Walking allows you to burn calories and elevate your heart rate without impacting workout performance and recovery. 

Never overlook the importance of leg day! Many gym-goers focus on their upper body, neglecting that the largest muscles in the human body are found in the lower extremities (1). Developing a strong lower body is crucial for maintaining proper posture and balance, reducing the risk of injuries, and enhancing your ability to perform quick, powerful, explosive movements. But who says leg day only involves grunting on daunting movements like the squat? 

Walking is an excellent way to keep your legs robust and vigorous and burn more calories while increasing your heart rate. It stands out as the simplest, most accessible, and highly effective form of exercise. What makes walking great is that it doesn’t impact recovery or performance as other more intense cardiovascular exercises such as running would. Therefore, you can do it more often without affecting your workouts or progress. 

Despite its benefits, walking is often underestimated as a form of physical activity. It doesn’t require any special equipment or machines; it’s a straightforward, efficient, and convenient way to engage your lower body muscles. 

This article provides a comprehensive guide on effectively executing different variations of walking workouts. It also highlights the numerous health benefits associated with walking. 

Walking Workouts 

Walking is effective for burning calories. People who spend more extended time walking live longer, have lower medical care demands and live healthier lives (2).

The walking workouts below will help sculpt and tone your legs, improve your fitness, and burn more calories. Note that before starting any of these walking workouts, it’s essential to do warm-ups like stretches and jumps. They help to get the blood flowing and pump more oxygen into your muscles. Also, ensure you have comfortable and fitted footwear to prevent injuries when performing any of these workouts.

The Quick Walk

This walking workout begins with walking as fast as possible for ten or fifteen minutes from your starting point. Performing this workout targets your calves, hamstrings, and quads. Note the distance you cover within those minutes and walk back quickly, slowing your pace as you return to your starting point. Every time you do this walk, aim to increase your speed and distance covered from your start point.

The Belly Burster

This workout will surely burn many calories. You perform this workout by flattening your stomach as much as possible, pushing it in towards your spine. Maintain this position while walking as long as possible, but don’t hold your breath. 

The Treadmill Walk

The treadmill is perfect if you’re considering using a machine or equipment for walking. It tones your legs and burns calories, targeting the hamstrings, calves, glutes, and quads. When using the treadmill, always start with comfortable speeds and progressively increase your pace. This study shows the improved effects of leg skeletal muscle mass when using a treadmill (3).

The Uphill Walk

This workout effectively activates and induces muscle hypertrophy in the glutes, calves, and abs. During this workout, it’s typical for people to walk up and down a hill for about five to eight minutes. Next, quickly walk on an even road for about two minutes and repeat the uphill climb.

Stair Walk/Climb

This walking workout is effective for burning calories and toning your legs. It targets your glutes, calves, abs, quads, and hamstrings. You can do this workout anywhere stairs are available by incorporating any of the below different stair movements:

• Walking up and down the stairs
• Walking up the stairs sideways
• Walking the stairs sideways, crossing the bottom foot over the top foot. Repeating this, facing the other direction
• Running up the stairs and coming down, slowing
• Climbing the stairs two feet at a time and coming down quickly, using each step

Endurance Walk

Endurance walks, involving long walks outdoors, take a lot of time but are worth it for burning calories and strengthening your legs. Rather than focusing on intensity like other walking workouts, endurance walks focus on distance. Find a long trail at the park and try to walk it. Shoot for at least three miles, but you can do more as you improve your endurance. They’re also great for the mind. Research shows that outdoor workouts improve mental health (4).

You must have a map and some supplies before you engage in an endurance walk. The best way to perform this walking workout is to move comfortably and not tire yourself quickly. Make sure you have comfortable clothes and shoes with a convenient weight for your backpack. Note that you are to be prepared for different terrain and weather conditions. This can increase the workout’s difficulty and lead to dehydration in hot conditions. So be prepared and drink plenty of water. 

Weighted Vest Walk

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Walking with a weighted vest adds more resistance. This puts more tension on target muscles, including the quads, calves, and hamstrings, increasing muscle mass and strength. Adding resistance also significantly increases calorie burn in the body.

To do this walking workout, wear a weighted vest and walk slowly for about eight to ten minutes from your starting point. Note the distance covered and walk back to your starting point. Do this continuously until you feel ready to increase the distance covered. This study shows using a weighted vest strengthens the lower body and burns more calories (5).

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References

1. Ito J. (1996). Morphological analysis of the human lower extremity based on the relative muscle weight. Okajimas folia anatomica Japonica, 73(5), 247–251. https://doi.org/10.2535/ofaj1936.73.5_247
2. Nagai, M., Kuriyama, S., Kakizaki, M., Ohmori-Matsuda, K., Sone, T., Hozawa, A., Kawado, M., Hashimoto, S., & Tsuji, I. (2011). Impact of walking on life expectancy and lifetime medical expenditure: the Ohsaki Cohort Study. BMJ open, 1(2), e000240. https://doi.org/10.1136/bmjopen-2011-000240
3. Singh, G., Kushwah, G., Singh, T., Ramírez-Campillo, R., & Thapa, R. K. (2022). Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study. PeerJ, 10, e13791. https://doi.org/10.7717/peerj.13791
4. Gladwell, V. F., Brown, D. K., Wood, C., Sandercock, G. R., & Barton, J. L. (2013). The great outdoors: how a green exercise environment can benefit all. Extreme physiology & medicine, 2(1), 3. https://doi.org/10.1186/2046-7648-2-3
5. Puthoff, M. L., Darter, B. J., Nielsen, D. H., & Yack, H. J. (2006). The effect of weighted vest walking on metabolic responses and ground reaction forces. Medicine and science in sports and exercise, 38(4), 746–752. https://doi.org/10.1249/01.mss.0000210198.79705.19

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Don’t underestimate training your neck

One of the top muscles that gets forgotten when training is the neck, but in all honesty, having a thick neck can make you appear much larger than you actually are. But aside from looking like a professional football player, having a thick neck is an indication that you have been putting some work in in the gym. A thick neck and some crazy big traps will have you looking like a comic book character.

