Tag: Bodybuilding
Straight Facts: Debunking The Biggest Protein Myths For Building Muscle
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Jerry Brainum debunks the biggest myths in bodybuilding regarding protein
Protein is the foundation of building muscle in bodybuilding. It’s the most basic knowledge an aspiring bodybuilder learns upon taking up weight training. However, despite this foundational knowledge, over time there have been many myths that unnecessarily complicate things when it comes to determining the correct diet for your bodybuilding needs. In our latest episode of Straight Facts, Jerry Brainum highlights the biggest protein myths prevailing in fitness today – and debunks them once and for all.
As with all things involving diet and fitness, things have become let’s say… complicated needlessly. Fitness and diet culture is a big ticket item for businesses. Sadly, there are many diet plans and business models aimed to prey on those looking for ways to lose weight or gain muscle with bogus concepts or information. That’s why Jerry Brainum breaks down the biggest myths and uses researched studies and science to clear the air.
You can watch his full video episode above. But et’s also recap the biggest protein myths below.
MYTH: Protein destroys your kidneys
Jerry Brainum explains that this misconception was based on a study done into kidney failure and protein intake. But the issue with the study is the fact that the test subjects were people who already had existing kidney failure (to the point where they are already on dialysis).
So yes, if you have kidney issues already, you need to be careful about protein intake. But Jerry Brainum warns that it’s a mistake to expand this out to the larger public. Kidney problems that have contributed to health dangers or death is less likely due to protein intake but drug use by bodybuilders.
MYTH: Protein causes a loss of calcium which leads to the loss of bone mass such as osteoporosis
Protein does have acids that are sulfur based. This is a fact that then led to the idea that high protein diets would cause calcium loss in bones. Jerry Brainum discusses a study that was done using pure protein. The results showed that, indeed, the pure protein led to a loss of calcium.
However, protein sources from food are never pure protein alone. In fact, even protein supplements are not pure protein. For example, most protein-based foods contain a mineral such as phosphate. Studies show that as long as phosphate is present, protein will not cause issue with calcium levels.
MYTH: Protein Makes You Fat
Eating too much protein does not need lead to weight gain. This was discussed in our previous episode of Straight Facts as well which explored weight loss myths. Jerry Brainum explains that the reasoning behind the myth is that protein contains calories. Basic knowledge tells us that too many calories will lead to weight gain. However, protein is oxidized in the liver when in excess. This is not converted into fat. While food that contains protein can have other nutrients that contribute to weight gain – protein itself will not increase fat.
MYTH: Protein Timing Windows
It was long thought that there was a “anabolic window” after training in the gym. This window would be vital to utilizing protein for optimal muscle mass growth. Typically, this window was consider to be 2 hours after a workout. However, studies have shown that protein synthesis actually peaks in 24-48 hours after workout. So forcing your protein intake right after a workout is rarely necessary.
Jerry Brainum does note that there is one exception. Some studies show that the more advanced you are, it would be a good idea to ingest protein within an hour after a workout. It’s slightly beneficial but nothing game changing.
MYTH: You Can’t Get Enough Protein On A Vegan Diet
Jerry Brainum calls BS on this notion. He believes that it is possible to get enough protein on a vegan diet… but it does take a lot more work. Essential amino acids are less complete in a vegan diet and would require additional supplementation and make sure you are eating the right kind of foods within the vegan wheelhouse. Additionally, vegan foods are often fibrous and can make you feel more full – making it harder to eat the amount of food necessary to get the protein you need.
MYTH: The More Protein You Eat The Bigger You Get
Jerry Brainum explains that more protein does not equal exponential increased gains. Of course eating the right amount of protein is important. This may require upping your protein intake as a bodybuilder. However, as was mentioned earlier, excess protein is oxidized by the liver. So it no longer contributes to help with muscle mass growth after a certain point. It won’t make you fat but it also won’t make you stronger/grow muscle mass.
