
Reverse Crunch: 3 sets of 10 reps – 60-sec rest
Related: How To Know If You’re Getting Stronger In The Gym
Week 5-8
In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.
Day 1: Chest
Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
Superset:
Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
Push-up: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 2: Back
Pull-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Deadlift: 4 sets of 10-12 reps – 0-sec rest
GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
Cable Row: 4 sets of 10-12 reps – 45-sec rest
Dropset
Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest
Day 3: Shoulders & Abs
Arnold Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
Intraset stretching:
Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 4: Arms & Calves
Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
Superset:
Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
Superset:
Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest
Day 5: Legs
Squat: 4 sets of 10-12 reps – 45-sec rest
Superset:
Leg Extension: 4 sets of 10-12 reps – 0-sec rest
Leg Curl: 4 sets of 10-12 reps – 45-sec rest
Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
Lunge: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest
Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning
Week 9-12
In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.
Day 1: Chest & Triceps
Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
Intraset Stretching
Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Tricep Dips: 5 sets of 8-10 reps – 30-sec rest
Day 2: Back, Biceps & Abs
Deadlift: 5 sets of 8-10 reps – 30-sec rest
Superset
Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
Planks: 5 sets of 1-minute – 30-sec rest
Day 3: Legs & Shoulders
Leg Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Leg Extension: 5 sets of 8-10 reps – 0-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Day 4: Arms & Calves
Superset:
Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Superset:
Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Superset:
Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest
Day 5: Chest, Back & Abs
Superset:
Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest
Day 6: Legs & Shoulders
Military Press: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Squat: 5 sets of 8-10 reps – 30-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Leg Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest
Check Out: 5 Ways To Boost Your Pump in the Gym
Wrapping It Up
You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique.
Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.