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Chris Bumstead Continues Progress With Massive Leg Day Workout
Chris Bumstead continues to crush the gym since his return with a huge leg day.
Chris Bumstead is back in his full swing and is crushing the gym since returning to action. Bumstead had to take some tie off after battling COVID-19 but has since gotten back in the gym. Bumstead recently shared a huge leg day workout to get a massive pump.
Bumstead lost upwards of 28 pounds when he contracted the virus. He was forced to take time away from the gym as he recovered. This was back in December and the reigning three-time Classic Physique Olympia champ has been hard at work since. Bumstead took to his YouTube page to share a huge leg workout that he went though recently.
Chris Bumstead began his workout with single leg extensions and leg curls. When performing single leg extensions, the machine the does not have enough weight for Bumstead. He performs a set of 20 and returns to the other leg to perform reps until failure. Bumstead then moves onto back squats, where he has to watch his knees.
Bumstead explained how he has to wear knee sleeves and a lifting belt for working sets. These come after a warm-up set before he adds plates. Back squats can also train hips and hamstrings but Bumstead also focuses on keeping his knees pain-free.
“Personally, I’m old, I have old man knees. So I just wear them for injury prevention when I go heavy. But I personally like to warm up until one or two sets before my working set… I’ll wear no sleeves. That’s so that I’m not completely dependent on them. I still got a little bit of completely free weight on my knee. So when I start to go heavier, especially now that I am getting back into squats, I throw the sleeves on. I wear really loose ones. More just to keep my knee a little supportive and warm.”
Chris Bumstead moves onto Bulgarian squats after his final set of back squats. These are done to build up the glute muscles and this is an area of focus for the Olympia champion. Bumstead ends the workout with hamstring curls and machine calf raises.
Once the workout is complete, Bumstead explains how he is still in the reintegration phase. This is because he is still working his way up since returning from COVID-19 and back in the gym. Bumstead is not performing his normal set volume at the moment. He will add an addition drop set if he feels like he has more energy.
When healthy, Chris Bumstead has one of the best physiques in bodybuilding and will be going for another Olympia title in December. This leg day shows that Bumstead is back to training at a high level and there is still another gear he can reach.
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Seth Feroce Shares Intense Functional Workout For Massive Gains
Seth Feroce is getting in great shape with this functional training plan.
One of the most interesting personalities in the game, Seth Feroce has never been afraid to speak his mind. The retired 212 competitor has been on a mission recently. After choosing to get off gear, Feroce has made it his mission to get in top form using less extreme means. While he may not be one hundred percent natural, Feroce has the kind of otherworldly work ethic that will see him get absolutely ripped and shredded in no time.
8 Week Challenge
Seth Feroce has taken it upon himself to undergo an 8 week training camp. This camp will consist of intense training and smart dieting to see if he can be in top condition without the aid of dangerous performance enhancers. As it stands now, Feroce is looking well on his way to completing his mission.
8 weeks. ⚒
The @axeandsledge HWMF Challenge has kicked off!
8 weeks to see what I got left in the Tank ??
Shredded sub 200 is the goal!
212lbs is the starting point.
Functional Training for Massive Gains
In order to get into his best shape yet, Seth Feroce is using functional training to get the job done. The IFBB Pro isn’t relying solely on classic exercises like the bench press and squats. Feroce has decided to use exercises that push the body in a very different way.
We can already see that Feroce means business. One of his most recent Instagram posts eluded to the type of training he’s putting himself through during this 8 week camp.
Functional & F⚒ckable Workouts!
Don’t think of it as cardio.
It is just lifting weights fast!
With a little cardio mixed in there….
Still doing sets and reps with some weights!
So It’s still Cool! ?
You’re gonna sweat like crazy.
You’re gonna build up that stamina and endurance.
Breath better.
Look better.
Function better.
You will Be Functional and F⚒ckable!
You’re gonna love it!
Below is Seth Feroce’s functional training regimen. He’s not only getting jacked and shredded, but building awesome strength along the way.
