Blog
How Overhead Squats Boost All Lower Body Muscle Groups
The overhead squat will boost lower body growth while giving your whole body a good challenge.
For many of us, finding that one exercise to seriously challenge our gains can be difficult but the overhead squat is certainly one to try. An exercise that can seriously work your whole body, this lift is important to recognize as one to boost all of your gains. Too often do we neglect our lower half, only seeking the vanity that our popping pecs and bulging bis can bring. But having a strong lower half is essential for not just sport specific movements, but everyday ones as well. By not capitalizing on these gains, we are doing ourselves a disservice that we need to change.
Let’s check out the overhead squat and see what this exercise can do for us. From what it is, to the benefits around it, and how to perform it, we’ll help you tackle any and all challenges that come up with this lift. For what it can do for your whole body, especially your lower half, you won’t regret giving this exercise one hundred percent.
What Is The Overhead Squat?
The overhead squat is an exercise that requires your whole body to work together while also being one to seriously boost growth in your lower body. It will work to increase strength, flexibility, mobility, and challenge your balance and coordination. Since this exercise tends to put you in a bit of a vulnerable spot, it can highlight certain weaknesses but will also work to improve them as well. With so much weight overhead, this lift may seem intimidating at first, but once you get going, the gains will keep you coming back for more (1,2).
Muscles Worked
While the overhead squat does tend to work your whole body, its ability to seriously enhance strength and size in your lower half is undeniable. This exercise is great for working your glutes, quads, and hamstrings while also giving your calves some love. For those wondering about the upper body benefits, this lift works your shoulders and upper back for stability of the bar and your core gets great work done for aiding in overall balance of your body.
Benefits Of The Overhead Squat
When it comes to the benefits of this lift, you will really get a well-rounded workout by boosting all areas of your strength and performance with this workout.
Benefits of the overhead squat include:
Lower body strength: By working many lower body muscles in a squatting motion, you really work for increased strength and size in your lower half.
Enhanced mobility and stability: This exercise will expose those vulnerable areas when it comes to being stable and mobile but will also help enhance them as you progress with this lift (3).
Core work: Requiring your core to stay more stable, this lift is great for working your core for better strength (4).
Shoulder strength: Relying on your shoulders to hold that weight overhead, this exercise will give your shoulders a burn to keep that weight strong and stable.
Overhead balance and coordination: With so much weight overhead, it requires you to be focused as you look to maximize balance and coordination above your head.
How To Perform The Overhead Squat
Here are the steps for performing the overhead squat:
Stand with your feet around shoulder-width apart and load the bar on your back as if you were doing a back squat.
When ready and have a stable grip, lift the bar over your head so you arms are just about locked out and the weight is positioned comfortably over your head.
With your core engaged, squat down and maintain a neutral spine, keeping your body as grounded as possible.
Drive through you feet and return to the starting position.
Repeat for your desired number of reps.
Things To Avoid
When performing this movement, it is important to remain engaged and stable throughout the entire time. Keeping your knees in line and maintaining a neutral back will allow you to keep proper form so you don’t cave your knees in to forward thus putting strain on spots that may lead to injury. Always warm-up before this exercise and really be primed for holding that weight overhead.
Featured Supplement
When it comes to supplementation, having the right products working for you are crucial, especially after a big lift like the overhead squat. Something like a pre-workout or intra-workout BCAA can work wonders for your workout needs pre- and during your workout and a fat burner can ensure you get the best ingredients around to help aid in slimming down. But a protein powder is something to boost that muscle growth and recovery that should not be ignored (5).
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon, this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, or allergic to soy and gluten, Performance Lab SPORT Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements here!
Wrap Up
The overhead squat is a great exercise for boosting whole body strength, but especially that of your lower half. A real challenge, this lift requires confidence with weight over your head as well as the ability to move freely and get down into an effective squat without putting yourself in a difficult spot. Maintaining good form and balance is key, but this workout won’t disappoint when it comes to those much sought after gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Performance Lab and Envato
References
Bautista, David; Durke, Dustin; Cotter, Joshua A.; Escobar, Kurt A.; et al. (2020). “A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank”. (source)
Auferoth, Steven J.; Joseph, Jon (1988). “Exercise Techniques: The overhead squat”. (source)
Chandler, T.J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
Hasegawa, Ian. “Using the Overhead Squat for Core Development”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Phil Heath Takes a Shot at Brandon Curry and His Legs
Phil Heath takes aim at rival Brandon Curry.