MYTH: Everyone Needs A Protein Supplement
Jerry Brainum discusses how it’s a good idea for vegan bodybuilders to use protein supplements. But most people can get all of the protein they need on a regular diet easily. Supplements are convenient but not necessary for bodybuilding success if you can naturally eat enough food and enjoy doing so. You will not fail as a bodybuilder if you don’t use protein supplements.
However, if you find them to be more convenient for your lifestyle in order to achieve success, then they are an extremely helpful alternative. Just not 100% necessary.
Wrap up
The internet has made information far easier to obtain. Unfortunately, it has also made misinformation far faster and easier to spread. That’s why Jerry Brainum used this episode to focus on debunking the biggest myths he has seen discussed online. He does note, however, that the very nature of science is to know as much as we can right now. Things may change – and some beliefs can be proven false or true later with new studies or technology available.
Many of the myths on this list were once seen as fact by the scientific community. This doesn’t mean science is untrustworthy. It simply means to have an open mind and do constant research as time passes.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. Make sure to also swing by every Wednesday for new episodes each week!
Chris Bumstead And Brett Wilkin Put Together Back Workout To Build Size And Width
Chris Bumstead joined Brett Wilkin in the gym to put together a massive back workout.
Chris Bumstead is at the top of Classic Physique and has been for years. The reigning three-time Olympia champion has been putting in massive work in the gym looking for his fourth consecutive title in December. Recently, he joined Brett Wilkin down in Florida for a back workout that will build incredible size.
Wilkin is one of the up-and-coming talents in bodybuilding. He is coming off an Arnold Classic performance that saw him place sixth. He began as a 212 competitor but was able to put on the necessary size to make the switch to Men’s Open. As for Bumstead, he is back in the gym and looking as strong as ever.
Chris Bumstead spent some time out of the gym early in the year because of complications with COVID-19. Now, he is back to training for the Olympia and looking like the champion that he has been for years now. Down in Stuart, FL, Bumstead and Wilkin were led by coach Matt Jansen at the Revive Gym.
Back Workout
Chris Bumstead and Brett Wilkin took on the same workout but hit the exercises for different amounts of sets and reps. This depends on what the lifter was trying to accomplish with this particular workout.
Lat Pulldown – Bumstead 2 sets of 10, Wilkin 7 reps
Iso Row Machine – Bumstead 3 sets, 10, 7, and 3 reps, Wilkin 2 sets, 10 and 3 reps
Chest Supported T-Bar Row – Bumstead and Wilkin, 1 set, 4 reps
Cable Triceps Pushdown – Bumstead 3 sets, 8, 10, and 14 reps, Wilkin 2 sets, 5 and 15 reps
Seated Cable Low Row – Bumstead, 1 set, 11 reps
Over the course of the workout, both Chris Bumstead and Brett Wilkin were sharing their technique performing the exercises. Bumstead explains how he squeezes each rep at the top to maximize results and stretch. This also helps posing as he is comfortable with flexing and squeezing muscles.
“I really focus now on my back through at least three of the exercises. I actually hold each rep in the contraction. So I squeeze my back like I’m hitting a pose on stage and then I let it go. It really helps me build my mind muscle connection, not as it can go heavy but it helps,” Bumstead said.
You may have noticed that there were not many sets performed in each exercise. This is something that Bumstead explained in the video. He likes to keep volume low but gives great attention to detail during each rep. He practices slow contractions to build tension and this maximizes results despite the small number of sets.
Chris Bumstead is used to training with the mass monsters in Men’s Open, including his brother-in-law Iain Valliere. This time, he was able to join another young prospect in the sport and crush a back workout.
“Alright so that’s a wrap on today’s back workout. Did a pretty successful training session as always, we keep the volume decently low, and do 1 or 2 working sets but it’s all you need for gas, by the end you can’t even pull anymore because we’re actually putting the work in on each set. So it’s good training with Mr. Brett over here,” Bumstead said.
