Muscle Chemistry Archive
How To Know If You’re Getting Stronger In The Gym
Steps To Check Your Strength Gains
How would you feel if you were stuck in the same class while all your friends moved onto higher classes in school? Disappointed, disheartened, or dejected maybe? That’s exactly how you feel when you don’t see any strength improvements in the gym.
Assessing your strength improvements isn’t as easy as reading your school’s report card. The thought of not getting anywhere even after putting in your best in the gym is the last thing you want. In this article, we’ll tell you how to gauge your strength improvements.
Keep a Journal
Since we’re referring to schools, let’s talk about another similarity. Imagine going to school and not taking any notes or keeping a journal. How do you think you would fare at the end of the year?
Many people make the mistake of not keeping track of their workouts and wonder why they can’t see any results. While keeping a training journal might sound intimidating, it isn’t as bad or hard as some people think it is.
If you’re wondering – you don’t need to take a diary with you to the gym. You can use your phone’s notes app to put in the details (exercises, number of sets, reps done, and the weights used) of your workouts. You could take things up a notch by adding how you ‘felt’ during the workout.
Shorter Workouts
For some people, the length of their workouts is equivalent to the quality of the session. This is a flawed concept because as you get stronger, you’ll need shorter periods to recover between sets.
The next time you’re done with your training before the usual time, don’t do more exercises to compensate for the extra time. Note it in your journal and lift heavier weights in the next workout.
Feel The Weights
If you’ve been working out for some time, you might have had times when your usual training weights felt like peanuts. Whenever the weights feel lighter, it’s a sure sign that you’re growing stronger.
On days like these when you feel like you can conquer the world, you should go all out in your training. Train as heavy as you can without compromising on your form, and the bodybuilding Gods will surely bless you with gains.
On the other hand, if the weights feel heavier than usual – could be because of fatigue or exertion – you should drop down the weights and go after the pump. If the weights feel light and you’re able to do more reps than usual, you’ve got good news on hand.
Lifting Bigger
This is the most obvious sign of getting stronger. If you can lift heavier weights without compromising on the form, you’ve gotten stronger. After hitting a PR, don’t make the mistake of camping in your comfort zone.
Keep pushing yourself to ensure that you don’t hit a plateau. Getting a spotter, using advanced training techniques like supersets, drop sets, BFR training, intra-set stretching are fantastic ways of improving your strength.
How much can you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
10 Workout Excuses: Stupid Reasons Not to Workout Today
Best Workout Excuses to Miss the Gym
You’re always just one excuse away from skipping the gym. Going to the gym and training every day of the week is hard while sitting on the couch and making up an excuse to miss the workout is super easy.
If you’re going to miss the gym, we thought we’ll help you find good excuses to add to your arsenal. Be generous and share these excuses with your friends so you can skip the gym together and leave the gym for the serious ones.
One More Episode
Binge watching is one of the growing reasons why people miss their workouts. While it might be tempting to watch the next episode of 13 Reasons Why and uncover why Hannah killed herself, killing those extra calories is more important.
It’s Raining
Or it’s too cold, hot, foggy. You need to realize there are no recommended weather conditions to train. If you travel in your own vehicle, getting around in any weather shouldn’t be a problem. For people who use public transport, an Uber is always around the corner.
I’m Tired
The good old “I’m tired” excuse is responsible for hundreds of people missing their workout every day throughout the world. Supplements like stimulated pre-workouts invalidate this excuse. Even a cup of coffee can pump you up for your workout.
It’s Late
It is never too late to workout. Most gyms these days are open till late at night and some are even open 24X7. If you feel you’re running late and won’t be able to get in your normal 2-hour workout, cut short your routine by using super and drop-sets.
I Have to Hang Out with Friends/Family
This is a common excuse for people who workout in the evening. If the chillout can’t be moved to a rest day, try hitting the gym a little early than usual or after you hang out with your friends.
Too Much Work
If the presidents and prime-ministers can make the time to train, so can you. A fit lifestyle can help you get more done in your work life. Work and hitting the gym don’t have to be mutually exclusive. Working out will help you do more with better focus and stamina in the office.
A Day Off Can’t Hurt
Some people take the liberty of missing a workout after they’ve trained for 2-3 days in a row. If you’re not an advanced lifter or athlete, skipping a day can take you back in your fitness journey.
My Workout Partner is Busy
Have you ever noticed people miss the gym in groups? If one person in the team skips the workout, the other follows him. This is why you should choose your training partner carefully. Bodybuilding and fitness isn’t a team sport, it’s an individual sport, so always be ready to train alone.
I’m Out of Supplements
Some people miss their workouts because they’re out of their pre-workout or protein supplements. A pre-workout can be replaced with a caffeinated drink and a protein shake with a fast digesting high-protein meal like fish.
