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Terry Crews Workout & Diet Program
Look like a Hollywood superstar with the Terry Crews Workout & Diet Program!
Terry Crews is an actor, TV presenter, and former NFL football player. He first earned acclaim as an actor for playing Julius Rock in Everbody Hates Chris and Terry Jeffords in Brooklyn Nine-Nine. Also, who can forget his classic Old Spice commercials?
Apart from being known for his impeccable sense of humor, acting, and football skills, Terry is an advocate for women’s rights and an activist against sexism. In 2017, ‘Time‘ magazine featured him in the ‘Person of the Year‘ list for his courage in sharing his experience of sexual assault.
Growing up, Terry Crews enjoyed expressing himself through art and earned a sponsored art scholarship at the Center for Arts in Michigan.
Related: Terry Crews Claims He Was Groped By A “High-Level Hollywood Executive”
After finishing high school, he earned another scholarship in Art Excellence. We bet you did not know this about the pec popping star.
Apart from his artistic passions, Terry is a skilled football player. Although arts was his favorite hobby for the majority of his schooling days, a growing passion for football soon took over.
Terry played as a linebacker for WMU broncos, and his outstanding performances earned him and his team All-Conference honors and the 1988 Mid-American Conference Championship title.
Terry Crews Stats
Name: Terrence Alan Crews
D.o.B.: 30 July 1968
Birthplace: Flint, Michigan, U.S.
Height: 6’2″
Weight: 245 lbs
Profession: Actor, TV Presenter, ex-Football Player
Watch: Conor McGregor Does His Best Terry Crews Impression After Autograph Signing
Terry Crew’s Transition From Football to Acting
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Terry Crews Career NFL Statistics
Games played: 32
Tackles: 57
Assists: 38
After retiring from NFL in 1997, Crews moved to LA to pursue a career in acting. His first film was ‘Young Boys Incorporated‘ – that he had also co-produced.
Terry Crews made his Hollywood debut in 2000 with the Arnold Schwarzenegger movie, “The 6th Day.” Although Crews started his career with a big film, he failed to land a single gig for the following two years.
After spending a couple of years searching for work, Terry finally made his first big breakthrough. He got a role in the movie Friday After Next, playing Damon.
Trivia: In his autobiography ‘Manhood: How to Be a Better Man or Just Live with One,’ Terry Crews revealed that he was addicted to pornography. He underwent rehabilitation in 2010 to overcome his porn addiction.
Related: TOP 30 MUSCLE MOVIES
Terry Crews Fitness Principles
Crews is a hardcore Hollywood action hero. He spent four years as an NFL linebacker and still lifts with a dedication that would put many pro athletes to shame.
Here are some fitness principles Terry Crews swears by:
1. Do Not Be Scared of Failure
Terry Crews is not scared of pushing his boundaries, whether in a gym or on a movie set. Talking about comedy, Terry said, “Comedy is all about failure, and you need to learn how to fail because jokes don’t always work.”
The same could be said for working out as well. You would never realize your true potential until you go all-out in the gym. Bump up your training intensity, and you will be surprised by how much your body can endure.
2. You Get Better With Age
With age comes experience. Crews still trains with ridiculous intensity but has tweaked his workouts to better suit his busy schedule, age, and joints.
“As a young man, I could jump off a roof, fall on my back and get up without a problem. But now, if I stub my toe, I’m out for two weeks. It made me realize that instead of just working harder, I needed to work smarter. I used to lift lots of heavyweights for lots of reps, but it would wear me down. So I tried lowering the reps, and I found that if I just got two heavy reps in per set instead of five or six, I’d get more benefit from it. Plus I’d recover better, and I wouldn’t feel as tired.” – Terry Crews
According to The Expendables actor, you should experiment with different training techniques and figure out what works for your body. He believes that your workouts should always make you feel better, not worse.
Related: Benefits of High-Intensity Interval Training For Bodybuilders
3. Experiment With Food
Crews has been making adjustments to his diet regimen as he has gotten older.
Like many pros, Terry Crews used to eat five to six times a day when he was younger. But he eventually realized that he was eating too much and had to work out even harder to burn off the excess calories.
Terry is currently following an Intermittent Fasting (IF) diet that seems to be working wonderfully for him, but more on this later.
4. Run For a Better Physique
Terry Crews is an avid runner and runs four miles (6.5 km) a day. He claims to cover the distance in less than 30 minutes. On being asked about his running routine, Crews says, “I really notice the difference when I don’t run – I become irritable. I’m not the same person.”
Related: Why Running and Bodybuilding Are A Great Combination For Gains
5. Believe in Yourself
You need to set big goals for yourself and then have the faith and courage to pursue them. Terry believes in having people who want the best for you and see you succeed in your corner. You need to share your goals and progress with them. This close circle will keep you accountable in your transformation journey.
Check Out: Terry Crews Faces Off With CT Fletcher In This Intense Gym Session
Terry Crews Diet Program
Terry Crews does not believe in bulking or cutting. He believes in looking good all the time.
“I always stay about two weeks out from being able to take my shirt off.” – Terry Crews
Terry does not follow a typical Hollywood action star diet program. You will not see him gulping down 6-8 meals every day. And no, chicken breast and rice are not on his menu.
Crews follows a 16:8 Intermittent fasting (IF) diet. Meaning – He fasts for 16 hours straight and eats anywhere between 3-4 meals in an eight-hour window.
Terry eats his first meal at 2 pm, and his biggest meal comes at around 10 pm. During his fasting periods, he only drinks green tea and amino acids.
As per Terry, eating his biggest meal at night helps his body produce more testosterone and growth hormone while he sleeps – giving him more fuel for his workout for the next morning.
Related: Do Carbs at Night Make You Leaner or Fatter?
Terry Crews Diet Regimen
Meal #0 (5 am): A glass of amino acids. He drinks a gallon of amino acids a day.
Terry might also have a cup or two of coffee in a day, but with coconut oil and no sugar or cream. The oil provides healthy fats that his body needs in a fasting cycle.
Meal #1 (2 pm): Eggs and bacon with a salad, or a charcuterie board filled with salami, cheeses, bread, and of course, almonds.
Meal #2 (5 pm): Protein shake.
Meal #3 (8 pm): Bread, pasta, bison ribeye, sweet potatoes, and broccoli.