Seth Feroce’s Functional Training Regimen
15-yard Sprints – 5 back-and-forth rounds
Spiderman (Sidekick) push-up / Push-ups with mountain climbers – 10 each leg, 20 total push-ups
Pull-ups – 10 reps
Handstand push-ups – 10 reps
Sit-Ups – 10 reps
Squat Presses / Back Squats – 10 reps
Sled push with 3 plates – 15 yards
Sled pull with 3 plates – 15 yards
Burpees over the bag – 15 reps
To see the full workout, check out Feroce’s YouTube video here.
What do you think of Seth Feroce and his 8 week functional training camp?
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.
Why Working Out Is Important to Recover After Rehab
The road to recovery is never an easy journey, whether you are a person with an injury sustained in an accident, operation or addiction. In all three of these cases having a regular workout will assist the body to heal. No, we aren’t asking you to sign on for the next marathon just yet.
It is Important to consult with your doctor before you start your routine. A doctor should be able to tell you which exercises to stay away from permanently and which ones to start off with. For example, one of the side effects of cocaine abuse is heart arrhythmia, running could cause further harm.
In the first two cases above you will need to ensure that your new exercise routine will not affect the injured part of the body. In the case of recovery from addiction, your body is already under stress from your withdrawal symptoms which can be really painful, so you don’t want to overexert yourself. If you have ever been for drug tests with urine, you know firsthand that drugs affect your entire body.
Your mind and your moods are affected. When you take drugs you’re adding a foreign chemical to your body and while it feels great at the time it wreaks havoc to your system.
Exercise can be a great way to kick start the natural chemicals for recovery in your body. Your new routine will also help your body to release the toxins faster. Having just finished rehab, creating a new routine with different forms of exercise throughout your week will also help to create a new structured lifestyle.
Exercise can be a healthy form of distraction. When cravings start, getting up and moving around will help to take your mind off it and prevent you from filling the gap with another bad habit. Eat healthy foods. Just as people who quit smoking sometimes play with pens or keep paper clips in their pockets to keep their hands busy and chew gum or carrot sticks to keep their mouth busy until the craving for a cigarette passes.
An Exercise routine is a great form of stress relief. Simple exercises can help to release feel-good chemicals, serotonin and endorphins, making you feel calmer and happier. This will help to alleviate depression. The movement will keep your body and mind engaged in the activity. The key is to try something that you will enjoy doing even if it is a little difficult at first. It builds your physical strength and reduces your risk of chronic diseases.
Exercise helps to build your confidence. How? Exercise helps to get the blood flowing to the different parts of your body. The increased blood flow will get more oxygen to your body. Your hair will start to look better. Your skin improves. Most drug users lose weight, this will be a great way to get your body looking and feeling healthy again. You have more energy. The more you exercise the more energy you have.
If you decided to join a gym, you start to make friends. You can sign up for different classes, light weight training, kickboxing, yoga, tai chi, swimming. The variety will keep you interested. Talking to people with similar interests in keeping fit and eating healthy is a great way to have a positive support circle around you. Join a running or hiking club. There are few things in the world that will make you feel as good as a walk in nature or a run on the beach.
Like I have mentioned before, it does not have to be complicated. Start simple. Try some stretching exercises.
It helps improve the quality of your sleep. One of the most important requirements for a healthy body and mind is your sleep. This should help to keep your mind clearer. Great way to burn off negative energy.
When someone goes through addiction their families go through a lot of strain and pain as well. While healing these relationships may be a long road, exercise could be a great way to reconnect. Taking family hiking trips and a picnic there after could prove to be a great relaxed environment to start enjoying each other company again. Going for a daily jog with your partner will also count as a way to reconnect and support each other through this. Trying something new together such as a dance class could be fun and exciting.
Exercise has become popular as part of the aftercare treatment. With all the benefits mentioned above, the greatest one should be, that it decreases the chances of relapse. When we have put in so much effort to start over, we all know that a moment of weakness can prove to be disastrous, but if we are feeling happier and healthier, in those moments we may turn to a better coping strategy like going to the gym or a session instead. Keep fit and keep healthy.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ruby J. Franke is a freelance blogger at noncouont.com and a mother. Ruby loves to read articles online and write about family, fitness, food, cooking, relationships and more.
3 No-Equipment Workouts That Will Make You Cancel Your Gym Membership
Best No-Equipment Workouts You Can Do At Your Home
“I don’t have enough time” and “gym memberships are so expensive” are probably the two most common excuses for not working out. Since you’re reading this article, chances are you too take comfort in these statements.
