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Lee Priest: The Blonde Myth’s Killer Upper Body Workout
There’s no question: Lee Priest is a bad ass.
Lee Priest is a professional bodybuilder currently with the National Amateur Body-Builders’ Association (NABBA) and formerly with the IFBB. Coming out of Australia, he is recognized there and internationally as a top bodybuilder and uses his platform to inspire others and their bodybuilding goals.
For so many us, finding the right training plans can be challenging. We work so hard to piece together a solid plan, but with so many exercises and potential options, it ultimately seems too daunting. But looking to professional bodybuilders and athletes is one easy way to get this done for they know what to do and are proof of the results. That proof is all we need to fully reach our own training and performance goals.
As a legend in the bodybuilding world, Lee knows just what to do to compete at a high level and sculpt a massive physique that not only others will envy, but will win competitions on the biggest stages in bodybuilding.
Full Name: Lee Andrew McCutcheon “Lee Priest”
Weight
Height
Date Of Birth
225-235 lbs.
5’4’’
07/06/1972
Profession
Era
Nationality
Bodybuilder, Entrepreneur, Author
2000, 2010
Australian
This upper body workout from Lee Priest is sure to fire up your muscles to grow. A three day workout of back, chest, and arms, not only will they increase in strength and size, but also work to build a massive and shredded physique you want most.
About Lee Priest
Born in Newcastle, Australia, Lee had an interest in bodybuilding at a young age. With his mother as a bodybuilding competitor, he picked up weights, and with his grandfather’s help as well, began with the basics. Fairly soon after, he competed in his first show and won. This would be the catalyst for what would become an amazing bodybuilding career.
As it would have it, Lee kept competing and as an amateur began to get recognition. At 20-years old, he earned his pro card and was the youngest ever to turn IFBB pro.
Competing in many events, he continued to see great success. But he would switch careers to racing cars, where he also found success, and in 2013, after seven years out of bodybuilding, he competed again. Only this time, it was with the NABBA. Aside from competing, his legacy is also cemented with The Lee Priest Classic, offering events for amateurs and professionals, thus capping Lee’s career into a full bodybuilding circle.
Lee Priest Workout
What you’ll find with this Lee Priest upper body workout is a great three day combo of back, chest, and arms. Working with a variety of exercises, you will give yourself a great chance at seeing growth while aiding in those bodybuilding or sport specific goals. Lee believes that constantly changing your workouts up can benefit you as it will confuse your muscles so no workout ever gets stale. These great upper body workouts are what you need to change things up and see serious gains start to unfold.
For these workouts, you will see a nice mix of machine exercises and those done with free weights. If you have access to a gym, these will be no problem and you will find serious success with this workout for a great pump. If you don’t have a gym, check out our complete home gyms or other free weights, dumbbells, barbells, and resistance bands so you still get a great workout even from home.
Back
Exercises
Sets
Reps
Pull-Up
5
6-8
Front Lat Pulldown
5
6-8
Bent-Over Barbell Row
5
6-8
One-Arm Dumbbell Row
5
6-8
Seated Cable Row
5
6-8
Chest
Exercise
Sets
Reps
DB Chest Press
4
10
DB Chest Fly
4
10
Cable Chest Fly
4
8
Dips
4
12-15
Push Press
4
10
Bench Press
4
5
Arms- Workout #1
Exercise
Sets
Reps
Seated DB Curls
4
10-12
Barbell Curl
4
10
Alternating Dumbbell Curl
4
12
Triceps Pushdowns
4
10
One Arm Triceps Extension
4
10
Overhead Press
4
10
Upright Row
4
8
Arms- Workout #2
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Side Curls
3
12
EZ Bar Curl
3
12
Machine Overhead Extension
3
10
Machine Preacher Curls
3
10
Close Grip Bench Press
3
10
Machine Pushdowns
3
12
Machine Curls
3
10
Best Ways To Capitalize On Gains
When it comes to workouts like this one above, you need the right fuel to help keep you on track and seeing those gains you want most. For a serious boost and muscle pumps before you start, check out a great pre-workout supplement to kickstart your workout. Need a muscle building product for even better strength? Check out some awesome creatine or BCAA supplements to see what these can do. And of course, a protein powder is exactly what you need to round out your routine for increased muscle growth and recovery, perfect for aiding in all things gains.
Wrap Up
Lee Priest knows exactly what it takes to compete at a high level. This upper body workout is one to try for it will challenge your muscles to grow and give you a new routine to seriously beef up your upper body. As we look to find new ways to grow, using workouts from pro bodybuilders and athletes is a sure fire way to make this happen. Give this upper body workout a try and see what this can do for all your gains today.