However, having a thick neck is not all about looks, but also functionality and even safety. Think about it, the average human head weighs over eight pounds, it moves in multiple directions, and protects our brain, which for most people is the most important part of their body. That being said, having a thick and strong neck can help you stay safe.

You may think that you can hit the neck with exercises such as shrugs and deadlifts, and you are not wrong, but isolating the neck to really target it will provide a great finishing touch to a powerful physique. Not to mention it will also help support good head position and better posture, which could improve overall quality of life. 

The Anatomy of the Muscles

The neck is more than just your traps, it is actually made of multiple muscles that support head position, posture, and breathing. Let’s take a look.

• Trapezius: The traps are large, flat, triangular muscles that make up the back of the neck and the upper back. They start from the external occipital protuberance (also known as the back of the skull parallel to the upper jaw) and the ligamentum nuchae. They have multiple insertion points, with the main movements of the traps being lateral flexion, contralateral rotation of the head and extension of the head.
• Levator scapulae: The next part of the neck is the levator scapulae, which is a long slender superficial muscle on each lateral side of the neck. It starts from the C1-C4 of the cervical (neck) spine and inserts on the medial border of the scapula. The Levator scapulae are responsible for the elevation and retraction of the shoulder blades, as well as extending and laterally flexing the neck.
• Sternocleidomastoid: The sternocleidomastoid is a large two-headed muscle on each side of the neck, with one head stemming from the medial third of the clavicle, and the other sprouting from the manubrium of the sternum and inserts onto the mastoid process of the temporal bone. The Sternocleidomastoid is responsible for  unilateral lateral flexion of the neck on the same muscle side and lateral rotation of the head on the opposite side. 
• Scalene: Last on the list of neck muscles are the scalene muscles, which are three paired muscles on the anterior, middle, and posterior of the lateral neck. They come from the vertebrae C3-C6 and insert onto the scalene tubercle and superior border of the first rib. The scalene muscles act as accessory muscles for breathing (a necessary functions) and assist in all movements of the head.

Benefits of Neck Training

Now, as stated above a thick neck is great for building your physique, but also for functionality. Let’s look at four reasons to include direct neck training in your programming.

• Reduces Neck Tightness: When training the neck with exercises that are performed well and with a full range of motion, you may notice a release in neck tension, tightness, stiffness, and even some improved flexibility.
• Breathing Improvements: The scalene muscles and sternocleidomastoid muscles contract and relax to assist in breathing which becomes more important during high-intensity exercise, as well as just getting through the day.
• Improves Heavy Compounds: The upper traps are an important part of the upper back which, when engaged, will help you get through heavy compounds like the squat and deadlift with good form.
• Injury Prevention: If you’re an athlete involved in an impact sport, then training the neck should absolutely be part of the routine. The neck supports the head and what’s in it, meaning your brain, eyes, and other important organs, so training the neck to be stronger can be greatly beneficial for injury prevention amongst contact sport athletes.

Top 3 Neck Exercises

Let’s take a look at the top 3 neck exercises for building a big and strong neck.

Shrug Variation

There are plenty of different shrugs that you can do in order to build up the traps and neck. Our favorite are dumbbell shrugs, which are easy and convenient to do. 

Muscles trained: Forearms, deltoids, and traps

What it helps: Better muscle development because each side is working unilaterally and it with strengthen your grip.

How to do it: Gripping a dumbbell in each hand with your shoulders down, keep your chin tucked into your chest. With the dumbbells in hand, elevate your upper traps towards your ears as high as you can and pause for a second. From there, slowly lower your shoulders down to the hang position. Repeat.

Prone Weighted Neck Extension

This might not be an exercise that you have heard of, but it focuses on the smaller muscles. The prone weighted neck extension is an effective exercise for strengthening the neck muscles and is easy to do, and you do not have to go over the top with weight. Lower weight with higher reps and good mind-muscle connection is ideal. 

What it helps: Training and strengthening the smaller muscles of the neck allows the bigger muscle of the traps to do their job better, and this is crucial if you’re a collision athlete.

How and when to do it: You want to lie prone on a bench with your head off the end with a folded towel and weight plate on the floor. Pick up the towel and weight plate, gripping it in both hands. Put the towel between your head and the plate, then hyperextend your neck up in a full range of motion, you should not have pain during this. Pause and then slowly return slowly lower until your chin touches your upper chest. This is not necessarily something to go all out on, and may best be performed for one or two sets for reps of 15 to 20 as part of your warmup.

Stability Ball Neck Bridge

This exercise may turn some heads in the gym, but the stability neck bridge is a step up from the classic neck bridge, and it certainly will help build your neck. If you never have done any type of neck bridges, do the regular ones first to get a feel. This stability ball variation of the neck bridge requires more stabilization and trains the entire posterior chain to work together due to the glutes and spinal erectors being needed to hold up the bridge.

What it helps: The use of the stability ball helps to train more stabilizing muscles while helping to build and strengthen the neck without weight.

How and when to do it: Grab a stability ball and sit upright on it, and then walk your feet out until the back of your head is on the ball. Squeeze your glutes so your body is in a straight line from head to knee. Tuck your chin to your chest and slowly roll your head back until the back of your head is on the ball and your neck is in extension. Return to the starting position and repeat. 

Wrap Up

Overall, training the neck is something that everyone should focus on. It not only improves your overall physique, but also the functionality. That being said, do you agree with our list of the best exercises for your neck?

Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

The post The Top 3 Exercises for Neck Size and Strength appeared first on Generation Iron Fitness & Strength Sports Network.

Labrada suggests training your lagging muscle group first to help strengthen it. 

Lee Labrada offers his profound and educational perspectives on maximizing workout efficiency. His induction into the IFBB Pro Bodybuilding Hall of Fame in 2004 is a testament to his expertise. In a recent YouTube video, Lee Labrada and his long-term training partner and friend, Craig, provide valuable and actionable advice on leg training. This video is packed with insights, explicitly targeting the quads, hamstrings, and calves, and underscores the importance of leg training in achieving overall balance, strength, and power. Explore the insightful tips shared by Lee Labrada in the content below.