It’s Not My Usual Time
Most people go to the gym at a certain time every day. For some reason, if you can’t train at the same time, be open to working out at a different time. Training at a different time will only benefit you as it’ll come as a shock to your muscles. Use this as an opportunity.
What is your favorite excuse to skip a workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Tips To Avoid The Dreaded Holiday Weight Gain
On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s.
Tis the season! The season for spending time with family and friends; for attending an endless sea of holiday parties; and for avoiding tipping that scale. On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s. Will you be one of them?
1. Choose Success
As the great Buddha has said, “What you think, is what you become.” Consciously decide to remain committed to your fitness plans through the holidays. Contemplate your inevitable success! Success is a choice, and it all begins with your thoughts, and results with your actions.
2. Never Attend a Holiday Party Hungry
Arriving at a holiday gathering with so many tempting food choices when you are famished is lethal. Plan ahead. Eat 5-6 healthy, well-balanced meals each day. Make sure you eat one of those small meals or have a protein shake about 30-60 minutes before attending a holiday party, even if the party is a meal!
You’ll be far less likely to overindulge and you won’t be inclined to eat everything in sight. With both your appetite and your conscience in check, you’ll find greater enjoyment and satisfaction in the modest amount of food that you’ll consume.
3. Don’t “Bank” Calories
You simply CANNOT starve yourself all day, then eat and drink whatever you want at a holiday party without consequences. It doesn’t work that way. If you starve yourself in anticipation of overindulging, you’ll ensure storing every single morsel as FAT. Yuck.
4. Locate the Veggie Tray
Every holiday spread includes some kind of fresh fruit or vegetable tray. Fill your plate with fresh veggies and eat those first, fruit second. And skip the dip! The bulk and water in the veggies will satisfy your appetite and you’ll eat less “junk.”
5. Drink a LOT of Water
Before you grab an alcoholic drink or make a beeline for the food, get a glass of water and sip on that first. For every beverage or holiday treat you consume, drink one glass of water. The water will keep you full and will definitely curb your desire to over-eat in food. Just stay near a restroom!
6. Bring Eucalyptus
Huh? Yes, It’s true…if all else fails and you’re having a hard time making good decisions at a party, suck on a sugar-free Halls Eucalyptus drop. I can assure you, absolutely NOTHING tastes good after having that flavor in your mouth!
7. Stay On Schedule
Plan your workouts every week. Treat your workouts as a regular appointment for work that you cannot and will not miss. Book it in your iPhone calendar, your planner, whatever. Remain consistent and you will enjoy an elevated mood and have MUCH more energy for the holiday season.
Finally, January 1 2015 WILL arrive, and I can promise you this: It will be much harder to get back into workout-mode after the New Year, than it is to remain consistent throughout. Your fitness goals need not be a casualty of the holiday season.
Happy Holidays!
Geo is a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City for more than 7 years. He brings the triple threat of education, experience, and passion to health & fitness for his clients.
You can visit his website here: geometrxnyc.com
Best No Equipment Cardio Workouts
Best no equipment cardio workouts.
Cardio! That dreaded word, whether it’s Low Intensity Steady State (LISS) cardio or High Intensity Interval Training (HITT) cardio.
Most people prefer LISS as the name suggests, it’s very low impact and very low intensity but done for a period of time (45 minutes to and hour prior to meal 1 is most bodybuilders preferred option).
And HITT is interval training which alternates short periods of intense anaerobic exercise with less intense recovery periods, during which a person’s heart rate reaches at least 80 percent of its maximum capacity.
There are many debates out there as to which is preferred and as to which burns more fat but I won’t delve into that today.
So if you’re bored of the treadmill at the gym, jogging outdoors in the cold, or fed up of rowing machine or even the legendary elíptical machines, then check out my list of the best no equipment cardio workouts around.
Skipping / Jump Rope
Now I did say you don’t need any equipment and you can actually simulate a jump rope without actually needing a jump rope.
Simply simulate the arms as if you are holding a rope and jump accordingly while being in sync with your arms (as if your jumping over a rope).
Now according to the Cooper Institute Aerobic Test, jumping rope for ten minutes is the equivalent of doing a 30 minute run.
Now, if you want to burn more calories you cannot go wrong with this exercise, and if you jump rope faster this will lead to a more intense workout, as a 180 lb individual jumping for 10 minutes at 100 skips per minute will burn approximately 126 calories, based on the Metabolic Equivalent of Task (MET), and in this case the MET is 8.8.