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Shaun Clarida Hits Offseason Arm Workout That Will Split Your Sleeves
Shaun Clarida continues to build incredible size during his offseason training.
Shaun Clarida is a former Olympia champion in the 212 division. He won this honor in 2020 before being upset by Derek Lunsford in 2021. Clarida might be looking to step it up in divisions and an arm workout like this can help build necessary size.
Clarida made his Men’s Open debut during the 2021 Legion Sports Fest. He won the competition and earned qualification to the Olympia in the Men’s Open division. To this point, it is unknown if he will compete and if he does, which division it will be. Clarida has expressed interest in competing in both 212 and Men’s Open.
If he is to make his Olympia debut in Men’s Open, Shaun Clarida will certainly have some competition. The caliber of talent is high and this is why Clarida will have to continue to build size. This arm workout is one that can help accomplish this goal if Clarida has his eye on Las Vegas in December.
Shaun Clarida Full Arm Workout
Tricep Rope Pushdown
The tricep rope pushdown began the arm workout for Clarida. He explained that he likes to begin his workouts with isolation arm workouts to warm up the biceps and triceps. This allows Clarida to get comfortable before performing more complex movements. He began with two warmups before two to three working sets.
Cable Curl
After warming up the triceps, Clarida begins to work the biceps a bit. He uses a D-Handle during this workout because of the benefits of the grip. Clarida performed two warmup sets before two to three working sets. The final set was a unilateral variation where he performed a umber of sets with one arm before moving to the other.
Single-Arm Overhead Tricep Extension
This is another isolated motion from Shaun Clarida during this workout. He explains that this is one of his favorite movements in the gym because of the pump that it gives his triceps. This is the first exercise that begins a normalized three set, 10-rep plan.
EZ Bar Curl x Underhand D-Handle Tricep Pressdown
Clarida performs this exercise with an EZ Bar because it removes wrist mobility during the lift. This barbell also helps build muscle-fiber recruitment. Clarida takes on this workout with a 30-pound barbell before working it up to 100 pounds. Following the EZ Bar curls, Clarida supersets them with an underhand D-Handle pressdown. This is a movement that isolates the long head of the triceps.
Cross-Body Dumbbell Hammer Curl
One of the final exercises of the day are cross-body dumbbell hammer curls. This is a neutral-grip curl that works the brachialis in the bicep. Clarida has been a mass monster on stage and this is necessary as he begins to transition to Men’s Open. This is a workout to build that size and thickness for the stage.
Overhead Cable Extension
The final workout of the day came while seated on a military bench. Clarida set the machine at shoulder height to perform the overhead cable extension. This is a variation of a skull crusher, which is another big-time workout to build size in the triceps.
Shaun Clarida Arm Workout Breakdown
Tricep Rope Pushdown: 6-7 sets of 10, double drop set on the final set
Cable Curl: 6-7 sets of 10
Single-Arm Overhead Tricep Extension: 3 sets of 10
EZ-Bar Curl: 3 sets of 10
Underhand D-handle Tricep Pressdown: 3 sets of 10
Cross-Body Dumbbell Hammer Curl: 3 sets of 10
Overhead Cable Extension: 3 sets of 10
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Science Of Perfecting Your Physique As A Bodybuilder
Work to optimize your physique and see great bodybuilding gains.
There’s no doubt that hard work is one of the most important elements behind any athletic endeavor and the science of perfecting your physique is incredibly important as you seek gains. There are no cheats that will help you easily become a star fitness athlete. But of course, this doesn’t mean that blind hard work pays off either and that is particularly true for bodybuilding.
It takes a very careful consideration to both nutrition and exercise to truly sculpt the body into something masterful. Behind all that hard work there is a science backing every decision up. Building your physique is an art form, like a sculptor molding a piece of stone into a marvelous statue. It is here at this intersection of art and science that a bodybuilder lives, carefully working with amounts of dosages of food and supplements while crafting their muscles to look symmetrical and uniform.