Snack (10 pm): Cheesecake/Pudding/Pie/Pinkberry
Terry Crews is a self-proclaimed dessert guy. He does not end his day without a slice of cheesecake or two. Terry being Terry uses almond flour as a base for the cheesecake as it provides him with essential healthy fats.
Cheat Days
Terry Crews follow the IF diet six days a week and allows himself one cheat day. On his cheat days, the Hollywood star eats whatever he wants – pizza, ice cream, pancakes, you name it.
Related: This Is How You Can Overcome A Cheat Meal
Terry Crews Workout Program
Terry’s athletic background and years of training experience weigh heavily in his training regimen. He prefers compound exercises such as power cleans and deadlifts as he believes these build “total-body power” and thicken his muscles.
After completing his functional routine, Terry focuses on specific muscle groups using isolation movements. Crews is an advocate of lifting heavy (especially for men in their 40s and 50s) as he believes it helps boost testosterone levels naturally.
Next Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
Terry Crews Training Routine
Terry follows a five-day training routine and gives his body two days off to rest and recuperate from his workouts.
Monday: Legs
Warm-up: 5 minutes
Leg press: 4 sets of 10, 8, 6, 4 reps per set
Standing calf raise: 4 sets of 10, 8, 6, 4 reps per set
Hack squat: 4 sets of 10, 8, 6, 4 reps per set
Leg extension: 4 sets of 10, 8, 6, 4 reps per set
Hanging leg raise: 4 sets to failure
4-mile run
Terry Crews starts his workout routine with a leg workout. Unlike most lifters, Crews trains his calves in the middle of his leg training session. Remember: Figure out what works for you and stick with it. It is the fastest way of making progress in the gym.
Tuesday: Chest and Arms
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Incline bench press: 4 sets of 10, 8, 6, 4 reps per set
Barbell bench press: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 25, 18, 15, 10-12 reps per set
Dumbell curl: 4 sets of 10, 8, 6, 4 reps per set
Bicep curl 21s: 4 sets of 7 reps per set
Push-up and dip superset: 3 sets to failure
4-mile run
On Tuesday, Terry trains his chest and arms. The Brooklyn Nine-Nine star does not spend more than 1.5 hours in the gym. He keeps his rest duration between sets limited to 60 seconds. So, focus on keeping your intensity high throughout the workout.
Wednesday: Stretch, Abs, and Cardio
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Stretching exercises
Shoulder Side lateral raise: 1 set of 10 reps
Reverse fly: 1 set of 10 reps
Hanging leg raise: 1 set to failure
Crunch: 1 set to failure
4-mile run
The third day of the week is a relatively easy day for Crews. He performs a series of stretching exercises to loosen his muscles and improve his mobility. He finishes the workout with a couple of ab exercises done to failure.
Thursday – Back
Warm-up: 5 minutes
Barbell deadlift: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 10, 8, 6, 4 reps per set
Side to side chin-up: 1 set per side at 6 reps per set, and 1 set in the middle at 3 reps
Reverse-grip bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Smith machine bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Seated cable rows: 4 sets of 10, 8, 6, 4 reps per set
4-mile run
Terry follows a high-volume routine on his back day. He starts his back workout with deadlifts and then moves on to pull-ups for building width and ends with rowing exercises for thickness.
Friday – Shoulders and Plyometrics
Terry Crews includes a variety of exercises in his workouts to ensure he is targeting his muscles from every angle. Although his shoulder workout is short, he makes sure he has annihilated the muscle group by the end of the session.
Check Out: Top Hollywood A-Listers With Awesome Physiques
Supplements
Terry Crews relies on supplements to recover after his workouts and power him through his days. He uses the following supplements:
1. Multivitamins: Terry Crews takes vitamins thrice a day. It ensures that he is meeting his daily micronutrient goals.
2. Amino Acids: Crews wakes up at 4:45 am every day and eats his first meal nine hours later. He sips on amino acids throughout the day to keep his energy levels high.
3. Whey Protein: Protein is the building block of muscle. Terry has a protein shake between his lunch and dinner to ensure he is not burning off any muscle mass.
Next Read: TERRY CREWS’ SECRET UPPER BODY WORKOUT
Conclusion
Terry Crews know a thing or two-thousand about fitness. He has managed to maintain a ripped physique for 20 odd years. The Expendables star proves that age is just a number on your driver’s license.
If you were to internalize one thing from the Terry Crews workout and diet program, it should be this – experiment with a lot of new things and stick to what works for you – even if it means going against the grain.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Mark Wahlberg Diet & Workout Program
Mark Wahlberg Transformation Diet and Workout Program
Mark Wahlberg is, hands down, one of the fittest Hollywood actors. He has been in shape from his days as a Calvin Klein underwear model. Unlike actors like Christian Bale, Chris Evans, and Matthew McConaughey, who usually put on muscle mass for a specific role and then go back to being their frail selves, Mark Wahlberg stays in shape throughout the year.
All right, all right, all right. Since we are talking about physique transformations, let’s touch upon the most talked-about Mark Wahlberg transformation. No, it is not Pain & Gain (we will get to it later). We are talking about Father Stu here.
Mark Wahlberg Father Stu Transformation
We are accustomed to seeing a jacked Wahlberg. So much so that his physique transformation for a movie is not considered news anymore.
But, this time around, Wahlberg managed to surprise his fans with his physique update. Mark’s first look from his upcoming movie Father Stu stunned his fans. He is playing a bipolar boxer-turned-priest in the movie. According to sources, Wahlberg put on 30 pounds of body weight in 20 days while preparing for the role. That is pretty remarkable if you ask us.
We are not sure if we should call it a transformation or a reverse transformation. Don’t worry, we will not ask you to put on 30 pounds of body weight in this article – unless you want to.
Related: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg Father Stu Diet Plan
But if you are one of the curious one’s and want to know what Mark Wahlberg ate to put on the monster weight, here is what his daily diet plan looked like:
3 a.m. – 4 eggs
6 a.m. – 8 eggs, 6 strips of bacon, 1 cup rice, 2 tablespoons olive oil, and a protein shake.
9 a.m. – ground beef or ground turkey made into a hamburger patty or meatloaf, 1 cup rice.