Lee Labrada’s Leg Day 

Bodyweight Squat (Warm-up)

Lee Labrada states he likes to start with bodyweight squats when doing leg exercises. Labrada emphasizes the importance of warmups and stretches before the major exercise. He has this to say:

“You know a lot of times people are in a rush, and they don’t do that properly. And you know the fact of the matter is that getting blood into the muscle is going to make the muscle tissue more elastic. It’s going to help to warm up the tendons and make them more elastic, and it’s going to make you less prone to injury. So a little bit of a warm up getting blood in there and then uh some stretching, and we’ll be ready to get into the meat of the program here.”

This study shows how warm-up exercises help boost athletic performance by up to 79% (1). During their warm-ups, they discuss how much weight they squat. Lee Labrada also points out how much he hated training his legs because he always fell sick but eventually got used to it. He says he trained his legs about three times a week then, but these days, he does it once a week as maintenance workouts.

Split Squat

Lee Labrada starts his leg training workout with an isolation exercise called the split squats. He gives the following essential tips:

“I want the knee to travel over the foot. That’s important to keep the joint aligned with the toe of the corresponding foot. I’m trying to keep the knee not so much going forward. I’m trying to keep it basically as perpendicular as I can and then just dropping my body. It throws more of the emphasis on the glute.”

Labrada shows that performing split squats with the right form targets the quads and glutes. He also had to get a chair to help Craig avoid falling over when trying to balance. Split squats are a type of unilateral exercise that can greatly improve your jump power (2).

Leg Press

 

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Labrada and Craig bonded over the old times when they did leg presses in the 90s, training their legs to failure. He also talks about how you can get the most out of your workouts with limited time.

“Even when you’re on limited time, you can get a great workout; it doesn’t take long. In fact, sometimes when you set a timeframe deadline to do it and I finished it in 15 minutes, or I got to finish it in 20 minutes, you’re a lot more focused. So less talking and more working out.”

Performing leg presses targets your glutes, hamstrings, and quad muscles.

Leg Extension

Performing the leg extensions constantly puts tension on your quads. Lee Labrada takes advantage of this, showing his impressive quads as you see Craig spotting him. Leg extensions are one of the few leg routines focusing on your quads without recruiting other muscles. 

Hack Squat

The hack squats work the quads, hamstrings, glutes, and calves. Lee Labrada explains that he can’t do them and draws a lesson for his fans.

“I’m going to be fully transparent with you guys because I think that it’s a learning lesson in not pushing something where you can set yourself up for an injury. When I came in here today, I have my right hip flexor slightly tweaked. That’s why I’m not doing these hack squats today. I want to be fully transparent with you guys and just use that to emphasize the point that if something is bothering you, work around it; pick another exercise that’s really important whether you’re training legs, your back, or your chest. Whatever it is, if a certain exercise hurts you or you have a tweaked muscle, work around it or avoid it because you want to live to fight another day.”

Labrada acts as Craig’s spotter during this exercise, explaining the importance of compound movements over isolated movements when building leg mass.

Lying Leg Curl

Labrada explains why using your hamstrings when doing lying leg curls is important. He also advises against cheating by swinging your legs. This exercise targets your calf muscles and puts constant tension on your hamstrings, stimulating hypertrophy. Swinging your legs generates momentum and limits muscle use.

Hyperextension

Lee Labrada gives tips on the proper way to perform the hyperextension. This is by placing your hips in front of the pad, pivoting the hips, and putting more emphasis on the hamstrings. You’ll get more tension in your hamstrings this way. Hyperextensions work on the glutes, lower back, and hamstrings.

Seated Calf Raise

The men move next to some calf exercises, and Lee Labrada and Craig reminisce about their time in the golden era of bodybuilding at Gold’s Gym and World Gym. They talk about how bodybuilding in those days was a community and how things seem different now.

Next, Labrada explains the seated calf raise exercise and how it works the soleus muscle and surrounding muscles. He had this to say:

“Seated position, you inactivate the gastrocnemius, which is what you see from the back of the calf. And it helps to train the soleus and all of the other muscles that you’ll find there in the calf.”

Standing Calf Raise

Labrada explains the secret to developing good calves is always to train them early and not at the end of your workouts when you’re too tired.

“Anytime you have a weak body part, train it early in your routine while you still have energy and focus.”

He points out that when doing this exercise, keep your knees slightly bent to get maximum tension in your gastrocnemius muscle. This position also minimizes the involvement of the soleus muscle.

Follow us on Instagram, Facebook, and Twitter for more workout tips from elite bodybuilders! 

 References

1. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
2. Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250

The post Lee Labrada’s Training Tips for Thicker Legs appeared first on Generation Iron Fitness & Strength Sports Network.

Jeff Nippard shares his favorite push, pull, legs routine

Jeff Nippard is a drug-free bodybuilder and powerlifter with a massive physique and serious work ethic. With a large following on social media, he uses his platform to promote himself and inspire others to see the gains they want to most, such as through the smartest push, pull, legs routine.

When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to bodybuilding, powerlifting, and athletic legends for that sought after advice. They’ve done it before and the work certainly shows on them.

Jeff Nippard is one who knows exactly what is needed to see real gains. With this push, pull, legs workout, your whole body is sure to be fired up to see real growth.

Jeff Nippard has presented a truly impressive Push, Pull, Legs routine. The popular bodybuilder and trainer, Nippard has helped a great deal of people with his knowledge and information. His recent video gives an in-depth look at what he deems the smartest Push, Pull, Legs routine.

Who is Jeff Nippard?

Jeff Nippard was born in Canada to hard working parents, his mom being a bodybuilder and fitness instructor. As a result, he began to go to the gym at an early age. From there, he began bulking up and in his teens started bodybuilding, competing in tournaments and even winning some.

Over the years, Jeff as continued his dominance and has also begun a powerlifting career. Because of his successful bodybuilding and powerlifting careers, he has built a massive following on social media and uses his platform to post and promote himself while also inspiring others to work as hard as he does.

The Jeff Nippard Push Pull Legs Method

Push, Pull, Legs. It’s a training split that has garnered a ton of praise from bodybuilders over the years. The program is a pretty simplistic, but effective one. Essentially each portion of the split is broken up in a way that will allow the user to work every body part while at the same time giving enough time to recover from each separate day.