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 Lee Priest Instagram
IFBB And NPC Shows Being Rescheduled In Ireland Due To COVID-19 Restrictions
Bodybuilding shows in Ireland will be rescheduled due to COVID restrictions.
The COVID-19 pandemic has impacted the sport of bodybuilding for a year and a half now. It has not stopped and seems like there is not much of an end in sight. While the sport has been able to see the biggest events happen, there are still some issues — especially regarding travel. Because of this, Musclecontest Ireland has been forced to make a move.
Brian Bullman posted a video on Instagram explaining some changes that will be happening. This includes contests being rescheduled to 2022 because of issues with travel. The Musclecontest Ireland was originally scheduled for Dec. 4 and will be moved to May 2022. The video can be seen on Musclecontest Ireland’s Instagram page.
“To all Irish and International NPC and IFBB pro athletes, it is with a heavy heart that we bring you this news. Due to the ever changing COVID regulations for both entering and leaving Ireland it has becoming increasingly more difficult to host an event of the magnitude that Musclecontest Ireland has.
In order to facilitate you, the athletes, with the best possible experience it has been decided that the 2021 Event will be pushed to May 2022 where we will be able to give you the experience and opportunities to compete at the highest levels that you’ve become accustomed to with Musclecontest International, the NPC Worldwide and the IFBB Professional League.”
This is something that has caused issues with some competitors getting into the United States for competition. William Bonac was unable to defend his title at the Arnold Classic and Nathan De Asha had some difficulties heading into the Olympia as well.
It is clear that this is something that has caused plenty of change already and there is even more upcoming out of Ireland.
“2022 will be bigger and better than ever, more sponsors, more events such and strongman, powerlfiting, Strict Curl, arm wrestling, martial arts and more.
We hope to see you all in 2022, bigger and better than ever.
Your Brothers in IronBrian BullmanTamer & Terrick El Guindy
Please continue to support those companies supporting Irish Bodybuilding, Musclecontest International, the NPC and IFBB Pro League”
Bullman is a former champion bodybuilder from Limerick, Ireland. Bullman has won seven championships in his home country and has continued to be an influential name in the sport. He has spent the better part of three decades within the sport, both as a competitor and a judge.
In the video, Bullman vows that 2022 will be a year full of even more excitement. This includes sponsors and business off stage along with events and powerlifting on stage. This is a move to keep competitors safe and make the process less strenuous moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Patrick Moore Reveals The Game-Changing Advice He Received From Phil Heath
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Phil Heath gave Patrick Moore some powerful advice that may have affected Patrick Moore’s decision to sit out of the 2022 season.
Patrick Moore is a pro bodybuilder that has gained a lot of attention and hype over the past few years. So it came as somewhat of a shock when Moore announced he would not compete in 2022 and focus on growing and improving his physique. During our conversation with Moore right before the Olympia 2021, he revealed some key advice he received from Phil Heath. Looking back, that advice might play into Moore’s 2022 decision. In our latest GI Exclusive, Patrick Moore details the valuable advice he received from seven time Olympia champion Phil Heath.
Patrick Moore considers himself lucky to call Phil Heath a friend. They exchange texts and talk somewhat regularly. That’s a powerful friend to have in the bodybuilding world. Moore is able to pick the mind of one of the greatest Olympia champions in the history of the sport. During our conversation with Moore, we asked him about that friendship and if it’s provided insight into his own training and contest prep.
Patrick Moore reveals that he, in fact, trained with Phil Heath not too long before the Olympia 2021. During that training session, Moore also received sage advice from Heath. Our conversation took place before the Olympia and well before his announcement to not compete in 2022. But looking back at our discussion and the details of Heath’s advice – it seems that perhaps he had some strong influence on Moore’s recent decision to focus on growth and not compete next year.
During our interview, Patrick Moore explains that Phil Heath strongly urged Moore not to compete in the Olympia 2021. This ultimately didn’t happen. While Moore has not publicly confirmed this – it seems a combination of his recent Olympia experience and his conversation with Phil Heath ultimately led to his new direction going into the 2022 season.
“The biggest thing that he told me was in line kind of what I wanted to do already. He told me to take my time,” Patrick Moore stated in our interview. He continued:
“And he actually advised me to entertain the idea of sitting out of this Olympia. Which I 100% understand because he was saying, ‘Man, I want you to be successful. I want you to crack the top spots…’ He told me, ‘If you want to be the best you’re really going to have to go to another level with your dedication.”
Patrick Moore goes on to explain that Phil Heath went into more detail about exactly how Moore could improve to get to the next level. Moore was lucky enough to have Heath sit down and go over every aspect of living the life of a pro bodybuilder. While Moore did not reveal the exact secrets, he made it clear that Phil Heath broke down exact areas where Moore needed to improve – not only his tactics but his dedication.
