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Arnold Schwarzenegger Leads Workout, Discusses Sleep & Alcohol with Comedians Bert Kreischer & Fortune Feimster
Bodybuilding legend Arnold Schwarzenegger‘s love for the pump was on full display in a special workout collaboration. In a recent YouTube video, Schwarzenegger joined comedians Bert Kreischer and Fortune Feimster for an upper body training session.
Competing in the 1970s and 80s as a bodybuilding pro, Schwarzenegger reached the top of the sport with exceptional proportions, crazy bicep peaks, and one of the best chests of all time. While navigating his career, Schwarzenegger shared the stage with IFBB Pro League icons such as Frank Zane, Franco Columbo, and Sergio Oliva en route to winning seven Mr. Olympia titles.
As a movie star and former governor of California, Schwarzenegger is a pioneer of the sport and has played a major role in making bodybuilding more mainstream. In addition to starring in the 1977 docudrama Pumping Iron, the 75-year-old runs the annual Arnold Sports Festival, which he co-created with the late Jim Lorimer in 1989.
In a change of pace, Schwarzenegger decided to promote his Netflix series FUBAR with comedians Bert Kreischer, and Fortune Feimster. He put them through a four-exercise routine that worked the delts and chest, which you can find below.
Arnold Schwarzenegger, Bert Kreischer, and Feimster Push Through Workout Demonstration
Schwarzenegger led the training session and started with machine lat pulldowns.
“Simple pull-down machine, all the way down until you hit the bottom, and then all the way up, and down, and up, and down,” said Arnold Schwarzenegger. “Bert is next, nice and easy nice and easy, stand up grab the top part [and then sit down]. All the way down, go all the way down. Don’t stretch the biceps, we’re training the wings [delts].”
During Fortune’s sets, Schwarzenegger instructed her to go deeper into the contraction.
“No pain, no gain,” said the icon. “I’m just [training] maintaining, but I don’t train heavy anymore too many heart surgeries.”
“Oh, well those are coming for me,” said Bert Kreischer.
Bert asks Schwarzenegger to count her set in German.
“This makes me sound like I’m in trouble,” shared Fortune Feimster.
Schwarzenegger moved to machine incline presses. Then, he revealed his max deadlift was 710 pounds.
“For the chest, all the way down and then all the way up,” Schwarzenegger suggested. “A pump up routine: how to get delts and chest. The key thing is to do it the right way, when you go down in squat position, then you use your thighs and back at the same time [for a deadlift]. 710 [pounds was my max deadlift.”
For his next demonstration, Schwarzenegger offered guidance while performing machine-seated rows.
“This is a stretch exercise, you stretch and you flex.”
Schwarzenegger revealed that he commonly used hotel fitness centers for staying in shape during acting projects. According to Arnold, his best movie physique was displayed during Conan, The Barbarian 2.
“Be careful with the shoulders and just push forward and push them together as much as you can,” said Arnold. “Yes, I’ve had surgeries, shoulders, hips, knees, yeah, the whole body.”
When asked about the quality of his sleep and alcohol consumption, Schwarzenegger had the following to say:
“Six or seven hours, yeah very well, not always. No [I don’t drink alcohol]. Not much, not very often, maybe a little bit of wine, but that’s maybe once a week. I used to drink more, like 10 shots of Schnapps, but not anymore.”
Finally, Schwarzenegger discussed his recently released Netflix series FUBAR. He then stressed that luck doesn’t exist.
“There’s no such thing as luck, there’s talent, and then talent meets opportunity, that’s luck,” said Schwarzenegger. “For her to jump into a high-action series with big players, it’s an opportunity. Why is there an opportunity? Because the talent is there and everybody thought it was to be funny, the intense scenes, stabbing, throwing, cutting the throat and all that stuff, but there’s comedic stuff too there that makes people laugh.”
Whether it’s detail-oriented training sessions or advice on living a healthier life, Schwarzenegger is dedicated to longevity. In a previous newsletter, the Austrian native shared how caffeine can serve as a ‘champion performance-enhancer,’ if used as a pre-workout option.
Schwarzenegger offered the comedians advice on proper form and follow-through despite their lack of experience. Even with his busy schedule, Schwarzenegger is determined to spread the knowledge he’s acquired over the years.
RELATED: Arnold Schwarzenegger Recommends ‘Wave Training’ To Get Out Of A Rut
Watch the full YouTube video below:
Published: 16 May, 2023 | 11:27 AM EDT
10 Best Core Exercises For Beginners (Killer Workout Included)
Core exercises are like a tough-love friend; they push you to be your best self even though you sometimes hate them for it. You might grumble and groan through the workout and even experience an ab cramp during one of those dreaded crunches, but in the end, you can’t help but love the results they bring.
Besides improving your physique aesthetics, core exercises can help improve your overall strength, balance, and stability, which can boost your performance in functional exercises and daily activities.
Contrary to what most people think, all core exercises are not the same. Some core exercises are more complex than others. For example, the front lever, back lever, L-sits, and toes-to-bar are best left to advanced lifters.
Before you move on to advanced core exercises, you must build a solid foundation by drilling the more basic movements. The best core exercises for beginners are versatile exercises that can be included in various training regimens and programmed according to your goals.
In this article, we cover the best core exercises for beginners, an ab workout that will help you achieve a ripped six-pack, tips for making the most of your training regimen, and the benefits of training your core.
What are Core Exercises?
Whether you want to perform a crunch, handstand, deadlift, or clean and jerk, you need a solid core. In contrast to the prevailing view, your ‘core’ isn’t limited to your abdominal muscles. It also includes your lower back, hips, and pelvis. Since your core includes multiple muscles, you must perform different exercises in your core workout to train the target muscles from several angles for optimal results.
The exercises in this article help boost the strength, stability, and flexibility of the core muscles, which are essential for proper body mechanics, balance, and posture.
Core exercises can be done in all three planes of movement:
Frontal Plane: Dumbbell side bend and hyperextension oblique crunch
Saggital Plane: Crunch and hanging leg raise
Transverse Plane: Russian twist and windshield wiper
We will include exercises in all three planes to ensure overall core development. To make the core workout for beginners more accessible, we have only included bodyweight exercises. It also allows you to perform them anywhere.
10 Best Core Exercises For Beginners
These are the most effective core exercises for beginners:
Plank
The plank is one of the most popular core exercises. It is an isometric exercise that allows for optimal muscle contraction without visible movement. This exercise is a must-have in every ab training regimen.
Steps:
Lie face-down on the floor.
Your body should be in a straight line from head to heels throughout the exercise.
Position your elbows under your shoulders and your forearms parallel to each other.
Get up on your toes.
Hold this position for the recommended time while contracting your glutes and abs.
Pro Tip: You could also perform a high plank variation of this exercise, which is considered more challenging. The high plank variation involves staying in a push-up position.
Check out our complete plank guide here!
Side Plank
Obliques are often overlooked in an ab workout; however, we are not leaving any stone unturned in this article. The side planks are a frontal plane exercise that will work your obliques and the rectus abdominis muscle.
Steps:
Lie on your left side on an exercise mat.
Your legs should be stacked, and your right arm should rest on your side.
Plant your left elbow under your shoulder.
Brace your core and glute and drive your left elbow into the floor to lift your hips off the floor. Your body, from head to toe, should be in a straight line.
Hold this position for the recommended time.
Repeat on the other side.
Pro Tip: Make the exercise harder by performing hip dips while holding the plank. Ensure that you keep your shoulders pulled back and down throughout the exercise.
Check out our complete side plank guide here!
Sit-Up
The sit-up is a staple in most ab training workouts. It works your rectus abdominis muscle with a focus on the upper abs.
Steps:
Lie supine on the floor with your knees bent and feet planted flat on the floor.
Hold your hands in front of your chest or at the sides of your head.
Lift your upper back off the floor by driving your lower back and hips into the floor.
Your torso should be a few inches away from your quads at the top.
Slowly lower to the starting position.
Repeat for recommended reps.
Pro Tip: Avoid interlacing your fingers behind your head, as it can strain your neck. Keep your reps slow and controlled, and avoid using momentum during the concentric (upward) motion.
Reverse Crunch
The reverse crunch is an incredibly effective exercise for the more stubborn lower abs. It might look easy, but it will smoke your core in no time.
Steps:
Lie on your back on the floor. Bend your knees and plant your feet on the floor.
Extend your arms at your sides.
Lift your feet off the floor and bring your thighs to your chest.
Pause and contract your abs.
Return to the starting position.
Repeat for reps.
Pro Tip: Extend your legs at the bottom of the movement to bump up the intensity of this exercise.
Check out our complete reverse crunch guide here!
Dead Bug
The dead bug is one of the best core exercises for beginners. Getting into the dead bug is easy, and it helps achieve optimal core activation.
Steps:
Lie flat on the floor while facing the ceiling.
Extend your arms so they are perpendicular to your torso.
Lift your legs off the floor; your legs should be at a 90-degree angle.