Phil Heath appears to be fanning the flames of rivalry. It appears that Heath has taken a shot at 2019 Olympia champion Brandon Curry. According to a recent video on YouTube, Heath took a shit at Curry, expressly pointing out his old rival’s legs.
There’s nothing quite like a good rivalry to get fans excited. A little bit of trash talk can go a long way in building excitement and anticipation. Just ask Kai Greene. But the real question on many people’s minds is whether this call out confirms that Phil Heath is making a return to action.
While it could be a bit of a stretch, Phil Heath criticizing Brandon Curry on his legs could be viewed as a direct challenge. If he’s directly challenging Curry then that in turn could mean Heath is gearing up to face off with his new rival once more. Throw in the recent challenge from Kai Greene and you can speculate that Heath will once again step onto an Olympia stage.
Shots Fired
The call out in question was from a training video posted on Andrei Deiu’s YouTube channel. The video is of Deiu and Derek Lunsford training legs under the watchful eye of Hany Rambod. During the training session Rambod had Phil Heath on a video call where The seven-time Olympia champion took aim at Brandon Curry.
When taking the measure of Derek Lunsford’s legs Heath had this to say:
“They’re better than Brandon’s.
“You could teach him some things.”
The conversation occurs about six minutes into the video, which you can see here.
With all that said, Phil Heath is likely just taking aim at what Brandon Curry is self conscious about. Curry had stated he intended to get his legs to the next level in order to compete with Big Ramy. From the looks of things, Curry is well on his way to building legs that could challenge the 2020 Olympia champion.
What do you think of Phil Heath taking aim at Brandon Curry? Do you think Heath will make a return in 2021?
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 YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Amino Acids Broken Down: An Essential Guide
Amino Acids: Broken Down
So you may have heard of the term ‘amino acids’ bandied about, but what are they, how do they work, do we need them? And if so, why?
Well amino acids are affectionately referred to as the ‘building blocks of life’, and as extreme as that may sound it is actually very true.
What are they?
Amino acids are organic compounds made up of oxygen, hydrogen, carbon and nitrogen. And amino acids are classified into:
Essential Amino Acids, and there are 9 of these, they are: histidine, isoleucine, lysine, methionine, phenylalanine, theonine, tryptophan, and valine (and arginine can be added to the list for younger adults)
Your body cannot produce Essential Amino Acids, so these would come from your diet and the food you consume.
Foods containing Essential Amino Acids:
Meat Eater/ Vegetarian
Plant based options
– Eggs
– Turkey
– Cottage cheese
– Fish
– Red meat
– Chicken
– Milk
– Yogurt
– Seafood
– Tofu
– Quinoa
– Chia seeds
– Legumes
– Beans
– Chickpeas
– Soybeans
– Nuts
– Vegetables
Benefits of Essential Amino acids
Can help with muscle growth
Valine – can help promote muscle growth, and with tissue repair.
Lysine – can help build muscle and aids in recovery.
Leucine – can help with the growth and repair of bone and muscle and with the production of growth hormone.
A 2008 study founds that if ‘EAA supplementation is maintained over time and can improve Lean Body Mass, possibly offsetting the debilitating effects of sarcopenia’ (which refers to the gradual loss of muscle mass).
Can Improve Training Performance
Leucine – can help with the growth and repair of bone and muscle and the production of growth hormone
Isoleucine – this is important for immune function and with energy regulation
Valine – is also involved in energy production
These 3 amino acids are the only ones that have a chain that branches off to one side. And a 2016 study concluded that ‘BCAA supplementation in trained individuals performing resistance training while on a hypocaloric diet can maintain lean mass and preserve skeletal muscle performance while losing fat mass’.
Another study from 2017 concluded that the ‘use of Branched Chain Amino Acids (BCAAs), is better than passive recovery or rest after various forms of exhaustive and damaging exercise. The advantages relate to a reduction in muscle soreness and ameliorated muscle function because of an attenuation of muscle strength and muscle power loss after exercise’.
This is why BCAA supplementation are so popular to gym goers everywhere.
