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Should You Follow Someone Else’s Training Plan, Or Is Your Own Better?
A training plan is just a training plan, right?
Those of us who take our training plan seriously know how hard it can be to actually formulate and design an effective one. There are so many exercises out there and it can be extremely difficult to pick and choose which exercises are best for growth. At the end of the day, an exercise is just an exercise, right?
While there is of course truth to this, and truth that all exercises will help produce gains, there is something to be said about finding those exercises that are right for you. An effective training plan consists of workouts that you respond to. On top of that, constantly changing up your workouts is important as you look to get the most out of each and every training session.
But what happens if you use the training plan of a friend. We did already say that exercises are just exercises at the end of the day. So, can you use the training plan of a friend to see great gains? A better question may actually be, is it smart to use the training plan of a friend to see gains?
There is of course back and forth debate on this, but let’s jump into this question and see why it might be or might not be the best plan of attack for you. While there are benefits to both sorts of training plans, we’ll let you decide for yourself.
Benefits Of Your Training Plan
A training plan that is individualized for you can be extremely helpful in the long run for it is literally made for you. Not all workouts are one size fits all and there are certain exercises that some people may respond to better. Plus, a training plan for you can be geared towards and specifically designed to tackle certain needs you may have.
Let’s think about it like this. If you are a runner training for a marathon, you wouldn’t use someone else’s training plan who is working towards a sprint race. It sounds simple enough, but when it comes to lifting, someone else’s training plan may be geared towards a powerlifter or for them preparing for a competition, while maybe you are looking to shred and tone. Different strokes for different folks.
Ultimately, a training plan designed for you allows you to customize and specifically design your exercises around your certain needs.
Benefits Of Someone Else’s Training Plan
Using someone else’s training plan, however, may introduce you to other exercises you hadn’t thought about before. Often times we get stuck performing the same exercises over and over again and that can ultimately hurt our gains. What you will find by using someone else’s plan is that you can experiment and see what kind of results these exercises will yield before taking the time to pencil them into your plan.
Also, you can work for some muscle confusion. Performing different exercises allows you to work those muscles differently and see better gains to ultimately lead to increased muscle growth. With someone else’s training plan, you can better work to create that muscle confusion to see the best gains possible.
How Best To Create Your Own Training Plan
Creating a training plan can be challenging, and may even be daunting, for you want it to be as perfect as possible. However, it is important that you consider certain elements to best make your plan as effective as possible.
Focus Of Each Day
The focus of each day is important for this determines what exercises are placed on which day. A great example of this comes from Jeff Nippard and his Push, Pull, Legs workout plan. By prioritizing muscles that push, muscles that pull, and then his legs, he has created a great plan with a clear goal for each training session.
Sets & Reps
Looking at your sets and reps is huge and will pay off in the long run depending on your goals. Higher sets with lower reps will work to increase muscle and size while something like higher sets and higher reps will increase muscular endurance with lighter weight. This ultimately comes down to you and how you feel about those intended goals.
With so much equipment at the gym to choose from, determining if you want to use free weights or machines is incredibly important and can prove to pay off in the long run. A healthy mix of both will produce the best gains and allow you take advantage of great workouts, including things like pull-ups, the bench press, and of course, the mighty deadlift.
Length Of The Session
The length of the session is important because our schedules tend to be very busy. When putting together your plan, what you will find is that the length of your session must reflect what you can handle with your daily schedule. If you can spare 90 minutes to 2 hours, then go for it. If you can only do 45 minutes to 1 hour, then make sure your plan fits that timeline.
One thing many people don’t do is create time for recovery in their training plan. The exercises are great but making sure you target recovery time will alleviate unwanted soreness while also leading to more growth, thus making sure that valuable time in the gym is not wasted.
Wrap Up
Putting together a training plan for yourself is the best way to go when compared to using someone else’s. What you will find is a specifically targeted plan for you that is working for your specific goals. Someone else’s plan, while it can give you certain insights, isn’t the best course of action for this can be too flexible and not specifically target your immediate goals. Take some of these tips above when looking to form your own plan and see what can happen when you create a plan specifically designed for you.