While this might sound like a slight on Patrick Moore’s passion, the reality was far from it. Moore admits that he is extremely passionate and dedicated to the sport. In fact, speaking with Heath opened up his eyes to just how far beyond greatness a competitor needs to be in order to become the absolute best in the world. Heath shared advice on not only how to win one Olympia – but to be a consistent champion for years to come.
The hard part, of course, is taking that concept and turning it into reality. Patrick Moore ultimately decided to compete at the Olympia 2021. Now, shortly after that competition, his announcement of staying off stage for 2022 seems to be a direct reaction to Phil Heath’s advice. He’s taking a long needed break. Not from bodybuilding but from the stage. So he can dig deep and focus on upgrading to the next level.
With Patrick Moore already an impressive bodybuilder and now with Phil Heath’s occasional advice in his corner – we believe that it’s very possible we see an even further transformed Moore in 2023 and beyond.
You can watch Patrick Moore go into full detail about Phil Heath’s advice in our latest GI Exclusive interview segment above!
Post Competition Q&A With Mr. Olympia Big Ramy
Today we’re sitting down with Big Ramy to find out how he transitions out of a grueling contest prep.
Today we have a great Q&A with your 2021 Olympia champ, Big Ramy, to chat about his post-competition routines as he phases out of that grueling and tough contest preparation. We’ll talk about training, nutrition and supplement strategies to prevent post competition water retention and bloating in efforts to stay as healthy as possible and carry over this great momentum coming off his big win.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who had a rapid rise to fame in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name but earned him the title of Mr. Olympia at the 2021 contest, giving him back to back wins at Mr. Olympia.
Q&A With Big Ramy
We sat down with Big Ramy, your 2021 Olympia champ, to discuss life post-competition. Let’s dive right into this and see what Big Ramy has to say!
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great you looked on the Mr. Olympia stage!
Big Ramy: Thank you for the kind words but that’s already in the past and it’s time to focus on the next competition!
Generation Iron: Let’s get right into it then! How do you transition out of a contest prep? Do you slowly add in calories, or do you go straight into bulking mode?
Big Ramy: I’ve learned through trial and error that it’s best to slowly add in calories and ‘reverse diet’ yourself into a bulk. I’ve tried going full out bulking mode immediately after competitions in the past and my weight would shoot up 30 pounds in less than two weeks! I would experience terrible bloating and water retention too.
Generation Iron: 30 pounds! Wow!
Big Ramy: Yes. It’s important to slowly ease out of a grueling contest prep. Each week I reduce the amount of cardio by 25% and add a couple hundred calories back into my diet.
Generation Iron: That makes a lot of sense. I imagine it must be hard to be so regimented right after a long contest prep.
Big Ramy: It is but I do still allow myself some flexibility with my diet. If I’m craving a food; I eat it! I’m just mindful of the portion size. Instead of eating an entire pizza, I’ll only have a slice or two.
Generation Iron: What are your favorite cheat foods after a competition?
Big Ramy: I’m used to eating like a bodybuilder, so my cravings are never too bad but one thing I always crave after a long contest prep is fruit! After a competition I’ll have one or two servings of fruit every single day. I’m also a sucker for pizza, mac n’ cheese and nachos!
Generation Iron: Fruit? I wouldn’t even consider that junk food!
Big Ramy: It isn’t but to get to single digit body fat levels my diet becomes very strict. Even fruit isn’t allowed.
Generation Iron: How about your training? How does that change?
Big Ramy: I slowly reduce the cardio by 25% each week so that by week 4 I’m no longer doing any cardio. I also lower my training frequency from 6 days a week to 5 days a week. I typically train 5 days per week throughout my offseason. I will take extra days off here and there if my body needs it.
Generation Iron: How about your workouts? Does your training style change as well?
Big Ramy: I always train hard and heavy but during a contest prep I do more machines to prevent injury. In the offseason I base my training around the big compound lifts like squats, deadlifts, and bench press.
Generation Iron: Last question before we close off; how do your supplements change from pre-contest to offseason?
Big Ramy: Great question. I slowly transition off the fat burners. I’ll reduce the dosage in half for a couple weeks before coming off them completely. When I stop taking the fat burners is when I add in bulking supplements like creatine and carbohydrate powders. One supplement I always utilize during the offseason is CarbTech by Enhanced Labs. It’s a high molecular weight carbohydrate supplement with creatine and lactic acid buffers. It tastes really good too!
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs time to slowly transition out of a contest prep. Going from one extreme to another isn’t good. Slowly transition into an offseason by reverse dieting and slowly reducing cardio. It will take discipline, but it will prevent you from gaining unwanted fat and bloating. You just spent all that time dieting; you might as well enjoy single digit body fat levels for a while!