While it is true that some muscles do grow faster than others, and everyone is different so this may manifest itself differently, the right approach can take you a long way and lead you to those gains you seek the most. Understanding why you work so hard will pay off in the long run for you need to know the specifics of what you want to become. Having this goal in mind is exactly what you need most to see effective and worthwhile gains.
Let’s dive into the science of perfecting your physique and how best a bodybuilder can prepare for training and competition. Going beyond just hard work requires diligence and close attention to detail for again, both science and art sometimes require that fine tuning. At the end, you will have a physique others will most certainly envy.
Photo via @bpakfitness Instagram
Who’s In The Video
Ben Pakulski is a professional bodybuilder from Canada with some top finishes on the pro circuit. His work ethic and dedication to the bodybuilding craft has led him into other ventures outside the gym like a degree in Kinesiology and an author of a book surrounding bodybuilding and nutrition.
Dr. Jacob Wilson holds his doctorate in exercise physiology with other degrees in sports nutrition and sports psychology. A published author and dedicated researcher, his role is to conduct tests and see what is the most useful form of training and nutrition when it comes to competitive athletics.
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What They Had To Say
Cardio
Dr. Wilson made it clear that running was one of the worst things for a bodybuilder to do. Not only does too much cardio limit muscle growth, but it will show a decline in strength as well. He makes this clear with an example involving Ben Pakulski.
Ben has massive legs and clearly needs to lift big weight with exercises like squats and the leg press to keep up his size. If Ben were to run longer distances, he would lose that valuable leg muscles and therefore, no longer be able to lift as much weight as he needs to during his heavy exercises.
Dr. Wilson says the best form of cardio is high intense cardio, or what most people refer to as high intensity interval training, where you will lose fat, raise your metabolism, and gain muscle. You get your heart rate up, don’t sacrifice gains, and still accomplish a fantastic workout (1,2).
Examples of high intensity interval training can range from burpees, high knees, or mountain climbers, all the way to hill sprints or bike sprints. This is really a preference of what you would like but the benefit to so many options is that you can pair certain exercises together to create a great combination and craft a well-organized training routine. As long as your heart rate gets going and you start to see amazing gains, the combination of exercises is all just a preference to you.
Supplements
In this video, Ben discusses supplements and what he believes is best to take. He starts with protein powder for those post-workout needs. A great protein powder will work to enhance muscle growth and repair those worn-down muscles, so they heal and grow back stronger. Along with this, it will enhance recovery and can lead to weight loss or better weight management since protein helps keep you full for longer with less snacking or cravings (3,4).
Glutamine is an amino acid found in your body and serves as the building block of protein. Ben makes it known that this is good to take either post-workout, or first thing in the morning and on an empty stomach. Glutamine works to enhance healthy gut function, improve muscle growth, and aid in other bodily functions to improve your health, wellness, and performance (5).
To keep up on your health, Ben talked about spacing vitamin C throughout the day with meals, while also taking a multivitamin. Vitamin C as we all know is a immune booster, along with other benefits, and a multivitamin can allow for those missed nutrients, or ones we are deficient in, to enter our bodies so we stay on top of everything we need most (6).
Lastly, Ben talks about using L-carnitine as an effective supplement for moving fatty acids and turning them into fuel. Through the mitochondria, this works for energy and can play a role in your metabolism and weight management, something that will aid in your physique perfecting goals nicely (7).
Wrap Up
The science of perfecting your physique is something all bodybuilders and athletes should take note of. What this can do is greatly enhance your ability to see gains and sculpt that desired physique you want most. On top of everything else, you will be confident in knowing you have done everything you can to give yourself the best chance at success when it comes to training, a healthy lifestyle, and competition. By following some advice from bodybuilder Ben Pakulski and Dr. Jacob Wilson, you have a better idea of how to best tackle those physique goals to craft that shredded and toned aesthetic.