Some people fail to realize that they don’t necessarily need to go to a gym to workout and resistance workouts aren’t the only type of training. A solid grit is all you need to get and stay in shape.
Apart from the annihilating workouts, this article will show you that you don’t need fancy equipment to build the physique of your dreams, and that complicated isn’t always better when it comes to working out.
In this article, we’ll give you three different workouts that you can do at your home or on the move. The muscle pumps at the end of each of these workouts will make you wonder if you ever need to step inside a gym again.
Out of the three workouts, one will be an outdoor session, and the other two can be done inside a room. This program is designed to keep your muscular and cardiovascular conditioning in top shape.
Workout 1 – Run For Your Life
Run – 0.5 Miles
Lunges – 10 Each Leg
Jumping Jacks – 25 Reps
Circuits – 3 | Time – 15-20 Minutes
Remember, this isn’t one of your leisure runs. Each exercise on this list is meant to be done with the highest intensity possible. After you run half a mile, keep your hands on your sides and start performing the lunges.
Get into the jumping jacks as soon as you’re done with the lunges. Rest for a minute and start the circuit again until you’re done with the three rounds. Not only do you need to complete the number of reps, but you also need to do them within the time mentioned.
Keep a stopwatch running and if – god forbid – you’re not able to complete the workouts within the time target, your punishment is to do one additional round. Make sure you don’t compromise on your form while performing the exercises.
Workout 2 – The Rep Attack
Pushups
Squats
Situp
Burpees
Step-Ups
Reps – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 | Time – 20-25 minutes
The second training session is a rep pyramid workout. You’ll start the workout by performing ten reps of each exercise in the first circuit. The second round will have nine reps, eight reps in the third and so on until you perform one rep of each exercise in the last circuit.
You will not stop for rest between exercises. However, you’ll be taking a 30-second breather after completing each circuit. This is a great workout to do anywhere. You pack in a ton of quality work – 55 reps of 5 different exercises – and perform the entire workout in one spot.
Workout 3 – Make The Time Count
Skier Abs – 30 Seconds
Jump Squats – 30 Seconds
Diamond Pushups – 30 Seconds
Mountain Climber Twist – 30 Seconds
Touchdown Jack – 30 Seconds
Circuits – 3 | Time – 15-20 Minutes
Time will be the focus of the third workout. You’ll be performing each exercise for the time mentioned in front of it. As with the other two workouts, you can take a 30-second break after completing a circuit and nothing in between.
The workout should get harder as you get into the second and third circuits. Make sure you’re not compromising on your form. If you’re a beginner, you can perform the high plank leg lifts in place of the skier abs and Russian twists instead of the mountain climber twists.
How often do you circuit train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Quest Protein Chips Review For A Protein-Packed Snack
These protein chips are the perfect snack to fill you up and pump you with protein.
Product Overview
Finding the right snacks can be hard. Too often do we settle for something that is just a bit too bland and doesn’t fully satisfy us. So many of those snacks and fun foods we love to eat are bad for us, bad for our gains, and just don’t cut it as you seek the best goals for yourself. However, protein chips are something to absolutely consider in your diet for what these can do to your overall gains and performance. Quest Protein Chips are that healthy and delicious snack to keep you seeing gains and allow for only the best when it comes to your desired results.
For those looking to curb hunger in a healthy and effective way, protein chips are a perfect option. Loaded with protein, and containing minimal carbs and fat, you will find a low calorie count but still something to tide you over. Convenient for those on-the-go needs, protein chips can give you great flavors so you don’t suffer through something bland and are versatile for any time of day. Like anything, moderation is key, but you really can’t go wrong with a great bag of protein chips.
Quest Protein Chips are loaded with protein with plenty of flavors to keep you full and seeing serious gains.
Quest Nutrition is a sports nutrition company creating foods you love to eat work for you and not against you so you see the best gains to your health, training, performance, and lifestyle. Creating complete protein products, they are always working on the cutting edge of technology to produce only the best products with innovative ingredients and cutting edge approaches. A quality company for all, Quest does it right to give you the best benefits possible.