Generation Iron: You heard it from Big Ramy himself. Have a productive offseason and good luck on your next competition!
Wrap Up
You’ve heard it all here from Big Ramy himself. A devoted and accomplished athlete, and best in the field, Big Ramy knows exactly what it takes to win and how to properly adjust post-competition to give himself an even better chance at seeing serious gains and repeating for a third time come next year. With the caliber of competition at Olympia each and every year, Big Ramy knows what it takes to succeed and only gives himself room to grow as he seeks to take down fellow giants that walk amongst him come competition time.
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 Enhanced and Big Ramy Instagram
Nathan De Asha Provides Physique Update 3 Days Out Of Prague Pro
Nathan de Asha is looking insane just three days away from the Prague Pro.
Nathan de Asha has been on a roll lately and he is looking to continue that trend during the 2021 EVLS Prague Pro. De Asha will be one of the top competitors on stage in the Czech Republic and he has been showing plenty on social media. His most recent physique update came on Wednesday via Instagram.
De Asha posted a recent video of a posing routine just three days out of the Prague Pro. In his caption, he explains that conditions have not been ideal leading up to the show but he still looks like he is in top shape.
“70% loading.SEASON FINALE!!After 3 days of shit sleep. On my feet all day at expo. N minimal food. We still coming. ??praying for 10.”
Nathan De Asha did not compete in this year’s Olympia because of travel issues but has been performing well since. He recently appeared on stage during the 2021 Yamamoto Pro, where he took home gold in Men’s Open. He has also claimed victories in the 2021 Arnold Classic UK and 2021 Europa Pro, which took place back in August.
The Prague Pro is an event that De Asha knows well. He has two previous appearances in the competition and has performed well. In 2017, De Asha finished fourth and earned a second-place finish one year later.
De Asha has showed plenty of workouts leading up to the event as he prepares to take on some other top competitors. This begins with Regan Grimes. After a victory at the 2021 KO Pro Egypt, Grimes earned his qualification to the 2022 Olympia but felt the need to get back on stage to see how he stacks up.
Roelly Winklaar is also scheduled to appear in the Czech Republic. Winklaar finished second to De Asha during the Europa Pro. Samson Dauda will also return to the stage after an appearance in the Egypt Pro while Rafael Brandao makes his return to action.
Nathan de Asha has run into some legal trouble over the years but he has been able to maintain an elite physique and win some competitions. This is a chance for De Asha to continue to shine and earn qualification to next year’s Olympia.
Since he was unable to compete this year, it is important for De Asha to get back on stage at the biggest competition of the year. By the looks of his recent update, it seems as though De Asha is ready to put on a show during the Prague Pro.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Perfect The Trap Bar Deadlift
The Deadlift Variation for Maximizing Strength and Hypertrophy
Considering the number of muscles engaged, the deadlift has to be regarded as one of the most effective resistance exercises for developing full-body strength.There are many functional deadlift variations that can be utilized to develop specific muscle groups and components of fitness.One such variation is the trap bar deadlift which uses a hexagonal-shaped barbell rather than a straight bar that is used in the conventional or sumo deadlift.This article will cover the muscles worked and the technique required to execute the trap bar deadlift before moving onto review the benefits of the exercise.
Trap Bar Deadlift Technique
While this exercise is a deadlift variation, be aware that the trap bar actually places the body in a slightly different position than the conventional deadlift which changes the mechanics of the movement (1).To effectively perform the trap bar deadlift, use the following 4-step guide.
1) Setting Up
Start by standing in the trap bar, assume a hip-width stance and keep the toes pointed forward.While a hip-width stance is recommended, physical attributes will dictate your stance. Some lifters with long limbs may find that a wider stance is required to allow them to take up the correct position.Rather than simply reaching down to the bar, drop down by pushing the hips back while keeping the chest lifted as this will prevent any movement occurring through the spine.If the correct position is assumed, the shins should be perpendicular to the floor, the back neutrally aligned and the shoulders directly over the bar.
2) Bracing
Before initiating the lift, with the bar still in contact with the floor, grip the bar hard, lift the chest, pull the shoulder blades together and actively squeeze the core muscles.
The purpose of this is to protect the body from injury and to facilitate an efficient lift. If appropriate bracing is not applied, it is possible that form will breakdown thus increasing the risk of injury.
3) The Drive
To lift the bar from the floor, avoiding thinking about picking the bar off the floor and instead focus on driving the feet through the floor.
Sometimes those who view the deadlift as simply picking the bar from the floor round their spine instead of maintaining a neutral position which can increase the risk of injury.
Therefore, concentrate on the feeling of the knees and hips extending as the feet are firmly driven into the floor.