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
Nick Walker Olympia Prep Continues With Huge Back Workout
Nick Walker shared a massive back workout recently as he prepares for the 2022 Olympia.
Nick Walker has had his sights set on the 2022 Olympia competition. The Mutant has continued his training and recently shared a massive back workout on social media for viewers to try.
Walker finished fifth at the 2021 Olympia after winning the Arnold Classic just two weeks prior. Following his finish, Walker decided to focus all of his energy and training power on the 2022 event. At this point in the offseason, Walker is beginning to focus on how his body feels and he explained the method in his latest YouTube video.
Nick Walker his a huge back workout during his latest trip to the gym. It began with three sets of one-arm cable pulldowns. Walker lowered the weight after the first set to make sure that there was the proper stretch at the bottom of the lift. He continued with smith machine barbell rows. This is an exercise that Walker prefers over free weights.
“I do like these over a free-weight barbell. I can track harder. I can feel my lats engage better. And again, that’s the point of bodybuilding. It’s not about weight. That comes with time. It’s about contracting the muscle and this is where you can do it the most.”
Nick Walker continued by putting his back through some different rows. It began on a row machine completing single-arm sets before going over to a different machine and super setting different grips. Before the workout ended, Walker made sure to hit some calves with machine raises.
During this workout, Walker focused on lower volume and bigger weight. He explained how his body felt a bit sore so he decided to take on a different approach during this workout.
“The body was feeling a little beat up so I wanted to do a little lower volume but I went heavier on the weight. It sounds contradictory but I don’t feel as beat up. I was able to go a little heavier, contract the muscle still, and do lower volume. I got what I needed to get out of it.”
“I don’t think you should always need to feel destroyed after a workout. It does not mean that you did not train hard.”
At this point in the offseason, Nick Walker is incorporating more off days to ensure his body is recovered properly. This included two days on, one day off training. Walker admitted he will take two days off at times if he needs some more rest. This is the point in the offseason where Walker feels it is important to keep his body as conditioned as possible.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Amanda Martin Debunks Biggest Fitness Myths
Image via Instagram @xx_amandamartinfitness_xx
INBA PNBA bikini pro Amanda Martin reveals everyday fitness and nutrition myths.
Because of the internet and boundless information, much fitness and nutrition misinformation floats the web. Unfortunately, many people aiming for a fitness goal still follow many fitness and nutrition myths, hindering them from reaching their goals. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini athlete Amanda Martin details common fitness and nutrition misconceptions.
On a social media post from December 20, 2021, Amanda Martin shared these fitness myths and responses below:
“You cannot consume Carbs after 6 pm -Your body does not just magically start storing carbs when the clock strikes 6 pm. What matters is that over the course of a day/week, your calories are being met.
Intermittent fasting is the key to Weight Loss – It’s not magic, it’s just a way of shortening your eating window to increase adherence when in a deficit.
You can spot reduce fat loss – Sorry to tell you, but you cannot spot reduce where you lose body fat from.
The latest Detox, Skinny Tea, Fit Tea to help you lose weight faster – What will get you more results is focusing on your current nutrition. Start by reducing processed foods & Take Away, & look at increasing your intake of Protein, Fruit, and Vegetables.
Weights will make you bulky – As females we do not produce enough Testosterone to turn into the Hulk. So unless you use the ‘special’ juice, YOU WILL NOT GET BULKY
The Magical 1200 Calorie Diet – Now whilst some people MAY need to diet on 1200 Calories, for most this is severely too low.”
According to Amanda Martin, some everyday fitness and nutrition myths are:
You can’t consume carbs after 6 pm.
Intermittent fasting is the key to weight loss.
You can spot reduce fat loss.
Detox, skinny tea, and fit teas help you lose weight faster.
Lifting weights will make you bulky.
Martin goes on to debunk these myths. Martin says that it doesn’t matter what time of day you eat carbs. She states that it’s your daily/weekly calories that matter.