And for anyone new to the gym, one study actually proved that taking ‘4 g/d of L-leucine supplementation may be used as a nutritional supplement to enhance strength performance during a 12-week resistance training program of initially untrained male participants’.
Can help Improve your Sleep
Tryptophan – is a precursor of melatonin and serotonin, which help regulate sleep.
And low levels of Tryptophan have been linked to depression and also anxiety, with one study from 2000 concluded that ‘the panic-enhancing effect of tryptophan depletion as well as the potential protective effect of tryptophan administration in panic disorder patients can be explained by the Deakin-Graeff theory of anxiety.’
So how much Essential Amino Acids do I need?
The United States Recommended Daily Allowance (RDA) for adults can be seen in the table below:
Adults RDA: 19 and older
RDA per day
Histidine
Isoleucine
Leucine
Lysine
Methionine and Cysteine
Phenylalanine + Tyrosine
Threonine
Tryptophan
Valine
14 mg
19 mg
42 mg
38 mg
19 mg
33 mg
20 mg
5 mg
24 mg
Nonessential Amino Acids, are amino acids that our bodies produce, and are mainly synthesized from glucose.(or synthesized by the body from the food you eat)
Nonessential amino acids include: alanine, arginine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
Benefits:
Arginine – is a precursor to Nitric Oxide so plays a vital role in the dilation of blood vessels (which is why arginine is popular as a supplement)
Glutamine – beneficial for recovery, healing and is a major nitrogen transporter and is beneficial for a healthy nitrogen balance
Tyrosine – is critical in allowing for the regular function of the thyroid gland and important in the production of dopamine and helps regulate mood.
Conditional Amino Acids, are made by the body and are generally considered nonessential unless you become ill or stress induced, if this happens then the body will require a higher level of conditional amino acids and this will have to be obtained via your diet.
Conditional amino acids are arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.
Benefits:
Serine – helps support cognitive function
Proline – is essential for the synthesis of collagen
Glycine – helps with the maintenance of sleep, and also promotes glycogen storage
So now you know about your Essential Amino Acids (EAA’s) and Branched Chain Amino Acids (BCAA’s), and yes we need them in our lives. Be ensured to eat a balanced diet to obtain all your essential amino acid needs, and supplement accordingly when your body is feeling weak from illness, fatigued or stressed, as amino acids can help keep us healthy, make us stronger and can give us all the tools we need to make every repetition count to ensure we can all become our optimum selves.
References:
https://academic.oup.com/jn/article/132/12/3744/4712135
https://pubchem.ncbi.nlm.nih.gov/compound/L-valine
https://pubchem.ncbi.nlm.nih.gov/compound/L-lysine
https://pubmed.ncbi.nlm.nih.gov/19419806/
https://pubmed.ncbi.nlm.nih.gov/19208731/
https://pubmed.ncbi.nlm.nih.gov/26733764/
https://pubmed.ncbi.nlm.nih.gov/28177706/
https://pubmed.ncbi.nlm.nih.gov/28870476/
https://pubmed.ncbi.nlm.nih.gov/21487148/
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/chronic-treatment-with-a-tryptophanrich-protein-hydrolysate-improves-emotional-processing-mental-energy-levels-and-reaction-time-in-middleaged-women/AB54DC8C47AF5C589B87EDD30B382386
https://pubmed.ncbi.nlm.nih.gov/26805875/
https://pubmed.ncbi.nlm.nih.gov/18648776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523676/
https://www.sciencedirect.com/science/article/abs/pii/0165032789900517
https://pubmed.ncbi.nlm.nih.gov/9707299/
https://pubmed.ncbi.nlm.nih.gov/10760376/
https://www.nap.edu/read/10490/chapter/12#615
https://globalrph.com/rda-and-ear-recommendations-for-essential-amino-acids/
Guy Cisternino: Branch Warren Still Trains Today Harder Than 90% Of Pro Bodybuilders
[embedded content]
Guy Cisternino talks on how Branch Warren inspires him, the power of rivalries, and the new school bodybuilders rising in the ranks.
Guy Cisternino is a bodybuilder who believes in hardcore training. So it may come as no surprise that one of his biggest inspirational bodybuilders is Branch Warren. Branch is known for his insanely hardcore training – which you can witness in depth in the original Generation Iron film. In our latest GI Exclusive interview, Guy Cisternino talks about training with Branch Warren today and how he still pushes harder than most active pro bodybuilders.