Slowly extend your right arm overhead while extending your left leg. At the bottom of the movement, both should be a few inches from hitting the floor.
Return to the starting position.
Repeat on the other side.
Alternate between sides for the recommended reps.
Pro Tip: Make the exercise harder by using ankle weights and dumbbells. You could perform this exercise for reps or time.
Check out our complete dead bug guide here!
Hollow Hold
The hollow hold is a variation of the dead bug. It is excellent for building a rock-solid core, which will translate to better performance in functional movements. The hollow hold is one of the best core exercises for CrossFit beginners.
Steps:
Lie face up on the floor with your body in a straight line from head to toe.
Extend your arm overhead.
Brace your core and glute, and lift your head, upper back, and arms off the floor. Your arms should be at a 45-degree angle with the floor.
Simultaneously, lift your legs until your body resembles a “V.”
Hold this position for as long as possible.
Pro Tip: Holding your hands together makes the exercise a little easier. On the flip side, you can hold onto dumbbells or a weight plate to make it harder.
Check out our complete hollow hold guide here!
Superman
The Superman exercise is the mirror opposite of the hollow hold. This exercise targets your lower back and glutes and can help improve your mobility.
Steps:
Lie face down on the floor with your arms extended overhead.
Lift your head and chest off the floor so that your arms are a few inches off the floor.
Contract your core, glutes, and lower back, and lift your knees and thighs off the floor.
Hold the position for as long as possible.
Pro Tip: Maintain a neutral head throughout the exercise to avoid straining your neck. Lift your arms and legs as high as possible.
Check out our complete Superman guide here!
Russian Twist
The Russian twist works your core in the transverse plane. It will help develop your obliques and six-pack. After mastering the movement, hold onto a kettlebell, dumbbell, or weight plate for better muscle stimulation.
Steps:
Sit on the floor with your knees bent and feet flat on the ground.
Lean back so your torso forms a 45-degree angle with the floor, and lift your feet off the floor.
Extend your arms straight in front of you. Your palms should be over your knees.
Keeping your pelvis stable, turn to your right side.
Slowly return to the starting position.
Repeat on the left side.
Pro Tip: Perform this exercise on a decline bench for greater core engagement. Adjust the angle of the bench according to your experience level.
Check out our complete Russian Twist guide here!
Lying Leg Raise
This exercise works your middle and lower abs. Keep your knees locked out and pull your toes toward your torso while performing the lying leg raise for optimal lower ab engagement.
Steps:
Lie face up on the floor with your body in a straight line.
Keeping your knees locked, lift your legs toward the ceiling until they are perpendicular to the floor.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Place your hands under your hips for leverage. You could also perform this exercise on an elevated platform like a flat bench for an extended range of motion.
Check out our complete lying leg raise guide here!
Heel Tap
Think of heel taps as crunches for your obliques. Maintain a constant rep tempo on this exercise for optimal midriff engagement.
Steps:
Lie supine on the floor with your knees bent and your feet flat on the ground.
Your heels should be next to your hips.
Extend your arms at your sides.
Lift your shoulders, upper back, and head off the floor.
Turn to your right side and touch the side of your foot.
Return to the starting position.
Repeat on your left side.
Alternate between sides for recommended reps.
Pro Tip: Increase the distance between your hips and heels as you get better at this exercise. You could also aim for touching your toes instead of the side of your feet.
Check out our complete heel tap guide here!
Best Core Workout For Beginners
Now that you know about the best core exercises for beginners, it is time to put the knowledge to work. We have programmed these 10 beginner-friendly core exercises into a HIIT workout, which can be completed within 15 minutes.
High-intensity interval training (HIIT) workouts are incredibly effective at annihilating your midsection quickly and helping you achieve washboard abs.
In this workout, you’ll perform each exercise for 60 seconds. You are allowed a 30-second rest between exercises. Feel free to take a small breather (1-5 seconds) if you are unable to perform an exercise unbroken.
Tips To Maximize Core Workout Results
Here are a few tips to get the best bang for your buck from your core workouts:
If your goal is to build a diced midsection, you must also focus on your diet. Furthermore, you must enter a calorie deficit to shed excess body fat.
As you get better at these exercises, you can make them more challenging by adding resistance using weight plates, dumbbells, kettlebells, or resistance bands.
Breathing plays a vital role during core workouts. You must exhale sharply during the concentric part of the motion to achieve optimal core activation. Breathe in as you return to the starting position.
Spend 5-10 minutes warming up your core with light dynamic and static stretches to reduce the risk of muscle cramps.
It is common to experience ab cramps (especially for beginners) during ab workouts. Spend 5-10 seconds between sets rubbing down your abs to reduce the risk of cramping.
Benefits of Core Exercises For Beginners
Given below are the advantages of adding core exercises to your training regimen:
Aesthetics
Who are we kidding? Most people do the borning crunches because of the aesthetic benefits attached to them. A chiseled midsection makes you stand out and is one of the best indicators of physical fitness.
Improve Functionality
Most compound exercises like the squat, bench press, deadlift, and Olympic lifts require a strong core. Doing core exercises can improve your performance in the gym and daily activities. [1]
Boost Balance, Stability, and Flexibility
Core exercises can improve your balance, stability, and flexibility as it works your midsection, lower back, hips, and pelvis. Perform core exercises regularly for at least 12 weeks to start noticing the difference. [2]
Improves Posture and Reduces the Risk of Lower Back Pain
Folks that spend most of their days hunched over a computer or phone are at a higher risk of developing poor posture and lower back pain. Performing core exercises can strengthen your spine-supporting muscles, which can help improve your posture and lower the risk of lower back pain and injury during training.
Do Not Require Any Equipment
All the best core exercises for beginners in this article are bodyweight movements that can be done anywhere at your convenience. Plus, core exercises are incredibly versatile and can be squeezed into any workout.
Wrapping Up
Adding core workouts into your training regimen helps you achieve more than a carved midsection. It improves your balance and stability, boosts your overall functionality, promotes a better posture, and reduces your risk of lower back pain and injury.
This article covers the 10 best core exercises for beginners. Follow the 15-minute HIIT workout detailed above to set your midriff on fire in a short period. Pair these exercises and workout with a robust diet and recovery program to achieve a diced six-pack. Best of luck!
More Core Exercises and Workouts:
References
Okada, Tomoko; Huxel, Kellie C; Nesser, Thomas W. Relationship Between Core Stability, Functional Movement, and Performance. Journal of Strength and Conditioning Research 25(1):p 252-261, January 2011. | DOI: 10.1519/JSC.0b013e3181b22b3e
Manjusha K, Nithya Narayanan Kutty, Shilpa Chandran. The Effectiveness of Core Strength Training to Improve Functional Mobility and Balance in Geriatric Population: A Literature Review. Ortho Res Online J. 9(1). OPROJ. 000701. 2021. DOI: 10.31031/OPROJ.2021.09.000701
The 10 Best Quad Exercises for Bad Knees
No pain, no gain, or so the popular saying goes. However, there is a huge difference between the pain caused by fatigue and oxygen debt in your muscles and joint pain. While the former is part and parcel of an effective workout, the latter should set alarm bells ringing.
Exercisers ask a lot of their knees, and as such, knee pain is very common. High-impact activities like running are often associated with painful knees, and so is heavy strength training.
However, that doesn’t mean that knee pain signals the end of your exercising or lifting career. In fact, staying in shape can prevent some types of knee pain from progressing and may even make the pain more manageable (1).
That said, if you have knee pain, you should modify your workouts to avoid making it worse. You should also get the source of the pain checked out to ensure that you aren’t inadvertently turning a minor injury into a major one.
In this article, we reveal ten of the best quadriceps exercises for lifters with bad knees.
Knee Anatomy Basics
The knee is a hinge joint that opens (extends) and closes (flexes) and can laterally and medially rotate slightly when bent. It comprises the femur or thigh bone and the tibia, which is the bigger of your two shin bones. The ends of the bones are covered with a smooth, slippery substance called hyaline cartilage, which aids in the movement of the joint.
As a weight-bearing joint, the knee must be very strong and stable. As such, it’s held together by tough, inelastic cords called ligaments, and the end of the femur sits in small cartilaginous cup-like structures called the meniscus.
These structures (hyaline cartilage, ligaments, and meniscus) are prone to wear and tear and injuries. In some cases, surgical repair is necessary, while in others, rest and rehab are all that is needed. In most cases of knee pain, these are the cause of the problem, e.g., a torn ligament or meniscus or worn hyaline cartilage.
The knees are controlled by several muscles, including:
Quadriceps – also known as the quads and consisting of the vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris. The quads extend your knees.
Articularis genus muscle and tensor vastus intermedius – two small but powerful knee extenders sometimes listed as part of the quadriceps group.
Popliteus – a small muscle behind the knee that initiates flexion.
Hamstrings – the collective name for the semimembranosus, semitendinosus, and biceps femoris, which are located on the back of your thighs. The hamstrings flex the knee.
