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Eight Best Dumbbell Exercises for Your Back
Eight Best Dumbbell Exercises for Your Back
Unless you’ve herniated some discs in your lumbar spine in a car accident or violent sports collision, your back pain has little to do with injuries to the back.
It’s more likely because of our modern sedentary culture, which has us spending most of our time seated at desks, hunched over smartphones, and behind steering wheels. This produces tight hips, deactivated glutes, and an epidemic of back pain.
Studies show that postural awareness helps limit back pain. It’s also important to address posture and core strength in the weight room. Otherwise, we’re setting ourselves up for back pain, not only in the gym but by in everyday activities.
Assuming you’ve addressed those issues, we’re going to target the muscles that give us a broad, V-shaped back. Thankfully, we often can strengthen and stabilize our backs with the same workout – all with just dumbbells and a bench.
With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Dumbbell Skull Crushers
What it does: Though best known as a triceps exercise, it also builds coordination between the tris and upper back.
How to do it: Lie supine on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then pull back to starting position.
How many? 4 sets of 10 reps.
Dumbbell Incline Rows
What it does: With your chest down, it places more of an emphasis on moving from your shoulders, providing the intended benefit to the back and shoulders.
How to do it: Lie chest down on an adjustable bench set at a comfortable angle between 30 and 45 degrees. With a dumbbell in each hand, bring your shoulder blades back and together as you row the weights to your sides. Return to starting position.
How many? 4 sets of 10.
Romanian Deadlifts
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 4 sets of 10.
Dumbbell Upright Rows
What it does: It’s a simple, familiar yet effective compound movement that strengthens and stabilizes the upper back and shoulders while also challenging the triceps.
How to do it: Stand with feet hip-width apart, holding dumbbells palms down in front of your body. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. Return to starting position.
How many? 4 sets of 10.
Goblet Squats
What it does: A full-body maneuver that takes the pressure off your back, the goblet squat is more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.
How to do it: Hold a dumbbell with two hands against your chest as if preparing to drink from it – like a goblet. Squat by sitting the hips back and down, keeping your weight in the middle of your feet. Maintain contact between the kettlebell and your chest. The knees should touch the elbows. Extend powerfully through your hips.
How many? 4 sets of 10
Alternating Dumbbell Rows
What it does: It’s another simple yet challenging movement that stabilizes and strengthens the back.
How to do it: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. Row one dumbbell to your side. Lower it and repeat on the other side.
How many? 4 sets of 10.
Bent-Over Dumbbell Reverse Flyes
What it does: It hits your rhomboids, which support shoulder movement, open up the chest and help give you a broad back.
How to do it: Holding a dumbbell in each hand with feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Hold the weights together and then slowly bring them out to the sides. Keep the arms slightly bent and pull the elbows out behind. This is more of a back and shoulder move than a chest exercise.
How many? 4 sets of 10.
Dumbbell Renegade Rows
What it does: It’s a simple yet challenging move that hits the back, shoulders, triceps, and biceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in multiple publications such as Men’s Health, Men’s Journal, and USA Today.
5 Ways to Live Healthier and Look Better Naked
Ways to Live Healthier and Look Good Naked
Ask the people around you if they want to live healthier, and almost all will reply affirmatively. If we take the right steps, the majority of us can lead a happier and healthier lifestyle.
Looking good naked can be the result of following a healthy lifestyle. For most people, being in shape and having toned muscles is aesthetically appealing which can win you some brownie points in the bedroom.
Work Out
It’s no secret working out can help you live healthier. Most people who workout are in it for the longevity. Lifting weights can also help you build muscles and lose fat which can make you good look with and without clothes.
Depending on your physical activity goals and schedule, you need to set aside time for working out. Your training routine can be anything from hitting the gym to going for a 1K run.
Eat Right
Food arguably has the biggest impact on how you look. While junk food can be a quick and easy way to curb your hunger, it’ll only harm your overall health in the long run. Following a diet is the only way to live a healthy lifestyle.
Making small adjustments like adding green tea, broccoli, chicken breast, etc. to your diet can help you reach your health goals. Supplementing can be a good idea if you’re not meeting your daily micro and macronutrient goals.
Get Proper Rest
If you have a busy schedule, not taking proper rest can burn you out and leave you exhausted. Sleeping is the only time when your body can recover from the day and rejuvenate you for the next day.
If you lift weights, sleeping is when your body will undergo changes and add muscle or lose weight. You need anywhere between 6-8 hours of sleep every night. If you can’t get six hours of sleep in a single stretch, adding a mid-day nap can do wonders for you.
Keep Your Testosterone Levels High
Testosterone is the male hormone responsible for the development of the sexual organs in men and promotes secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
On the other hand, lower test levels can cause a higher risk of cardiovascular diseases, abnormal EKG, type 2 diabetes, and a higher death rate from all causes, including cardiac mortality. You can regulate your testosterone levels through supplementation or test boosting food like honey, almonds, spinach, etc.
Be Stress Free
Stress and hypertension are one of the biggest reasons why people today have bad health. Stress can also lead to a rise in estrogen levels which further reduce the testosterone levels and can cause health problems.