Guy Cisternino is a unique brand of pro bodybuilder. He likes to focus on the intensity of the sport – which is probably why he got into some social media hot water after a recent video went viral. That’s why we wanted to know who his biggest inspirations are that got him into bodybuilding. Cisternino named a few legendary athletes such as Kevin Levrone. But at the end of the day, the bodybuilder who still inspires him most to this day is Branch Warren.
Branch Warren no longer competes and has been retired for quite some time. That being said, he still maintains his massive physique and enjoys training in the gym. Not only that, but Branch still goes full hardcore on his sets even in retirement.
Guy Cisternino recounts how he just met up with Branch Warren recently for a training session. What was most refreshing to Cisternino is that Branch still trained like a beast. He has no reason to anymore other than personal enjoyment of the intensity of lifting. It’s a feeling that Cisternino can relate to.
Not only that, but he believes that Branch Warren trains harder than most pros today:
“As far as training and who still inspires me today, believe it or not, is Branch man. Because Branch is retired and he’s like – I was with Branch last week in Dallas and he just – he still trains like a fucking animal. Like I love it. He still trains retired harder than 90 percent of the pros.”
It’s a bold claim – but one that we wouldn’t doubt. Branch Warren often received criticism for training too hardcore. That he would bring himself too big a risk of injury and ruin his career. Perhaps it’s that kind of risk taking that Guy Cisternino misses in the modern crop of bodybuilders.
Speaking of modern bodybuilders, Guy Cisternino also touches on the recent rivalries cropping up in pro bodybuilding. He touches upon Blessing Awodibu and Nick Walker’s pre New York Pro beef. Cisternino also shares his thoughts on the overall new crop of bodybuilders and which ones are showing promise to become champions down the road.
You can watch his full comments on Branch Warren, rivalries, and new school bodybuilders in our latest GI Exclusive interview segment above.
Swolverine BCAA Review To Hydrate, Recover & Rebuild
Swolverine BCAA is a great supplement to help with hydration, recovery, and rebuilding after any grueling workout.
Product Overview
With a host of supplements growing in popularity, branched-chain amino acids (BCAAs) have really made their claim as a necessity. A popular intra-workout supplement for athletes everywhere, BCAAs can help you hydrate, recover, and rebuild so no muscle and gains go to waste and you bounce back much faster than you would without them. Although there may be debate around the importance of BCAAs, this supplement can in fact enhance training and performance and shouldn’t be overlooked as a potential to help any and all of your gains. Swolverine BCAA is one such product to help get you there.
BCAAs are three of nine essential amino acids (EAAs). These nine EAAs cannot be produced by the body and must be obtained from food. Since amino acids are important compounds that serve as the foundation of protein, and with protein being a building block for all muscle, both BCAAs and EAAs serve a vital purpose when it comes to your training and performance. With the formula in Swolverine BCAA, all your needs will be covered when you need them most.
Swolverine BCAA is synergistic combination of BCAAs, electrolytes, and L-glutamine all packed into one powerful formula. Great for muscle growth and recovery, this will help fuel every workout.
Swolverine is a lifestyle brand designed for endurance athletes and those always staying active. With products designed to fuel athletic performance, elite athletes and those seeking a goal flock to Swolverine for their top of line products and supplements. They live by the belief that everyone can optimize their athletic performance and human potential through transparency and honest products including those with proven ingredients and effective doses. As an honest and hard working company, Swolverine is there is to improve your human potential, and your athletic performance is just one piece of that larger mission.
Swolverine BCAA Highlights
Swolverine BCAA is a synergistic combination of BCAAs, electrolytes, and L-Glutamine packed into a powder form to help provide you with intra-workout hydration, fatigue reduction, and optimized recovery so you get the most out of your workouts. With tons of benefits, this supplement will help promote muscle growth, enhance recovery by reducing muscle breakdown and exercise-induced muscle soreness, maximize hydration for better muscle function and contraction, and keep you fueled for whatever workout or activity comes next.
A great 2:1:1 ratio of muscle building BCAAs is matched by a great dose in L-Glutamine and a seriously effective electrolytes and hydration formula. One scoop of this lemon lime flavored powder with pack you with everything you need for that intra-workout boost as you seek to hydrate, recover, and rebuild that lean muscle mass.