Sartorius – also known as the tailor’s muscle, the sartorius is the longest muscle on the human body. It is responsible for the flexion of the knee.
Gastrocnemius – the larger of the two calf muscles, gastrocnemius works with your hamstrings to flex your knee.
While knee pain can be unpleasant, it doesn’t have to mean quitting your workouts. Instead, providing you avoid activities that exacerbate or worsen your pain, you can often train around whatever ails your knees.
In fact, stronger quadriceps help stabilize your knees, which is why it’s worth seeking out quads exercises even if you have bad knees.
The 10 Best Quad Exercises for Bad Knees
Is knee pain making it hard for you to build the quads of your dreams? We hear you! Try these exercises to see if they provide the workout you want without the discomfort. However, it’s generally best to get knee pain checked out by a medical professional. In some cases, continuing to train may make it worse.
1. Seated straight leg raises
If bending your knees causes pain, you need a quads exercise that lets you keep your leg extended. Seated straight leg raises put plenty of tension through your quads, emphasizing the often hard-to-hit rectus femoris. This is a common quads exercise in early-stage post-injury rehab.
Steps:
Sit on the floor with your legs extended in front of you. Place your hands behind your hips and use your arms for support. Pull your toes up to increase quads engagement.
Contract the quads of the leg you want to train first.
Keeping your knee straight, lift your foot 12-24 inches off the floor.
Lower your leg and repeat.
Switch legs and do the same number of reps on the other leg.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
A joint-friendly isometric quads exercise.
Virtually no stress on the knee joint.
No equipment is required.
Tips:
Use an alternating leg action if preferred.
You can make this exercise harder by wearing ankle weights or putting a resistance band around your legs.
Pause for 2-3 seconds with your leg raised to make this exercise more challenging.
2. Wall squat
The wall squat is another isometric or static exercise that puts plenty of stress on your muscles but virtually none on your joints. The key to this exercise is pushing as hard as possible to fatigue your muscles in 30 seconds or less. Long, passive holds are much less time-efficient.
Steps:
Stand with your back to a smooth wall, feet about 18 inches away.
Lean your back on the wall and then slide down until your thighs are roughly parallel to the floor. Your shins should be vertical.
Push your lower back into the wall and hold for the prescribed duration.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: N/A.
Benefits:
An intense but joint-friendly exercise.
No equipment required.
Easy to adjust the difficulty of your workout by changing how hard you push your back into the wall.
Tips:
Adjust the angle of your knees for comfort.
Do not hold your breath.
You can also do this exercise using one leg at a time:
3. Split squat
Lunges and squats are popular leg exercises, but despite their effectiveness, they can also be hard on your knee joints. Split squats are more knee-friendly than both these exercises but still deliver a similarly effective quads workout.
Steps:
Stand with your feet together and your arms by your sides.
Take a large step forward and stop. Your feet should be roughly shoulder-width apart.
Bend your legs and lower your rear knee down to within an inch of the floor. Keep your torso and front shin upright.
Extend your legs and continue for the prescribed number of reps.
Switch lead legs and repeat, doing the same number on the opposite side.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: Core.
Benefits:
A good exercise for quadriceps strength and hip mobility.
An excellent balance exercise.
Ensures that both legs are developed equally.
Tips:
Do this exercise next to a railing or wall for support if necessary.
You can also do split squats with dumbbells.
Put your front foot on a raised step to increase your range of motion and make this exercise more challenging.
4. Reverse lunges
Lunges are an awesome leg exercise, but unfortunately, they can also be hard on your knees. This is especially true for forward and walking lunges. Reverse or backward lunges are much more knee friendly but no less effective for strengthening your quads.
Steps:
Stand with your feet together and your arms by your sides.
Take a large step backward, bend your legs, and lower your rearmost knee down to within an inch of the floor. Your torso and front shin should remain vertical.
Push off your back foot and return to your starting position.
Do your next rep with your opposite leg.
Continue alternating sides for the duration of your set.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: Core.
Benefits:
A knee-friendly alternative to regular lunges.
A good exercise for mobility and balance.
Easier to master than forward or walking lunges.
Tips:
Step backward off a raised platform for a bigger range of motion and a more intense workout.
You can also do this exercise with dumbbells.
Take a shorter step to increase knee flexion and therefore quads engagement.
5. Goblet box squats
Bad knees do not have to step you squatting. However, you may find that descending no deeper than parallel is helpful for alleviating knee pain. Squatting to a box ensures you descend slowly and go no further than is comfortable.
Steps:
Stand with your back to a knee-high exercise bench or plyo box. Your feet should be roughly shoulder-width apart.
Hold a kettlebell in front of your chest, upper arms tucked into your sides. Brace your core and pull your shoulders back and down.
Bend your knees and squat down until your butt lightly rests on the bench.
Drive your feet into the floor and stand back up.
Muscles Targeted:
Primary: Quadriceps, hamstrings, gluteus maximus.
Secondary: Core.
Benefits:
A very functional exercise.
A knee-friendly way to overload your quadriceps.
A very scalable movement – use more or less weight as needed.
Tips:
Use a lower box to increase your range of motion and, therefore, the difficulty of the exercise.
Raise your heels on blocks or weight plates to increase quads engagement.
Do this exercise without weights if necessary.
6. Backward sled drags
Most people view sled training as a conditioning tool. However, working with a sled can also build strength and muscle size. Reverse sled drags are a very effective and joint-friendly quads exercise. And yes, that burn and pump you can feel in your quads is entirely normal!
Steps:
Load up your sled and attach a handle to it. Take the handle in your hands and stand facing your sled.
Brace your core and pull your shoulders back and down.
Bend your knees slightly and then take small steps backward.
Continue for the required time or distance.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Trapezius, rhomboids, biceps, core.
Benefits:
A low-impact quads and conditioning exercise.
A very functional workout.
An excellent calorie burner.
Tips:
Keep your torso upright or lean back slightly. Do NOT lead with your butt, as doing so could cause lower back injury.
Go heavy – this is a powerful exercise.
Use a waist harness instead of handles to remove your upper body from this exercise.
7. Deadlifts
Deadlifts are often viewed as a posterior chain exercise, meaning they work your glutes, hamstrings, and back. However, deadlifts also involve your quads, albeit with a relatively short range of motion. This makes deadlifts more knee-friendly than squats while allowing you to lift moderate to heavy weights.
Steps:
Place your barbell on the floor and stand behind it with your feet under the bar, shoulder to hip-width apart.
Squat down and hold the bar with a double overhand or mixed grip.
Straighten your arms, drop your hips, and lift your chest. Pull your shoulders back and down and brace your core.
Drive your feet into the floor and stand up, taking care not to round your lower back or allow your hips to rise faster than the bar.
Lower the weight back to the floor, let it settle for a couple of seconds, and repeat.
Muscles Targeted:
Primary: Hamstrings, gluteus maximus, quadriceps, latissimus dorsi, trapezius, core.
Secondary: Biceps, forearms.
Benefits:
A knee-friendly alternative to squats.
A very functional exercise.
A great way to build a bigger, stronger back.
Tips:
8. Standing quadriceps stretch
Your quads don’t just need to be strong; they need to be flexible too. The standing quads stretch is simple yet effective. Tight quads are a leading cause of knee pain, so stretching is just as important as lifting for people with bad knees.
Steps:
Stand with your feet together and arms by your sides.
Bend your leg, lift your foot behind you, and reach back and grip the top of your ankle with one or both hands.
Keeping your thighs together, gently pull your foot toward your butt to lengthen and stretch your quads.
Hold for 20-60 seconds, increasing the stretch as your quads relax and lengthen.
Lower your foot to the floor, swap legs, and repeat.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
A simple and convenient exercise.
Ideal for warm-ups.
Good for developing better balance.
Tips:
Push your knee backward to extend your hip and increase the stretch on your rectus femoris muscle.
Lean against a wall and use a hand for balance if required.
Keep your hips and shoulders square and level throughout.
9. Prone quadriceps stretch
While the standing quads stretch is an excellent exercise, it does require a reasonable amount of balance. Also, it’s not easy to hold for lengthy periods, which you may want to do during your cool down. Stretching your quads in the prone (lying face down) position is the obvious solution to both these issues.
Steps:
Lie on your front with your head resting on your folded right arm.
Bend your left leg and reach back with your left arm, taking hold of your foot.
Gently pull your foot into your butt and hold it for 20-60 seconds, increasing the stretch as your quads relax and lengthen.
Lower your foot to the floor, swap legs, and repeat.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
A very comfortable quads stretch that’s perfect for cooldowns.
Ensures you keep your hips level and square.
A relaxing exercise that’s ideal for longer developmental stretches.
Tips:
Loop a yoga strap or belt around your feet if you cannot reach it without straining.
Increase the depth of the stretch by resting your bent knee on a yoga block.
Rest your head on a cushion or folded towel for comfort.