4) Finish Strong
As you reach the top of the exercise, remember to squeeze the glutes tight and drive the hips forward. At the same time, maintain a core brace to prevent any spinal flexion or extension.
In the standing position, the body should be entirely vertical with the shoulders pulled back and down and the chest lifted high.
Upon reaching this position, reverse the movement in a controlled fashion ensuring that the back remains flat as the bar drops down to the floor.
Trap Bar Deadlift Muscles Worked
The trap bar deadlift targets a multitude of muscles throughout the body and therefore can be considered a highly effective full-body developer.This section will detail the major muscle groups that are targeted during the trap bar deadlift.
1) Glutes
The glutes are the most powerful muscle group in the human body and therefore play a crucial role in a number of strength and power exercises.Due to the degree of hip flexion performed during the deadlift, the glutes are placed under great demand and play an influential role in bringing the bar up from the floor to the hips.Therefore, the trap bar deadlift can be considered an effective exercise for developing glute function, strength, and size.
2) Hamstrings
While there are other deadlift variations that more specifically target the hamstrings, such as the Romanian and straight-leg deadlift, there is no doubt that the trap variation effectively works the hamstrings.The hamstrings are responsible for bringing about hip extension and knee flexion and are heavily involved in the trap bar deadlift as a result. However, it must be noted that because the trap bar typically places more demand on the quads (due to increased knee flexion), the stress placed on the hamstrings is slightly reduced.
3) Quadriceps
In a similar fashion to the sumo, the trap bar variation targets the quadriceps to a greater degree than a conventional deadlift.As touched on, a greater amount of knee flexion is typically required for a trap bar deadlift which causes this increased quadriceps activation.The increased flexion of the knee in the setup causes the trunk to be held in a more upright position which reduces the demand on the hamstrings and lower back.
4) Erector Spinae
The majority of deadlift variations will highly activate the erector spinae; this is because these muscles, which run the length of the back, contract in order to keep the back flat.The mechanics of the trap bar deadlift does contribute to a decreased demand on these muscles in comparison to other deadlift exercises. As a result, those who wish to limit the amount of stress placed on the lower back, while still regularly performing pulling exercises, may find it beneficial to use the trap bar variation.
5) Back Muscles
While the decreased back angle has a substantial impact on reducing the load placed on the erector spinae, having the torso in a more upright position may place more of a load on the traps, specifically the mid and upper traps.The lats are another muscle group of the back that are recruited during the deadlift in order to stabilize the spine.
Trap Bar Deadlift Benefits
The trap bar deadlift can easily be incorporated into a training problem and makes a great substitute for the conventional or sumo deadlift.Powerlifters, weightlifters, strongman athletes, crossfitters, sports athletes and those looking to improve their general health can experience significant benefits by adding this exercise to their training.This section will highlight five benefits to allow you to understand why the trap bar deadlift is such an effective exercise for strength, function, and hypertrophy.
1) Improved Pulling Strength
The trap bar deadlift is an excellent exercise choice for developing pulling capabilities or for adding in additional pulling volume.It can be used as a primary or accessory lift and can contribute towards a better performance with the conventional deadlift, sumo deadlift, front squat and back squat.In addition, a recent study suggests that the trap bar may be more beneficial than the straight bar for developing force, power, and velocity (2).The trap bar deadlift is also a great place to start for the beginner and it requires less of a hip hinge – a movement that some beginners can find challenging to begin with.
2) Weightlifting Benefits
For Olympic lifters, the trap bar deadlift can prove to be an effective exercise for facilitating a better clean or snatch as it will effectively build total-body strength.There are similarities between the first pulls of both the clean and snatch and the trap bar deadlift. The main similarity is in terms of trunk position as all of these exercises place the trunk in a more upright position. While it should not be used as a replacement for the clean or snatch, adding it into your training as a supplemental lift can be highly beneficial.
3) Reduced Lumbar Stress
The conventional deadlift places a great demand on the spinal erectors, hips, and hamstrings due to the reduce flexion at the knee in the setup.As reflected on, this makes the trap bar deadlift an effective choice for those who are looking to reduce the demand placed on these muscles. Many individuals struggle with lower back issues and pain, therefore, there may be times where you need to use the trap bar deadlift in order to reduce the loading on the lower back.
4) Glute and Quad Development
For those who are looking to develop muscle size, the trap bar deadlift will apply a large amount of stress to the quadriceps and glutes.With appropriate nutrition, these muscles will adapt to the training stimulus and significantly increase in strength and size.Once again, the reason that the quadriceps and glutes are subject to the greatest amount of stress in the trap bar deadlift is due to the upright position of the trunk.