Noon – 1/2 roasted chicken, 1 cup rice, 1 cup cooked spinach, and 1 cup cooked beets.
3 p.m. – 8 ounces veal or pork chop, 4 ounces salmon, 1 cup rice, olive oil, and beets.
6 p.m. – 8 ounces steak, 8 ounces white fish, 1 cup cooked vegetables.
9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)
Weight Gain ≠ Junk Food
We know what you are thinking.
How can someone eat so much?
We know, right?
We have a word of caution for readers who are looking to put on body weight. Please do not go about eating anything and everything you can get your hands on.
When Mark Wahlberg had to put on 30lbs for a movie, he did not go on an eating spree. Most people do not realize that Hollywood celebs do not load up on junk food while they are on a gaining program.
Although the Transformers star was eating 7-8 meals a day at about 7,000 calories, it was all coming through nutritious food. Transforming your physique becomes easier when you have an army of specialists taking care of you, and it was no different for Wahlberg.
Wahlberg’s team took it to the next level to ensure the actor’s health and safety during his gaining program. Lawrence Duran, Wahlberg’s personal chef, revealed to E! News that:
“We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, what his body’s lacking, and basically come up with a meal plan accordingly. We go to a specialist every two weeks to see where we’re at and adjust things.”
Next Read: 7 Reasons Why You Shouldn’t Use Cheat Meals
Mark Wahlberg Pain & Gain Diet Program
We know this is what you came for. Wahlberg sported insane physiques in “The Fighter“, “Lone Survivor“, and “Shooter,” but he outdid himself with his transformation in “Pain & Gain.”
When the first teasers of “Pain & Gain” were realized, Mark looked like he had almost doubled in size from his previous movie. It was a big achievement for the actor considering he only had seven weeks to achieve the feat.
Mark Wahlberg Stats
Name: Mark Robert Michael Wahlberg
Birth Place: Dorchester, Boston, Massachusetts
D.o.B.: 5 June 1971
Height: 5’8″
Waist: 34″
Chest: 46″
Bicep: 16″
Weight: 185 lbs
Mark Wahlberg Pain & Gain Diet Program
Mark’s goal was to gain 40 pounds of muscle in seven weeks. He weighed 165 pounds for his last movie but had to be 205 lbs before starting shooting for Pain & Gain. The news that Dwayne “The Rock” Johnson would be his co-star would surely have made Mark push harder in the gym.
Related: The Rock Reveals His Leg Day Training Program for “Black Adam” Film
Mark Wahlberg worked with trainer Bryan Nguyen for his Pain & Gain transformation. He went back to his old-school workouts that included a lot of compound lifts. But this time around, he did less cardio and ate more.
(3:15 a.m.) Meal 1: Steel-cut oats, peanut butter, blueberries, and eggs.
(5:30 a.m.) Meal 2: Protein shake, three turkey burgers, five pieces of sweet potato.
(8 a.m.) Snack (Between meals): A plate of meatballs.
(10:30 a.m.) Meal 3: A mix of grilled chicken, kalamata olives, pepperoncini, cherry tomatoes, cucumber, bell peppers, and hard-boiled eggs.
(1 p.m.) Meal 4: Steak.
(3:30 PM) Meal 5: Chicken with bok choy.
(Before 5:30 p.m.) Meal 6 (Dinner): Fish with veggies.
Mark Wahlberg starts his day early. According to reports, he is out of his bed by 2:30 a.m. He gets done with his workout while most of the world is asleep.
The Transformers actor does not follow a vanilla diet program. His daily nutrition plan consists of three breakfasts and a snack at 8 a.m. Mark eats six small meals throughout the day that keeps his metabolism running and helps him burn calories even when he is not physically active.
In his Pain & Gain transformation diet program, Wahlberg does not consume carbs before bed. Protein is the primary source of calories in his diet plan.
Related: Best Ways To Kickstart Your Metabolism As A Bodybuilder
Mark Wahlberg Pain & Gain Training Program
Marky Mark followed a 5-day training split while prepping for Pain & Gain. Wahlberg’s workout program is a result of years of experience inside the iron paradise and a deep understanding of his body. He relied on supersets that did the job in the past.
Here is Mark Wahlberg’s Pain & Gain Workout Routine:
Monday: Chest, Arms, and Abs
i) AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While prepping for Pain & Gain, Mark Wahlberg trained twice a day. Since he only had seven weeks to get in the best shape of his life, he knew 7 workouts of a muscle group were not going to cut it.
Mark trained each muscle group twice a week. Since he wanted burly arms for the movie, Wahlberg trained his arms almost every day.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Related: Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2021)
Tuesday: Legs, Back, and Biceps
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-up: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
While getting ready for the movie, Marky Mark trained at his swanky home gym. It saved him a lot of time he would have otherwise spent traveling to and from the iron paradise.
Related: Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Must Read: How To Use The TRX To Build A Bigger Chest
Wednesday: Rest Day
Thursday: Legs, Back, and Biceps
i) AM Workout – Full Body Circuits
4 rounds of each circuit
8 reps of each exercise
90-seconds after completing each round.
1. Circuit 1
Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
2. Circuit 2
Split Squat
Barbell Bench Press
Barbell Deadlift
Inverted Row
3. Finishers
Cable Bicep Curl: 3 sets 8 reps, 60-second rest
Seated Chest Press: 3 sets 8 reps, 60-second rest
Leg Press: 3 sets 8 reps, 60-second rest
Tricep Pushdown: 3 sets 8 reps, 60-second rest
Seated Side Lateral Raise: 3 sets 8 reps, 60-second rest
Since Mark Wahlberg started his days early in the morning with a heavy workout, he often took a “growth nap” before doing his ab workout and light cardio in the afternoon.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Friday: Chest, Arms, and Biceps
i)AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While following Mark Wahlberg’s Pain & Gain transformation program, make sure that you are constantly pushing yourself. If 12 reps of an exercise feel easy, increase the weight and do not let your muscles get used to your workouts.
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Saturday: Legs, Back, and Abs
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-ups: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
You will be lifting heavy and doing a lot of supersets on the Mark Wahlberg transformation plan. Mark followed a strict diet plan and relied on supplements to improve his muscle recovery and reduce the chances of injury.