Related: Quadriceps Stretch Guide: How-To, Muscles Involved, Benefits, and Variations
10. Half-kneeling quads stretch
Most quads stretches are done with the knees together. That’s great for your joint health but not so good for hitting your rectus femoris, which crosses the knee and the hip joints. The half-kneeling quads stretch puts your hips into mild extension, so it stretches the rectus femoris more. However, this exercise may be challenging if you have poor flexibility.
Steps:
Adopt a half-kneeling position with one foot flat on the floor in front of you and your opposite knee roughly two feet behind.
Bend your back leg, grasp your ankle, and pull your foot into your butt. Keep your torso upright, do not twist your hips or shoulders, and do not hyperextend your lumbar spine.
Remain in position for 20-60 seconds or more, increasing the stretch as you feel your muscles relax and lengthen.
Release your foot, swap sides, and repeat.
Muscles Targeted:
Primary: Quadriceps.
Secondary: Hip flexors.
Benefits:
Provides a deeper-than-usual quadriceps stretch.
An excellent hip opener.
A good movement for more advanced exercisers.
Tips:
Place your knee on a folded exercise mat, towel, or foam pad for comfort.
Loop a yoga strap or belt around your feet if you cannot reach it without straining.
Take care not to hyperextend your hip, as doing so could cause injury.
Quad Exercises FAQs
Do you have a question about the best quad exercises for bad knees? No problem, because we’ve got the answers!
1. What are some of the common causes of bad knees?
While some knee pain is idiopathic, meaning it has no obvious or known cause, others are caused by specific conditions or injuries. These include:
Bursitis – inflammation of the bursa, which are fluid-filled sacks that reduce the friction between tendons and bones.
Iliotibial band syndrome – where the iliotibial band, which runs down the outside of the thigh, rubs against the outside of the knee joint, causing inflammation and knee pain.
Knee crepitus – grinding, cracking, or popping within the knee joint, which could be a precursor of osteoarthritis.
Meniscal tears – damage to the meniscus.
Osteoarthritis – wear and tear of the hyaline cartilage within the knee joint.
Patellar tendonitis – inflammation of the tendon that connects the kneecap to the tibia.
Patellofemoral pain syndrome – pain behind the patella or kneecap caused by roughening of the inside of the patella.
Strains and sprains – strains affect the muscles, while sprains affect the ligaments.
Tendonitis – inflamed, swollen tendons, usually caused by overuse.
Tendonosis – degeneration of the tendons, often caused by ignoring chronic tendonitis.
Some knee conditions get better with rest or light training, which others need medical intervention to heal properly. As such, and with so many possible causes, getting knee pain properly diagnosed is vital.
2. How often should I train and stretch my quads?
It’s generally best to train a muscle 2-3 times per week or every 48-72 hours. This allows adequate time for rest, recovery, and muscle growth. Exercising a muscle more often than this could lead to overtraining and poor progress.
In contrast, you can stretch your quads daily or even several times a day. In fact, if you have tight quads, i.e., cannot get your heel to your butt during prone or standing quad stretches, more frequent bouts of stretching will help you restore lost flexibility sooner.
3. So, are squats bad for your knees?
Contrary to common opinion, squats are not bad for your knees (2). The original studies that reported a link between squats and knee pain were performed on veteran NFL players, many of which already had banged-up knees.
Rather, doing squats with appropriate loads and good form can help prevent and control knee pain.
That said, squats are not the only exercise for strengthening your quads. As revealed in this article, there are plenty of other knee-friendly exercises you can use instead.
4. Some exercise hurts my knees – what gives?
While the exercises in this article are all certified knee-friendly, that doesn’t mean they won’t cause some people knee pain. Instead, knee pain can be influenced by a host of factors, from injury status to muscle tightness to leg length to underlying joint structure.
So, if one or more of these exercises bother your knees, cut them from your workout and try something else. You may find that you can return to the offending exercise in a few weeks or months once whatever is affecting your knee has a chance to heal.
5. What should I do if my knees hurt?
If you experience knee pain, you should initially use the RICE method. RICE is an acronym for:
Rest – take a break from the activity(s) that cause pain.
Ice – use ice packs for 15-20 minutes 3-5 times a day to reduce swelling and pain.
Compression – wear knee supports to protect the joint and further reduce swelling.
Elevation – raise your knee above heart height to minimize swelling and keep your weight off the injured limb.
Once the pain subsides, you can gradually return to exercise, backing off it the pain returns or worsens. However, if the pain is severe or long-lasting, you should seek medical attention.
Read more about coping with and preventing knee pain here.
Closing Thoughts
Exercise is good for everybody’s body. Not only can it change the way you look and improve your body composition, but it can also make you healthier and could even lead to a longer life. Ironically, though, being physically active can also take its toll on your joints, and shoulder, hip, lower back, and knee pain are common in exercisers.
The good news is that pain doesn’t mean you have to quit working out. However, you may need to modify your training to work around any aches and pains that have developed.
Use the exercises in this article to train around bad knees while building bigger, stronger quads. In many cases, keeping your quads in shape will enhance knee stability, taking stress off your joints.
However, if your knee pain is new, severe, or long-lasting, get it checked out to make sure your workouts aren’t making it worse.
References:
1 – Susko AM, Fitzgerald GK. The pain-relieving qualities of exercise in knee osteoarthritis. Open Access Rheumatol. 2013 Oct 15;5:81-91. doi: 10.2147/OARRR.S53974. PMID: 27790027; PMCID: PMC5074793. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/
2 – Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469 https://doi.org/https:/link.springer.com/article/10.1007%2Fs40279-013-0073-6
Jay Cutler: “Since Ronnie Coleman Stepped Away, I Don’t Know If Anyone Has Come Close to His Physique”
Bodybuilding icon Jay Cutler believes Ronnie Coleman’s physique has stood the test of time. In a recent Don’t Be Sour podcast, Cutler discussed Coleman’s next-level physique, Arnold Schwarzenegger, and the role of steroids in bodybuilding.
Ronnie Coleman cemented himself as an all-time great with eight Mr. Olympia titles from 1998-2005. Sharing the stage with legends like Flex Wheeler, Kevin Levrone, Shawn Ray, and Chris Cormier, many consider Coleman to be one of the greatest bodybuilders to ever compete.
In 2006, Ronnie Coleman was dethroned by his rival Jay Cutler, who managed to secure a total of four Mr. Olympia victories. However, Cutler was defeated by Dexter Jackson in 2008. Ultimately, Cutler would become the only Men’s Open pro to win back an Olympia title, which he accomplished in 2009 while delivering his iconic quad-stomp pose.
And while it’s been almost 15 years since Coleman stepped on stage, his successor, Cutler, believes no one in the IFBB Pro League has come close to matching the sheer size, volume, and conditioning he displayed throughout his prime.
Jay Cutler Compares Legacies of Ronnie Coleman & Arnold Schwarzenegger
Cutler believes bodybuilders today have more advantages than athletes who trained during Schwarzenegger’s era.
“At his point, where bodybuilding was, he was ahead of it, he won seven in a row, I mean some of them he didn’t really have a lot of competition, they weren’t necessarily paid to be bodybuilders on that level where today there’s great revenue to be a bodybuilder right? You get paid and win money.”
In Jay’s honest opinion, no one has ever come close to Coleman’s physique.
“By the physique and you know… the transition of time, just Ronnie pushed the physique level to just the crazy conditioning, muscle density quality right? Where, you know, he was like a powerlifter and a bodybuilder together; he broke all weight records and had a crazy physique. To be honest, I mean since Coleman stepped away, I don’t know if anyone has even come close to his physique,” said Jay Cutler.
There have been plenty of great champions, but Cutler believes Coleman separated himself from his peers with unmatched size.
“Phil Heath was really good, but not as big and balanced as Coleman was on a size scale, but Phil held his own. Not to say Dexter Jackson hasn’t been great or Big Ramy or Shawn Rhoden or Brandon Curry,” added Cutler.
Cutler conceded that Arnold Schwarzenegger has done more for the sport than Coleman given his ability to break boundaries and trailblaze.
“Arnold has done definitely was more on a total scale, I mean to be an actor, the politician, yeah, put the Olympia on the map, like that’s why you could really do this circular pattern of what a GOAT is. It just depends on your description of what the greatest of all time is.”
Cutler Opens Up on How Steroids Have Changed Since Schwarzenegger’s Era
According to Cutler, enhancements, training, and workout theories have changed substantially since Scwarzenegger’s time on stage. He added that bodybuilders are now afforded the opportunity to fund themselves better with social media.
“Definitely the enhancements changed, but the nutrition changed a lot. The equipment that we train on was way different. Yes, free weights and the training theories — like volume training, I think Arnold overtrained himself a lot, they would spend all day working out and not following a nutrition pattern that would fulfill that. Now, as you know, the rest and the growth is done out of the gym. I think their perception was most of the growth was done inside the gym. I feel like the recovery process, remember, now, people are paid to do this so they can allow themselves not to go out and work a secondary job and instead fund themselves with a career.”