Quest Protein Chips Highlights
Quest Protein Chips are a tortilla style chip packed with protein with tons of amazing flavors. With 19g of protein, you will find a low carb and fat total, very little sugar, and just 140 calories. Perfect for feeding your cravings and settling that hunger debate in your head, these are a versatile and convenient snack perfect for all occasions and for all types of people, whether your hardcore, competitive, or just doing it for fun.
Ingredients
Whey Protein Isolate: A more filtered form of whey protein, this will help with muscle growth, enhance recovery, and aid in weight loss by keeping you full and curbing any unwanted snacking (1).
High Oleic Sunflower Oil: A plant oil made from sunflower seeds, it is more stable for cooking and allow products to have a longer shelf life (2).
Calcium Caseinate: This is one of several milk proteins from casein which acts as a slow digesting protein while being soluble to not clot or upset your stomach.
Psyllium Husk: This is an edible soluble fiber and prebiotic which can promote easy and healthy digestion (3).
Other Ingredients
Milk Protein Isolate, High Oleic Sunflower Oil, Corn Starch, Natural Flavors, Sugar, Salt, Onion Powder, Garlic Powder, Tomato Powder, Paprika, Spice, Dried Soy Sauce, Vinegar Powder, Spice Extract, Chia Seed, Soluble Corn Fiber, Citric Acid, Turmeric Oleoresin, Paprika Extract, Yeast Extract, Stevia Sweetener, Calcium Carbonate, Sunflower Lecithin
Number Of Servings
1 Bag
Calories
140
Protein
19g
Carbs
5g
Fat
4.5g
Sugar
1g
Flavors
Spicy Sweet Chili, Chili Lime, Loaded Taco, Nacho Cheese, Ranch
Price, Flavors & Effectiveness
Quest Protein Chips are the perfect protein-packed snack to keep you full without adding too many calories, carbs, or fat to your routine. One bag is a serving size so you don’t have to worry about splitting the bag and dealing with varying serving sizes. A great balance of macronutrients with protein as the leader, you will find these to be delicious, convenient, and perfect for your protein needs.
These protein chips from quest come in a variety of great flavors so you never grow bored of the taste. Flavors include:
Spicy Sweet Chili
Chili Lime
Loaded Taco
Nacho Cheese
Ranch
Pros
High in protein while being low in carbs and fat
Great flavors for variety and taste
From a reputable company in Quest Nutrition
Cons
Texture may be a bit chalky
Price: $19.99
Overall Value
Quest Protein Chips are the perfect protein-packed snack for you and can greatly assist with all your gains. A versatile and convenient choice, these can be eaten anywhere and at any time to curb hunger and pump you with that vital protein. Quest knows the needs of athletes and seeks to produce only the best supplements to give people the option to see only the best gains. What you are really getting is a protein-packed snack with little carbs and fats and a reputable company backing it. Try Quest Protein Chips today and see what these can do for all your health, fitness, and lifestyle goals.
Try Quest Protein Chips Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Quest and Envato
References
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Dunford, N.; et al. (2022). “High-oleic sunflower seed oil”. (source)
Jalanka, J.; et al. (2019). “The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls”. (source)
Gym Crush – Anllela Sagra
Anllela Sagra – The Fitness Model
To some people, girls in gym clothes are hotter than girls in party dresses and Anllela Sagra is the perfect example of this. Sagra is a 25-year old Colombian fitness celebrity who has made her mark on Instagram with her drop-dead gorgeous face and a perfectly crafted physique.
Back at home in Colombia, lifting weights was thought of as a men’s thing and the idea of ‘muscular girls’ wasn’t well received. Anllela set out to challenge this mindset, and going by her gigantic following – she might have won the challenge.
A Flawless Physique
Anllela is from Colombia where being a fitness model wasn’t considered the right thing to do for a girl. Sagra started out wanting to become a normal fashion model but soon changed her ambitions after a chance encounter with a fitness enthusiast in the gym.
Anllela started lifting weights in the gym and turned her slim physique into a toned and muscular one. After getting a feel for the gym life, Sagra set out to become Columbia’s first female fitness model.
Anllela Sagra is beautiful, fit, strong and a lot of fun. Her unique personality and drive have garnered a lot of attention and turned her into a fitness icon, and her 11 million Instagram followers are proof.
Breaking Stereotypes
Don’t let her pretty face fool you. Sagra’s workouts are nothing short of brutal and will set your muscles on fire by the time you’re done. Anllela often shares her workouts on her Instagram page for you to follow along.