Living a healthy lifestyle and working out can lead to a release of endorphins in your body. Endorphins are the hormones which are responsible for making you feel happy and relaxed. Many people use their workouts as stress busters as you can’t feel sad or stressed after a good training session.
Do you follow the tips mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Is It Harder To Get Lean & Stay Muscular As You Age?
How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.
It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.
Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.
We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.
Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
The Total-Body Transformation Program To Carve Your Dream Physique
Here is a way to carve out the perfect physique!
Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out.
But this article is different.
We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment).
12-Week Total-Body Transformation Program Principles
To make the most of your transformation program, you should abide by the following principles:
1. Follow Military Discipline
Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months.
You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks.
So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature.
2. Progressive Overload
Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.
By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.
Studies have shown that the progressive overload method can help build muscle mass and improve strength.
3. Pyramind Training
Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.
There are three types of pyramid training:
Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
20 lbs x 12 reps: Set 5
Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout.
Related: 3 Recovery Basics For Hard Lifters
4. Use Advanced Training Principles
Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength.
Include the following advanced training principles in your workouts:
Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
Negatives
5. Muscle Hypertrophy
Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure).
Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short.
You should also focus on mind-muscle connection and muscle contractions with every rep.
Remember: You should target muscle annihilation with every workout.
6. Instinctive Training
This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.
Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.
For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.
Next Read: Advanced Training Techniques To Take Your Gains To The Next Level
12-Week Total-Body Transformation Program Diet Regimen
The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.
The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.
12-Week Bulking Diet
The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.
In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau.
Week 1-4 Bulking Diet Program
In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary.
You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms).
Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Month 1 Total-Body Transformation Diet Program
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
2 scoops of casein protein (mix in water)
Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat
Must Read: 10 Myths Most Fitness Beginners Believe
Week 5-8 Bulking Diet Program
In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively.
Meal 1:
2 scoops of whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops of casein protein (mix in water)
Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat
Check Out: Best Pre-Workout For Beginners To Enhance Your Pump
Week 9-12 Bulking Diet Program
The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
2 scoops of casein protein (mix in water)
Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat
Check Out: Top Effective and Safe Supplements For Beginners
12-Week Total-Body Transformation Program Workout Regimen
To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau.
While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.
12-Week Transformation Workout Program
Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.
This is the 12-week transformation training regimen:
Related: This Is How Your Training Should Change as You Get Advanced
Week 1-4
The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month.
Day 1: Chest and Back
Bench Press: 3 sets of 10 reps – 60-sec rest
Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Cable Crossover: 3 sets of 10 reps – 60-sec rest
Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest
Day 2: Legs and Abs
Squat: 3 sets of 10 reps – 60-sec rest
Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
Leg Extension: 3 sets of 10 reps – 60-sec rest
Hamstring Curl: 3 sets of 10 reps – 60-sec rest
Crunch: 3 sets of 10 reps – 60-sec rest
Plank: 3 sets of 30-sec – 60-sec rest
Day 3: Biceps and Triceps
Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Triceps Dips: 3 sets of 10 reps – 60-sec rest
Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
Preacher Curl: 3 sets of 10 reps – 60-sec rest
Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest
Day 4: Shoulders and Abs
Barbell Military Press: 3 sets of 10 reps – 60-sec rest
Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
Weighted Crunch: 3 sets of 10 reps – 60-sec rest
Reverse Crunch: 3 sets of 10 reps – 60-sec rest
Related: How To Know If You’re Getting Stronger In The Gym
Week 5-8
In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.
Day 1: Chest
Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
Superset:
Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
Push-up: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 2: Back
Pull-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Deadlift: 4 sets of 10-12 reps – 0-sec rest
GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
Cable Row: 4 sets of 10-12 reps – 45-sec rest
Dropset
Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest
Day 3: Shoulders & Abs
Arnold Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
Intraset stretching:
Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 4: Arms & Calves
Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
Superset:
Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
Superset:
Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest
Day 5: Legs
Squat: 4 sets of 10-12 reps – 45-sec rest
Superset:
Leg Extension: 4 sets of 10-12 reps – 0-sec rest
Leg Curl: 4 sets of 10-12 reps – 45-sec rest
Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
Lunge: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest
Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning
Week 9-12
In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.
Day 1: Chest & Triceps
Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
Intraset Stretching
Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Tricep Dips: 5 sets of 8-10 reps – 30-sec rest
Day 2: Back, Biceps & Abs
Deadlift: 5 sets of 8-10 reps – 30-sec rest
Superset
Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
Planks: 5 sets of 1-minute – 30-sec rest
Day 3: Legs & Shoulders
Leg Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Leg Extension: 5 sets of 8-10 reps – 0-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Day 4: Arms & Calves
Superset:
Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Superset:
Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Superset:
Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest
Day 5: Chest, Back & Abs
Superset:
Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest
Day 6: Legs & Shoulders
Military Press: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Squat: 5 sets of 8-10 reps – 30-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Leg Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest
Check Out: 5 Ways To Boost Your Pump in the Gym
Wrapping It Up
You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique.
Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Davide Donati Reminisces on 200 Beats Per Minute Heart Rate at Natural Olympia
INBA PNBA Italian natural bodybuilder Davide Donati flashbacks his leg-shaking Natural Olympia experience.
An average resting heart rate lies between 60-100 beats per minute. Although, your heart rate can climb much higher than that. You can find your max heart rate by subtracting your age from 220. For your heart rate to beat that fast, though, you’ll need vigorous exercise or a nerve-racking experience. For instance, INBA PNBA Italian bodybuilder Davide Donati’s heart rate reached 200 beats per minute at 2021 Natural Olympia. Donati stated:
“When it was the turn of my category I got on the Olympia stage, my legs were shaking and my heart was beating at 200.”
Natural Olympia is the Super Bowl for natural bodybuilding competitors, so it’s no surprise this show spiked Davide Donati’s vitals.
Davide Donati’s Entrance Into Natural Bodybuilding
Davide Donati was born in August of 1971. Which he thanks for his competitive spirit since he’s a Leo. His competitive nature started early as a footballer (soccer) at five. By the time Donati was in his early teens, he admired big and strong guys lifting heavy weight. That lit a fire in him, and he was inspired to be bigger and stronger than them.
Donati’s interest in bodybuilding got him to start reading magazines on nutrition and training. And he bought an Olympian’s News magazine – the most popular bodybuilding magazine in Italy at the time. This magazine built a strong desire for Donati to compete.
After years of training, he decided to start competing in 1994. Donati made his debut in the Wabba Italia federation, and he placed well (3rd place out of 25 athletes in the Bodybuilding Lightweights division). Donati went on to win nine Italian titles in four different federations and a silver medal at the NABBA WFF European Championships in Germany.
Donati’s Road to Natural Olympia
In 2009, Davide Donati discovered NBFI and decided to compete in 2010. He won a silver medal at the Italian Championships, which qualified him for the WNBF European Championships in Zurich – winning the European title, pro card, and best poser title. Donati continued to dominate the European and WNBF World Championships for five years.
He also decided to become an NBFI federal judge. The NBFI affiliated with the INBA PNBA in 2018, and Davide Donati discovered them and liked what he saw. So he entered the 2019 World Championships in Romania.
Unfortunately, due to Covid-19 in 2020, Donati didn’t compete. However, he returned in 2021 and led a team of 50 NFBI athletes to great success at the INBA PNBA World Championships 2021 in Romania. Ultimately, Donati’s goal was to compete at Natural Olympia.
That time came in November of 2021 when Donati shared the stage with the world’s best pro Men’s Bodybuilding Grand Masters class.
Donati’s Heart-Pounding Natural Olympia Experience
The anticipation of competing on stage caused Donati’s heart rate to spike. Donati stated:
“I started climbing the stairs, my heart was pounding and the adrenaline skyrocketed. For a moment my heart stopped, my blood was frozen.”
Despite the anxiety-provoking experience, Donati demonstrated an excellent posing strategy that piqued judges’ interest. The judges began to call up the top competitors, with Donati being one of them. He ended up placing in the top five, which was a lifelong dream of his.
Follow us on Instagram, Facebook, and Twitter for more inspiring stories from natural athletes!
Nick Walker Signs To Hostile Nutrition
Nick Walker has decided to join forces with Hostile Nutrition.
Nick Walker is quickly becoming one of the top bodybuilders in the sport. Recently, he decided to put his name next to a nutrition company that he believes in right now and for the future. Walker has announced that he is signed to Hostile Nutrition.
Walker took to Instagram to make the big announcement. He revealed his reasoning behind the decision and took the time to make a video involving some different aspects of his life in the gym.
“I am happy to announce that I have officially joined @hosstilesupps
A company that puts out great quality supplements, all about putting in the hard work and never settling.”
Nick Walker absolutely burst onto the scene last year by winning the New York Pro and Arnold Classic. The Arnold Classic is the second biggest bodybuilding show of the year and many would consider the New York Pro to be the third, behind the Olympia of course. Walker then finished fifth in his first Olympia competition.
Despite the top-five finish, Walker was unhappy with his performance and vowed to be better. He will not defend his title at the 2022 Arnold Classic and will focus on building a championship physique for the Olympia, which will take place in December in Las Vegas.
Hostile Nutrition is a company founded by former bodybuilder Fouad Abiad. He enjoyed a 16-year bodybuilding career before announcing his retirement in December. Abiad revealed that he decided to step away from the stage because of the recent string of deaths that has hit the bodybuilding world. Despite retiring from competition, Abiad will continue to be a voice in the sport and will work to build Hostile Nutrition.
“HOSSTILE is 100% committed to bringing you the highest-quality products through stringent quality control. We have strict quality control procedures in place, not only for our ingredients, but also for our manufacturing facilities. All products are thoroughly tested throughout development, ensuring that every product meets our standards. Additionally, our facilities comply with current Good Manufacturing Practices (cGMP) to minimize the risk involved in production,” Said on Hostile nutrition’s website.