Back when he competed, Cutler mentioned there were times when he needed ‘exotic’ drugs which required him to go overseas.
“Preparing for each year’s contest, whether you needed exotics or whatever else and that was not legal to get. I mean, at certain times you could maybe buy things overseas, but you still need to bring them to the United States or whatever else,” said Cutler. “People can get in trouble [for steroids] but remember, the manufacturing, you’re talking about compounding, steroids to whatever else, those seem to be the big reports but if you’re using for general use, I don’t know what the ramifications of that are. I just know it’s something that some people are willing to take to succeed in what they do.”
The bodybuilding icon stressed that protocols differ depending on the person. When asked if it was possible to win Mr. Olympia drug-free, Cutler dismissed it as a possibility.
“Every guy is not on the same protocol. Yes, certain guys have to take more or less and there’s certain protocols that people use. Is it necessary? You can do a contest without using and kinds of drugs, but you’ll be at a disadvantage because people ahead of you will use compounds that you’re not. Genetics can only take you so far if that makes sense. Yes [you have to use steroids to win] the current Mr. Olympia, yes.”
This isn’t the first time that Jay Cutler took a closer look at performance-enhancing drugs in bodybuilding. During a recent Cutler Cast podcast, the Massachusetts native revealed that he generally cycled on and off steroids every few months. Cutler, who competed against Coleman, admires his rival’s physique for its perfect combination of mass, definition, and shape. Considering his overall package, Cutler is confident that no one has come close to what ‘The King’ presented in his prime years.
RELATED: Jay Cutler Shares Jacked Physique Update Ahead of ‘Fit for 50’ Transformation Challenge
Watch the full video below on the Don’t Be Sour YouTube channel:
Published: 15 May, 2023 | 6:32 PM EDT
Ronnie Coleman ‘Feeling Like Old Self’ Again After Stem Cell Treatments: ‘I’m Very Hopeful’
Bodybuilding legend Ronnie Coleman‘s health appears to be improving following another round of stem cell treatment. In a recent YouTube video, Coleman revealed that his continued therapy has helped reduce his painkiller usage by more than half.
After claiming the Mr. Olympia throne in 1998, Coleman held the title for almost a decade, having captured eight Sandows. He is tied with Lee Haney for the most wins on the Mr. Olympia stage ever. While competing actively, Coleman was revered for his massive proportions, fullness, and vascular conditioning.
Coleman faced the who’s who of the Open class during his tenure, pushing the limits of his body against names like Flex Wheeler, Kevin Levrone, and Dexter Jackson. In 2006, Coleman was finally dethroned by his long-time rival Jay Cutler and later retired in 2007.
Coleman was also celebrated in the bodybuilding community for his jarring power. During the height of his career, Ronnie recorded some incredible feats of strength, including a 2,300-pound leg press and an 800-pound deadlift.
It’s no mystery that Coleman has suffered several health issues since his bodybuilding departure. His back has been operated on more than 10 times and Coleman struggles to walk without assistance. He hopes his latest string of stem cell treatments will direct him toward a healthier and more active life.
Ronnie Coleman Cuts Painkillers by 50% After Stem Cell Treatments: ‘I’ve Made Some Major Improvements’
When asked about his progress, Coleman had the following to say:
“I’ve made some major improvements since I’ve been coming here. I was in a lot of pain when I first started. Now, my pain levels are like almost – almost – eight, nine somewhere in there and you guys got it all the way down – I’ve been coming here almost two years I think; somewhere in there. I found the more I was coming, the better I was getting.
Now it’s been like nine months and I saw that you know it tried to increase a little bit but I see now that I have to come more often to get the treatments because when I come more often I know my improvements will get better and better and better. The way they were before. The key here I see now is more treatment, the better off you’re going to be,” Ronnie Coleman shared.
The medical staff revealed that the stem cell treatments are intended to help Coleman’s nerve damage over the course of a few years.
“What we’re looking for Ronnie, is to improve the nerve damage, which he has had after all of these years, it takes a while, it depends on every patient but at least around two years to have nerve recovery,” the medical assistant explained.
After two years of stem cell treatments, Coleman said the numbness in his arms and shoulders subsided.
“When I had my surgeries and that numbness in my arms and shoulders, my doctors told me it was going to take two years for the nerve damage to go away and it was two years exactly to the date from my last surgery that the numbness went away.”
“I’m very hopeful that this is going to be the same thing,” said Coleman. ”
“When I was coming like every three to four months, I noticed that my numbness would get a whole lot better but I noted that it came back a little bit more when I like skipped all those months and in had been like nine months now, I know it was trying to come back on me. As I was saying earlier, the more that I come, the more consistent I am with my treatment, the better off I am.”
Coleman highlighted that the stem cell treatments have reduced his need to take painkillers by more than 50%.
“When I first came in I was doing like 30 milligrams like four times a day, I think after… like you said, two or three treatments, I was going down to 15 milligrams three times a day,” Coleman said. “Yeah [it helped with the doses], I was lucky.”
Coleman’s IGF-1 Score: 85.3*
The doctor explained that Coleman’s IGF-1 score is in the proper range for his age group.
Before wrapping up for the day, the facility had Coleman train in a hyperbaric chamber.
“What’s up guys, Big Ron here, I want to thank Danny G and their Regenamax team and everything they’ve done for me, yeah buddy.”
In addition to keeping fans informed about his health and well-being, Coleman offered his take on the upcoming 2023 Mr. Olympia competition this November. According to the eight-time winner, former 212 Olympia Derek Lunsford will take out Hadi Choopan at the upcoming show.
As one of bodybuilding’s most beloved figures, the community would treasure nothing more than to see Coleman’s health back to 100%. With his stem cell treatments showing promising results, he may soon achieve his goal of walking unassisted.
RELATED: Bodybuilding Legend Ronnie Coleman Selling House for $495K After 26-Year Residence
Watch the full video below from Coleman’s YouTube channel:
Published: 15 May, 2023 | 4:44 PM EDT
Derek Lunsford & Samson Dauda Stand Out as 2023 Mr. Olympia Favorites After Pittsburgh Pro Guest Posing
Jim Manion’s 2023 Pittsburgh Pro concluded with six new champions. However, one of the biggest talking points of the weekend was the guest posing spectacle, which featured Derek Lunsford, Nick Walker, Samson Dauda, Mamdouh ‘Big Ramy’ Elssbiay, Hunter Labrada, and Shaun Clarida.
Brimming with contenders, the Men’s Open division continues to add excitement to the sport, and the division has seen major changes as of late. At last year’s 2022 Pittsburgh Pro, Big Ramy failed to show up. Instead, Derek Lunsford took his place and dominated headlines for weeks. He posed alongside Quinton Eriya, Nick Walker, Brandon Curry, and Labrada. While Ramy later apologized for his absence, some were concerned that his misstep might cost him on the horizon.
In Sept. 2022, Derek Lunsford accepted a special invitation to compete in the Open class at Mr. Olympia. With zero size limitations, Lunsford would shock the world by taking second place to his teammate and newly crowned champion, Hadi Choopan. Surprisingly, Ramy fell to fifth.
Pittsburgh Pro Guest Posing / gilcoproductions
Nick Walker, who earned third at the same contest, made a quick turnaround at the 2023 Arnold Classic in March. He entered the show as the on-paper favorite but was outmatched by Samson Dauda in second place as judges deemed the Nigerian’s physique more complete.
With this year’s Mr. Olympia show taking place in less than six months, many of the division’s top contenders stormed the 2023 Pittsburgh Pro for a special guest posing appearance. Given the shape and fullness of Lunsford in the 2023 off-season, many fans believe he has the greatest chance of dethroning Choopan in November.
Is Derek Lunsford or Samson Dauda the 2023 Mr. Olympia No. 1 Contender? – Pittsburgh Pro Guest Posing Highlights
Find pictures and videos below from the guest posing event at the 2023 Pittsburgh Pro last weekend:
Given the physiques on display in Pittsburgh, it’s safe to say this year’s Mr. Olympia contest will be immensely competitive. Some Open contenders such as Nick Walker believe Choopan won’t repeat as champion. With that in mind, ‘The Mutant’ envisions the next Mr. Olympia title being won by himself or Lunsford.
Two-time Arnold Classic winner William Bonac also chimed in on the 2023 Olympia discussion. He appeared on The Menace Podcast with Dennis James and recently predicted Choopan will defend successfully. However, he acknowledged that the Mr. Olympia title is within Walker’s grasp if he can add more quad sweep.
Meanwhile, Samson Dauda, fresh off his 2023 Arnold Classic victory, is confident he has the skills to upset the champ. According to Dauda, if he improves his back, there are no other areas in which Derek or Hadi can beat him.