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Anllela is big on motivational training videos and chances are you’ve already seen her in such videos before. Sagra’s work ethic and dedication are what have helped her achieve a chiseled body and the fitness celebrity status.
Look at her photos, and it feels like she is best friends with the camera. The Colombian beauty will leave you awe-struck with her photos, and wondering why don’t more girls lift weights.
Bathroom selfies might be a thing but Sagra takes it one step further with her bathroom videos. Photos can be edited with filters but the videos Anllela puts up are untouched and show her Greek-goddess body in its full glory.
Sagra’s washboard abs can put most of the fitness athletes to shame. Anllela maintains her conditioning throughout the year and looks like she is always ready to jump onto a magazine cover.
Anllela is raising the standards of selfies for the female fitness athletes with her gorgeous pictures. Sagra has upped the game for the ‘woke up like this’ selfies with just one post.
Not being around a gym can’t stop Anllela from getting a workout done. She isn’t the typical gym rat and enjoys the outdoor life. Follow Sagra on Instagram and she’ll keep you glued to your phone for hours.
Who would you like to see featured in the next Gym Crush article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
10 Great Benefits of Lifting Weights
10 Benefits of Working Out
Lifting weights isn’t a fad which is going away anytime soon. Working out has longstanding benefits which make it a worthwhile sport for anyone to follow. People might come to the gym because of their resolutions but stay because of the positive changes they see.
It might take some time to reap the rewards of working out but once you do, there is nothing more satisfying than that. If you’re a critic of lifting weights, this article might help in changing your opinions.
Gain Muscles Mass
It’s no secret lifting weights can help you in building muscles. Most people get a gym membership to gain muscle mass. If you want to buff up, hitting the gym is arguably your best option.
Get Stronger
Lifting weights with consistency will invariably lead to strength gains. Setting new PRs every few weeks is a sign you’re not plateauing and are getting stronger. The strength from the gym will carry over to your daily life and the things which once felt heavy will no longer feel that way.
Look Good Naked
Bodybuilding can change your body structure. A slouching back or slanting shoulders aren’t the sexiest of body features. Working out can help you develop your arms, shoulders, back, chest, abs, and legs for when it matters the most – the bedroom.
Increases Stamina
Lifting weights and doing cardio workouts can help in improving your cardiovascular strength. Apart from your stamina, working out can also improve your core strength, flexibility, agility, and conditioning.
Stress Buster
Working out can be a great stress buster. A good training session can be the best reliever after a hectic day. Some people like to use the gym as an outlet for the frustration and anger built throughout the day.
Makes You Disciplined
If you want to see changes in your physique, you need to be disciplined. A fit lifestyle demands discipline with your workouts, diet, and recovery. Over time, you’ll find yourself starting to get accountable in other areas in your life.
Enhances Mood
While you train your body releases endorphins which are the hormones responsible for making you feel happy. You’ll hardly ever come out of a training session feeling depressed, especially if the workout was good.
Get Better at Visualising
Bodybuilding isn’t just about lifting a couple of heavy dumbbells. Arnold emphasized the importance of visualization in bodybuilding. He considered himself to be the crafter of his physique and with every rep, he was shaping his body into a masterpiece.
Makes You Psychologically Tuffer
You’ll be challenged both physiologically and psychologically while lifting weights. Resistance training will regularly put you in spots where you’ll have to break your mental barrier if you want to progress.
Teaches You the Importance of Diet
Diet plays one of the most integral parts in bodybuilding. People who lift weights and are in good shape will rarely be suffering from otherwise common problems like obesity, high blood pressure, cholesterol, etc. Once you start lifting weights, you’ll realize the kind of impact the food we eat can have on your bodies.
What are the other benefits of lifting weights? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Could This Be The End Of Whey Protein?
I have recently discovered a company that uses artificial intelligence to find peptides in food for specific health benefits. According to the research that they have completed already, one of their ingredients increased muscle protein synthesis better than whey and leucine.
Check out what the researchers are saying.
80% increase in muscle synthesis.
60% reduction in inflammation.
54% reduction in muscle loss.
Increases muscle regeneration
This is truly fantastic stuff and the most cutting-edge technology I have seen coming out of the nutritional field.