Moreover, Amanda Martin states that intermittent fasting is not magical. It’s just a tool to help you stick to eating fewer calories in a caloric deficit since it shortens your eating window. Martin also claims that you can’t choose where you reduce or store body fat. She then acknowledges that most women store fat in their hips and glutes.
Furthermore, she said that weight loss teas would not make you lose fat faster. Your nutrition is what matters. Martin says that lifting weights will not make women bulky since they don’t produce enough testosterone.
Lastly, Martin says that a 1200 calorie diet isn’t appropriate for everyone. And it’s better to start a caloric deficit on the higher end to prevent stagnation and sustainability.
You can see Amand Martin’s complete statement on Instagram below.
https://www.instagram.com/p/CXuM_BvhWV1/?utm_source=ig_web_copy_link
Recap
Many fitness and nutrition myths are floating around, and this article named some of the most common ones. Your daily weekly nutrition targets are what matter when it comes to nutrition. You can’t control where you lose/store fat, and lifting weights won’t make women bulky.
Follow us on Instagram, Facebook, and Twitter for more fitness and nutrition knowledge from the best natural bodies in the world!
Josh Lenartowicz Speaks on Brain Tumor Recovery in Interview with Dennis James
Josh Lenartowicz Speaks on Brain Tumor Recovery in Interview with Dennis James
Australian bodybuilding veteran Josh Lenartowicz recently spoke about brain tumor recovery. In an interview with Dennis James, Lenartowicz touched on the subject as well as a host of things that have kept him from competing in recent years.
Health is wealth, health is everything. There’s a reason why so many sayings about health and well being. It’s because it’s the truth. If an individual doesn’t have a clean bill of health than being a rich athlete or a celebrity really doesn’t matter all the much. When you’re afflicted with a life threatening diagnosis it can be a truly terrifying circumstance. It’s exactly what Josh Lenartowicz went through when he was diagnosed with a brain tumor. Luckily for the Australian bodybuilder he was able to find out his predicament in time and was able to combat it and come through to the other side.
The last few years have been interesting for Josh Lenartowicz. The veteran bodybuilder hasn’t been on stage for some time leading to a great deal of speculation. Many wondered what happened to the veteran and soon received some terrible news. Like his northern before him who suffered a brain tumor at age 18, it was Josh’s turn to go through the terrifying ordeal.
But rather than pretending all was well, Josh Lenartowicz chose to confront his circumstances head on. In a recent podcast interview with Dennis James, Lenartowicz discussed his predicament with the brain tumor. The Australian bodybuilder spoke on his initial discovery of the tumor.
“Man, I got back from, I won the Bigman contest in Spain. My wife was pregnant. It was in Spain. Tried pale for the first time, life is great,” said Lenartowicz. “Europe went to Body Power for a guest appearance, then coming home for Mr. Olympia. I started getting these weird headaches, and I was like ‘I never get headaches what’s going on here?’ I went to the doctor, and said ‘hey man, I’m getting these headaches and I never get headaches’. He said take some aspirin, and I said I have a little lump here (points to head). And my brother, when he was 18, he had this tumor. I’m like ‘maybe…nah, you’re okay. Take the Asprin’. I went home, couldn’t sleep.”
During his prep for the 2019 Olympia Josh Lenartowicz noticed things were quite right. He was suffering inexplicable headaches. Rather than sit back, Lenartowicz took matters into his own hands.
“Went back the next day, and said I needed a scan. I said, ‘I want this scan for my head’,” said Lenartowicz. “He said, ‘alright’. I’m a hypochondriac man, I think if I wasn’t, bad things would have happened. You and I know bodybuilding. Everybody is going to die some way. The goal in life isn’t to live the longest, but at the same time, you need to do things to protect your health and your family and stuff. So, doing things the right way is important.”
The clip below shows a bit of the conversation between Josh Lenartowicz and Dennis James.
Indeed Josh Lenartowicz going to the doctor and getting a proper diagnosis likely saved his life. It’s good to see that the Australian bodybuilder was able to handle the situation correctly and take the steps necessary to heal.