Recommended Supplements:
Best Protein Powder For Bodybuilding Gains & Recovery 2021
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
The Top 5 Supplements Bodybuilders Should Be Taking
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Sunday: Rest Day
Conclusion
Mark Wahlberg has been training since time immemorial. If you are a fitness rookie, start by performing only the AM workouts. You can switch to following the complete Pain & Gain workout regimen as you gain training experience.
Remember: Mark Wahlberg did not carve his Pain & Gain physique from scratch within seven weeks. He already had a solid foundation to build on. Patience, persistence, and lots of protein will be your best friends on the Mark Wahlberg Pain & Gain transformation program.
Which celebrity, according to you, has the best physique? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Bulking Season Rules For Building Muscle Without Getting Fat
These Are The Bulking-Up Rules You Should Know
Winter is approaching which means many people will be planning to bulk up. Since muscle mass is all you can see under the many layers of clothing you wear, many people use the winters as an excuse to gain size by feasting on their favorite food without any regard to their body fat percentage.
The problem with the bulking season is that people plan on gaining muscle mass but end up gaining belly fat. If you don’t see much of a difference in your muscle size while bulking-up, you are doing something wrong.
Understand Nutrition
Diet plays a major role in your fitness journey. If you want to bulk-up or shred, your first goal should be to learn about nutrition and how changing your diet can affect your physique.
You can’t bulk-up if you’re on a calorie deficit diet. Investing time in understanding about macronutrients and tracking your daily calories can pay huge dividends. You should start thinking in terms of macros when you make your food choices.
Bulking Doesn’t Mean Gorging On Junk
For some people, the bulking season translates into junk season. These people misunderstand the concept of bulking and go all-out on junk food. While bumping up your calories is important, you shouldn’t convert your body into a trash can.
The source of your food makes a big difference in the quality of mass you’ll be gaining. On a bulking diet, try to get most of your calories through carbohydrates and proteins while limiting the fats.
Control Your Portion Size
Savoring a full pizza and ice cream every day will add size only to your waistline. Contrary to the popular belief, you don’t have to punch down big quantities of food to put on muscle size. A carefully crafted diet with the right portion sizes can ensure quality muscle mass.
Having 100 additional calories in a day can be enough to help you speed up the bulking process. As a rule of thumb, you should be consuming 1 to 1.5 grams of protein per pound of body weight, 2 grams of carbs per pound, and 0.4 grams of fat per pound on a bulking diet.
Don’t Be On The Bulking Diet For Too Long
Some people don’t know when to hit the brakes and end up with the extra kilos when the sun is out. Remember – The longer you bulk, the fatter you’re going to get. So, try putting on size in as little time as possible.
Your body’s insulin sensitivity starts eroding when you’re around 15% body fat. If you continue to bulk beyond this point, you’ll gain fat rapidly. You should stop bulking when you’re around 10% body fat and your abs start disappearing.
Make Adjustments To Your Training
One of the most overlooked aspects of the bulking season is the training. Many people focus solely on their diets when they’re trying to put on size and completely neglect their workouts. You must constantly shock your muscles with every workout for them to grow bigger.
Cutting out the cardio is the other mistake people make while bulking. Keeping cardio in your training program will ensure that you put on quality muscle mass as you increase your calorie intake.
Are you getting ready for the bulking season? 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
9 Healthy Habits of Highly Fit People
Healthy Habits of Fitness Enthusiasts
You cannot expect to get in shape (and stay that way) after eating clean and hitting the gym for a week. Fitness is about more than lifting weights and gulping down a protein shake after a workout. It is a lifestyle made up of healthy habits, and only the people who focus on longevity can succeed in the domain.
People who have successfully undergone a physique transformation might follow different training programs and diet plans, but most of them abide by the same fitness principles. Meaning – they might choose different paths, but they are heading towards the same destination in similar vehicles with similar tools.
The best part about these healthy habits is that they are nothing crazy or extreme. You do not need a voodoo doll or light candles at midnight to carve the physique of your dreams. Instead, follow the rituals laid out in this article for a while, and they will soon become second nature.
Unlike your bucket list items, you cannot strike off healthy habits after doing them once as they are aimed at building longevity. Not only will these healthy habits aid in transforming your physique, but they will also help you take control of your life.
Related: Your Transformation Can Never Be Successful Without These 6 Things
8 Healthy Habits To Get in the Best Shape of Your Life
The first thing most people subconsciously think when they see a fit person is, “Wow, that individual is blessed with great genetics.”
Before you fault your forefathers for your beer belly, we want you to forget about genetics for the duration of this article. Fitness is not a game of roulette that only the lucky can champion.
The next time you see a fit person, remind yourself that their physique is the result of their healthy habits and not some DNA lottery. This will be your first step in the fitness lifestyle.
Must Read: Decoding Genetics: Check If You Have Bodybuilding Genetics
Here are the habits fitness enthusiasts swear by:
1. Lift Weights 3+ Times Per Week
A fit lifestyle is like a marathon. Healthy habits add up over time and get you closer to your goals. With every step in the right direction, you get closer to the finish line (or a milestone). But on the other hand, you lose if you stop anywhere in between.
If losing weight is your primary objective, chances are most people will tell you to make cardio your life. While cardio can aid in burning calories, lifting weights can help spike your metabolism. A high metabolic rate ensures that you are burning fat even when you are not physically active.
Training a minimum of three times a week is essential for building and maintaining muscle mass. You do not have to go Arnold Schwarzenegger on your workouts and spend upward of 2 hours in the gym. An intense 45-minute training session is all you need to get in the best shape of your life.
If you are not an aspiring bodybuilder, you should focus on functional training that includes exercises like squats, bench press, deadlifts, farmer’s walk, lunge, good mornings, etc. These lifts assist in building a stronger core and will help you in your daily activities.
Related: How Cardio Impacts Your Gains
2. Load Up On Water
I am not trying to flex, but I literally had to put down my water bottle to write this point.
The human body is made up mostly of water.
Do not believe us?
According to the Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
That is a lot of water if you ask us.
The healthy habit of drinking at least a gallon of water every day helps maintain your body’s fluid balance so that nutrients can be transported throughout the body without a hiccup.
Some benefits of drinking ample water throughout the day include:
Lubricates the joints.
Helps form saliva and mucus.
Delivers oxygen throughout the body.