Sad bodybuilder thinking the end of whey protein could be near.
Using artificial intelligence to discover peptides significantly reduces the “research and development” time. Currently, most of the new ingredients that come out are found by accident, even though they are far and few in between. Not only that, but the discovery leads to what CAN the ingredient do for one’s health and not what the researcher needs it to do. Essentially, the component tells the research what it can do.
With this new artificial intelligence way of discovering new compounds, it is just the opposite. The researcher/scientist tells the computer what it is looking for, and the artificial intelligence finds it!!
My thoughts.
We consume protein powder for its ability to repair muscle, increase nitrogen retention, meet needed macronutrient goals, and most importantly, increase muscle protein synthesis. And now we potentially have a natural ingredient that performs these benefits better than dairy protein powders, like whey protein. This might be a complete game-changer for the nutritional industry and, need I say it, “dethrone whey protein as the king of bodybuilding supplements.” Not only that but can this new ingredient BUILD muscle like anabolic steroids? Will this new ingredient “work” better than whey protein. Imagine if this new technology produces muscle gains of 10 lbs?!? Talk about shaking up the industry.
My friends, this new A.I. nutritional technology might be coming to you in 2022.
I am currently researching these ingredients……stay tuned and make sure you read my emails.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
5 Guaranteed Ways to Get Injured in the Gym (And How to Prevent It)
How You Can Get Injured in the Gym and Ways to Prevent It
The gym isn’t among the safest places on the earth. You can get injured if you’re not careful and yet many people do the things they shouldn’t be doing. Most of the injuries which happen in the gym can take a long time to recover from – if not forever.
There are recognizable patterns to how people get injured in the gym. You can save yourself a lot of pain and trouble by learning from these patterns. Be wise and learn from the mistakes of others.
Not Warming Up
Most people make the mistake of jumping right into their workouts without warming up. Weight training without warming up is like stepping on a treadmill running at high speeds. You’re sure to fall on your face.
Fix – Do a light warm-up before lifting weights. Don’t just warm-up the muscle you’ll be training, stretch out your entire body. It’s advisable to do a couple of minutes of cardio before you start training. Don’t do anything which fatigues you before you get to your working sets.
Bad Form
Bad form is probably the biggest factor which sends people from the gym to the doctor. Lifting weights with a bad form is arguably worse than not lifting weights at all. Lifting with a bad form recruits the secondary muscles which are weaker than the primary muscles which the exercises are intended to target.
Fix – Before jumpstarting your fitness journey and going along all by yourself, take the help of a professional and learn how to perform the exercises correctly. Learning to perform the exercises with the right form can take some time. So, be patient while being consistent.
Using Heavy Weights
Many people let their egos get in the way of building muscle mass and get injured. Contrary to the popular belief, lifting heavy weights won’t speed up the muscle building process. Make sure you don’t confuse bodybuilding with weight or powerlifting.
Fix – Get used to training with the right form before incrementally increasing the weights. Building muscle mass and conditioning requires contracting the muscles with every rep and establishing a mind-muscle connection.
Not Using Gym Accessories
Gym accessories can help you in the gym by making your lifting routines easier and more comfortable. A minor slip up while training without gym gear can cause fatal injuries which otherwise could be avoided.
Fix – If you have weak or aching joints, you’ll be better off lifting with accessories like the knee or elbow sleeves, wrist wraps, and a weightlifting belt. Consult a physician before training if you have prevailing back or joint pains or injuries.
Jumping Levels
Some people get impatient when they don’t see results and try to jump levels. Putting more stress on your muscles than they can handle or are ready for can lead to muscle tears.
Fix – Don’t try to speed up the muscle building process by doing intermediate level workouts if you’re a beginner. Know the stage you’re on, get the right workout plan designed and be patient with your progress.
Have you ever been injured while working out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Science Behind Muscle Recovery: Understanding Active Recovery
Recovering from Strength Training Sessions
When training hard it is imperative that you recover well from training bouts if you aspire to improve and stay injury-free.
Although the importance of recovery has been known for a long time, our understanding of this process is constantly changing and the methods adapted to align with scientific findings.
Even within the past 25 years, methods have radically changed. Previously the understanding was that after a hard session you must rest for 1 or 2 days to give the body time to recover.