It’s also great to learn that Josh Lenartowicz isn’t retired and his ready to get back to work. To see the full interview click here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Jim Stoppani Answers: Should You Lift Light Weight Or Heavy Weight For Optimal Muscle Growth?
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Jim Stoppani explains the light weight vs heavy weight debate and which is best for optimal muscle growth.
For those who first start weightlifting, it might seem obvious that the more weight you lift the more muscle you gain. But that’s not necessarily true. There are various ways to build muscle and in today’s age of exercise science the tactics have become even more varied. But in the bodybuilding world, the biggest debate often comes down to light weight vs heavy weight. Aka – do you lift light weight with high reps or heavy weight and low reps? Both tactics are used by successful pro bodybuilders – proving their validity. But is one truly better than the other? In our latest GI Exclusive, Jim Stoppani explains the light weight vs heavy weight debate and breaks down which is best for ultimate muscle growth.
For those who love bodybuilding and weightlifting, there is nothing more exciting than seeing someone lift an insane amount of weight (or performing it yourself). It’s the ultimate proof of your ability in the gym. A showcase of just how strong you’ve become with your years of training. From an outward glance, it then seems that lifting hardcore heavyweight is the most inspiring and motivational tactic a bodybuilder can commit to.
However, other bodybuilders have shown time and time again that light weight can be an effective tactic as well. Dexter Jackson, for example, is a former Mr. Olympia champion and also the most decorated bodybuilder in the history of the sport. He has always promoted light weightlifting at high reps over heavy weight. In fact, he claims it is the reason he was able to continue his pro career into his 50s.
So what’s the science behind this? Can we scientifically prove that one style of training is more effective than the other? We turned to Jim Stoppani to help answer the question.
Comparing muscle protein synthesis of light weight vs heavy weight
Jim Stoppani starts off by mentioning and study that compared two lifting tactics. One group of individuals lifted 30 reps of light weight. The other group lifted five reps of heavy weight. The study was focusing on muscle protein synthesis – a key factor in muscle growth.
What the study concluded, Jim Stoppani explains, is that both groups achieved the same amount of protein synthesis. But there was a catch. This was only true if the individual trained to failure. This study further cements the statements made previously on Straight Facts by Jerry Brainum. Particularly for lifting light weight, training to failure is necessary for optimal muscle growth.
This is easier said than done. Many individuals who lift light weight at high reps often believe they are hitting failure but are actually missing the mark. The mind is very powerful and can psych a person out from achieving the true limit of their strength abilities. More often than not, those who struggle building mass muscle with lightweight tactics simply aren’t training to failure enough.
So does this mean light weight and heavy weight training are equal?
With this study, it seems that training light weight or heavy weight comes down to personal preference – as it yields the same results. Jim Stoppani points out that this isn’t necessarily true. Stoppani explains that protein synthesis is not the only factor in muscle growth.
For example, Jim Stoppani explains how lifting heavier weight leads to increased strength. That increased strength allows for lifting even more weight. This all compounds to allow for increased muscle growth. This is like compound investing in the stock market rather than paying the same regular payment into a savings account.
On the flip side, Jim Stoppani explains how light weight at high reps is more effective at increasing blood flow. This bring more nutrients to the muscle – which helps bring benefits towards increased muscle growth.
Conclusion: combine light weight and heavy weight for best results
Ultimately, this is why Jim Stoppani always recommends a combination of both tactics. Not only does a change up to your routine every 4-6 weeks help prevent plateaus, but the mix of light weight and heavy weight will bring added benefits that would not be found in sticking only to one tactic.
Weightlifting and bodybuilding progress is never about finding one routine and sticking with it forever non-stop for the rest of your life. It requires constant variety, adaptation, and change to keep growth from plateauing.
You can watch Jim Stoppani go into full detail about light weight vs heavy weight training in our latest GI Exclusive interview segment above. Make sure to stick around each Monday for new episodes of Jim Stoppani’s explainer videos.