Nick Walker will be one of the faces of Hostile Nutrition moving forward. This is a partnership that could bring both the brand and Walker’s physique to another level moving forward. The 2022 season could be a special one for many reasons.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Banded Leg Extensions Actually Build Those Quads
Use resistance bands to maximize leg growth with banded leg extensions.
Leg day can be tough for all of us but with an exercise like banded leg extensions, you know what you are getting and know this is increasing gains. Why leg day is dreaded by so many is a mystery. Strong and stable legs are essential when it comes to rounding out a stellar physique, on top of those sport specific and functional gains we want most.
While most of choose to squat or stick to those weighted exercises to see serious hypertrophy, we often neglect to consider what resistance bands can do. Of course, lifting weight and using those valuable machines in the gym can make or break our gains and give us what we want to see most in those results, but why put ourselves through so much stress when we can see similar benefits using resistance bands?
Often used for warm-ups or rehab, resistance bands are necessary to have in your gym bag, but something like banded leg extensions should not be looked down on. By turning away good resistance band-based exercises we limit our gains and end up leaving too much on the table.
Let’s take a look at banded leg extensions and see why this exercise is so great for boosting gains. From what this exercise is, to those leg muscles worked, the benefits around this, and how best to perform it for proper form, you will have a solid guide into banded leg extensions. Plus, we’ll try to convince you why resistance bands are so good to have in your routine.
What Are Banded Leg Extensions?
Banded leg extensions are perfect for isolating out those quads while still keeping time under tension as a priority. The benefit is that you don’t have to put so much strain on your legs by using big weight. This exercise in the leg extension is typically one performed on a machine, but this variation with resistance bands can make all the difference for you.
A great exercise to improve strength, size, mobility, and pushing power, the only equipment needed is a resistance band and some form of anchor to attach the band to. These can be performed either sitting or standing, so if you are sitting, the chair you are on acts as this anchor.
Muscles Worked
Your quads will get some serious work done as this is predominantly a quad isolation exercise. The importance of quad strength is no secret and plays a major role in stability, power, and aiding in those big lifts, like the squat. Like all lower body exercises, other muscles like your hamstrings and glutes may be activated, however, you won’t necessarily see the kind of growth that occurs in your quads.
Benefits Of Banded Leg Extensions
The benefits of banded leg extensions are important to know and may just make you put this into your routine.
Benefits of banded leg extensions include:
Increased quad growth: As an isolation exercise, the tension created will work this muscle and work to build that muscle for the best growth possible (1).
Better mobility: Using resistance bands can improve mobility and putting an emphasis on this is important and this exercise will help with this (2).
Easy to perform: This exercise is relatively easy to learn and perform which is great to take some stress off you learning something complex.
Take advantage of resistance band work: Use resistance bands for your advantage and work to optimize the effects by keeping this in your routine.
How To Perform This Exercise
Knowing how best to perform this exercise will maximize these benefits so you only see the best gains possible. With the right form, you alleviate any potential unwanted injury and pain and only work to increase muscle for the best growth possible.
While this can be performed sitting or standing, we will explain the steps for seated banded extensions.
Here are the steps for performing banded leg extensions in the seated position:
Sit comfortably in a chair and wrap the band around one foot so it is secure.
With the other foot (the one not performing the exercise), step on the band to create tension and plant this foot on the ground. Take the excess part of the band and wrap this around your knee.
Holding the back of your knee gently, strictly for minor support, extend the foot with the band wrapped around it in front of you so it is parallel to the floor.
Hold at the top and gently lower back down to the starting position.
Repeat for your desired number of sets and reps while repeating these same steps with the other leg.
Why Resistance Bands Are Great Training Accessories
Resistance bands have the ability to improve our gains without putting so much stress on our bodies. We’ve mentioned before that these are great for warming up and rehabbing but putting these into your workout is something to not take for granted. By increasing mind-muscle connection and working on range of motion, you really work your muscles and will see growth.
Range of motion is important for this will force you to get the most work out of your muscles as possible (3). Plus, with mind muscle connection, you start to build that good relationship between your brain and body so muscle memory becomes second nature (4).
Check out our list of the Best Resistance Bands for more great resistance products!
Wrap Up
Banded leg extensions are the perfect exercise to place into your routine for those looking to increase quad growth and add mobility and better range of motion to their workouts. With a quality set of resistance bands, you can’t go wrong with a great workout and one that will most certainly produce gains. Put banded leg extensions in your routine and watch those lower body gains take off. You do not want to be that guy in the gym with those skinny chicken legs.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Kwak, C.; et al. (2016). “Effects of elastic-band resistance exercise on balance, mobility and gait function, flexibility and fall efficacy in elderly people”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Calatayud, J.; et al. (2017). “Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement”. (source)
Winstrol Benefits Vs Side Effects (Worth the Risk?)
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
Winstrol (Stanozolol) has been one of the most popular anabolic steroids in bodybuilding since it came to market in 1962.
In medicine, Winstrol was initially prescribed as an appetite stimulant and mass-building agent for patients suffering from malignant and non-malignant diseases, osteoporosis and trauma.