RELATED: Ronnie Coleman Predicts Derek Lunsford Will Defeat Hadi Choopan at 2023 Mr. Olympia
Big Ramy’s plans for the rest of the year are unclear, as the former champion suggested he might take a break. Nevertheless, the 2023 Mr. Olympia contest is still generating a lot of excitement among the fans, who are eager to see how Choopan copes with the challenge of defending his title.
Published: 15 May, 2023 | 11:06 AM EDT
How to Train For 20 Consecutive Pull-Ups and 50 Push-Ups
Pull-ups and push-ups are two of the absolute best exercises you can do. Note we didn’t say best bodyweight exercises, but best exercises – period. Between them, they work every major upper body muscle and teach you how to control and stabilize your body in ways that no machine or freeweight exercise ever will.
Better yet, you can do pull-ups and push-ups almost anywhere. All you need is some space and something to hang from. Get yourself a doorway pull-up bar, and you’re all set. You can also do pull-ups from the top of a power rack, a ceiling joist, the underside of an open staircase, or a tree branch – anywhere you can find to hang will do.
However, some people complain that pull-ups and push-ups are boring, and we respect that point of view. Once you have mastered these exercises and can do a handful of reps, you’ll probably be itching for a new challenge.
One way to reignite your enthusiasm for classic pull-ups and push-ups is to set yourself a repetition goal. Having a training target will make your workouts much more focused and motivating.
Assuming you can do pull-ups and push-ups reasonably well, the next logical goal for reasonably fit exercisers is 20 non-stop pull-ups and 50 push-ups. While these numbers might sound daunting, with time and determination, most people should be able to achieve and even surpass them.
In this article, we share two training programs that’ll have you cranking out 20 non-stop pull-ups and 50 push-ups in just a few months.
Related: How Many Push-Ups Should I Be Able to Do? The Ultimate Guide
Why Train for 20 Pull-Ups and 50 Push-Ups?
Is training for 20 pull-ups and 50 push-ups worth your time and energy? Consider these benefits and then decide!
Increased workout motivation
While any workout is a good workout, training without a goal often means your progress is slow or even non-existent. Following a progressive program toward a definitive goal gives your training focus and purpose, which can be very motivating.
The more motivated you are, the harder you’ll train, and the harder you train, the better your progress will be. This creates a positive feedback loop that will help you maintain your exercise habit and stay on the track to improved fitness and better health.
More dedication and discipline
Sticking to a workout plan as you progress toward your goal forces you to take a more dedicated, disciplined approach to your training. Week after week, you must keep on punching the clock, and missed workouts will hurt your progress.
This teaches you dedication and discipline and spreads to other parts of your life, making you a more productive and successful person in general.
Greater muscle mass
Not so long ago, we (the fitness industry) believed that you had to train in the 6-12 rep range to build muscle. Anything outside of that range was considered a waste of time.
It turns out that this was wrong.
Studies have revealed that you can build muscle by doing as many as 30+ reps per set, provided you work close to failure (1). Training to do 20 pull-ups and 50 push-ups will invariably involve training to failure. As such, you’ll build muscle despite cranking out lots of high-rep sets.
Simply making the switch from 6-12 reps to sets of 20-30 could be the shock your muscles need to trigger renewed growth.
Personal satisfaction
Setting and reaching training goals is very satisfying. It teaches you that if you set your mind to a task, you can complete it. Doing 20 pull-ups and 50 push-ups is a very notable achievement and something that will raise your standing in the fitness community.
Imagine how good you’ll feel when you finally hit 20 pull-ups and 50 push-ups. Pretty damn awesome, right?!
Master the Basics
Before we get into the nitty-gritty of training for 20 pull-ups and 50 push-ups, you need to become an expert in doing these two exercises. Poor form will undermine your performance, lead to injuries, and stop you from achieving your goals.
In addition, sloppy technique makes it harder to quantify your progress as each rep has the potential to be done with different speeds and ranges of motion. Good form standardizes your performance, so you can more acutely measure your improvements.
So, make sure you know how to do these exercises correctly, with your metaphorical eyes tightly closed. Good technique should be automatic and not something you have to think about too much. That way, you’ll be free to focus on pumping out the reps.
Pull-ups 101
Muscles worked:
Latissimus dorsi
Trapezius
Rhomboids
Deltoids
Biceps
Brachialis
Brachioradialis
Forearm flexors
Core
Everyone thinks they know how to do pull-ups but turn into swinging, jerking monkeys when they hang from the bar! Make sure you’re not one of them by following these step-by-step instructions:
Grip an overhead bar with an overhand, slightly wider than shoulder-width grip. Use a full or thumbless grip as preferred.
Your arms should be straight, shoulders down and back, and abs brace.
Bend your legs so your feet are clear of the floor.
Without kicking or swinging, smoothly bend your arms and pull your chin up and over the bar without craning your neck.
Lower yourself back down with control, pause with your arms straight, and repeat.
Push-ups 101
Muscles worked:
Pectoralis major
Deltoids
Triceps
Core
Like pull-ups, most exercisers think they know how to do push-ups. In fact, many are quick to label push-ups as a beginner’s exercise. And yet, even some so-called fitness experts who brag they can do 100 reps manage to murder this classic calisthenic movement. Follow these steps to ensure that your push-ups are a thing of beauty:
Kneel on all fours and place your hands flat on the floor, shoulder-width apart, with your fingers pointing forward.
Pull your shoulders down and back, and brace your core.
Walk your feet out and back until your legs and body are perfectly straight. Tuck your chin in and extend your neck – do not look forward.
Keeping your upper arms close to your sides, bend your arms and lower your chest down to within an inch of the floor.
Push yourself back up to full arm extension and repeat.
Perform all your reps with perfect form and make your inner drill instructor proud!
20 Pull-ups and 50 Push-Ups Workout One: Density Training
The basic premise of density training is simple – you keep your workout volume the same but gradually complete that volume using fewer sets and in less time. This provides the progressive overload your muscles need to get stronger and more enduring.
This workout uses the EMOM (every minute on the minute) method, meaning you start each set at the top of every minute, and whatever time that remains is your recovery.
For example, start your stopwatch and pump out ten push-ups, which will probably take about 20-30 seconds. This leaves 30-40 seconds until the top of the next minute when you’ll do your next set.
The great thing about this workout is that it’s entirely self-regulatory. You only progress when your body is ready for a greater challenge. As such, it’s an open-ended workout plan with no time limit.
If you fail a phase, do as many complete sets as you can and then as many reps as possible for the remaining sets. As you get stronger, you’ll be able to complete more full sets and eventually will graduate to the next level.
It’s broken down into six phases, and you stay with each phase until you complete it. Train 2-3 times per week on non-consecutive days.
You can do the pull-ups and push-ups in the same workout or do them on separate days if you wish. However, because pull-ups and push-ups are your priority, do them at the start of your program, e.g., push-ups at the beginning of your chest-training day and pull-ups before the rest of your back workout.
Plan for 20 Pull-ups
Phase
Sets
Reps
Time allowed
Total reps
1
10
4
10 minutes
40
2
8
5
8 minutes
40
3
7
6
7 minutes
42
4
6
7
6 minutes
42
5
5
8
5 minutes
40
6
4
10
4 minutes
40
After completing phase six, you should be able to do 20 non-stop pull-ups.
Plan for 50 Push-ups
Phase
Sets
Reps
Time allowed
Total reps
1
10
10
10 minutes
100
2
8
13
8 minutes
104
3
7
15
7 minutes
105
4
6
17
6 minutes
102
5
5
20
5 minutes
100
6
4
25
4 minutes
100
After completing phase six, you should be able to do 50 non-stop push-ups.
20 Pull-ups and 50 Push-Ups Workout Two: The Backfill Method
This program involves doing four sets of pull-ups and push-ups per workout. However, as the weeks pass, you do more reps in your first set and less for your last set(s). In essence, you “borrow” reps from your final set(s) and add them to the start of your workout, so the rep count per workout remains the same. This is called backfilling.
While such small increases may seem inconsequential, over almost three months, you’ll gradually progress toward hitting 20 pull-ups and 50 push-ups in a single set.
If you are unable to complete any of the weekly workouts, stick with it for as long as it takes to achieve success and then continue.
Plan for 20 Pull-ups
Week
Set 1
Set 2
Set 3
Set 4
Total Reps
1
10
10
10
10
40
2
11
10
10
9
40
3
12
10
10
8
40
4
13
10
10
7
40
5
14
10
10
6
40
6
15
10
10
5
40
7
16
10
9
5
40
8
17
10
8
5
40
9
18
10
7
5
40
10
19
10
6
5
40
11
20
10
5
5
40
* Rest 2 minutes between sets
Plan for 50 Push-ups
Week
Set 1
Set 2
Set 3
Set 4
Total Reps
1
25
25
25
25
100
2
27
25
25
23
100
3
29
25
25
21
100
4
31
25
25
19
100
5
33
25
25
17
100
6
35
25
25
15
100
7
37
25
23
15
100
8
39
25
21
15
100
9
41
25
19
15
100
10
43
25
17
15
100
11
45
25
15
15
100
12
47
23
15
15
100
13
49
21
15
15
100
14
50
20
15
15
100
* Rest 2 minutes between sets
FAQs
Do you have a question about these workouts or pull-ups and push-ups in general? No problem, because we’ve got the answers!