Push Day

Push days encourages the user to perform pushing exercises. This means the focus can be on chest, arms, and shoulders depending on the exercises used. For example, the bench press is a push exercise that focuses much of the attention on the chest and triceps, with exercises for the front deltoids as well. Another push exercise would be dips, again focusing on the triceps.

Pull Day

On pull days the emphasis is on pulling exercises. Pulling exercises can work the back, the biceps/arms, and the rear shoulders. Essentially the biggest difference here is that the exercises are much more focused on the back. While the arms and shoulders still get a great deal of attention the back is definitely the centerpiece.

Leg Day

Lastly, there are leg days which switch up the focus to leg exercises. This means anything from working the quads with squats to the posterior chain including the hamstrings and glutes with the deadlift.

Jeff Nippard Push, Pull, Legs Routine

Jeff Nippard has become extremely well respected in the bodybuilding community in recent years. He has used an evidence based approached to offering up essential bodybuilding knowledge that has taken many of his clients and followers to the next level.

Day 1: Leg Day 1

Superset

Day 2: Push Day 1

Day 3: Pull Day 1

Day 4: Leg Day 2

Superset

Day 5: Push Day 2

Day 6: Pull Day 2

Optional

To see Jeff Nippard perform the full routine, click on the link here.

Best Way To See Real Gains

After a workout like this, it is important to find the right supplements to really increase strength and size, while also putting an emphasis on recovery. A premium protein powder is what you need most for this will pump you with vital protein to see those gains you need. This will work to maximize muscle growth and ensure the best recovery. If you want to see even more gains, consider creatine or a mass gainer to go along with your protein supplement.

Wrap Up

This push, pull, legs routine from Jeff Nippard is a very effective workout in seeing total body gains. For those looking to challenge themselves while also seeing great growth, give this workout a try and see what it can do for you. The right exercises at the right sets and reps ranges, this is certainly a great workout to put into your cycle and you won’t be disappointed by the results.

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 Jeff Nippard Instagram

The post Jeff Nippard: The Smartest Push, Pull, Legs Routine appeared first on Generation Iron Fitness & Strength Sports Network.

The biography, life, and accomplishments of Miranda Cohen

Miranda Cohen is a rising name in the fitness industry, known primarily as an American TikTok personality, Instagram Influencer, entrepreneur, and fineness personality. Miranda was born on the 21st of March 1996, and she has become a top name amongst the fastest growing fitness personalities currently. She has sculpted a remarkable physique that has captured the attention of her over a million followers on TikTok as well as on her Instagram.

Below is a complete breakdown of Miranda Cohen’s profile, stats, biography, training and diet regimens.

Miranda Cohen Biography

As stated above, Miranda Cohen was born on March 21st, 1996 in the United States. Throughout her high school years she caddied for business people on the golf course, soaking up every bit of knowledge she could. After graduation from high school in her town, attended Western Michigan University for bachelor in nutrition. She even picked up dance and mastered some different styles such as ballet, hip-hop, jazz, tap, and lyrical routine. Miranda dedicated herself fully to these different interests, and officially joined the dance team, and found someone who shared a mindset similar to her.

This person mentored her, teaching her that self doubt and criticism is for the faint of heart and only stifles personal growth, and from there Miranda began to train her body and find every possible way to be her best self.

It just so happened Miranda was working with her mother one summer when her mother told her that she needed to start her own business, and she was right. When Miranda returned to college that next semester, she combined her passion and the potential for training and with her friend and mentor, Lucas, “Miranda Dream Fit” was born.

Since then, Miranda has become a guiding force in the fitness industry, allowing for people to follow her workouts and take her advice.

Miranda Cohen Height

Miranda Cohen stands at 5 feet 6 inches (167.64cm) tall, which is more than the average height of women in USA. Sometimes when people are taller, they will have a harder time packing on muscle mass, but Miranda has not had trouble with this, and has sculpted quite the physique.

Miranda Cohen Workout Routine

Miranda Cohen follows an upper/lower workout split. Let’s take a look at each.

Upper Body

Miranda Cohen’s upper body workout:

Lower Body 

Miranda Cohen’s lower body workout:

Nutrition

Miranda Cohen is very particular and precise when it comes to her diet, as she wants to craft the perfect physique. She makes sure to get the correct amount of macronutrients, especially when she is cutting weight. She will assess what her body may need so she can make those small changes to achieve her overall goal.

She also uses daily supplements to help enhance recovery and further her progress in the gym. Some supplements that Miranda Cohen may use include Whey Protein, Creatine, BCAA and Super Greens support. 

During the “bulking season“, it is assumed that Miranda Cohen’s attitude is a bit more relaxed when it comes to her diet. Now, she does not go full blown bulk mode like some bodybuilders do, as she is not preparing to pack on the pounds like she would for the Mr. Olympia. However, she does try to put on some muscle mass, and in order to do so Miranda increases her caloric intake, but still stays away from junk foods and too many cheat meals to avoid the excess body fat.

Miranda Cohen’s Career

Before she had become the fitness star that she is today, popping up on everyone’s screen, Miranda Cohen worked long and hard to get to this position. Miranda has been interested in fitness since her college days in duo with her friend Lucas, who was her mentor. She never gave up when it came to fitness, and this has helped her to climb to this mountain of fitness and popularity.

She got her personal trainer certificate from International Sports Science Association (ISSA) in the year 2017 and started her social media career by creating her own MirandaCohenfit TikTok account a few years before. She got in at the right time, when the App was going pretty viral and people were stuck at home with nothing better to do than scroll. Miranda was sharing fitness content such as workout routines and motivation videos, which started blowing up.

She along with Lucas produced some high-quality videos, which certainly helped her content go viral and earn millions of likes. She has well over a million followers on TikTok alone currently.

Miranda also has started to share photos on Instagram, where her followers bloomed substantially. She only had 200k followers in second half of 2022 and now her followers touch the milestone of whopping 6.4 million.

Personal Life and Wrap Up

Many fans of this famous TikToker and talented fitness star are curious to know whether she has a boyfriend or if she is single. While her relationship status is mostly unknown, it is assumed that she is currently single and has no romantic relationship with anybody. It is completely possible that she was in a romantic relationship with someone, but she hasn’t chosen to reveal any such thing publicly, which is completely her choice.