Julius Maddox Continues Pursuit of 800lb Bench Press By Destroying 735lb Lift During Training
Julius Maddox has had his eye on 800 pounds for quite some time and seems to be making progress.
It is only a matter of time for Julius Maddox.
A matter of time for what exactly? The powerlifter has had his sight set on being the first person to ever complete an 800-pound raw bench press. After taking some time off from training, Maddox loaded up 735 pounds on the bar and made it look easy.
Maddox laid on the bench with nothing to aid him but wrist wraps. After a lift from his spotter, Maddox took care of the rest. There was a slight pause at the bottom of the lift before Maddox drove it up to the sky. If it looked effortless, it’s because it might have been and he expressed that in his caption on Instagram.
“It’s only a matter of time.. This prep has had a lot of ups and downs. First time I’ve touched over 700 in almost 5 months. When I say this 735 felt like a empty bar is an understatement, It scared me when it come off my chest. Glory to GOD!”
Julius Maddox still holds the raw bench press world record of 782.6lbs from his lift at the Hybrid Showdown III back in February of 2021. Danial Zamani has been on his heels and looks determined to take over the world record.
Zamani recently completed an 804.7lb lift in training. While it does not count as an official world record, Zamani completed the lift with relative ease and it shows that he is determined to take over the title. The 800-pound mark has been a level that both lifters have been working to achieve. It is something that Maddox has failed in the past and it determined to make it official.
Julius Maddox attempted 800 pounds in 2020 but the bar was miscoded and caused an unsuccessful attempt. In August, Maddox prepared for his second attempt at the historic lift after a Chicago Cubs’ game at Wrigley Field. This was another unsuccessful attempt that has given Maddox some motivation.
As if he needed anymore, Maddox has the lift from Zamani to watch and use as a push. If this recent training video is any indication of the work that Julius Maddox has been putting in, he could reach the elusive 800-pound milestone in no time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Musclecontest Rio Scorecard
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National Bodybuilding Co. Ultra Bodybuilders Test Stack Review
Enhance muscle and performance with this ultimate test boosting stack.
Product Overview
For those suffering from low testosterone, especially a bodybuilder or strength athlete, you know how debilitating this can be. A testosterone booster is a great way to boost those levels to see effective gains, however, when it comes to finding the right supplement, you don’t want to just settle for something mediocre. With such a saturated market, it can be difficult to find a high-quality supplement at an affordable price, but with companies like National Bodybuilding Co. doing their best to change the game, your choice may have gotten a bit easier.
National Bodybuilding Co. Ultra Bodybuilders Test Stack is a two-phase test boosting stack perfect for those looking to boost muscle and performance. It contains Testo Support and Testo Growth, two great supplements working in tandem for your benefit. Essentially two powerful products in one, one raises testosterone and the other helps maintain it to help minimize the negative effects caused by a hormonal imbalance.
National Bodybuilding Co. Ultra Bodybuilders Test Stack combines Testo Support and Testo Growth to optimize testosterone levels and provide the best results.
Using two separate supplements allows for two formulas to act strongly, leaving other testosterone boosters far behind. For those looking to enhance their levels of natural testosterone, develop muscle mass quicker, and work to feel stronger and more powerful, National Bodybuilding Co. Ultra Bodybuilders Test Stack offers a quick and safe way to do so.
National Bodybuilding Co. is a bodybuilding focused nutrition and supplements company on a mission to make you stronger, bigger, faster, and more dominant in discipline. For those serious about progress, National Bodybuilding Co. focuses on the cleanest nutritional supplements and formulas to support and elevate training and performance for anyone searching for the best. National Bodybuilding Co. focuses on anabolic nourishment, peak endurance, body recomposition, and performance recovery to ensure the best for athletes everywhere.
Testo Growth Highlights, Ingredients & More
Testo Growth is the supplement in this duo to help you push your body, see huge gains, and support muscle growth. Optimizing your testosterone levels is important and with the right product, you can perform longer and feel more alert to tackle those muscle building goals.