1. Are pull-ups and push-ups the only exercises I need to do for my upper body?
Between them, pull-ups and push-ups work all your major upper body muscles. Doing these exercises should develop a strong, muscular upper body. However, you may want to supplement your push-up and pull-up workouts with some additional upper-body exercises to build a balanced, aesthetically-pleasing physique.
Good workout additions include:
However, when time is short, it’s reassuring to know that doing just pull-ups and push-ups will deliver a reasonably complete upper body workout, and any additional exercises you perform are a bonus.
Cable Face Pulls
2. How many reps of pull-ups and push-ups should I be able to do before starting these workouts?
Ideally, you should be able to comfortably complete the first stage/week of your chosen workout. This typically means being able to do 10 pull-ups and 25 push-ups, or half your ultimate rep goal.
If you cannot reach these standards, you should work on your pull-up and push-up performance until you can. Straight sets, e.g., three sets of eight, is probably the best way to do this.
Related: 8 Ways to Get Better at Pull-Ups and Chin-Ups
3. How many times a week should I do pull-ups and push-ups?
You can do pull-ups and push-ups almost every day if you wish. Daily workouts are one of the best ways to get really good at an exercise. However, the more often you train, the lower the volume and intensity of your workouts must be. Working too hard or too long will make recovery impossible.
With that in mind, if you do the workouts in this article, you should limit your push-up and pull-up training to 2-3 times per week. This provides an ideal balance between work and recovery.
However, training just once per week probably won’t produce the results you want.
4. Which of the two programs should I do?
With two programs (density training and backfill method) to choose from, you may be wondering which approach is best. The truth is that both of these workouts can be equally effective, so it’s up to you to choose the one that resonates with you the most.
The density training program is more flexible, and you only progress from one stage to the next when you’re ready. The backfill program is a bit more linear, which may appeal more if you prefer a more regimented training plan.
Cannot decide between them? Then why not run both consecutively? For example:
Week 1
Monday – program one
Wednesday – program two
Friday – program one
Week 2
Monday – program two
Wednesday – program one
Friday – program two, etc.
Similarly, you could do the EMOM density workout for push-ups and the backfill workout for pull-ups, or vice versa. Ultimately, there is no right or wrong way to make these programs work for you.
5. What is the best way to warm up for these workouts?
Warming up will prepare your muscles and joints for what you’re about to do. In addition, it may help reduce your risk of injury.
Strength training warm-ups usually consist of the following:
Pulse raise, e.g., 5 to 10 minutes of easy cardio
Mobility and dynamic flexibility for the joints and muscles you’re about to use
Practice/rehearsal, e.g., a couple of sub-maximal sets of pull-ups and push-ups
After that, you should be good to go and ready to start your workout. Read more about warming up for strength training here.
6. Do I have to train for 20 pull-ups and 50 push-ups concurrently?
While it makes a certain amount of sense to train for more pull-ups and push-ups at the same time, you certainly don’t have to. For example, if you have to do a push-up test for work, e.g., an army physical fitness test, you can skip the pull-ups and focus on what you’ll be assessed on instead.
However, if you only do one workout, make sure you also include exercises for the rest of your body. While push-ups (or pull-ups) are a great exercise, they are not a one-step solution for all-around fitness and strength. You also need to develop your pulling, core, and lower body muscles.
7. Can I do chin-ups instead of pull-ups?
Chin-ups and pull-ups are so similar that they’re virtually interchangeable. You perform pull-ups with an overhand grip, while chin-ups use an underhand grip. Because they work the same muscles, you can do pull-ups or chin-ups as preferred. You could also alternate between pull-ups and chin-ups from workout to workout for variety.
Closing Thoughts
You now have two programs you can use to train for 20 pull-ups and 50 push-ups. Besides a pull-up bar, you don’t need any equipment to work toward these targets, so there is no excuse for not rising to the challenge.
Is the thought of doing 20 pull-ups and 50 push-ups a little daunting? Does it feel like it might be impossible?
Good; that’s precisely how a challenge should feel!
It’s only by overcoming difficulties and doing hard things that we develop and grow, not just muscularly but as people.
So, choose your program, commit to the process, and work hard. You CAN do 20 pull-ups and 50 push-ups!
References:
1 – Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1180/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/
The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Most people perform a few ab exercises at the end of their strength training session. It’s no surprise they are nowhere close to their six-pack goal.
High-intensity interval training (HIIT) involves short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise. HIIT workouts for your abs are an incredibly effective method of trimming down your waistline and shedding the excess fat to reveal your abs.
HIIT ab workouts will increase your heart rate, help burn fat, and improve your overall fitness level in a shorter period than traditional cardio workouts. It makes these workouts the perfect fit for people with a busy schedule who cannot afford to spend 45-60 minutes in the gym.
In this HIIT ab workout, we will not only do the most intense abdominal exercises, but we will narrow down on the movements that will also increase your heart rate so that you are actively burning calories.
12 Best HIIT Ab Exercises
Add these ab movements to your exercise arsenal to build a cover photo-worthy six-pack:
High Knees
We will kick off the HIIT ab workout with high knees. It will warm up your abs and get your cardiovascular system going. Think of this exercise as a unilateral variation of the hanging knee-to-chest.
Steps:
Stand upright with a hip-width stance.
Hold your hands in front of your chest, palms facing down.
Lift your right foot off the floor and bring your thigh as close to your chest as possible. Simultaneously, lift your left heel off the floor so that your left toes are the only point of contact with the floor.
Return your right foot to the ground.
Immediately repeat on the left side.
Alternate between sides for the recommended time.
Speed up the exercise to bump up your training intensity. Both your feet should be off the floor during the leg transition.
Pro Tip: You want to keep your core braced throughout this exercise for optimal midsection stimulation.
Check out our detailed high knee exercise guide!
Mountain Climber
The mountain climber is a high knee variation; however, it places more tension on your core as you perform it in a high plank position. Perform this exercise for long enough, and it will also tax your shoulders and pectoral muscles.
Steps:
Start in a high plank position. Your hands should be under your shoulders and your body, from head to heels, in a straight line.
Brace your core muscles, bend your right knee, and bring it toward your chest.
Return it to the starting position.
Alternate between sides for the recommended time.
Start slow and increase the tempo while maintaining your form.
Both your feet should be off the floor during the leg transition.
Pro Tip: Avoid forming a bridge with your hips or letting them drop during the exercise, as it removes tension from your core and puts in on your lower back.
Check out our detailed mountain climber exercise guide!
Flutter Kick
The flutter kick is an often overlooked exercise in most ab workouts. However, it is an excellent movement to target the more stubborn lower abs.
Steps:
Lie on your back on the floor. Your body should be in a straight line from head to heels, and your legs should be placed together.
Place your hands under your hips for leverage.
Raise your legs and head off the floor. Keep your core braced throughout the exercise.
Lift your right leg as high as possible while keeping your left leg in place.
Return the right leg to the starting position while raising your left leg toward the ceiling.
Alternate between sides for the recommended time.
Pro Tip: Ensure your back is placed flat against the floor throughout the exercise. Arching your back will result in hip flexor stimulation and put unnecessary strain on your spine.
Check out our detailed flutter kick exercise guide!
Sit-Up
The sit-up is a staple in most ab training routines. However, you’ll be performing this exercise with high intensity in the HIIT ab workout to fire up your midsection.
Steps:
Lie supine on the floor. Bend your knees and place your feet flat on the floor.
Hold your hands next to your ears throughout the exercise.
Take a deep breath and lift your torso off the floor by contracting your abs.
Your torso should be perpendicular to the floor at the top of the motion. Exhale sharply and squeeze your abs.
Slowly lower to the start position.
Pro Tip: Avoid interlacing your fingers behind your head as it can sprain your neck during the concentric motion. Alternatively, hold your hands in front of your chest during the exercise.
Lying Leg Raise
The lying leg raise is one of those exercises that look super easy but will smoke your abs in no time. You must keep your legs straight for optimal lower ab engagement.
Steps:
Lie with your back on the floor. Your body should be in a straight line.
Place your hands under your hips for leverage.
Lift your legs off the floor so your heels are a few inches off the ground. This will be your starting position.
Raise your legs as high as possible while driving your lower back into the floor.
Slowly return to the starting position.
Repeat for the recommended time.
Pro Tip: Perform this exercise on an elevated surface, such as a flat bench, for an extended range of motion.
Check out our detailed lying leg raise exercise guide!
Bicycle Crunch
The bicycle crunch is an incredibly effective exercise that works your entire core, including your obliques and rectus abdominous.
Steps:
Lie supine on the floor.
Place your hands at the sides of your ears.
Lift your legs off the floor so your ankles are a few inches off the floor.