This is no longer the case and doing nothing for 1 or 2 days is less than ideal for recovery. So, if taking a few days away from the gym isn’t the ideal recovery method, what is?
Passive and Active Recovery
There are two methods of recovery which are known as passive and active recovery.
We’ve touched on passive recovery already – it involves doing little and allowing the body time to recover.
Active recovery meanwhile utilizes physical activity in order to accelerate the recovery process.
Many of you will be able to relate to the feeling of being stiff and sore the day following a hard training session.
Often on these days, you feel stiff immediately but as the day goes on and you increase your physical activity, feelings of stiffness and soreness reduce.
The Benefits of Active Recovery
There are a number of benefits associated with active recovery that can speed up the process and alleviate the byproducts of a hard training session.
Reducing Stiffness and Soreness
It is highly likely that after a heavy training session, you will feel sore and stiff for a few days. Delayed onset muscle soreness (or DOMS) is normal however it can be frustrating and may impact movement.
The issue with passive recovery is that by doing very little, these feelings tend to become amplified and the time taken to fully recover can be extended.
However, by increasing activity levels, blood flow and general circulation increase. This enhanced circulation may help to reduce the feelings of stiffness and soreness (1).
Enhanced Mobility
With strength training, one fitness component that we can often neglect is mobility. As a result, although the muscles strengthen and grow in size, mobility can actually decrease (unless specifically practiced).
Active recovery sessions provide an excellent opportunity to practice mobility drills and improve movement efficiency. Keeping mobile and flexible is essential for performance and injury prevention.
Improving Aerobic Fitness
Performing aerobic exercise regularly is important for those who want to perform at a high level.
Not only will it improve the efficiency of the heart and lungs, it can also have a positive impact on the nervous system as there is a link between the aerobic and parasympathetic nervous system (2).
Therefore, it is often valuable to add an aerobic element into your active recovery sessions.
4 Guidelines for Active Recovery Workouts
There are many considerations to be made when designing an active recovery workout. The following points highlight 4 crucial guidelines to keep in mind during the design process.
1) Keep it Light
If you are to make substantial progress towards your training goal, it is important that you maintain focus on the goal of each and every session.
With active recovery sessions, that means ensuring that the intensity is at the right level. The session is not supposed to be another heavy, hard workout.
For most individuals, light fixed weights, body weight, and resistance bands are more than enough.
The goal of the sessions is to promote recovery through movement and light exercise. Avoid the temptation to start adding heavy weight, it’s not needed.
With each and every exercise, the goal is to make the movement feel as fluid and relaxed as possible. If it doesn’t feel this way, look to reduce the intensity by decreasing the load.
2) Use Compound Exercises and a Full ROM
One of the most critical principles of active recovery sessions is to ensure that a full range of motion is used with each exercise.
The exercises that you choose should be compound exercises; these are simply movements that involve a number of muscles across a range of joints.
Some excellent examples of exercises that you may want to incorporate into these sessions are lunges, squats, and push-ups.
There is very little point in performing isolation exercises during these sessions as the goal is to mobilize as many joints as possible. Isolation exercises only work the muscles around one joint.
In addition, small isolation exercises will not promote blood flow and circulation in the same way that large compound exercises will.
3) Prioritize Key Muscle Groups
There are a number of muscles that can be difficult to isolate and “feel”. The glutes, hamstrings, lats, and abdominals are commonly challenging to activate.
If you are struggling to feel these muscles work during your training, the active recovery sessions give you an opportunity to spend time focussing on them.
One of the best things about concentrating on specific muscle groups is that it will often inhibit problematic muscle groups at the same time.
Two of the most common problem areas are the lower back and hip flexors. “Turning off” these muscles may promote better movement and enhance overall recovery.
4) Select Exercises That Enhance Circulation
Finally, it is vital that exercises which promote blood flow and improve circulation are prioritized as this may promote a faster recovery (3).
Undoubtedly the best method of doing this is through cardiovascular activity. This does not mean high-intensity sprint intervals, rather a lighter, low-impact aerobic session.
If you find that you are having to take prolonged rest periods after any exercise, you are more than likely working too hard.
Example Active Recovery Workouts
The following two active recovery workouts utilize supersets to effectively work all muscle groups of the body and accelerate the recovery process.