Ingredients
BCAAs: Work to increase lean muscle growth, reduce fatigue, decrease muscle soreness, and prevent muscle wasting (1). Can also hydrate and serve as a great intra-workout aid.
L-Glutamine: Helps rebuild and repair muscles after strenuous exercise to promote better recovery and prevent muscle breakdown (2).
Vitamin B6: Helps the body convert protein, carbs, and fat to energy to fuel performance. Also allows for the balance of body fluids and the normal functioning of the heart, nerves, and musculoskeletal systems (3).
Potassium: Helps keep your muscles healthy by repairing them faster and more efficiently. Also helps your muscles recover better (4).
Sodium: Helps improve performance by balancing fluids, aiding in muscle contractions, and serving as a natural source of electrolytes (5).
Other Ingredients
Natural & Artificial Flavors, Malic Acid, Citric Acid, Sucralose, Potassium Citrate, Sodium Chloride
Total BCAAs
4,000mg
Number Of Servings
50
Serving Size
1 scoop
Flavors
Lemon Lime
Best Way To Take
Mix one scoop with 8 oz. of water and drink during or after a workout.
Price, Flavors & Effectiveness
Swolverine BCAA is a 2:1:1 powder that is perfectly designed for hydration, recovery, and rebuilding lean muscle mass so you never have to worry about your intra-workout needs again. With 50 servings per container, one scoop will pump you with everything you need to maximize each and every workout. A great tasting flavor in Lemon Lime keeps this product from being dull.
Pros
2:1:1 ratio of BCAAs
Perfect for hydration, recovery, and rebuilding
Great ingredients and taste
Cons
Slightly high in price
Does contain artificial flavors, like sucralose
Price: 42.99
Featured Swolverine Athlete
Mitch Wagner – CrossFit Athlete
Mitch Wagner is a CrossFit athlete and true competitor who relies on Swolverine to have his back with whatever comes his way. As a real contender in CrossFit, Wagner suffered a minor setback with an injury in 2017, putting him out for a number of months as the strenuous rehab process took place. After recovering and working to improve his performance, Wagner is ready to return and make his mark as he looks to be the best. With Swolverine on his side, anything is possible for Wagner who uses and promotes these great supplements.
Check out our list of the Best BCAA Supplements for more muscle building and recovery products!
Overall Value
Swolverine BCAA is that perfectly optimized intra-workout product you need most to make sure all your gains never go to waste. With great ingredients designed for hydration, recovery, and rebuilding, this BCAA powder is great for making sure you get the most out of all your fitness goals. Swolverine is a great company who knows the needs of athletes everywhere and seeks to design and create the best products around. What you are really getting is a high-quality BCAA supplement with great ingredients, clean benefits, and a company behind it to trust. Check out Swolverine BCAA today and see what this can do for all your goals.
Try Swolverine BCAA Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Swolverine and Mitch Wagner Instagram
References
Wolfe, Robert R. (2017). “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?”. (source)
Gleeson, Michael (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Manore, M. M. (1994). “Vitamin B6 and exercise”. (source)
Lindinger, M. I.; Sjogaard, G. (1991). “Potassium regulation during exercise and recovery”. (source)
McCubbin, Alan J.; Costa, Ricardo J. S. (2018). “Impact of Sodium Ingestion During Exercise on Endurance Performance: A Systematic Review”. (source)
Best Time To Workout During The Day For The Best Results
Finding the right time to workout should be conducive to your schedule, but is there a better time to get your workout done for the best results?
We all know we need to get that valuable workout in for our day to feel complete, but many of us wonder when the best time to do it is. It works as a double edged sword for us, meaning our days are filled with work, relationships, personal time, and a host of errands we need to get done, but yet we know we must slide a workout in there somewhere. On the other hand, if there is a better time to get a workout in, shouldn’t we aim to do it then? Since we all want the best growth possible for ourselves, it can be challenging to make all of this work. While 24 hours in a day seems like a lot, it certainly fills up quicker than most of us would like.