Boosts skin health and beauty.
Cushions the brain, spinal cord, and other sensitive tissues.
Regulates body temperature.
If you find drinking four liters of water hard and trips to the water cooler a waste of time, it is best to keep a water bottle with you wherever you go. Keeping a water bottle handy can serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
3. MOVE
While working out at least three times a week is important, you cannot solely rely on the one odd hour off training to get you in shape. Use every chance that you get to be physically active. Most fit folks remain active throughout the day by taking walks during lunch, playing tennis on the weekends, or playing tag with their kids.
Many people also make the mistake of weighing themselves too often. Although checking your weight every day can tell you where you are in your weight loss/gain journey, it is not necessarily the best indicator for accessing your fitness and health levels.
Your BMI, energy levels, annual medical check-ups, and how your clothes fit give you a better sense of where you stand in terms of overall health and fitness.
On days you do not hit the gym, make sure you do not turn into a couch potato. Do not get us wrong. You are free to Netflix and Chill on your rest days, but only after you have completed a 15-20 minute LIIT (low-intensity interval training) cardio session.
Related: Fitness Test – 12 Things Every Lifter Should Be Able To Do
4. Eating High-Quality Foods
What is in your cupboards will end up in your tummy. Give away all processed, starchy, and sugary foods and stock your pantry with nothing but whole foods. Prefer locally sourced food when possible.
You should develop a habit of reading food labels before making a purchase. As a rule of thumb, do not buy anything that has something on the ingredient list that you do not understand.
Your healthy eating habits should not be limited to your home. When eating out with friends or family, order the healthiest option available. If you do not find something off the menu, do not hesitate to make a special request or give in to peer pressure and order a burger or pizza. You will be surprised at how accommodating most servers and restaurants want to be.
Also, the healthy habit of eating high-quality meals ensures that you are getting nutrition-rich food. High-quality food might pinch your wallet a little but will pay its dividends in the long run. And as someone once said, “You get what you pay for.”
Remember: Just like eating a piece of cheesecake does not result in an immediate weight gain, eating a salad serving will not instantly make the unwanted pounds melt away.
Related: 10 Budget Muscle Building Foods
5. Sleep at least 8 Hours Every Night
No matter how hard you train in the gym, you will not see results until you give your muscles ample time to recuperate. You break muscle tissue while you are training or performing physically intensive tasks. Your muscles grow back bigger and stronger when you are in deep sleep.
The fitness industry does not need more supplements, lifting accessories, or training programs, but it needs more influencers to talk about the importance of a good night’s sleep.
If you are running on a tight schedule and cannot get eight hours of sleep on a single stretch, make up for it by programming a couple of power naps into your routine.
Must Read: Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
6. Do Not Let Your Cravings Get The Better of You
Many new dieters make the mistake of cutting out their favorite food from their diet all at once. While it is important to limit your food choices, you should not develop a negative relationship with food. Signs of a negative relationship with food include:
You feel guilty about eating your favorite food and focus on clean eating.
Maintaining a long list of foods you can and cannot eat.
You use exercise to “earn” food.
Labeling food “good” or “bad”.
You refuse to eat food outside your home altogether.
Ignore your body’s natural hunger cues.
You have a history of yo-yo dieting or following the latest diet fads.
Your food habits should fuel your overall well-being. Fit people do not let their relationship with food dictate their routines. By balancing your diet and not depriving yourself of your favorite food, you are more likely to stick with your healthy habits in the long term.
Related: Best Way To Create A Bodybuilding Diet For Great Gains
7. Stretch For at least 10 Minutes Every Day Without Fail
By stretching, we do not mean mindlessly rolling around on a ball or roller. During stretching, you should focus on improving your mobility, range of motion, and flexibility.
Different types of stretching techniques:
Dynamic
Static
Ballistic
PNF
Passive
Active stretching
Related: Dynamic Stretching vs Static Stretching: When You Should Do Each
These are the benefits of stretching:
Increases flexibility.
Improves range of motion.
Reduces chances of injury during physically intensive tasks.
Increases blood flow to muscles.
Helps heal and prevent back pain.
Improves your posture.
A stress buster.
Gets you in tune with your body.
Also, being in tune with and understanding your body plays a vital role in building your dream physique. You need to make sure that you are not overexerting yourself in the gym or at work as it can be counterproductive.
Learn to listen to your body. Stop when an exercise feels uncomfortable or when your body needs rest. But at the same time, do not use it as an excuse to skip workouts or go easy during your training routine. Move when you feel lethargic or your body needs more movement.
8. Train Your Mind
Fitness is as much psychological as it is physiological. By training your mind, we do not mean that you should be solving complex math problems every day. Instead, spend 10 minutes every day meditating, practicing gratitude, and focusing on your breathing.
Whether you meditate traditionally or not, some sort of meditation practice is an essential healthy habit to have in your toolbox. If you are not into meditating, find 10-12 minutes of quiet each day. Go for a walk with no music, sit in quiet and think, do some yoga while focusing on your breath or use a meditation or breath work app to help you with the breathing patterns.
Must Read: Next Level Mental Training: Integrating Mindfulness Into Your Bodybuilding Routine For More Gains
9. Consistency
You cannot transform your physique if you are not consistent. You have to be consistent in terms of training, dieting, and recovery to carve your dream body.
Exercise even if you are running late and only have 15 minutes to work out. A short training session is better than nothing. Not skipping a workout and meal can also have psychological benefits and can help keep you motivated.
You should enact structured discipline to make the most of your transformation program. Structured discipline is the method of planning and organizing behaviors based on building long-term, sustainable systems for success in habit-forming. Structured discipline to reinforce healthy habits include:
Start on the right foot:
Stock up on healthy foods and keep them within reach.
Donate food that is not in line with your fitness goals.
Remove barriers to good behavior:
Choose a gym schedule that does not interfere with other important stuff.
Buy comfortable gym shoes and clothes.
Start with exercises you enjoy doing, like bicep curls.
Reward yourself for positive behavior that shapes new healthy habits.
Set a schedule for your workouts and stick to it.
While hot shots of the fitness industry talk about the importance of taking supplements and lifting weights, hardly anyone talks about waking up early.
Waking up early is one of the most important healthy habits, and most successful athletes train first thing in the morning as it is the time when they are beaming with energy.