5) Supramaximal Lifting
For those who are at an advanced level of training, the trap bar deadlift can be loaded supra-maximally and research suggests that a greater load can typically be lifted with a trap bar deadlift (3).There may be a number of reasons for incorporating supramaximal training. It may allow you to become more accustomed to dealing with heavier loads and overload the nervous system.This can have a consequent positive impact on your strength capabilities and allow you to more safely and effectively lift heavy loads.
Final Word
While there are a number of useful deadlift variations, the trap bar deadlift is an excellent exercise for a variety of reasons.Not only will it significantly develop strength and size, but it can also be a practical choice for those who need to reduce lower back loading.
References:
1 – Swinton, Paul A.; Stewart, Arthur; Agouris, Ioannis; Keogh, Justin W. L.; Lloyd, Ray (2011-07). “A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads”. Journal of Strength and Conditioning Research. 25 (7): 2000–2009. doi:10.1519/JSC.0b013e3181e73f87. ISSN 1533-4287. PMID 21659894.
2 – Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Galpin, Andrew J.; Costa, Pablo B. (2016-05). “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells”. Journal of Strength and Conditioning Research. 30 (5): 1183–1188. doi:10.1519/JSC.0000000000001352. ISSN 1533-4287. PMID 26840440.
3 – Lake, Jason; Duncan, Freddie; Jackson, Matt; Naworynsky, David (October 24, 2017). “Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance”. Sports. 5 (4). doi:10.3390/sports5040082. ISSN 2075-4663. PMC 5969032. PMID 29910442.
How To Gain Muscle Mass Quickly – A Guide On What To Eat And How To Train
Put On Muscle Mass Using This Technique
Many people quit the fit lifestyle when they join a gym to put on muscle mass but can’t see the weight scale budge in the right direction. Most people want to get results in the shortest time.
If you want to put on muscle on a timeline, you can’t afford to go wrong with the training, diet, and recovery. In this article, we’ll show you the way by telling you everything you need to know about gaining muscle on a deadline using a technique.
Setting The Right Target
Before you begin your transformation, you need to make sure you’re setting achievable goals. To keep your bulking phase sustainable, we suggest not wanting to put on more than 2lbs weight every week.
Whatever your diet is right now, add 500 calories to it if you want to put on 1lbs weight in one week. Adding 1,000 calories to your diet can speed up the bulking process and help you gain up to 2lbs a week.
How To Train To Put On Muscle Mass
Earlier, people used to overlook their diet when it came to building muscle but now a personalized training program has taken its place. Many people think that they will put on muscle mass irrespective of how they train unless their diet is right.
You can’t afford to put the training program on the back seat. If training routines were so inconsequential, the pros wouldn’t be spending thousands of dollars every month on their coaches trying to fine-tune their exercise routines, numbers of sets and reps they perform.
Designing The Right Training Program
If you’re a beginner or want to do a transformation, you should give your body at least 12 weeks to show major improvements. We would suggest you divide the 12 weeks into 3-week training routine splits.
3-weeks is the right amount of time for your body to get the most out of your workouts without letting it adjust to your routine. Change the intensity of your workouts week-on-week to push your muscles as you get closer to the 12-week mark.
For example – start your training program with a vanilla training program where you perform five exercises in a workout and do 3 sets of 10-12 reps. In the second week, switch to the German Volume Training (GVT) where you do 10 sets of 1 exercise before moving on to other exercises.
In the last week, you should increase the intensity of your workouts in a way that you’re only doing 3 exercises but are performing 5-7 sets and 15-30 reps on each lift. The increase in intensity will help in conditioning your muscles.
What And How Much To Eat To Put On Muscle Mass
If you’re planning to build muscle mass, your goal should be to eat around 3,000 calories a day. Of these 3,000 calories, 40% should come through carbs and the remaining 30% from proteins and fats each.
If your weight (muscle mass) isn’t increasing at the required pace, bump up your calories by 500 every time. We would suggest you wait for three weeks before modifying your diet. You need to give your body enough time to respond to your diet and training program.
You also need to make sure your recovery is on point. None of the diet and training improvements will do you any good until you’re recovery well. You should be sleeping between 7-8 hours every night.
How many calories a day do you eat currently? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
5 Things To Look For In An Online Coach
Finding an online coach is important and these five aspects are important.
Online coaching is all the craze nowadays. It seems like everywhere you turn, another trainer offers online coaching. Bodybuilders are also online coaches. People who’ve never trained a soul in person are so called online coaches.
Heck, even the fitness enthusiast who started lifting last week has online coach in his Instagram bio.
Your options are limitless as the consumer and because online coaches are competing with the internet of online coaches, it’s hard to distinguish between the solid ones and the ones out to make a quick buck in the name of fitness.
Unfortunately, most online coaches are awful, unhelpful, and inexperienced. I wouldn’t panic though. Being in this space for years, I’ve met and have worked with many exceptional online coaches.