While this topic is widely debated by athletes, fitness and nutrition experts, and everyday gym-goers alike, the answer may simply be as subjective as everyone thinks. For those morning folks, it would make sense to get it done earlier in the day for the best effects. This may help them kickstart their day and get that workout of the way. For those who just can’t seem to pull it together in the morning, then an afternoon or evening workout may better suit you. Regardless of your preference, it is important to squeeze a workout into your day for the crazy positive benefits it can do for you.
Let’s take a look at the benefits of working out in the morning, afternoon, or evening and potentially come up with our own conclusion. For those who have a set schedule and are looking for a change, this may help you greatly. For those with a strict schedule who may refuse to change, it never hurts to see the other side.
Benefits Of A Morning Workout
Working out in the morning can be a great way to start your day. After a long, good night’s sleep of hopefully at least 8 hours, your body is primed and ready to tackle whatever challenge the day may bring. A morning workout can fill your body with endorphins, those feel good hormones, which are produced when your heart rate rises and you’re in good spirits. These will not only help improve your mood, but also aid in raising your energy levels so you can take that workout head on (1).
Giving you a great boost of energy in the morning can wake you up without the need for a 20-ounce coffee that’s just full of jitters and an incoming crash. A morning workout can also kickstart your metabolism into gear so you run more efficiently throughout the day and burn more calories to aid in weight loss and that desired physique.
Benefits Of An Afternoon Workout
For those of us who can squeeze a workout in during a lunch break or find time in the afternoon, this can be a real beneficial hour or two to reset during the day and unwind from work or certain stressors we started our day with. With higher hormone levels in the afternoon and easier muscle functionality, you will be more warmed up from the hours before and time spent moving and fueling your body (2). By taking time to work out during the afternoon, you work to regulate your appetite and improve sleep as it gets closer to the evening and time you typically will wind down. Taking a break mid-day can reduce levels of stress and anxiety and offer your mind a reprieve from the hard work you’ve put in hours before.
This can be the most challenging time to work out because our days are often full to begin with, let alone those meetings or calls that pop up that can really throw us out of whack. Time is valuable as is a workout but sometimes the two just don’t mesh.
Benefits Of An Evening Workout
While working out at night can be challenging, there are certain benefits you may not get from the other times in the day. An evening workout can see muscles grow faster because you won’t be as hindered by cortisol as you are in the morning. You won’t go to sleep hungry and with a great protein supplement, you will feel full and aid in that recovery as you sleep. You also will help your weight loss goals by not snacking late night. With more fuel from the day, you will have more energy and will want to work out longer and an evening workout can serve as a nice way to get all the frustration of the day out of your system (3).
This can be a challenging time to workout especially with so many shows and things to binge. After a hard day the last thing you may want to do is work harder physically, but the benefits are too great to ignore.
Which Is Best?
While there is evidence for all of these times, it is ultimately a preference. For a great energy boost, a morning workout can be great. A mid-day stress reliver may draw you toward an afternoon workout. A nice way to unwind and build muscle may convince you to change to an evening one. In the end, it is dependent on your schedule and what you can fit in your day.
Wrap Up
Finding time to work out can be challenging but we know we need to. With our days full of activities, there may be some days we just don’t have the energy to lace up and get it done. Look into rearranging your schedule and finding those holes where you can best fit a workout in. You know you need it, you know you’ll love the results, and you know how confident you’ll be in making it happen.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baker Heart and Diabetes Institute (2019). “Morning exercise can improve decision-making across the day in older adults”. (source)
Chtourou, Hamdi; Souissi, Nizar (2012). “The effect of training at a specific time of day: a review”. (source)
Seo, Dae Yun; Lee, SungRyul; Kim, Nari; Ko, Kyung Soo; et al. (2013). “Morning and evening exercise”. (source)
Top 5 Moves For Massive Arms
Arms are one of the cornerstones of any self-respecting bodybuilder’s workout routine.
When you picture someone working out at the gym, probably the first image that comes to mind is someone lifting weights. That’s because getting totally shredded, massive arms is basically the birthright of every bodybuilder. But are you sure that you’re getting the most gains for the energy you’re exerting? Here are the top 5 moves that are essential for making massive gains in your arms.
1. Bicep Curls
Bicep curls are probably the best exercise you can be doing to increase muscle mass in your arms. This is because they force you to keep your back completely straight as you lift, which focuses the muscular tension of your entire body down into your arms as you lift. It’s a simply exercise, but it’s a classic for a reason – it really works.