Day 1
Superset Exercises
Sets x Reps
Goblet Squat / Arm Bar Series
3 – 4 x 15
Reverse Lunge / Push-Up to Downward Dog
3 – 4 x 15
Half-Kneeling Cable Press / Swiss Ball Crunch
3 – 4 x 15
Day 2
Superset Exercises
Sets x Reps
Counterbalance Squat / Banded Leg Lowering
3 – 4 x 15
Low Cable Split Squat / Push-Up to Single Arm Support
3 – 4 x 15
Half-Kneeling Landmine Press / Russian Twists
3 – 4 x 15
Common Recovery Questions
There are often many questions revolving around active recovery and it’s implementation. This section will answer a number of these common questions.
Can I Perform Circuits Instead of Supersets?
Yes, it is absolutely fine to perform circuits if that is your preference. Many individuals do prefer to work in a circuit and there are definite benefits of doing so.
If you find that you have the space and access to all the equipment then there is absolutely nothing stopping you from completing the workout as a circuit.
However, considering the wide range of equipment that is required for these exercises, it’s likely that you will need a large space which can be problematic in a busy gym.
Do I Need To Lift?
No – you do not have to lift if you don’t want to. Performing only cardio will help to improve blood flow and circulation and therefore can be considered an effective active recovery tool.
For many, cardio can quickly become mindless and mundane. Lifting gives you an opportunity to mix your training up, keep it interesting and maintain motivation levels.
Perhaps you want to focus solely on cardio but are finding it a little boring. Consider changing up your cardio by pushing a lightweight prowler or walking in the swimming pool.
Can I Just Do Some Home-Based Mobility Drills Instead?
Yes – you don’t need to go to the gym in order to perform an active recovery workout.
Performing workouts at home is the perfect tool for when you are short on time, don’t have great access to the gym or simply need to take a day away from the gym.
For these home-based workouts, the recommendation is to select 8-10 warm-up exercises or mobility drills and perform them in a continuous fashion for 20-30 minutes.
How Important is Nutrition and Supplementation for Recovery?
Nutrition is a key component of recovery and another full article could be written on this topic. But briefly, here are a couple of key points in regards to nutrition and optimizing recovery.
Consume Adequate Protein
Protein is the macronutrient that is responsible for repair and regrowth within the body (4). The recommendation for protein intake is between 0.8-1.0 grams of protein per day.
Keep Hydrated
Failing to drink enough water per day can have a negative impact on recovery and performance (5). Look to consume half an ounce of water per pound of bodyweight daily.
Eat Carb-Dense Foods
Carbohydrates will provide the body with energy and therefore should be consumed regularly. Consuming them before and after training can boost performance and enhance recovery.
Final Word
While active recovery sessions may not be as thrilling as heavy lifting days, they can facilitate greater improvements in strength through enhancing movement and recovery times.
As a result, it is imperative that active recovery days are incorporated into your strength training program.
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References:
1-Dupuy, Olivier; Douzi, Wafa; Theurot, Dimitri; Bosquet, Laurent; Dugué, Benoit (April 26, 2018). “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00403. ISSN 1664-042X. PMC 5932411. PMID 29755363.
2-LeBouef, Tyler; Whited, Lacey (2019), “Physiology, Autonomic Nervous System”, StatPearls, StatPearls Publishing, PMID 30860751
3-Borne, Rachel; Hausswirth, Christophe; Bieuzen, François (2017-2). “Relationship Between Blood Flow and Performance Recovery: A Randomized, Placebo-Controlled Study”. International Journal of Sports Physiology and Performance. 12 (2): 152–160. doi:10.1123/ijspp.2015-0779. ISSN 1555-0273. PMID 27139812
4-McGlory, Chris; Devries, Michaela C.; Phillips, Stuart M. (March 1, 2017). “Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling”. Journal of Applied Physiology. 122 (3): 541–548. doi:10.1152/japplphysiol.00613.2016. ISSN 8750-7587. PMC 5401959. PMID 27742803.
5-Ayotte, David; Corcoran, Michael P. (June 4, 2018). “Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training”. Journal of the International Society of Sports Nutrition. 15. doi:10.1186/s12970-018-0230-2. ISSN 1550-2783. PMC 5987390. PMID 29866199.