Also, keep your nutrition, training, and recovery programs simple.
Why is that, you ask?
Because complexity kills consistency.
Remember: Early bird gets the worm – or, in this case, a fit body.
Summing Up
You could gauge the effectiveness of a person’s transformation program based on these nine healthy habits. If an individual cannot lose weight or build muscle mass and their fitness routine lacks two or more of the aforementioned healthy habits, you now know why.
How many of these healthy habits do you follow? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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
An Arm Workout You’ll Feel Until Next Week
The arm workout you will write home about.
Let’s be honest. Everyone loves training arms. Some bros (to look like total badasses) might say that legs are their favorite muscle group to train but push them a little, and they will tell you arm workouts run a close second. And at this point, you will know the truth.
We hate to break this to you, but there is no “alpha male“ without jacked muscles. A pair of ripped pythons can make you stand out. Jacked arms are symbolic of strength, look aesthetically appealing, and garner attention, whether in the workplace or on the street.
Although you might see people in your gym training their arms more than twice a week and flexing their guns at every chance they get (yes, even on leg days), but only a very few lifters have pythons that the Greek gods would approve.
Mostly, the reason behind lagging arms development is not a lack of training equipment or intent but a dearth of correct training techniques. If your arm workouts only consist of a few bicep curls and tricep pushdowns, do not be surprised if your tiny wigs never grow into venomous pythons.
Also Read: 5 Ways To Bring Up A Lagging Body Part
Workout Principles For a Kickass Arm Workout
Arms are a relatively smaller muscle group. While you do not need as much intensity while training your guns as you would while training your lower body, do not use this as an excuse to show them mercy. Here are the principles you should be following during your arm workout:
1. Antagonistic Supersets
Lifters tend to train their favorite muscle group at the beginning of a workout. While some people train biceps at the beginning of their arm workout, others start with triceps.
The problem with this technique is that by the time you get to training your weaker muscle group, you are fatigued, and do not have enough gas left in the tank to break new ground.
Not only do antagonistic supersets lay the groundwork for biceps and triceps muscular balance, but they also are time efficient.
2. Hypertrophy
Hypertrophy refers to an increase in muscular size achieved through exercise. To achieve hypertrophy, you should perform 12-15 reps per exercise and not rest more than 60-90 seconds between sets.
In this arm workout, you will not be stopping for rest between exercises while performing the antagonistic supersets.
Remember: Do not lift a weight that is too light, as that will not allow you to see the same gain of definition.
Related: 5 Ways To Write a Great Training Program
3. Rest-Pause Sets
Most individuals usually perform 12-15 reps in a set. After a few training sessions, people get a good idea of how much weight they need to be lifting to hit failure by 12-15 reps.
While there is nothing wrong with this technique, you need to remember that we are on a mission to remain sore until our next arm workout. We want to push our arms to their limit.
Rest-pause sets give your ATP (adenosine triphosphate) reserves enough time to replenish so that you can perform an additional 5-10 reps without getting you out of hypertrophy.
Muhammad Ali explained this the best when he said:
“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”
Also Read: How To Increase The Time Under Tension To Maximize Your Gains
4. There Are No Accessory Muscles in This Arm Workout
Forearm training is an afterthought in most arm workouts, but this routine is unlike most regimens. Bodybuilding is a game of illusions. Muscular forearms and small joints (if you have them) can give an illusion of bigger arms. Stick with this arm workout for 12 weeks, and you might end up looking like The Hulk – at least in the arms department.
Check Out: Advanced Training Techniques To Take Your Gains To The Next Level
5. Mind-Muscle Connection
Bodybuilding is not about lifting as heavy as you can or just going through the motions for the sake of it. If you want your biceps to look like mountain peaks and triceps to resemble horseshoes, you need to focus on contracting your muscles with every rep.
The better your mind-muscle connection, the more muscle fibers you will be recruiting during your exercises. A higher degree of muscle activation also means that you lower the chances of injuries during your sets.
You should not turn your rest periods between sets into dead time. Utilize that time to flex your muscles as hard as you can and hit your favorite poses.
Related: 6 Ways To Improve Your Mind-Muscle Connection
6. Shock Your Muscles Into Growing
Your muscles stop responding when they get used to your workouts. Contrary to popular opinion, you do not always need to perform new exercises to stimulate muscle growth.
If you perform the arm workout laid out in this article for eight straight weeks (which you should), you could add variety to your workouts by switching the number of sets, reps, and advanced training techniques. Never perform the exact same workout for more than three weeks on a stretch.
With all said and done, here is a simple gauge to find out if your arm workout was a success: are you able to touch your right shoulder with your right hand? If yes, then you did not go hard enough. Keep taking this test between your sets to check how you are doing.
Must Read: This is How Your Training Should Change as You Get Advanced
8 Week Arm Workout From Hell
As Big Ramy would say, “the winter is here.”
If you have lagging arms, the “bulking season” is a great time to work on them. Carve them while they are under wraps, and come out brandishing your polished guns when the sun is out.
1. Superset
(a) Standing Bicep Cable Curl: 3 sets 12-15 reps, no rest
Steps:
Adjust the pulley to the lowest setting.
Attach a straight bar to the pulley.
Grab the bar with a supinated (palms facing up) grip and stand upright with a shoulder-width stance.
While keeping your elbows pinned to your sides, curl the bar toward your chest.
Hold and contract your pythons at the top for a couple of seconds.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
(b) Straight Bar Tricep Pushdown: 3 sets 12-15 reps, 30-60 second rest
Steps:
Attach a straight bar to a cable stack as high as possible.
Stand with an upright torso in a shoulder-width stance.
Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips.
Initiate the movement by extending your elbows and flexing the triceps.
Pull the handle down until your elbows are almost locked out.
Squeeze the life out of your triceps at the bottom of the movement.
Return to the starting position with a controlled motion.
Repeat for repetitions.
Rest-Pause: 10 seconds 8-10 reps
Every exercise in this workout routine (except forearm lifts) includes a rest-pause set. Meaning – after performing 12-15 reps of an exercise, rest for 10 seconds, and then perform 8-10 more repetitions of the same movement with the same weight before moving onto the next lift.