It was later given to the elderly to reduce debility and those suffering from dwarfism, due to its stimulatory effect on the pituitary gland.
However, during the 1970s, Winstrol’s side effects became better known, with it consequently being prescribed for fewer diseases/illnesses.
Winstrol is now classed as a controlled substance and thus is illegal to use for bodybuilding purposes.
However, it remains an FDA-approved medicine for the treatment of hereditary angioedema (1), due to its ability to increase C1 esterase inhibitor (C1INH) and C4 proteins (2). Patients however are placed on the lowest possible effective dose; indicative of Winstrol’s toxic nature.
Winstrol Benefits
Muscle Gain
Although Winstrol is predominantly used as a cutting agent, its anabolic effects and ability to add lean mass should not be underestimated.
It is common for users to build 10-15lbs of muscle when first cycling Winstrol, even if they’re in a calorie deficit.
This potent form of exogenous testosterone helps users defy the bulking/cutting cycle strategy; by building muscle and burning fat at the same time.
Thus, some users may not use Winstrol for cutting, but for a moderate lean bulking cycle. Therefore, if someone does not want to add excessive amounts of hypertrophy — Winstrol may be utilized instead of bulking steroids, like Dianabol, Anadrol or Testosterone.
Fat Loss
The main benefit of Winstrol is subcutaneous fat loss, hence how it is a popular cutting steroid. Winstrol also causes water loss (as it doesn’t aromatize), thus having a drying out/diuretic effect.
Fat loss and reductions in extracellular fluid both will promote a more vascular and defined physique.
How much fat a user loses will depend on their diet, training and dosage. However, someone regularly eating in a 500 calorie deficit and taking a moderate dosage of Winstrol (20mg/day) can expect to burn approximately 5-6% body fat from an 8-week cycle.
No Water Retention
Many anabolic steroids are estrogenic and are referred to as ‘wet’ compounds, due to the amount of water retention and bloating they cause. One unique benefit of Winstrol is that it has the opposite effect; producing a bigger, yet leaner and more aesthetic physique.
Many bodybuilders want to hide their torsos with t-shirts and jumpers when taking estrogenic bulking compounds, because of excessive water retention. However, Winstrol has a ‘photoshop’ effect, making users appear more ripped and vascular.
Enhances Endurance
Winstrol is one of the best steroids for muscular endurance, due to its stimulation of new red blood cells (erythrocytosis).
Erythrocytosis will occur with all anabolic steroids, but most will also cause dramatic weight gain and water retention.
Winstrol thus enables athletes to remain light and powerful, due to simultaneous muscle-building, fat loss and water loss.
Increases Strength
Winstrol significantly increases strength, due to greater levels of protein synthesis and nitrogen retention inside the muscle cells.
With Winstrol depleting intracellular water levels, it isn’t the most potent of AAS at enhancing strength. This is due to decreased levels of adenosine triphosphate production inside the muscle cells — a protein molecule crucial for energy.
Those who are relatively new to anabolic steroids can add 15-20lbs on their big compound lifts on Winstrol. This is a dramatic increase, considering most bodybuilders will be in a calorie deficit when taking this steroid; and thus are aiming to simply maintain their strength.
Note: The extent of Winstrol’s benefits will depend on the person’s genetics, dosage, cycle length, training and diet. For maximum fat loss, users should eat in a small calorie deficit (-500). For maximum muscle gain, users should weight train 4-5x per week. For maximum results bodybuilders will utilize a dosage of 25mg/day for 6 weeks. Winstrol’s benefits will also amplify when stacked with other anabolic steroids.
Winstrol Side Effects
Liver Damage
Winstrol is one of the most hepatotoxic anabolic steroids, due to it being an oral and therefore c-17 alpha-alkylated. Thus, it must be processed by the liver before becoming active, causing additional workload to the organ.
In the short term, this can cause inflammation and ALT/AST enzymes to rise. However, in users with compromised liver function or those excessively using Winstrol — cirrhosis of the liver is possible.
Bodybuilders commonly take liver support supplements to reduce hepatic damage, such as tauroursodeoxycholic acid (500mg/day) during their cycle. TUDCA is an FDA-approved treatment for various cholestatic liver diseases (3).
Cholesterol Alterations
Low-density lipoprotein (LDL) cholesterol will rise significantly, with high-density lipoprotein (HDL) dropping; resulting in higher blood pressure and an increased risk of myocardial infarction.
This cardiovascular side effect is particularly notable on Winstrol, due to it being an oral steroid, and thus hepatic lipase being stimulated in the liver; which can cause further reductions in HDL cholesterol.
Furthermore, a lack of estrogenic conversion can exacerbate blood pressure, with estrogen having a positive effect on cholesterol.
Bodybuilders often supplement with fish oil (4-5g/day) and implement regular cardiovascular exercise to prevent blood pressure levels from rising excessively. However, the risk of cardiac damage will often depend on the person’s genetics and if they are susceptible to heart disease.
Joint Pain
The advantage of water loss is a more ripped appearance, due to less extracellular fluid obscuring muscle definition.