Miranda Cohen also from Christian family. Similar to her relationship status, Miranda has shared basically no information about her family on internet so far, but if she does this article will be updated soon.

Overall, Miranda Cohen is someone who is seen as more of a “real” influencer, as she sticks to sharing workout routines and advice. While she keeps much of her personal life private, many of her followers see her as someone who is open when it comes to how she built her physique and her mindset.

What do you think of Miranda Cohen?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post Miranda Cohen Profile & Stats appeared first on Generation Iron Fitness & Strength Sports Network.

The reigning Olympia champs are preparing to defend their titles together. 

Chris Bumstead is a towering figure in bodybuilding. Beginning in 2020, he clinched the Olympia Classic Physique title for five consecutive years. He’s also a highlighted athlete in our documentary Generation Iron 3, which showcases his remarkable journey and achievements.

 

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A post shared by Chris Bumstead (@cbum)

Chris Bumstead recently collaborated with Ryan Terry to perform impactful shoulder workouts. Terry, the reigning champion in the Olympia Men’s Physique category, is renowned for his unwavering commitment and dedication. After competing in the Olympia eight times, he achieved his long-awaited victory last year.

 

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During the off-season, renowned professional bodybuilders hit the gym to demonstrate how to execute effective shoulder workouts while enjoying the process. Both athletes, having competed in the industry for a similar duration, shared plenty of jokes, engaged in lively conversations, and took social calls. Despite the relaxed atmosphere, these professionals accomplished their goals and looked great. Explore their routines below.

Chris Bumstead’s & Ryan Terry’s Shoulder Workout

Chris Bumstead and Ryan Terry spent this workout trading tips and discussing winning at the Olympia. Terry shares how he changed his training philosophies for better results during the 2023 off-season. Whatever he did worked because it took him from seventh place in the previous Olympia to winning. Below are their exercises.  

Warm-up: Dumbbell Lateral Raise & Single Arm Cable Row 

CBum starts the warm-up session with a pair of dumbbells, during which he does a few reps. Bumstead insists there isn’t enough time and prompts Terry to grab a set of dumbbells to run through the warm-ups. This study shows that warm-up exercises are essential for an athlete’s performance, confidence, and stability during exercises (1).

Bumstead immediately goes to the arm cable row machine for another set of warm-ups. As he does this, he discusses the feeling of winning an Olympia title with Terry. Terry’s excited and agrees that being called champ is nice.

Dumbbell Lateral Raise

Ryan Terry suggests starting the working sets with dumbbell lateral raises. He also insists that CBum go first. CBum states he likes doing 8-12 reps for this routine. While doing the dumbbell lateral raises, Bumstead performed isometric holds for about 1-second and 4-second controlled negatives. 

Performing isometric holds when exercising helps increase muscle hypertrophy and improves muscular strength (2). Chris Bumstead also explains how doing these holds helps with strength training so he doesn’t hurt himself. Terry explains that he focuses on training with light weights and a lot of control, stating: 

“Training changed last year, so two things, one, obviously, I was doing my back, but I was hitting like… I was training with super heavyweight. I was hitting like a normal lat spread like, you know, upright, when I saw Steven, why are you doing it like that? I was like, I’ve done that for the last ten years. Is that what you’re meant to do, and he just like pinched my lower back, put my chest up, and he went see? Straight away, yeah, exactly that little movement.”

Terry performs some dumbbell lateral raises, adding some isometrics to his movement. They also talk about their work to win titles and how it has changed their lives. Bumstead concludes the dumbbell lateral raises, and they move to the next exercise.

Machine Shoulder Press

CBum and Terry head for the machine shoulder press next during this workout. They start using progressive weights with a couple of sets on an iso-lateral shoulder press machine. Terry spotted CBum and kept encouraging him until he finished his reps.

Terry went next and sarcastically thanked Bumstead for spotting him. They then do two drop sets to complete their sets until they hit muscle failure. This study shows that training to failure can promote, strengthen, and activate muscles, increasing athletes’ muscle growth (3).

Reverse Fly Machine 

Ryan Terry hops on the incline bench to perform the reverse fly machine for several reps. Towards the end, he changes his tempo, making movements quicker and alternating your tempo while training, which is a great way to shock your muscles. 

Next, CBum takes on the reverse fly machine and does his reps with a slower approach. Controlling your reps is an effective way to put extra tension, encouraging more muscle hypertrophy. The incline position both men adopt during this exercise also limits the possibility of momentum, ensuring that they keep to form.

Dumbbell Front Raise

Finally, Terry and Bumstead conclude their shoulder workouts with the dumbbell front raise to round out their anterior delts. Ryan Terry starts by grabbing the dumbbell for a couple of reps. He does a front raise, then switches to a complex mix of front and alternating raises. Chris Bumstead also does the same before they both close the session.

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References

1. Park, H. K., Jung, M. K., Park, E., Lee, C. Y., Jee, Y. S., Eun, D., Cha, J. Y., & Yoo, J. (2018). The effect of warm-ups with stretching on the isokinetic moments of collegiate men. Journal of exercise rehabilitation, 14(1), 78–82. https://doi.org/10.12965/jer.1835210.605
2. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
3. Santanielo, N., Nóbrega, S. R., Scarpelli, M. C., Alvarez, I. F., Otoboni, G. B., Pintanel, L., & Libardi, C. A. (2020). Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biology of sport, 37(4), 333–341. https://doi.org/10.5114/biolsport.2020.96317

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How the “Kylie Jenner” of bodybuilding sculpted her physique

Vladislava Galagan has really built up her name in the fitness industry, as well as her physique which balances femininity and muscularity almost perfectly. Vladislava Galagan is a Russian bodybuilder who has been called the “Kendall Jenner of bodybuilding” and has even used her looks to make money using OnlyFans. Galagan has also opened up about her steroid use. Yes, she uses performance enhancing drugs, but that does not take away from the hard work that she puts in in the gym, and many people have been left wondering what exactly the Vladislava Galagan workout routine consists of.

Let’s break down who Vladislava Galagan is, and what her workout routine is.

Who is Vladislava Galagan?