2. Superset
(a) EZ Bar Skullcrusher: 3 sets 12-15 reps, no rest
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This is no accident. You will be alternating between biceps and triceps as the first exercise of your supersets. This technique will ensure that you are training both muscle groups with the same intensity.
Steps:
Choose your desired weight and sit on the edge of a flat bench with the EZ bar on your lap.
Lay back while lifting the bar to your chest.
Once in position, press the bar until your arms are fully extended and perpendicular to the floor.
While keeping your elbows pinned in position, lower the weight towards your forehead by lowering your forearms.
Once you are a few inches away from your forehead, reverse the movement by extending your elbows while flexing the triceps to lock out the weight.
Repeat for the desired number of repetitions.
(b) Zottman Curl: 3 sets 12-15 reps, 30-60 second rest
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Steps:
Hold a pair of dumbbells by your sides with your palms facing each other.
Curl the weights up to your shoulders, keeping your upper arms still and turning your hands so your palms face up as you lift.
Pause at the top of the movement and slowly rotate your grip so your palms are facing downwards.
Lower the dumbbells slowly back to the starting position using the overhand grip.
When the dumbbells are close to your thighs, turn your hands so that your palms are in the starting position facing one another.
Rest-Pause: 10 seconds 8-10 reps
3. Superset
(a) Barbell 21s: 3 sets 12-15 reps, no rest
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Steps:
Stand upright with a shoulder-width stance.
Grab a barbell and hold it in front of your thighs.
While keeping your elbows pinned to your sides, curl the barbell to the halfway point (up to your belly button).
Return to the starting position and complete seven repetitions with this range of motion.
Without pausing, curl the same weight all the way to the top, then lower the weight to the halfway point and back up again. Perform this for 7 reps.
Finally, perform 7 reps of full barbell curls from the bottom to the top.
(b) Dumbbell Kickback: 3 sets 12-15 reps, 30-60 second rest
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Steps:
Position yourself on the left side of a flat bench with your right knee and right hand resting on the bench.
Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position.
Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
Pause, and then lower the dumbbell back to the starting position.
Repeat this movement for desired reps before switching sides.
Rest-Pause: 10 seconds 8-10 reps
4. Superset
(a) Single-Arm Overhead Extension: 3 sets 12-15 reps, no rest
Steps:
Stand upright in a shoulder-width stance.
Grab a dumbbell with one hand and position it behind your head with the elbow flexed to 90-degrees.
Place your other hand on your side or abdomen for stability.
Press the dumbbell upward until your arm is fully extended.
Pause and contract your tricep at the top of the movement.
Repeat for recommended reps before switching sides.
(b) Dumbbell Hammer Preacher Curl: 3 sets 12-15 reps, 30-60 second rest
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Steps:
Grab a dumbbell in each hand and sit on a preacher bench.
Keeping your elbows flexed and your palms facing each other (neutral or hammer grip), place the backs of your upper arms flat on the pad.
Lower the dumbbells in a slow and controlled motion until your arms are fully extended.
Curl the dumbbells back to the starting position explosively.
Pause and contract your pythons at the top of the movement.
Repeat for reps.
Rest-Pause: 10 seconds 8-10 reps
5. Superset
(a) Supinated Grip Pull-Up: 3 sets 12-15 reps, no rest
Steps:
Grab the pull-up bar with your hands roughly shoulder-width apart and your palms facing towards you.
Bring your shoulder blades down and contract your lats and biceps to pull up until your chin rises above the bar.
Pause at the top and squeeze your biceps.
Slowly return to the starting position and repeat.
(b) Diamond Push-Up (weighted): 3 sets 12-15 reps, 30-60 second rest
Steps:
Get on all fours with your hands together under your chest.
Position your index fingers and thumbs so that they are touching, forming a diamond shape.
Extend your arms so that your body is elevated and in a straight line.
Lower your chest towards your hands while ensuring you do not flare your elbows out to the sides.
Stop when your chest is a few inches away from the floor.
Return to the starting position explosively.
If the bodyweight version of this exercise feels too easy, feel free to add resistance by getting someone to place a weight plate on your upper back.
Rest-Pause: 10 seconds 8-10 reps
6. Triset
(a) Pull-Up Bar Hang (Dead Hang): 3 sets failure, no rest
Steps:
Use a step or bench so you can easily reach the bar. You shouldn’t jump into a dead hang.
Grab the overhead bar with a shoulder-width overhand grip.
Hang on to the bar while keeping your arms straight.
Hang for as long as you can.
(b) Farmer’s Walk: 3 sets 30 seconds, no rest
Steps:
Grab a dumbbell in each hand.
While standing tall, keeping your shoulders, back, and core tight, walk at an even pace for 30 seconds.
(c) Behind Back Cable Wrist Curl: 3 sets failure, 30-60 second rest
Steps:
Attach a straight bar to a low pulley.
While facing away from the pulley, squat down, and grab the bar with a pronated grip.
Squat back up and stand with a shoulder-width grip.
While keeping your arm straight, slowly open your hands and let the bar slide from inside your palms to the tip of your fingers.
Return to the starting position by clenching your fists so that the bar is raised into your palms.
Curl your wrists and hold for a count of two.
Return to the starting position and repeat for the desired number of repetitions.
Conclusion
Disclaimer: It is absolutely normal for your arms to cramp up during the day after you perform this brutal arm workout. Get accustomed to the pain, and it will not be long before you put on an inch on your arms. Good luck!
How often do you train your arms? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
10 Ways To Start Your Transformation & How To Stick With It
Best Tips For Starting & Sticking With A Physique Transformation
Starting a transformation program is easy. All you need to do is get a gym membership, look up a transformation program online and head to the weight room. Sticking with the transformation program is the hard part.
Most people join a gym as a New Year’s resolution but drop out when they don’t see results. In this process, they lose money, time, energy, and the motivation to re-join a gym in the future. These people will later tell you that they are not cut out for the fitness lifestyle. They couldn’t be farther from the truth. If you follow the ten tips mentioned in this article, you will step up from being an enthusiast to an athlete.
10 Pre-Requisites Of A Successful Transformation Program
1. Don’t Wait For Motivation
So, you have started working out because you saw your favorite actor sporting a six-pack in his latest movie, and you want to look just like him. We hate to be the ones breaking this to you, but you are probably going to give up on your dream physique soon – especially if your favorite actor is Christian Bale.