However, the disadvantage to this diuretic effect is less cushion for joints, which can be painful — especially for older steroid users.
Winstrol, in this regard, is the opposite of Deca Durabolin — which can actually improve joint health, due to increased production of synovial fluid.
Thus, if someone is regularly using Winstrol for cutting; it may be beneficial to utilize Deca Durabolin in off-season bulking stacks to protect their joints long-term.
Testosterone Suppression
Winstrol, like all anabolic steroids, causes damage to the hypothalamic-pituitary-testicular axis (HPTA); thus causing the shut down of endogenous testosterone. This is mostly a short-term side effect; however, due to the potency of Winstrol, low testosterone levels can be experienced for several weeks or months following cycle cessation.
Low testosterone can cause people to have less well-being, diminished sexual function and testicular atrophy.
Thus, bodybuilders commonly utilize a post cycle therapy (PCT) to accelerate the recovery of their testosterone production.
Common PCT medications effective in treating hypogonadism include: Nolvadex, Clomid and hCG.
Nolvadex or Clomid is sufficient for single-steroid cycles; however, all three can be utilized together if a potent stack has been taken. hCG is predominantly used for its ability to restore sperm reduction, rather than to recover endogenous testosterone by itself.
Acne
Winstrol is a DHT-derivative and thus has the potential to stimulate the sebaceous glands and block pores; due to excessive sebum production.
However, the androgenicity of Winstrol on paper is notably lower than other anabolic steroids, such as Dianabol and Testosterone; therefore this side effect is unlikely to be severe.
Hair Loss
DHT (dihydrotestosterone) levels will rise on Winstrol, accelerating thinning or recession of the hair on the scalp. Although bodybuilders predisposed to male pattern baldness may experience notable hair loss, this side effect is unlikely to be dramatic for most users; due to Winstrol’s mild level of androgenicity.
Finasteride and other medications commonly used to inhibit hair loss will be ineffective on Winstrol, as it’s not a substrate for the 5α–reductase enzyme. In short, Winstrol doesn’t convert testosterone to DHT, as Winstrol itself is already a derivative of DHT; thus blocking such a conversion is futile.
Virilization
Winstrol often causes masculinization in moderate dosages, due to a low affinity when binding to SHBG, and thus dramatically increasing free testosterone levels.
Therefore, Winstrol generally isn’t a suitable steroid for women — if they want to remain looking and sounding like a woman. The only exception to this is if very small dosages of Winstrol are taken. However, such a protocol is unlikely to surpass the results of taking more female-friendly steroids, such as Anavar.
Note: The extent of Winstrol’s side effects will depend on the person’s genetics, dosage, cycle length, training and diet. For decreased side effects, men shouldn’t take more than 25mg/day for longer than 6 weeks. Winstrol’s side effects will worsen if stacked with other anabolic steroids.
FAQ
Oral Winstrol vs Injectable Winstrol
Oral Winstrol has a lower biological availability, due to passing through the liver and glucuronidation.
Thus, oral Winstrol is more easily broken down and cleared by the body; thus more regular dosing is needed to maintain peak serum testosterone.
Therefore, with injectable Winstrol, users are effectively taking a higher dosage; due to higher biological availability.
Hepatotoxicity is also reduced with injectable Winstrol, as it only strains the liver upon exit — rather than upon entry and exit. Thus, AST/ALT enzymes are likely to be reduced when injecting.
Equally, injectable Winstrol may also result in less cardiovascular risk, as hepatic lipase will not be stimulated and thus HDL cholesterol levels may not decline as significantly.
Thus, injectable Winstrol is a better option for many bodybuilders, as it essentially amplifies results without having to increase the dosage. Decreased hepatotoxicity is another notable benefit.
However, oral Winstrol is more convenient, especially as Winstrol injections can sometimes be painful.
Do Winstrol’s Benefits Outweigh the Side Effects?
For most people, Winstrol is perhaps an unnecessary steroid, as more mild compounds can be utilized (that are less hepatotoxic and cardiotoxic).
For example, Anavar can be taken when cutting; which essentially is a much safer compound that replicates many of Winstrol’s benefits.
Also, in terms of building lean muscle, there are various bulking steroids that are superior to Winstrol (in terms of effectiveness).
In terms of safety, Testosterone in the off-season would cause significantly less damage to the heart, as well as greater muscle hypertrophy and strength.
Furthermore, if someone wanted to take Winstrol purely for its benefits and had little interest in the severity of its side effects — Trenbolone is a more potent compound that produces better results (in terms of fat loss and muscle gain).
Can Winstrol Cause Gynecomastia?
Winstrol is unlikely to cause gynecomastia as it does not aromatize, or directly stimulate estrogen receptors.
However, in bodybuilding dosages, Winstrol can increase progesterone — a female sex hormone that can potentially cause gynecomastia.
Anti-estrogen medications actually have an inhibitory effect on progesterone and thus can be taken if nipples start to become puffy when on Winstrol. Letrozole (Femara) and Anastrozole (Arimidex) are a couple of examples that bodybuilders commonly take.