They are so valuable, can utterly change your life/physique, educate you better than a textbook, and generally cost far less than in person personal training. You get all the personal benefits of personal training without the price tag of it. Well, at least that’s how it should be.
But here are 5 key things to search for before ever hiring an online coach.
1. Responsiveness
In the world of celebrity fitness and fitness influencers, people are getting comfortable making money as their follower count ticks up. They appear fit, caring, and down to Earth on a screen, but they have an overflowing inbox of client emails they’re ignoring
You wouldn’t believe the stories I hear of some of the biggest names and nicest personal in the fitness industry who are poor responders.
They have money and followers. They don’t care about you as much as it may initially appear. In most circumstances, you need to get crystal clear on the level of responsiveness you’re getting yourself into.
The coach you hire needs to be clear on this and provide a reasonable response time. A 24-hour response window is generally good. Most coaches should offer this at least during the work week.
If online coaches are vague about response times, they’re probably not very good at it. Online coaching is cheaper than personal training, but it’s still a hefty price to invest hundreds per month.
If you can’t get a same day response most days, you have an online coach who’s managing way too many clients and overcharging you for C level service.
2. Level of Support
Speaking of response times, you should also look at their level of support. There’s no right or wrong thing to look for, but know that bigger names generally provide less support.
I’ve heard stories of people paying big named fitness gurus massive bucks to be told they can only send 2 emails per month. Some coaches don’t do formal check ins, so you’re forced to reach out for accountability.
The first few interactions with an online coach shows how invested they are in the coaching relationship. If you’re pouring your heart out to your coach and they respond with one or two quick sentences, they either don’t care or lack the communications skills to actually coach.
This is why the level of support and care they provide generally far outweighs a person’s experience or credentials. Most coaches and even clients know what to do, but the mark of a great coach is one who knows how to communicate that to you and empower you to take action.
So look for their systems. Ask what level of communication is available and see how far they’re willing to go to help you. This is not asking for too much. You have options.
There will always be a coach who’s willing to go the extra mile. Personally, I offer my clients unlimited messaging and email contact w/ a 24 hour response time on top of a formal check ins and phone consults should they need it.
I also provide technique feedback, video feedback, and constantly send them resources along with checking in with them when I don’t hear from them.
It sounds like I’m on some high horse, but I will go as far to say that I’m sure there are coaches out there who will go further then me. The takeaway is to be crystal on the level of support you need. Don’t settle for a coach who doesn’t come close to meeting that.
3. Testimonials
Good coaches have testimonials. They don’t always flaunt it around, but you’re more than welcome to ask for them. Ask for testimonials, user reviews, before/afters, and even ask why some clients didn’t see progress.
In fact, if a coach says they’ve never had anyone not made progress, they’re lying out of their booty.
They should be transparent about their client history. Ask yourself the following about them:
Have they helped many people who have similar goals as you?
Have they helped similar demographics as yourself?
Is the way they help people what you’re looking for?
A coach with testimonials is generally a green flag. People should love working with them. If you don’t feel sold from their testimonials, it’s probably not going to be a good match.
4. Personalization
The beauty of one on one help is the personalization. We can all read about general advice on the internet. It doesn’t cost us any money and not much time to read that we should lift harder and eat better.
However, a good coach will tailor general advice towards you, your lifestyle, and preferences. In the greedy world of online coaching, it’s deeply common for popular coaches to take on hundreds of clients and give them all cookie cutter programs.
In fact, it’s also common for many coaches to hire other coaches to do their work for them. You have to be entirely sure the coach you’re signing up for is who you’re actually communicating with and that they’re personalizing the plan towards you.
Good coaches make it an effort to make this known. They listen to what you need and value the relationship over the dollars.
It should be well communicated what you’re working on, and what you need to do each week to improve. No two bodies are the same. No two lifestyles are the same and thus, no two coaching programs or approaches should be identical. Search meticulously for personalization.
5. Experience
How much a coach cares and will work for you closely one on one is monumental. That being said, there is undoubtedly something to be said about experience. The most successful companies in the world don’t hire people based on intention, potential, and good will alone.
You shouldn’t hire a coach based solely on that either. There are many people passionate about helping others and will work deeply hard for you, but if they’re incompetent or inexperienced, it doesn’t matter.
So ask for their coaching history. Here are some important things to ask:
Have you ever trained people in person?
How long have you been coaching people online?
What is your coaching experience like?
Have you ever been coached yourself?
How do you continue to learn and educate yourself as a coach?
What are your formal credentials like?
Where does your coaching, training, and nutrition approaches come from?
How much do you keep up with new research?
Big red flags are coaches who don’t value research, further education, or hands on experience. Good coaches should also have relatively high experience working with a variety of clients along with clients similar to your demographic.