Bend your right knee, and bring it as close to your chest as possible.
Simultaneously, perform a cross-body crunch and touch your right knee with your left elbow.
Return to the start position.
Alternate between sides for the recommended time.
Pro Tip: Exhale sharply and contract your abs at the static contraction point at the top for optimal ab stimulation.
Check out our detailed bicycle crunch exercise guide!
Alternating Jackknife
This full-body exercise can help improve your flexibility and posture, besides giving you a shredded midsection.
Steps:
Lie with your back on the floor.
Extend your arms overhead.
Lift your right leg off the floor as high as possible. Simultaneously, lift your torso off the ground and bring your arms toward your toes in a sweeping motion.
Return to the starting position.
Alternate between sides for the recommended time.
Pro Tip: Feel free to bend your knees if you cannot touch your toes with straight legs.
Check out our detailed jackknife exercise guide!
Plank Jack
The plank jack will help you develop explosive lower body strength and a robust core. It involves jumping your feet out to the sides while holding a plank.
Steps:
Assume a high plank position. Your hands should be under your shoulders and legs together and extended behind you.
Brace your core and jump both feet out wide to each side as if you were doing a horizontal jumping jack.
Jump back to the starting position.
Rinse and repeat.
Pro Tip: Keep your shoulder blades pulled back and down throughout the exercise and actively push into the floor with your hands to maintain balance.
Side Plank Dip
This oblique exercise requires decent core strength to perform with a full range of motion.
Steps:
Lie on your side on the floor. Your legs should be stacked.
Place your elbow under your shoulder. Your forearm should be placed on the floor perpendicular to your body for balance.
Place your top arm on your side.
Lift your hips off the floor. Your body should be in a straight line.
Lower your hips toward the floor until they are a few inches off the ground.
Return to the starting position.
Repeat for the recommended time.
Switch sides.
Pro Tip: Lift your top arm toward the ceiling so it is perpendicular to the floor to take some weight off your core and make the exercise a little easier.
Wood Chopper
Although you could perform this exercise without additional resistance, we recommend using a light dumbbell for optimal core stimulation.
Steps:
Stand upright with a hip-width stance.
Hold a dumbbell with both hands.
Twist your torso to the right side and lift the weight up and across your body with straight arms.
Lower the dumbbell across your body toward the floor. Bend your knees slightly during the lowering motion.
Repeat for the recommended time before switching sides.
Pro Tip: Keep your eyes fixed on the dumbbell throughout the exercise.
Check out our detailed wood chopper exercise guide!
Floor Wiper
The floor wiper is one of the most challenging exercises in this workout. Beginners can substitute this exercise with the floor windshield wiper until they develop the required core strength to perform this movement with a full range of motion.
Steps:
Lie on your back on the floor.
Extend your arms on your sides and place your hands on the floor for stability.
Lift your legs off the floor so your heels are a few inches from the ground.
Contract your core and bring your feet as close to your left hand as possible in a sweeping motion while keeping your legs straight.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended time.
Pro Tip: As you gain more experience, hold a barbell over your chest for upper-body engagement during this exercise.
Check out our detailed floor wiper exercise guide!
Hollow Hold
The last exercise of the HIIT ab workout takes the intensity down a notch. However, this isometric exercise will leave you with a sore midsection.
Steps:
Lie on your back on the floor. Extend your arms overhead.
Lift your legs, arms, and head off the floor as high toward the ceiling as possible.
Your body should resemble a “V” during the isometric hold.
Keep your core contracted throughout the exercise.
Hold this position for the recommended time.
Pro Tip: Interlacing your fingers while holding the hollow hold position will make the exercise a little easier. However, this technique should only be used by beginners.
Check out our detailed hollow hold exercise guide!
HIIT Ab Workout For a Shredded Midriff
Now that you know the best exercise for a HIIT ab workout, it is time to put them to work. Perform two rounds of the HIIT ab workout circuit given below. Do each exercise for 40 seconds. You are allowed a 20-second rest after completing each exercise to catch your breath. Plus, rest for two minutes before starting the second round. Complete this HIIT workout within 25 minutes.
Exercise
Time (in seconds)
Rest (in seconds)
High Knees
40
20
Mountain Climber
40
20
Flutter Kick
40
20
Sit-Up
40
20
Lying Leg Raise
40
20
Bicycle Crunch
40
20
Alternating Jackknife
40
20
Plank Jack
40
20
Side Plank Dip
30 (each side)
20
Wood Chopper
30 (each side)
20
Floor Wiper
40
20
Hollow Hold
40
120
Perform the side plank dip and wood chopper for 30 seconds on each side. Transition to the other side without stopping for rest. You can rest for 20 seconds after doing these exercises for 60 seconds.
Benefits of HIIT Ab Workout
Adding a HIIT ab workout to your training regimen entails the following advantages:
Helps Target the Midriff and Burn More Calories
Studies show that HIIT workouts are more effective than conventional strength training workouts at burning calories, which can help you shed excess fat. Furthermore, the exercises in this HIIT ab workout will target your midsection, helping you achieve a toned midriff [1]. A study also found that HIIT workouts can help reduce body fat and waist circumference. [2]
Improves Endurance and Stamina
HIIT workouts can improve performance in both anaerobic and aerobic activities [3]. Performing the HIIT ab workout detailed in this article for 12 weeks will help improve your endurance and stamina.
Quick and Impactful
HIIT workouts are usually shorter than conventional weight training sessions as you perform each exercise for a specific length of time and rest for a short period between exercises. This training method is excellent for folks with a packed schedule.
Reduce The Risk of Lower Back Pain and Injury
Training your abs will also strengthen your lower back, reducing the risk of lower back pain and limiting the chances of injury while performing compound exercises, such as the deadlift, squat, and good mornings.
FAQs
Are HIIT workouts better than conventional ab workouts for building a six-pack?It depends on your current physique and training objectives. HIIT workouts should be favored over the conventional strength training style ab workouts if you need to burn fat while toning your abs. However, if you have a decent body fat percentage, the strength training ab workouts will help you achieve better results and a carved six-pack.
How often should I do the HIIT ab workout?Since this is a relatively long and intense HIIT ab workout, you should avoid doing it more than twice weekly. Also, you must space them out so that you have 48 hours to recover between your ab workouts.
Can HIIT ab workout help spot reduce body fat?HIIT workouts cannot help you spot reduce body fat. However, since this is an ab workout, it will help you tone your abs. Plus, HIIT workouts help you burn calories and lose overall body fat, which can reduce abdominal fat over time.
Wrapping Up
The 12 HIIT ab exercises and kickass workout detailed in this article will help you achieve a strong, defined core. This workout will be challenging, so be prepared to push yourself to the limit. Also, you must back up this HIIT ab workout with a balanced diet and recovery program to achieve your dream midsection.
This HIIT ab workout will improve your abdominal strength and definition and also boost your overall fitness level and energy. Keep your training intensity high and focus on your breathing to make the most of this workout. Best of luck!
References
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.
2023 Tropicarium Budapest Pro Results and Scorecards
The 2023 Tropicarium Budapest Pro show takes place this weekend in Budapest, Hungary, where athletes from the Men’s Physique and Bikini categories will battle for gold. This show served as a 2023 Mr. Olympia qualifier.
Athletes will have until October 9 to earn a respective invite to the sport’s biggest event of the year, Mr. Olympia, scheduled for November 2-5, in Orlando, Florida inside the Orange County Convention Center. Unlike in 2022, pros cannot earn passage to Mr. Olympia on points, therefore, to stand atop the Olympia stage, competitors must win a pro show.
In the Men’s Physique division, fans expect a solid performance from Simon Pieto Arena, who earned his pro card last year. Additionally, the bodybuilding community has dubbed Rory Gissing, Benedikt Lukas, and Balint Nemeth as major threats. Meanwhile, Bikini standouts Kristina Brunauer, Noora Mahonen, and Lisa Reith have all been named early favorites ahead of the show as well.
2023 Tropicarium Budapest Winners
Men’s Physique: Riccardo Croci
Bikini: Zsofia Reka Molnar
2023 Tropicarium Budapest Pro Results
Men’s Physique
Winner — Riccardo Croci
Second Place — Balint Nemeth
Third Place — Benedikt Lukas
Fourth Place — Simon Pietro Arena
Fifth Place — Rory Gissing
Bikini
Winner — Zsofia Reka Molnar
Second Place — Lisa Reith
Third Place — Cristobalina Pajares
Fourth Place — Martyna Derlat
Fifth Place — Renata Nowak
Sixth Place — Rukiye Solak
Seventh Place — Laura Zakharias
Eighth Place — Vania Maria Mesquita
Ninth Place — Noora Mahonen
Tenth Place — Giulia Silvestri
2023 Tropicarium Budapest Pro Scorecards
Fitness Volt congratulates the winners!
Published: 15 May, 2023 | 1:41 AM EDT
2023 Tropicarium Budapest Pro Scorecards
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