The 27-year-old bodybuilder began getting into the gym and training at 16 and has been able to find a routine that keeps her physique in top shape. She has done OnlyFans, but nothing too X-rated. Aside from that, Galagan has built a following of 1.6 million on Instagram, and her fans have flocked to her social media pages to see a combination of her ripped physique and pretty face. 

Vladislava Galagan Workout

Vladislava Galagan’s journey to achieving her incredible, stage worthy physique as well as her immense strength is powered by her disciplined and rigorous training regimen. In order to build and maintain muscle mass as well as her low body fat levels, she commits to six days of training per week, incorporating a blend of isolation and compound movements to target all major muscle groups and build overall mass, but also fine tune them.

Her approach to training is not overly complicated, and it involves a classic push/pull/legs workout split. This allows for comprehensive muscle engagement and optimal recovery in between training sessions. Galagan also does not rely on any specific equipment, as she strategically alternates between free weights such as barbells and dumbbells, and machines like the cable stack, this helps her capitalize on the unique benefits each offers in bodybuilding. Let’s take a look at each of the exercises that she does for each muscle group.

Push Day

Vladislava Galagan’s push day exercises consist of the following.

Pull Day

Vladislava Galagan’s pull day exercises consist of the following.

Legs

Vladislava Galagan’s leg day exercises consist of the following.

Cardio

In addition to her resistance training, Galagan makes sure to prioritize overall health by staying active and ensuring that she walks at least 10,000 steps daily, often heading out on longer morning walks. 

To further enhance cardiovascular health and endurance as well as keep body fat low, Vladislava Galagan integrates high-intensity interval training (HIIT) workouts and other forms of cardio into her routine.

However she has had her setbacks, as Vladislava’s demanding training routine left little room for adequate recovery between sessions, ultimately resulting in an injury that altered her training a bit. As a result of the setback that came along with the injury, this prompted her to reassess her approach, emphasizing the importance of balance and rest in achieving long-term fitness goals.

Vladislava Galagan also does not do the same thing everyday and continues to refine her training regimen, striving for optimal performance while prioritizing her well-being.

What Type of Volume Does Vladislava Galagan Use?

Now, Vladislava Galagan uses pretty high volume. She is not a powerlifter, and after her injury does not go as heavy as she once did. That being said, typically for each exercise she will do around 4 or 5 sets of 10-15 reps. This is a good rep range for muscle building.

Diet and Recovery Protocols

Vladislava Galagan’s workout routine is accompanied by a good diet, and one that you may want to consider following yourself as it is ideal for building muscle and burning fat. Galgan’s diet is packed with right around 100 grams of protein daily, making sure she has enough to recover from her training. As far as food sources, meaning where the protein comes from, Vladislava has said that she favors beef, eggs, turkey, chicken, and fish to get the extra protein needed over the course of the day.

This helps her recover and grow after each of her training sessions.

Vladislava Galagan Workout Wrap Up

Overall, Vladislava Galagan’s workout routine is something that works for her. She is able to build muscle and stay relatively low in body fat while she uses this routine, so that is something to keep in mind. 

What do you think of Vladislava Galagan’s workout routine?

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

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The workout that made him the “Quadfather” 

When you think of some of the greatest legs in bodybuilding, it is no doubt that legendary bodybuilder Tom Platz comes to mind, even in his older age, he still dons a set of shredded legs. The infamous Golden Era Bodybuilder is a man who truly believed in hardcore training, such as taking your sets until failure, and while some say this was nothing but junk volume, Platz had – and still has a fantastic set of legs. Tom Platz’s leg workout is an infamous one that many people try to replicate, and while you can find clips of Platz’s leg routine on YouTube, we wanted to break it down for you. 

Who is Tom Platz?

Tom Platz, who also goes by the names “The Golden Eagle” and “The Quadfather”, was a 70s and 80s era bodybuilder. He even stepped on the Mr. Olympia stage from 1979 to 1986, even competing against Arnold Schwarzenegger in 1980. Although Tom Platz never won a Mr. Olympia, this does not take away from how impressive his physique was on the stage, and he even managed to secure a third place finish in 1981, which was a stacked Olympia. Platz’s bodybuilding career is still remembered and celebrated by fans of the sport, with many aiming to train with the same intensity as him.

Standing at 5’7” tall, Platz reportedly weighed between 225 and 235 lbs in his prime, with his legs being more than 30 inches round. This is where many people say his downfall on the Olympia stage was, because Platz was far more bottom heavy than top heavy, lacking muscular symmetry.

So, how did he get his legs to the point they were? 

Tom Platz Leg Workout

Well, here is what you came for, the workout Tom Platz did to build his infamous legs: 

Now that you have seen the workout, let’s break each piece down.

Squats

Now many of you may think that a standard 5 x 5 program or sets of 8-12 are the way to go when it comes to squats. While those are effective, Tom Platz would take his squats to failure, which is definitely difficult, but is an effective way to build muscle. He is one of the biggest supporters of squats on this planet. His form was impeccable and clearly they worked for him.

But Platz didn’t just put the bar on his back and go through the motions, counting his reps and waiting to be done. He felt the mind muscle connection with every rep, and you can see in his pictures and videos that he squats with a full range of motion and good form, going as low as he can. The deeper the squat, the more of the stretch on the legs as a whole, recruiting more muscle fibers.

Not to mention, Platz performs high bar squats instead of low bar squats. This where the barbell sits higher on his shoulders, and enables him to keep a more upright back and achieve greater quad activation, as opposed to low bar squats where it will recruit more of the glutes and hamstrings, either way improving his physique.

It is also worth mentioning, Platz does not just do a simple program with his squatting. Instead, Tom Platz would perform a huge number of squat sets with various rep ranges including a lot of high-volume training, which really shocks the muscle and forces it to adapt. Lower rep ranges with heavier weight help him build strength, while higher rep ranges fatigue every fiber and stimulate growth.

Keep in mind that his high-rep sets were not just lightweight, they were still heavy and he was taking them to failure. 