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
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Ito, S. (2019). “High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Cruzat, V.; et al. (2018). “Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Pooyandjoo, M.; et al. (2016). “The effect of (L-) carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Get A Shredded Midriff With This Ab Workout
Get A Shredded Midriff With This Ab Workout
Washboard abs are hard to get. This is why only a few people have them. It takes patience, persistence, and an iron will to get a shredded core. You have to focus on your training and nutrition if you want to build a six-pack.
While it is true your diet plays a big role in building abs, you can’t overlook the importance of your workouts. A balanced diet can help you reduce your weight and body fat percentage and your ab workouts will help you get a shredded midriff.
1. Hanging Leg Raises – 3 Sets 20 Reps
Hanging leg raises are a great way to start your ab workout. It will help exhaust your abdominals at the beginning of your workout. This exercise helps target your lower abs which hold the stubborn body fat.
Most people make the mistake of swinging their bodies while performing this exercise. You need to keep your upper body at a fixed position and only move your legs. Bring up your legs so they’re parallel to the floor. Keep the movement slow and deliberate.
2. Cable Crunches – 3 Sets 20 Reps
Using cables in your ab workout helps you maintain a constant tension on your midriff throughout the exercise. Cable crunches work the upper and middle abdominal muscles and will leave you with an incredible pump by the end of this exercise.
Attach a cable extension to the pulley. Kneel down facing the pulley and hold the cables at the sides of your neck. Perform a crunch and try touching your knees with your elbows. Squeeze your midsection at the bottom of the movement.
3. Russian Twists – 3 Sets 20 Reps
Obliques are the most overlooked muscle group when it comes to ab training. Obliques give your abs the shredded and peeled look. If you find this exercise easy, use weights to add resistance. Russian twists also help with developing the V-cut in your lower abdominals.
Sit with your feet lifted about six inches off the ground. Hold a dumbbell or a weight plate in front of your chest. Turn to your right side, exhale and squeeze your oblique. Return to the starting position and repeat for the left side.
4. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves around the world for their effectiveness. They are incredibly effective at giving you a tight and firm core. Planks also help with building strength and conditioning your midriff. Increase the time as you get better at this exercise.
Many people make the mistake of letting their crotch hang low or forming a bridge by lifting their butt too high. This takes the tension off your core. Make the most of this exercise by holding your body in a straight line and keeping your core tight.
5. Decline Crunches – 3 Sets 30 Reps
Crunches are the staple exercise in most ab workouts. Crunches work the upper and middle abdominals, but performing the crunches on a decline bench will target your lower abs as well. If 30 reps are too easy, feel free to use weights.
Crunches aren’t just about going through the motions. Inhale while you’re at the bottom of the movement and exhale and squeeze your abs while you’re at the top of the movement. Keep your hands at the back of your head throughout the movement.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilder Jordon James Shares the Secret to Losing Weight and Getting Ripped
Image via Instagram @jordonjames_
INBA PNBA Natural Olympia competitor Jordon James says early morning fasted cardio is the secret to losing weight.
Exercise is essential to losing weight and getting ripped, but everyone in the fitness game long enough knows that it’s what you eat that gives you a chiseled physique. Although, there is one secret morning exercise James claims has been a game-changer for getting shredded. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia competitor Jordon James recently revealed his diet and secret to losing weight on a podcast.
Jordon James competes in the Men’s Physique category. James made his natural bodybuilding debut in 2021 at INBA PNBA Iron Gladiator, where he received gold medals across the board and won all classes. Soon after, he received 1st place in his pro debut and second bodybuilding show at the INBA PNBA Clash of the Titans on Saturday, August 28, 2021, in Hermosa, California.
Jordon James was interviewed by The Prodcast With Prodigy podcast, where he spoke openly about his diet. James stated:
“It’s so fulfilling when you put the work in and you train hard, and you do what you’re supposed to do with your diet, and you look at your body in 6 weeks or however long you’re prepping and your body like looks good.”