One tip for great, effective bicep curls is to increase the intensity of your workout by using a “thumb-less grip.” If you keep your thumb on the same side of the barbells as your fingers, you actually increase the workout you get all through the bicep muscle.
2. Dips
Another classic, dips are a great way to work out the arms while also feeling a nice burn in your core and upper back. It requires you to hold your spine in an upright position, so basically all of your body is getting a workout with this one, even if most of the strain is concentrated in your arms.
Dips are exhausting but, when done correctly, are one of the best arm exercises and one of the best full-body exercises overall. An important health and safety tip for dips is to make sure that your back is always straight and you are leaning a little bit forward over your hands to prevent injury.
3. Triceps Pull (Cable Machine)
The cable machine is extremely useful for arm workouts because it allows you to put your muscles to work without the extra wear-and-tear on the knees and shoulders that can come from more mechanical arm exercises. Adjust the cable machine to an amount of resistance that feels right, but still challenging, to you.
Then, do as many tricep pulls as you can – this exercise will focus right it on that area of the bicep and help to develop the musculature there. An important tip to remember for the triceps pull is that you should never lock your knees and always pull straight towards your sternum. Keeping a relaxed stance helps the tricep pull work only on your arms; anything else, and you end up getting more of a core or back workout, instead.
4. Chin-Ups
Another classic, chin-ups are a great way to maximize definition in your arms. Like some of the other exercises on this list, the key to chin-ups is to keep your back straight and really focus on using your arm muscles to lift up your torso, which should feel like a completely rigid object for the duration of the exercise.
Maintaining that control is what develops the arms so completely and fully from this exercise. A great tip for getting the most out of your chin-ups is to move at a slow, highly controlled pace. It’s easy to use your momentum coming down to swing yourself back up and over the bar, but that really doesn’t give you the best workout. Do it slowly for the ultimate burn!
5. Band Pushdowns
Pull down using a low-resistance band attached to something above you — a bar, a doorframe, etc. Just like using the cable machine to do a tricep pull, this exercise maximizes how much muscle mass you gain with minimal exertion in the joint department.
An important tip to remember when doing band pushdowns is to always scale the resistance of your band to your difficulty level. Remember, the goal isn’t to do what you’re comfortable with, but to push just beyond that. If you’re a veteran bodybuilder, you’re going to want a band with extra resistance, otherwise you simply won’t make huge gains.
MuscleChemistry 4th of July Sale – 3 DAYS ONLY
July 4th to 7th 30% OFF EVERYTHING + FREE Shipping. Visit Us @ MuscleChemistry, Advanced Supplements Discount Code: MC4JULY Thank You Team MuscleChemistry MuscleChemistry Bodybuilding Community Forums | MuscleChemistry, Advanced Supplements __________________________________________________ REACH TENS OF THOUSANDS OF POTENTIALLY NEW CUSTOMERS, CLIENTS AND MEMBERS. FOR ADVERTISING FEES CONTACT: [email protected] TOLL FREE TEXT 800-430-2989
Use This To Train Harder and Longer
If one wants to get in better shape, exercise is a must. Some form of exercise is required to reduce body fat, increase muscle mass, and improve overall conditioning. The more frequent and intense the exercise is, the faster results will come. Recently a “supplement stack idea was suggested” to combine capsaicin and beetroot powder….
Busting Age-Old Fitness Myths (Long Overdue)
Fitness Myths That Need To Die
Myths have been around ever since Homo sapiens learned to communicate. While some folklore can kindle the human spirit and keep communities together, others can cause trouble. The role of myths in fitness circles is no different. Fitness myths can slow down progress, make you hit a plateau, and can even cause injuries.
Fitness myths have reached a stage where they have gained souvenir status and are passed from one generation to another. The unsuspecting fitness rookies fall for these shiny souvenirs and end up wasting a lot of time and energy following advice that does not work.
1. Rule #1 – No Pain, No Gain
Most people fail to differentiate between pain and pumps. Muscle pumps are great as they are a sign of muscles being flooded with lactic acid and blood. On the other hand, tendon, muscle, and joint pains signal that you’re doing something wrong.