However, anti-estrogens should only be taken as a last resort — and if blood pressure isn’t overly high. This is because AEs further reduce HDL cholesterol, exacerbating blood pressure.
Note: If Winstrol is stacked with an estrogenic steroid, the risk of gynecomastia can increase.
Are Winstrol’s Benefits Permanent?
Muscle gains, strength and fat loss are permanent from a Winstrol cycle; however, should someone cease training; results can diminish.
However, due to steroids permanently altering myonuclei, when a person lifts weights again — muscle size and strength are restored.
Someone can even appear a little bigger and fuller after a Winstrol cycle, due to increased levels of intracellular fluid post-cycle (as Winstrol’s diuretic effects wear off).
Fat loss on Winstrol is also permanent; however, if a person overeats post-cycle, subcutaneous fat can accumulate (as normal).
How Quickly Does Winstrol Work?
How fast Winstrol works with peak serum testosterone levels, will depend on the method of administration.
Winstrol Depot (injectable) has a half-life of 24 hours and thus is slower-acting than oral Winstrol, which has a 9-hour half-life.
Thus, oral Winstrol is superior for faster results, which can be experienced in the first week of a cycle.
Injectable Winstrol can take a little longer to kick in, however due to its higher biological availability the results by the end of the cycle may be slightly more noticeable.
Summary
Winstrol’s benefits are certainly tempting for the bodybuilder looking to get ripped, whether for cosmetic or competitive purposes.
However, Winstrol’s side effects are enough to make someone think twice as to whether it is worth the hepatic and cardiac damage, in the quest for adding moderate amounts of muscle and fat.
5 Must Know Tips For Maintaining Symmetry For A Perfect Physique
All sides should, and must, be created equal.
If you ask any competent bodybuilding competitor or fan, they’ll tell you that maintaining symmetry ultimately rules the day. It isn’t enough to just have massive size and definition if your body’s muscularity isn’t symmetrical. Judges look out for such flaws. If one side of your body appears considerably more muscular or more developed than the other, you better believe that judges are going to take notice.
The idea of symmetry has been an ideological concept for centuries now. Leonardo Da Vinci’s Vitruvian Man was a visual realization of what it means to have a symmetrical human body. Obtaining the ultimate “X” body in bodybuilding refers to a few things.
The top half of the X forms a V which inherently translates to the V Taper in bodybuilding. The shoulders and arms should match in definition and muscularity tapering down to a slim waist. The bottom half of the X shape represents the lower half of the body, the quads, calves, and upper leg muscles. In order to achieve this symmetry one must be diligent and adhere to a specific training regimen.
We’ll get into the top 5 ways to make sure you are as symmetrical as possible so you only see the best gains unfold. With the right approach to your routine, having a well-rounded and symmetrical physique is just around the corner.
5 Must Know Tips For Maintaining Symmetry
Let’s dive right into this so you no longer suffer from a lopsided physique. These 5 tips are must know and for any bodybuilder seeking to compete, and ultimately take home that top prize, you must be keen on following these tips for only the best gains possible.
Isolate One Side at a Time
Most people have one dominant arm and leg on the body, the arm that gives a bit my effort than the other while bench pressing, or the leg you rely on to pick up the slack when your muscles are burning during a leg press. If one side of the body is doing a higher percentage of work than the other, then it defeats the purpose where symmetry is concerned (1).
A great way to ensure that an even amount of work is being done on both sides of the body is to isolate exercises to one side at a time. Instead of performing ten barbell curls, you can trade for ten dumbbell curls on the left side and ten on the right. Be smart about your work out plan and it’ll only pay dividends.
Dumbbells are great ways to tackle any imbalance and allow you to isolate muscle for all groups. Bicep curls are easy examples, but these work well for lower body exercises like Romanian deadlifts as well.
Maintaining Form
There are mirrors at the gym for a reason. To avoid uneven form you should take the opportunity to get a good look in the mirror while doing your routine. Whether its barbell curls or curls with a dumbbell, it’s always great to get a good look at how you’re performing your exercises. This will pay dividends especially if you do this when you first get started on the road to building your body and avoiding unwanted pain and injury (2).
The idea is to fix the problem before it ever arises rather than wait until your muscle definition is uneven. Check your technique, tighten it up, and you’ll avoid the lopsided look. Having a great and honest training partner will also be a big help for it gives you an extra set of eyes on your physique.
Taking Measurements
The human eye isn’t the most accurate tool of measurement. When trying to achieve a symmetrical body it doesn’t hurt to take some concise measurements in order to get a clear understanding on how much you need to gain or maintain. Using a tape measure and logging your muscle size will save you some time and effort in the gym. Plus, you will have the most accurate set of measurements to compare as you change your physique and fix anything that may be off.
Posing Practice
Make no mistake. Posing isn’t just for the competition stage, it can also pay dividends in studying your body’s symmetry. Doing a most muscular in the mirror or taking a picture of the pose can help you see which of your front muscles need to be attended to and which are sound and balanced. Taking a picture of the back double bicep will let you check out your back and shoulder muscles as well as your glutes, hamstrings, and calves.