Diet and Secret to Losing Weight
James went on to detail his diet, which consists of egg whites and oatmeal for breakfast and two lunches – ground turkey or chicken breasts with spinach and rice. Before a workout, he’ll have a protein shake, and his post-workout meal is more chicken, rice, and spinach. Lastly, before bed, he’ll have a protein shake.
Jordon James revealed the secret to losing weight and getting ripped is fasted cardio. Although, admittedly, he says it’s no secret. James claimed:
“Every morning, the secret. No, it’s not a secret. A lot of people know. But the secret is fasted cardio. Which is doing cardio when you have an empty stomach which helps you lose weight. And usually, the best time to do that is as soon as you get up early in the morning.”
Of course, James does have a pretty rigid diet, which is a vital part of losing weight and getting ripped. But James says early morning fasted cardio does wonders for weight loss.
James says he prefers to do his fasted cardio on the StairMaster. He says it’s perfect for sweating a lot and preserving muscle mass. And he does it every morning at 5:30 for 45 minutes – 1 hour when he’s prepping for shows (an hour as he gets closer to the show). And he dials back a bit on the StairMaster during the offseason to 30 minutes.
Jordon James uploaded a clip from the podcast below where he goes into detail about his diet.
https://www.instagram.com/reel/CcJUMJmoqyK/?utm_source=ig_web_copy_link
Recap
According to professional natural bodybuilder Jordon James, if you want to lose weight and get ripped fast, you’ll want to focus on your diet and eat ample protein. But also include fasted cardio into your plan, preferably in the morning.
Follow us on Instagram, Facebook, and Twitter for more fitness tips from the best natural bodies.
Cedric McMillan Has Passed Away At 44 Years Old
Beloved pro bodybuilder Cedric McMillan has reportedly passed away
Arnold Classic champion pro bodybuilder Cedric McMillan has passed away at 44 years old – close sources to Generation Iron and family members have confirmed. The tragic news comes shortly after McMillan was very open about his past heart issues and near death experience in 2021.
Though the details have not been confirmed, sources state that Cedric McMillan suffered a heart attack while on the treadmill. The pro bodybuilder had been delaying his return to competitive bodybuilding due to his health issues – but was very optimistic about being able to return to the stage at some point in 2022.
To many, Cedric McMillan was the return of the “classic” look that so many fans wanted to see in Men’s Open bodybuilding. His presence, and his eventual win at the Arnold Classic 2017, may have helped in part bring the Classic Physique division into fruition. Though McMillan remained in the Men’s Open division himself.
Arnold Schwarzenegger was very optimistic about Cedric McMillan’s physique – and held it up as the pinnacle of what modern bodybuilders should look like in the sport. McMillan was never able to regain another Arnold Classic trophy, nor win a Mr. Olympia event.
In December 2021, Cedric McMillan spoke openly about a near-death experience he suffered due to heart issues. This ultimately kept him out of his planned competitions such as the Legion Sports Fest Pro and the Arnold Classic. McMillan was focusing on recovery but also saw the event as a wake up call for his health and future tactics in the sport.
This story is still developing and Generation Iron will update with further information as it becomes available. The entire staff at Generation Iron sends condolences to friends and family of Cedric McMillan at this time.
Jacob Ladon is a staff writer and former amateur bodybuilder. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. He reports and comments on all bodybuilding related matters.
5 Best Ways of Fixing Muscle Imbalances
If you’re like most mortal beings, there are high chances that you have at least one muscular imbalance. Your right bicep might be bigger than the left or your right quad might be more striated than the left.
Before we begin, let us tell you that there is nothing wrong with muscle imbalances, and you shouldn’t panic if you have one. Muscle disproportions are a common phenomenon. If you are right-handed, there are high chances that your right limbs are stronger than the left.