Now if you want a more accurate reading then there are many calorie calculators online that can assist you or use the formula below:
Calories burned per minute = (MET** x body weight in Kg x 3.5) ÷ 200
**MET – Metabolic Equivalent of Task
*MET for 100 skips or less per minute: 8.8
MET for 100-120 skips per minute: 11.8
MET for 120-160 skips per minute: 12.3
Can be done with or without a rope.
Shadow boxing
Another no equipment cardio routine you can utilize with minimal space, is shadow boxing.
And many boxers shadow box to improve foot speed, agility, hand eye coordination and technique but this can also really get the heart rate going.
You can take on a:
square stance (literally square on with feet shoulder width apart)
fighter stance (feet staggered , with arms raised to cover the face)
Fighters stance with foot work incorporated
Now if you are right hand dominant you are classed as ‘Orthodox’ and if you are left hand dominant you are classed as a ‘Southpaw’.
The main punches are the:
Jab
Cross
Left hook
Right hook
Left uppercut
Right uppercut
As this is for fitness purposes rather than getting into a ring you can just do straight forward punches or make your own combo or stick the traditional combo below:
Jab, Jab, Cross (1.1.2)
Jab, Cross, Left Hook (1,2,3)
Jab, Cross, Left Hook, Cross (1,2,3,2)
Jab, Jab, Cross, Left Hook, RIght Uppercut (1,1,2,3,6)
Jab, Right Uppercut, Left Hook, Cross (1,6,3,2)
Now if you want to figure out the calories you have burnt then MET breakdown below will help you figure out your calorie output.
MET for boxing
Boxing, punching bag. 5.5
Boxing, sparring. 7.8
Boxing, in ring, general. 12.8
Alternative: Add small dumbbells and hold then while punching, this will add an even more increased shoulder burn.
Box Jumps
Box jump, or in this case, if you don’t have a box or bench or stool you can utilise then the stairs will work just as good.
This is an exercise that will help develop your explosive power, speed and even your strength.
As it’s a plyometric exercise, also known as plyos, it is beneficial for producing power and strength simultaneously. Plyos generally involves a stretch followed by a contraction of the muscles (so a jump being a prime example).
And if you actually incorporate box jumps directly after a set of squats, Post Activation Potentiation (PAP), occurs, and this is essentially the pairing of a heavy strength movement (back squat) followed by a plyometric movement, which in this case would be the box jump.
According to Daniel Lorenz, DPT, ‘PAP is a phenomenon by which the force exerted by a muscle is increased due to its previous contraction.
Fatiguing muscle contractions impair muscle performance, but non-fatiguing muscle contractions at high loads with a brief duration may enhance muscle performance.
So the muscle fibers that were not recruited in the squats essentially are raring to go and post heavy load should enable you to have a better performance, ie able to jump higher.
Based on a 185 lb person, the calories burned can range from 311-444 per 30 minutes.
An alternative to box jumps: Jumping over a bench. You can have more stability by placing your hands on the bench and jumping from left to right over the bench itself. (If you do not have a bench use something similar which you can jump over, a box, a crate, a railing, etc).
Other suggestions
Cardio workouts that require equipment
Other cardio workouts I would have high on my list are:
Swimming – An awesome all body cardio workout that is easy on the joints but helps build strength and endurance. It’s great if you have access to a pool or gym that has one. Alternative being the closest lake (kidding).
Battle ropes – again if you have a set already or have access to them at your gym this is a great all round cardio workout that manages to hit pretty much all the major muscle groups.
Barbell thrusters – yes It does involve a barbell and weights but you don’t need to go heavy for it to really kick in. Another great all body exercise that will improve your cardiovascular endurance.
And below is a list of plyo cardio exercises you can do at home in a small spaces:
Skaters
Burpees
Tuck Jumps
High Knees
Mountain Climbers
Now that’s enough cardio for today. Happy holidays but more importantly happy lifting!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
https://www.cooperinstitute.org/2017/04/10/strength-training-for-fitnessgram
https://pubmed.ncbi.nlm.nih.gov/29278062/
https://www.sciencedaily.com/terms/jump_rope.htm
https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
https://pubmed.ncbi.nlm.nih.gov/32187147/
https://link.springer.com/article/10.2165/00007256-200939020-00004
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164001/
5 Tips For Staying Lean And Mean This Holiday Season
This Santa’s got abs for days.
So the holiday season is upon, and you know what that means. Trips to aunts and uncles houses we only talk to once a year quickly followed by a large overindulgent meal washed down by alcohol and a nice little nap to top it off. What’s on the agenda for the next day? rinse, lather, and repeat – just with leftovers.
The holiday struggle is real, so we’ve taken the liberty of comprising a list of 5 things you can do in order to break the vicious cycle that is late December. The list is practical guide of mental and physical things you can do when the going gets tough and the tough get eating. Check out our list below.