By studying posing photos it’ll give you a clear indication on what should be improved upon. Practicing your poses will make showing off your symmetry during competition a simple task and give you practice for proper posing for that added benefit.
Having a Consistent Workout Intensity
There’s no getting around it. When it’s time to work your arm and shoulders you better keep your training intensity at an even keel. Skipping back and leg day when you’re too sore or not putting your time and effort into each lift could prove to be detrimental to your dreams of building a symmetrical body. Don’t rush through your routines or slack off when working multiple muscle group in one day (3).
Sometimes switching the order of how you perform your routines every few cycles will help you bring the same level of intensity to all your muscle groups. Muscle confusion is critical and is a real game changer for all of those symmetry wants and needs.
Wrap Up
These 5 tips for maintaining symmetry are important in order for you to see a physique you want most. With the right approach to training, and your willingness to be open and try new things, these tips are most certainly worthy of you getting only the best physique possible. Muscle imbalances and a lopsided physique doesn’t properly show off those gains so make sure you put these tips to practice so you only see the best gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
Martimo, K.; et al. (2008). “Effect of training and lifting equipment for preventing back pain in lifting and handling: systematic review”. (source)
Arlinghaus, K. et al. (2019). “The Importance of Creating Habits and Routine”. (source)
2022 Arnold Classic: Men’s Open Preview & Predictions
Here is a breakdown and predictions in the Men’s Open division at the 2021 Olympia.
The 2022 Arnold Classic is just two weeks away. It is scheduled to take place on March 3-6 in Columbus, OH. This competition will once again mark the beginning of the bodybuilding season after one year in September due to the pandemic.
The show will be headlined by the big boys competing for the Men’s Open title. There has been some overhaul in the Men’s Open lineup in recent weeks with competitors pulling out due to different reasons. It began when Rafael Brandão pulled his name out of the competition in January. Nathan De Asha and Mohamed Shaaban also withdrew with different injuries.
Most recently, it was Akim Williams who reportedly took his name out of the competition. Williams had a chance to finish as a top five competitor but will have to wait to take the stage.
The competition lineup is down to 10 athletes but it is still a stacked group that will put on quite a show. Below, you can find a complete and current list of competitors along with some of the tp to watch during the first weekend in March.
2022 Arnold Classic List Of Competitors
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Brett Wilkin (USA)
Honorable Mentions
Cedric McMillan
Cedric McMillan enters the 2022 Arnold Classic as one of three former champions in the lineup. After not competing at the KO Egypt Pro and missing the finals of the Legion Sports Fest, McMillan could be primed and ready for a big event in Columbus. At 44 years old, McMillan still is a threat because of the pure size of his upper body.
With the recent drop outs, McMillan has a chance to creep into the top four or five of this contest. It would be a bit surprising to see him in the top three but anything is possible. By the looks of his physique updates, McMillan is ready to make a splash on stage.
Justin Rodriguez
Justin Rodriguez has a chance to make that jump into the top three. He finished eighth during the 2021 Olympia and has been impressive over the last year. During his physique updates, Rodriguez has been able to keep weight on but remains shredded with a ton of muscle mass.
The overall conditioning of Rodriguez will keep him in contention and could shot him into the top three. This is still an impressive list despite some recent names dropping out so it will not be an easy task. With that being said, do not be surprised to see Rodriguez up there competing for a high finish when it is all said and done.
Men’s Open Top 3
3. Steve Kuclo
Steve Kuclo went head-to-head with Nick Walker in the first callouts during the Arnold Classic last year. In the finals, he was jumped by Iain Valliere and finished in third place. This year, he has a chance to be in the top three once again.
Kuclo has not won a professional show since 2019 but he continues to show major improvements upon his physique. He has posted updates and features incredible size and vascularity. Recently, Kuclo shared an update performing dumbbell curls and his arms look ready for the stage. He has finished in the top five at the Arnold Classic three times and could be in for his second consecutive top three.
2. William Bonac
William Bonac is another previous winner of the Arnold Classic and it was as recently as 2020. In September, Bonac was unable to defend his title because he could not make it to the event. Bonac had a chance to defeat Walker and make it back-to-back titles. In 2022, he will have a chance to bring it back.
Bonac saw his Olympia finish slip to sixth in October. This has raised some eyebrows and brought his status at the Arnold Classic into question. Bonac remains an elite bodybuilder who shows it all on stage. In this field and on stage at an event he is comfortable in, Bonac could finish as the runner-up.
1. Brandon Curry
Not only is Brandon Curry the third and final Arnold Classic champion, he is the only Olympia champion in the lineup. Curry was Mr. Olympia back in 2019 and has finished as the runner-up in each of the previous two competitions. At the second biggest event of the year, Curry has to be considered the favorite heading into Columbus.
Curry defeated many in this lineup in October at the Olympia. He has continued to progress and make improvements upon a physique that is already championship caliber. Based on his recent success over the last three years, Curry could be ready to make another splash. The Arnold Classic is back in March and there will be one champion who sets the tone for the rest of the season.
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