Start Your Exercises With The Weaker Side
Every individual has a particular side he starts his exercises with. For example, you might always start with your right side when performing exercises like the dumbbell bicep curls, walking lunges, bent-over dumbbell rows, etc.
Our minds get into an overdrive mode as soon as we lift the weights and we subconsciously begin a set with the same side every time. If your mind-muscle connection isn’t great, you might start to develop a muscle imbalance over time. If you’re suffering from the problem, it’s time to switch your starting side.
Unilateral Exercises
Unilateral exercises are the lifts where you perform the desired numbers of reps on one side before switching sides. In the orthodox exercises, there are chances of the dominant side taking over which can lead to the weaker side lagging.
This technique allows you to effectively isolate one side of the body and control the total training stimulus. You’ll also be able to establish a better mind-muscle connection as you only need to focus on one muscle at a time.
Raise Your Training Intensity
When some people notice a muscle imbalance, they reduce the work they do with their dominant side. This is a noob mistake. Doing this isn’t going to fix your muscle imbalance. It’ll only make your stronger side weak and the lagging side weaker.
Following on from the point above, you should start with the weaker side first and you can let it determine the amount of work your stronger side does. Doing this will stop it from outworking the weaker side.
Do Additional Work on the Weaker Side
One of the most effective ways of fixing a muscle imbalance is to put more miles on the weaker side. For example, if you perform 10 dumbbell curls on your stronger side, you should perform 12 on the weaker until the muscle imbalance curve flattens.
On the other hand, you could also increase the load on your weaker side while performing the same number of reps on both sides. For example, perform 10 reps using a 20lb dumbbell on the stronger side and a 22.5lb dumbbell on the lagging side.
Go to the Root of the Problem
Finally, you need to figure out what is causing the muscle imbalance. If you don’t get to the root of the cause, it’s highly likely that it may occur again in the future at some point. The issue generally is with your training technique, occupational activity or mobility.
Once you know the problem you can work on improving your technique, flexibility or mobility. Working on that area which will help ensure the imbalance doesn’t come back after you’ve fixed it.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Looking to Build Muscle and Strength? You Need to Follow these Laws
Follow These Strength and Muscle Building Laws for Results
Bodybuilding is both art and science. If you’re looking to put on muscle mass or gain strength, there are set laws you need to adhere to. These rules are the holy grail of strength and muscle building.
Having a rule-breaking mindset might be a good thing, but it won’t do a lot for you in the gym. Muscle and strength building is like physics where sticking to the laws will get you the best returns.
Warming Up is Important
Most people make the mistake of not warming up their muscles before a workout. It doesn’t matter if you’re running late or you spent five minutes on the treadmill. You need to warm up your muscles with light sets and stretching.
Get the Volume, Reps, and Weights Right
You need to be clear about your goals before lifting weights. If your primary goal is to build strength you should lift heavier weights for fewer reps and do 5-6 sets of every exercise. On the other hand, if you want to build muscle, performer higher reps with lighter weights and keep the volume low.
Overtrain
The word ‘overtraining’ is thrown around by broscientists without understanding what it means. We’re using overtraining as a positive word which means training and exhausting your muscles to a whole new level. The negative type of overtraining happens when the CNS and immune system of a person takes a hit and his body fails to recover even after a small workout. Most people don’t have what it takes to even reach this level.
Change Your Routine
When you follow the same training program for a long time, your body will get used to it and will stop responding. You should keep changing your training routine to avoid or break a plateau. Although, make sure you don’t switch your routine way too often.
Try Different Grips
Tweaking your training even in the smallest way possible can bring incredible results. Switch between underhand, overhand or neutral grips. Changing grips will target your muscles a little differently. Using a thicker bar or Fatgripz can also prove effective.
Use Advanced Training Techniques
Advanced training techniques are a great way of shocking your muscles into growing. Drop sets, supersets, blood flow restriction training (BFR), negatives, intraset stretching are some of the most common types of advanced techniques you should try in your next workout.