Joining a gym should never be an impulsive decision. On the other hand, you should not wait for motivation to strike either. A person’s motivation level goes up and down multiple times in a single day, and depending on it is a sure-shot way of failing.
If you want to have a successful transformation, you need to find an internal drive. Figure out why you want to transform your body, plan how you will do it, and act on it. That is it. That’s all it takes.
2. This Is Not A Race
Most people make the mistake of comparing their progress with other people. While Instagram can be a great place to seek inspiration, it can also be the biggest source of discouragement.
Fitness and lifting weights are not team sports. You are in it alone. No two people will have the same results even if they train, eat, and weigh the same. No matter how bad a shape you are in, all of us have to start somewhere and someday. Let today be that day for you.
3. Injuries Are No Excuse
Injuries are one of the most common excuses for not working out. Don’t get us wrong, if you are suffering from a serious condition and/or your doctor has explicitly asked you to stay away from resistance training, you should listen to him. But if muscle sprains and popping joints are your defense for not hitting the gym, you are not fooling anybody.
There are so many options out there for fitness activities that you can surely find a way to train around your injuries. If you are a beginner or an intermediate lifter, make sure you check in with a fitness professional, certified personal trainer, or physical therapist to find the right training routine for you.
4. Say Yes To Yourself
While you are on your transformation journey, there will be numerous times when your friends and family will ask you to skip the gym and come out for dinner with them. Your response will decide if you will be successful in crafting your dream physique.
Saying yes to yourself requires you to say no to opportunities that are not in your best interest. Get comfortable disappointing your friends and being called a buzz kill.
5. Train S.M.A.R.T.
No, we are not trying to dig into the train hard or smart debate. We want to make you believe in the power of S.M.A.R.T. goals.
Specific – Your goals should look something like – “gain 10 pounds of muscle in the next six months”, “Lose 10 lbs in 12 weeks”.
Measurable – Your goals should be quantifiable. Being the “best version of myself” is not a goal. It is a wish that only a genie can grant.
Attainable – You have a choice – be realistic with your goal setting or come to terms with failing every time.
Relevant – You have to set a goal that is in line with your body. Don’t try to be a marathon runner if you are a born sprinter.
Time-Bound – If you don’t have deadlines in place, you will never be serious about your progress.
6. Age Is Just A Name On Your Driver’s License
Look around your gym, and you will probably find that majority of the people in your gym are between 18-40 years old. Most people consider an out-of-shape body to be a side-effect of age. This excuse is nothing more than people trying to cover up their lethargy.
Arnold Schwarzenegger, Dorian Yates, Kevin Levrone, Lee Labrada prove that age is not detrimental to your transformation goals.
7. Find The Right Gym Buddy
Most of your gym worries will cease to exist the day you find the correct gym partner. You should surround yourself with positive people who can support and encourage you in reaching your goals.
Accountability is one of the most crucial aspects of a physique transformation. A feedback loop will help you take your gains to the next level.
8. Keep Stress At Bay
Stress can sap away your motivation to train and turn you into a couch potato.
Stress releases a hormone called cortisol in the body which is one of the most potent muscle killers. Cortisol reduces testosterone (the male hormone) production and spikes estrogen levels in men.
9. Make Everything A Chore
You can never achieve success in a transformation program without discipline. You also would never have heard of anyone who transformed their physique while partying out every night, skipping workouts, and eating anything they could get their hands on.
If you want to carve the physique of your dreams, you need to design a training, diet, and recovery program and follow it with military discipline.
10. Never Stop Learning
Fitness is an ever-growing field. New studies and experiments are being conducted every day. Limiting yourself to a few training techniques can have two effects:
Hitting a plateau.
Getting bored and quitting working out altogether.
You should always be on the lookout for new training techniques and principles. Doing so will spice things up and keep you curious about achieving alpha in the gym.
Are you currently following a transformation program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Reasons Why Your Workout Program Sucks
Why Your Training Program Doesn’t Work
Ask around in your gym if people are satisfied with their workout program and results, and chances are most of them will tell you they can’t seem to make any gains. Many people follow the same vanilla workout program which isn’t any good.
Some people also underestimate the value of the right training program and are happy wasting their time following unscientific workout routines. If you don’t see any positive changes in your physique, you have come to the right place.
Doesn’t Follow A Balanced Approach
For a training program to be effective, it should have the right balance of different training principles. Your workout should maintain a balance between isolation and compound lifts, and volume and intensity. Depriving your body of any aspect can lead to a muscular imbalance.
Some people follow a workout which only has free weight exercises or doesn’t have any cardio included. In a balanced workout program, we look at our body with a broader perspective and work on the muscular, cardiovascular and central nervous system conditioning.
The Training Program Isn’t Personalized
Most people when they get a gym membership either start a generic training program or a program which isn’t suited for their level or goals. Following a generic workout program is like going to college and sitting for random classes which aren’t of your field.
While you might learn some things out of those classes, they will not help you in passing in your own subjects. If you want to succeed in the gym, you need to build your own training routine as per your goals.
If you can’t design your own training program, get the help of a professional. You also need to plan your training around your life. If you have an important life event coming, you might have to change your workout program to accommodate for the missed sessions or the extra calories you might consume. Keep all the variables in mind while selecting a training program.
No Scope For Adjustment With Progress
Many people follow the same program forever. They make no changes when they see the development or when there is no progress. After a period of time, your body gets used to your workouts and you need to make modifications to keep the muscles growing.
If you’re a beginner, you will need to upgrade your training program after 12-20 weeks of following the starter program. The fact that you need to constantly adjust your training program as per your progress stays true for intermediate and pro lifters alike.
Showing loyalty to the beginner’s program will keep you glued to the level. Monogamy shouldn’t be applied to training programs. You should always be on the lookout to upgrade your workout routine and take it to the next level.
Does Not Include Any Advanced Training Techniques
Using advanced training techniques are one of the key aspects of showing constant progress. You need to perform new exercises and techniques to constantly shock your muscles into growing.
Advanced training techniques like supersets, drop sets, intraset stretching, etc. should be a part of your workouts. Pull one of the techniques out of your exercise arsenal in every workout to ignite new muscle growth.
Header image courtesy of Envato Elements
How often do you change your workout program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
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