Hack Squats 

The next exercise in Tom Platz’s leg workout are hack squats. The hack squat is essentially an inverted leg press where the sled sits on your shoulders, a position that somewhat mimics the high bar squat technique, where your back stays more upright. Although Tom Platz’s leg workout did not include any lifting gear besides a belt, the hack squat puts a lot of stress on the knees and using quality knee sleeves will enhance compression and support

To further isolate and put an emphasis on the quads, Platz utilizes a low foot placement and close stance, mimicking that of sissy squat placement. And he targets 10-15 reps on this exercise, which is ultimately to failure.

Leg Extensions

Third on the list of Tom Platz’s leg day exercises are the leg extensions, to really fine tune the quads. This is an isolation exercise, which means it focuses on a specific muscle group, in this case it is your quads. The leg extension forces your quads to work without any assistance from the hamstrings or glutes.

With 5-8 sets of 10-15 reps, you might need help getting off the leg extension machine, as these 10-15 reps should be pushing past failure and causing muscle fatigue.. These are not just 10-15 easy reps, but you should be barely getting those last few reps. Tom would even push beyond failure, doing partials after failing on his full reps.

Lying Hamstring Curl

The lying hamstring curl is a favorite of Tom Platz, and is the main thing he did for hamstrings, but he does not treat it any differently than the other movements. He treats it with the same intensity as he does with the other movements, going heavy within that 10-15/failure rep range, then pushing beyond that, all within 6-10 sets.

Standing Calf Raises

When it comes to the calves, Tom Platz would start with standing calf raises to get a nice, full stretch, and develop the upper part of the calves. Platz does 3-4 sets of 10-15 reps each, making sure he is really stretching the muscle.

Seated Calf Raises

The last exercise of Tom Platz’s leg day is the seated calf raise, for the underlying muscle in the calves. Like the standing calf raise, Platz performs 3-4 sets of 10-15 reps.

Is Tom Platz’s Leg Day Junk Volume? 

Now, many people will say that Tom Platz’s leg day had consisted of a lot of junk volume and that no one can complete it without steroids. However, Platz has come out about his steroid cycle, and it was very minimal, especially compared to a lot of bodybuilders today. Also, Tom Platz had only trained legs once per week, so there was a full seven days to rest and recover in between the training sessions, which helped enable him to go all out when it came to training his lower half. This training style is similar to Mike Mentzer’s training, which was heavy duty and consisted of heavy weight with sets to failure.

This leads to the conclusion that maybe it was not junk volume.

Platz’s Leg Training Tips

There are a few things that Tom Platz has advised when it comes to training legs that are certainly worth addressing. 

You HAVE to Squat

Like we said, Platz is a huge advocate of the squat. He has said that it is a staple for building big legs, and movements like the leg press are not nearly as optimal.

Use High Volume

With taking everything to failure, Platz was doing a lot of reps within his sets. 5 x 5 programs were not his thing, but instead he took each movement until he could not go anymore.

You Have to Achieve Failure

It is obvious that he was an advocate for taking his reps to failure, but he really pushes you to break out of your comfort zone to the point where you do not know if you will be completing the rep or not. When you are out of your comfort zone, that is when you grow. 

Tom Platz Leg Workout Wrap Up

Overall, many people will look at Tom Platz and say that those legs were mostly steroids and genetics. However, if you really look at the work he put into it, that is where his growth and success came from. 

Will you be trying Tom Platz’s leg day? Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

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See how this influencer stays in shape

Miranda Cohen is blowing up on social media, as well as being the founder and CEO of Miranda Dream Fit, where she focuses on coaching her clients to help them achieve their dream physiques, whether they are looking to shed fat or build muscle mass. She herself struggled with body image for a long time, but now is one of the top fitness influencers there is, with over 500 thousand subscribers on Youtube and over 6 million followers on Instagram, and she sports an amazing physique that many try to replicate. But how did she get there? What is Miranda Cohen’s workout routine? 

Let’s take a look at exactly how Miranda Cohen built such an incredible physique that has earned her quite the reputation.

Miranda Cohen Workout

Miranda Cohen splits her workouts into upper and lower body routines, so we are going to take a look at each.

Warm-Up

As with following anyone’s workout routine, you do not want to be cold going into the lifting, you need to warm up. That being said, before each of the days of Miranda Cohen’s workout, begin with 5-10 minutes of light cardio such as jogging, jumping jacks, or cycling to increase heart rate and warm up muscles.

Miranda also is someone who starts with dynamic stretches focusing on major muscle groups like leg swings, arm circles, and torso twists to improve flexibility and mobility, especially on those leg days.

Upper Body

As you can see, with Miranda Cohen’s upper body workout, she does a good amount of volume, even taking her sets to muscular failure. She also leaves out chest movements, but includes exercises for the back, shoulders, and the deltoids. Now let’s take a look at her lower body day.

Lower Body 

Now as you can see with Miranda Cohen’s lower body workout, she does not do a major amount of compound exercises, making sure to isolate each muscle. She also has a larger focus on the hamstrings and glutes, rather than the quads. That being said, if you are someone looking to train for powerlifting or bodybuilding, you may want to use a bit of a different leg workout.

Rest and Recovery

Allow at least one day of rest between strength training sessions to allow muscles to recover and grow. If you hit upper body on a Monday, you do not want to hit it again on Tuesday. 

You also want to ensure proper nutrition and hydration to support muscle recovery and overall health. Remember to listen to your body and adjust the intensity and frequency of workouts as needed. Consistency is key to seeing progress in your fitness journey.

More About Miranda Cohen

As stated above, Miranda Cohen has her own company, where she trains clients to be the best versions of themselves. Miranda is a natural fighter who has gone through some challenges from the very beginning, as she was born with a hole in her heart, a condition known as Ventricular Septal Defect (VSD). Miranda was encouraged by her mother to live a healthy lifestyle to combat her medical circumstances (the possibility of open heart surgery) that were always looming over her future. 

Despite the limitations of her condition, Miranda persevered, not letting it define her and finding things that she loved to do, and pursuing them. Miranda had her first job at 12 years old, caddying on routine golf outings. The people she caddied for were successful business men and women, and each time she picked up pieces of life advice, knowledge and experience that helped guide her. 

From there Miranda picked up dance and mastered ballet, hip-hop, jazz, tap, and lyrical routine, dedicating herself fully to these different interests. She eventually joined Western Michigan University’s dance team, and found someone who shared a mindset similar to hers and mentored her, teaching her that self doubt and criticism is for the faint of heart and only stiffles personal growth. Miranda began to train her body and find every possible way to be her best self.