Focus on Your Diet
You won’t see the desired results in your body until your diet is on point. You should be clear about your daily macronutrient (protein, carbs, and fats) goals. Eat 6-8 meals in a day at regular intervals to keep your metabolism going.
Recovery is the Key
Sleep is where all the magic happens. No matter how hard you workout in the gym, you won’t see the results until your body is properly rested. 6-8 hours of sleep every night are optimal to trigger the changes in your body.
Train Your Weaker Muscle Groups First
It can be tempting to train and improve your stronger muscle groups by training them before your weaker muscle groups, but you should be approaching it the other way around. Eg- If you train your biceps and triceps on the same day and your tris are lagging as compared to your bis, you should train your tris before your bis. And if your legs are lagging, you should train them after a rest day when your body is rested.
Establish a Mind-Muscle Connection
Mind-muscle connection in bodybuilding is what makes all the difference. Bodybuilding isn’t about going through the motions. Arnold famously said that you need to become your muscle when you train it. Focus on contracting and squeezing the living hell out of your muscles with every rep.
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Nick Walker Shares Back Workout Used During Offseason To Build Incredible Size
Nick Walker continues his offseason prep for the Olympia with huge workouts including this one to build his back.
Nick Walker put together an incredibly successful rookie season and it now one of the top performers in bodybuilding. He decided early on to put all of his focus into the 2022 Olympia and he is doing just that. Walker recently shared a huge back workout that will build width and thickness.
Walker finished as the Arnold Classic champion last year before finishing fifth in his first Olympia in October. He is looking to build off this performance and it was the reason he did not defend his title in Columbus this year.
The Mutant has decided to make some changes this offseason. That includes increasing his number of rest days and training different body parts together. This session, he hit a massive back workout and ended with some hamstring work. Walker shared the workout on his YouTube page where viewers can watch and see what he has to say on the regimen.
Cable Pull-Downs
The workout began with cable pulldowns as a way to warm up the muscles in the back. He explained that this is a way to “get the lats fired up” before going into the rest of the workout. Walker hit cable pulldowns for five sets of 12-15 reps. He performed the reps slowly, which is a method he uses often to focus on technique and exhaust the muscles more and more.
Bent Over Reverse-Grip Barbell Rows
Nick Walker moved to the upper back next and bent over reverse-grip rows were on the list. He performed this exercise with a barbell and worked up to 315 pounds at the end. The barbell row is a favorite of many to build the upper back and Walker decided to hit it with a reverse grip. He performed a few reps before getting up to his final weight for 10 reps.
One-Arm Dumbbell Rows
One-arm dumbbell rows are a way to isolate each side of the back. Walker was ready right away here with no arm up needed. He performed two sets of 12-15 reps using the 150-pound dumbbell. This was a quick part of the workout before he moved onto the next item.
Drive-Piece Machine Rows
Nick Walker continued with more rows bu this was a bit more in-depth. He decided to mess around with the degree and extent of resistance during this exercise. Walker hit two sets to warm up before taking on his new method.
“I’m going to hit them with the 10-10-10… Pin it from where it makes harder to stretch. Then we’re going to do 10 when it’s harder to stretch in the shortened position. Then 10 when it is hard in the whole thing.”
Seated Free-Motion Cable Pull-Down
This exercise saw four sets. ick Walker began with his first working set then took on a rest-pause method. He performed 15 reps followed by 15 seconds of rest. Walker then did five more reps, rested 15 seconds, then finished with four reps. This machine had the pulleys wide, which allowed for a better range of motion.
Machine Rows
One set of machine rows ended the workout. Walker once again performed the rest-pause method. He began with 10 reps before resting 15 seconds then finished with some more reps.
Nick Walker decided to hit hamstrings before leaving the gym. He completed lying leg curls and belt squat RDL to target the back of the legs.
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