Ingredients
Magnesium: Can help build up testosterone levels while improving sleep and fighting inflammation (1).
Zinc: Works to increase testosterone levels while promoting hormone balances and aiding in other bodily functions (2).
Tribulus Terrestris: Can reduce hormone imbalances and improve athletic performance by working to impact testosterone levels (3).
Horny Goat Weed: May help stimulate Leydig cells, reduce cortisol levels, and increase sexual health by affecting testosterone.
Hawthorn Berries: Potentially raise testosterone levels but is more known for helping with blood pressure and cholesterol.
Other Ingredients
Chrysin, Longjack (Eurycoma longifolia), Saw Palmetto Berries, Cissus Quadrangularis, Cellulose, Rice Flour, Magnesium Stearate
Number Of Servings
30
Serving Size
3 Capsules
Best Way To Take
Take 3 capsules before bedtime.
Testo Support Highlights, Ingredients & More
Testo Support works with three blends to support and maintain hormones essential for muscle and performance. While it is important to have those supplements, like Testo Growth, to see muscle gains, it is also important to have something like Testo Support to then maintain and protect those gains.
Ingredients
Indole-3-carbinol: Can inhibit estrogen and block estrogen signaling.
Fenugreek Extract: May increase testosterone levels and has shown an androgenic and anabolic effect in men (4).
Tongkat Ali: Can increase testosterone and may also increase libido and reduce stress as well (5).
Milk Thistle: Can potentially increase testosterone while also reduces estrogen concentrations (6).
Other Ingredients
Chrysin, Resveratrol, Cissus quadrangularis, 3,4-Divaniliyltetrahydrofuran, N-Acetyl-L-Cysteine, Gelatin Capsule, Rice Flour
Number Of Servings
90
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules at night.
Price & Effectiveness
National Bodybuilding Co. Ultra Bodybuilders Test Stack is a great two-in-one testosterone booster to not only help increase testosterone and grow muscle, but also support and maintain it. This full cycle of 150 capsules from National Bodybuilding Co. can work to level out those T levels and get you performing at the highest level with a powerful combination.
Pros
Testosterone growth and support stack that raises test and blocks oestrogen for the best benefits.
Solid value without compromising on performance
Designed by bodybuilders for bodybuilders
High doses of ingredients and clear instruction on cycling/use
From a reputable company in National Bodybuilding Co.
Cons
More complex to take than others given two supplements at once
Only available directly from their websites limiting where you can buy
Missing a couple of cheap ingredients that may or not be useful
Price: $72.00
Check out our list of the Best Testosterone Boosters and see where National Bodybuilding Co. Ultra Bodybuilders Test Stack landed!
Overall Value
National Bodybuilding Co. Ultra Bodybuilders Test Stack is that testosterone boosting stack designed to help you see improvements to muscle and performance while optimizing your testosterone levels and health. Created by bodybuilders, they know exactly what you as a bodybuilder or strength athlete need most when it comes to enhancing testosterone naturally, developing muscle quicker, and recovering and sleeping better for continued gains. What you are really getting is a two-in-one test booster with powerful formulas, great ingredients, and a reputable and honest company backing it. Try National Bodybuilding Co. Ultra Bodybuilders Test Stack today and give yourself the best chance at better muscle growth and performance for real results.
Try National Bodybuilding Co. Ultra Bodybuilders Test Stack Today
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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 National Bodybuilding Co. & Envato
References
Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athlete and sedentary subjects at rest and after exhaustion”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Rogerson, S.; et al. (2007). “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Talbott, S.; et al. (2013). “Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects”. (source)
Nation Center for Complementary and Integrative Health. “Milk Thistle”. (source)
RIP – My College Frat Bro Ronny Schweyher Passed
My TCU fraternity brother, Ronny Schweyher, passed away at the young age of 57 just two days ago. The bodybuilding mags always misspelled his name as Ronnie Schweyer. If you ever met him, you’d know that he was one of the nicest, most down-to-earth guys in the sport. He was always willing to help others…
Microdosing Deca & Test
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