Miranda was working with her mother one summer when her mother told her that she needed to start her own business, and she was right. When Miranda returned to college that next semester, she combined her passion and the potential for training and with her friend and mentor, Lucas, Miranda Dream Fit was born. 

Since then, Miranda has become a guiding force in the fitness industry, allowing for people to follow her workouts and take her advice. 

Wrap Up

Overall, what do you think of Miranda Cohen? Do you think she is just like the other gymcel influencers that are just trying to sell their cookie cutter programs? Or do you think that she has some good advice and brings value and positivity to the industry?

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

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Using science, Jeff explains how you can look shredded by those warmer months

Summer is almost here, time is going by quickly and before you know it, summer will be here. Are you ready to show off your beach body? Are your abs ready to be presented? Well if not, Jeff Nippard recently released a Youtube video on how to get abs by summer using science. Too many times do people think that they need to be absolutely hammering sit ups, skipping out on meals, and overdoing it on cardio just to see their abs, but Jeff has a different approach to making those abdominal muscles pop. 

Let’s break down exactly what Jeff suggests to get abs by summer.

Who is Jeff Nippard?

If you don’t know, Jeff Nippard is one who knows exactly what is needed to see real progress, especially when it comes to transforming your physique. The Youtube sensation was born in Canada to hard working parents, and to take it even further, his mom being a bodybuilder and fitness instructor. To no surprise, Jeff began to go to the gym at an early age, and from there, he began bulking up and in his teens started natural bodybuilding (meaning he did not use anabolic steroids) competing in shows and even winning some.

Over the years, Jeff has continued his dominance and has also competed as a successful powerlifter. Because of his successful bodybuilding and powerlifting careers, he has built a massive following on social media and uses his platform to post and promote himself while also inspiring others to work as hard as he does.

How to Get Abs by Summer

Let’s take a look at exactly what Jeff suggests for getting abs by summer.

Body Fat Percentages Matter

The first thing that Jeff Nippard addresses when it comes to getting abs by summer is body fat percentage. It is no secret that if your body fat percentage is too high, your abs will not show through, so what percentage is the “sweet spot” for making abdominals show through?

Jeff states that for men, the sweet spot of having your six pack show through is 10-20% body fat, while for women, the sweet spot is 18-28% body fat. However, your abs will not show through if you have not put on some muscle mass in that area, meaning you have to train them.

How to Optimally Train Your Abs

Jeff brings up the argument that many people use “you can train abs as much as you want, but if you are not lean enough, they will not show through so there is no point in training them”, and he disagrees with this. His point is that you need to build up your muscles in the midsection, so if you want abs by summer, they’ll be there by the time you drop the body fat. 

Jeff states that most ab circuits on the internet are just cardio workouts, and you really need to incorporate progressive overload. He goes on to say that this means you only really need two exercises; a weight loaded crunch, and a weight loaded leg raise. For the crunch, he recommends the cable crunch, but if you don’t have a cable, you can use a plate loaded crunch. Jeff recommends 3 sets of 10-12 reps 2x per week, but the last set of crunches will go to failure.

For the leg raises, you can do them hanging from a pull up bar or on the Roman Chair. If you cannot do a full leg raise yet, Jeff suggests knee raises as an alternate exercise. Regardless, he suggests 3 sets of 10-20 reps 2x per week, again with the last set going to muscular failure. To progress on these, he adds one rep per week, but you can also add things like ankle weights for added resistance. 

Cardio

Moving on from the Jeff states that it is smart to include cardio into your training regimen, even if your routine does not specifically call for it, as studies have found that combining weight training and cardio lead to a smaller waist than just weight training alone. Cardio will also allow you to eat more calories, and people who are more active tend to keep off the weight for longer periods of time.

Jeff recommends 2-5 sessions of low-moderate intensity cardio a week, for 30 minutes per session. This will help you get abs by summer

Nutrition

Nutrition is a huge part of having abs by summer, Jeff uses a calculator to help figure out how many calories you need, and another calculation to find out how much of each specific macro you need. So, for your overall calories, take your bodyweight and multiply it by 10-12; that is how many calories you will need to consume.

Take your goal bodyweight and multiply it by 0.8-1.0, that is how much protein you will need to eat. Then, make sure you eat at least 50 grams of fat per day, and whatever is leftover are free calories, which are carbs, fat, or protein. Jeff states that while food sources are not as important as long as you are within proper macronutrients, you should still prioritize nutritious whole foods. 

Mistakes to Avoid

Jeff also addresses some mistakes that some people make when cutting, and this can hinder your progress on getting abs by summer. For starters, he brings up how much bodyweight you want to lose, as some people cut too fast. To stay steady, you should aim to lose 0.5-1% of your bodyweight per week. If you are cutting for a long time, Jeff also recommends a “diet break” in the middle for 2-3 weeks. This is not where you go on a binge and eat a ton of cheat meals, but a diet break is instead where you take your bodyweight and multiply it by 16-18 and that is the amount of calories to consume. 

He also recommends not relying on the scale too much, and rather looking in the mirror. Take progress pictures in the same lighting at least once a month.

Supplementation

Nutritional supplements are a great way to get abs by summer, and Jeff addresses some of his favorite supplements to help with that.

Protein powder is first on the list, as this is a great way to get in the proper amount of the macro. Jeff uses a 30-50 gram shake right after his workout, no there is not an anabolic window but it is convenient to just mix up some protein in your shaker cup after you train.

Creatine monohydrate is the second supplement that Jeff uses, and he takes 5 grams every day. Now, it does not particularly matter when you take it, as long as you get it in. There are no negative side effects to be found.

Caffeine is the third supplement on Jeff’s list, and while he uses pre-workout to get his caffeine in, he states that coffee or caffeine pills will get the job done. Caffeine also has a small thermogenic effect. 

Get Abs By Summer Wrap Up

Overall, getting abs by summer is going to involve just a few sit ups and time on the treadmill or stairmaster. There is a balance of diet, training, supplementation, and avoiding the common mistakes, which Jeff Nippard has broken down for us.

Will you have abs by summer?

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