An exercise should not hurt while you are doing it. If you ever feel like you’ll pop something during a workout, it is your body telling you to stop, and you better listen. In this instance, living by the Muhammad Ali quote “I only start counting when it starts hurting” can lead you to some serious damage.
2. Fasted Workouts Help Burn Fat Faster
If we got a dollar every time we heard this claim in the gym, we would be driving the Tesla truck by now. Many people assume working out on an empty stomach burns body fat as the body will utilize the stored fat as a source of energy.
But in reality, fasted training can be counterproductive. Studies have found that working out on an empty stomach can cause the body to break down muscle to burn glycogen as fuel.
Apart from this, working out on an empty stomach can negatively impact your performance. If you don’t have enough macros in your body, you’ll run out of gas before you can do anything meaningful during an intense workout.
3. If You Are Not Sore, You Are Not Training Hard Enough
Many people measure the effectiveness of their workouts by the degree of muscle soreness they experience over the next couple of days after a workout. These people try to train to failure in every workout and won’t leave the gym until they have a muscle-ripping pump.
You break down muscle tissues when you lift weights. Inflicting soreness-inducing damage on your muscles every time you train isn’t a good idea.
It is time you stop assessing your workout intensity through the severeness of your DOMS. Some people even use sweat as a yardstick. They will not consider a workout complete until they are drenched in sweat. Following a customized training plan is a better way of ensuring workout effectiveness. Put in the work and be patient. You can’t rush to your dream physique. Good things take time, and this is one of them.
4. Stretching Prevents Injury
Ask anyone trying to touch their toes before a workout why they are doing what they are doing, and they’ll probably tell you that stretching before a workout reduces the chances of an injury.
If research is to be believed, static stretching before a training session can cause an injury. A study at the University of Nevada found that static stretching can weaken your muscles by as much as 30 percent because they act like typical resistance exercises where you put your muscles under constant tension for the duration of a set.
You should, instead, focus on warm-ups that increase both body heat and blood flow to the muscles. Dynamic stretching is a better option for getting your body ready for your workouts. Dynamic warm-ups include aerobic activities that mimic the movements you would do in an exercise.
5. Resistance Training Can Make Women Look Masculine
Women getting masculine through weight training is one of the oldest myths that refuses to die. The origin of this myth is ambivalent, but there are two possible sources:
Insecure men who couldn’t see women getting stronger than them.
Petite and delicate are a couple of adjectives that are associated with an ideal woman. Women who lift weights contradict this image.
The truth is that the male hormone called testosterone is responsible for muscle gain in men. Women don’t produce testosterone in enough quantities as their male counterparts to get as big as them. On the other hand, lifting weights can help women tone their muscles. Something doing cardio alone can never do.
6. Isolation Exercises Are Safe
Compound (multi-joint) exercises have earned a bad name for being too risky. Newbies, the elderly, and people recovering from injuries are often asked to use machines. They are told that isolation (single-joint) exercises can’t cause injuries.
Most people assume that an exercise machine automatically puts their body in the correct position and helps them do the movement correctly with the right form. This assumption is only true if the machine is adjusted for your height and weight.
Since isolation exercises put all the tension on a single muscle, a small mistake while using heavier weights can cause an injury. In the case of compound exercises, supporting muscles step in and share the load when the going gets tough.
7. Crunches Can Help Burn Fat
Late-night infomercials have made people believe that they can spot-reduce their belly fat by using a particular ab machine or a sauna belt. The belief that you can reduce tummy fat by doing a few crunches comes from the same school of thought.
While performing crunches might help strengthen the muscles around your midsection and improve your posture, they don’t do much in reducing your overall body fat percentage.
Let’s talk numbers for a second. You need to burn 3,500 calories to lose one pound of fat, and doing 50 odd crunches won’t come close to burning that much fat.
If spot reduction worked, we would be the first to tell you about it.
8. Lifting Weight Can Turn Fat Into Muscles
If you have been around the fitness scene long enough, chances are you know someone who is overweight but lifts more than most buff dudes in your gym and gulps down protein shakes by the gallons in hopes of turning his fat into muscles.
Muscles and fat are two different types of tissues in your body. One type of tissue cannot turn into another. Exercise solely can only improve your muscle tone. You need a personalized diet, training, and recovery program to undergo a successful transformation.
Did you believe any of these fitness myths? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.