Drink Water
Hydration is key. Though this can go for anytime of the year, it’s especially important during the holidays as you’ll probably be consuming a lot of no no foods. Try having a glass of water before and after each meal to rev up your metabolism and cleanse your system.
Moderation
Hey, we get it. It’s the holidays, you’ve been busting your hump all year long, plus your geeky little cousin is finally getting married. You want to get down and have a little fun. We’re cool with that but there’s a right way to do it. Try to fill your plate with mostly healthy options and then smaller portions of the not so healthy ones. If you’re going to cheat, cheat once with your favorite of the unhealthy options.
Drink Alcohol Early
Drinking alcohol early is imperative. It gives your body time to break down the extra calories before going to bed – a time when you can really pack on the pounds. Alcohol also disrupts your sleeping pattern as it will wake you up as soon as the alcohol has burned through your system. Try to have a glass of water for every drink you consume (key term here is TRY).
Take a hike
No really, take a walk. Walking after a meal boosts your metabolism as well as helping with the digestive process. In addition, it just feels good. A brisk evening walk with your favorite half drunk family member is a cool experience – you’ll wonder why you never did it before. Try it!
Shoveling Snow
Usually reserved as a punishment or chore, shoveling snow actually burns a lot of calories as well as keeping your drive way clean – win win! As long as you’re dressed for the weather and remember to take frequent breaks you can turn this into some well needed personal time. Back breaking labor never felt so good.
Keep your routine
Tomorrow’s Christmas…so what? We know your text message and Facebook inbox are blowing up with invites to different holiday bashes but you’ve got to put the horse before the carriage. Don’t neglect your workout to go to a party, instead work out before or after the festivities. Working out before will give you the boost of energy you need to party all night long and setting up a training session for the next morning will keep you honest. If you know you’re going to get your ass handed to your by a personal trainer the next day you’re probably going to skip on that last whiskey sour – just sayin’.
Balancing Holiday Parties With Working Out
“PARTYING AND EXERCISE AREN’T MUTUALLY EXCLUSIVE – HERE’S HOW TO BALANCE THE TWO OVER THE FESTIVE PERIOD” Exercising and parties are often sold as the antithesis of one another. But they can actually be done side by side, says senior writer Chloe Gray. There are a lot of decisions to make in December. I’m not…
3 Nutrition Tips For Winter
Classically, winter is known in the fitness community as ‘Bulking Season,’ which in reality becomes justification for gaining fat during the holidays. While taking a break from strict dieting can benefit the body, better than increasing fat and carb intake would be using the season to focus on different aspects of nutrition. In his guest contributor article, Dr. Jacob Wilson shares tips to make the most out of nutrition this winter.
The first one is a no-brainer: probiotics. Everyone knows that winter is the season of sickness, but cold isn’t the only danger. The digestive tract is both integral to the immune system and ground zero for unfriendly viruses.
Constant eating, especially of high amounts of sugar and fat will imbalance gut bacteria and make one more susceptible to sickness. Excellent sources of probiotics are Greek yogurt, and Glutamine. But you could even try fashionable fermented products like kombucha, kimchi, or sauerkraut.
Second on the list of nutrients to emphasize during winter is Vitamin D. Obviously, supply of Vitamin D generally decreases during months that are cloudy or spent indoors. But unfortunately, “Vitamin -D Enriched’ products or vitamins simply do not carry the quality of bio-available Vitamin D that arrives in whole food sources.
Sockeye salmon and other types of fish are fantastic sources of this nutrient, and their high Omega-3 to Omega-6 ratios can help reduce levels of inflammatory cortisol throughout the body.
Such fats are also absolutely critical for brain function. We all know that the dreary and reminiscent months can trigger a less than chipper attitude, and keeping the brain properly supplied will go a long way to alleviating mental fog.
Saturate fats positively affect free testosterone, have been shown to help cells retain more Omega-3’s, and assist in conversion of fats into DHA which is optimal fuel for the brain. Of course, saturated fats have their con’s too. But if there was a time in the year to experiment with amounts and sources, it would be winter.
Ultimately winter is the season for experimentation. Everyone should try out different foods, eating schedules, and nutrient rations, to see if there’s anything to carry over into swimsuit season or competition prep.
If you’re looking for a deeper in-depth guide for maximizing your bodybuilding nutrition, make sure to sign up for Generation Iron Plus. The most detailed bodybuilding training and diet subscription guide with a massive archive of content and new courses uploaded every month.
It’s Time You Ditch The Barbell Bench Press
Reasons to Give Up Bench Pressing
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Season’s Greetings
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Natural Bodybuilder Reveals Secret To His Incredible Physique Transformation
PNBA pro natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) pro athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!