Vetting through their social media or the content they create tells you a lot about what they believe to be true. If they seem very extreme, married to specific approaches, or make absurd claims, they’re likely a bad coach.
So remember, you’re not only hiring for how nice a coach is or how well you connect with them. You’re also judging them on their expertise. That expertise can separate a bad coach from a good coach or a good coach from a great coach.
Ultimately, you’re not looking to make friends. Your true desire is get results.
What Is Wave Loading & How Can It Lead To Muscle Growth?
Add intensity to your workouts for serious gains.
You work hard in the gym with plenty of quality routines, but wave loading may be something you are missing. We all seek the best intensity for our workouts and research the heck out of the Internet to find ways to boost our gains, but sometimes to no avail. We want to bring this great form of training to you so you fully understand some of the top ways to see that desired growth.
Wave loading is something to add to your routine for it will increase intensity, something we unfortunately find is lacking. With the right approach, we can see our muscle building and power output goals come to life and adding intensity and overload to our workouts is a sure fire way to make this happen.
Let’s take a look at wave loading and see what this form of training is all about. From what it is, to the benefits of it, and an example of what it looks like, you’ll be well on your way to getting a great workout with wave loading. We all seek added intensity and a drive to perform at our very best. Trying something new is just one way to switch things up and really see that change in our training and performance we want most.
What Is Wave Loading?
Wave loading is a great form of training to add intensity and variety into your lifting routine for increased strength and size. Wave loading works with a progressive rep and intensity format where you perform a series of sets all while increasing in weight and decreasing in reps for each wave. However you choose to structure your format will depend on the amount of waves, but typically it will be around two to three. The point is to maximize your training for the best in terms of strength and size all while seeing increased performance results (1).
Wave Loading Benefits
When it comes to wave loading and the benefits around this form of training, it’s important to realize that with the increased intensity comes a great deal of strength and power potential. You no longer are dealing with straight sets which can seem rather flat, meaning you stick to one weight, bang out three sets, and call it a day. What you will find is that the benefits below are all a result of more intense movements with greater load.
Benefits of wave loading include:
Increased strength for better workouts and performance (2).
Bigger muscles to add to our massive and shredded physiques others will envy.
More muscular speed and endurance to allow us to push harder in other workouts.
Improved power for either performance or other sport specific movements that require it (3).
Good variation to change up our workouts and give us something new to try.
Examples Of Wave Loading Routines
Let’s take a look at some wave loading examples to fully understand how to structure this type of workout. The right approach means you know exactly what needs to get done so you’ll never have any questions left unanswered. It may require some math on your part to figure the right percentages but this is where a training journal can come into play so you know exactly what is needed in order to train harder and perform better.
A simple wave loading format would look something like this:
What you’ll find above is the weight used to perform 3 reps then gets moved down as you cycle back to 4 reps. You are increasing weight ever so slightly, but it works as a way to physically challenge your muscles with the increased load and mentally allow you to not even think about the increase in weight.
Potential Risks
If done correctly, and of course safely as all lifts should be, the potential risks are actually slightly low. However, with the increased load, you will find that you may fatigue faster, so recovery and managing the amount of weight should be high on your priority list. Stretching and other forms of recovery, like yoga, are great to throw in, but using a foam roller can be an easy way to achieve serious recovery and increased gains.
Wave Loading Vs. Straight Sets
You may be wondering what the benefit is to wave loading versus something like straight sets. With straight sets, you can certainly see gains to muscle growth, muscular endurance and power, among other lifting benefits, but the intensity is something to heavily consider. When it comes to something like higher intensity work, whether that be with lifting or even HIIT workouts for that cardio boost, you start to build a solid base for power and explosivity. Depending on your goals, whether you are a powerlifter or bodybuilder, or an athlete where explosive movements are a priority, this can serve you well. So, we aren’t saying throw straight sets out the window, just to consider wave loading as part of your routine to mix things up.
For those of you looking for a serious pump before your workout, check out our list of the Best Pre-Workouts for some awesome products. Post-workout gains come with a great protein powder for increased muscle growth and recovery so definitely look at our list of the Best Protein Powders for some seriously effective products!
Wrap Up
Wave loading is an effective and worthwhile form of training to consider. A great way to promote explosivity and power, while also aiding in muscle growth and increased muscular endurance, the added intensity is sure to mix things up and improve all your gains. Give this a try to see just what it can do for you, for you won’t be disappointed by the results. And be sure to add in some premium supplements to ensure you don’t sacrifice any of those hard-earned 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
Morton, R.; et al. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Sarabia, J.; et al. (2017). “The effects of training with loads that maximise power output and individualized repetitions vs. traditional power training”. (source)