Dorian Yates revealed some of the secrets to his longevity.
Six-time Olympia champion Dorian Yates recently shared his longevity secrets in a post on his social media. The legend spoke about his shift in perspective and how he maintains a healthy lifestyle since retiring from professional bodybuilding.
Without our health we’re nothing. You can have the greatest physique, the most shredded six pack, bulging biceps, and legs and back to match, but without a healthy functioning body all of that is useless. Being able to live as long as possible with a great quality of life is a major goal that every person should strive for. It’s exactly what has motivated legendary bodybuilder Dorian Yates since retiring from bodybuilding.
A six-time Mr. Olympia who changed the face of the sport with his unique physique and hardcore training, Dorian Yates was the pinnacle of bodybuilding in his prime. Yates brought a completely different kind of physique to the forefront of the sport, that of the mass monster. Before there were massive bodybuilders like Ronnie Coleman and Big Ramy, Dorian Yates dominated the competition with his sheer size.
But while he may have been known for his incredible physique during his reign as Olympia king, Dorian Yates would eventually become known for something else. After his retirement, Yates shifted his focus in a major way. Rather than endeavor to build more muscle or maintain his massive size, Yates has turned his attention to general fitness and well-being.
Longevity Secrets
Rather than spending time squatting or pushing weights on the bench press, Dorian Yates can be found doing yoga and practicing meditation. Yates has become a changed man in retirement. His motivation? To maintain a healthy body and maximize his longevity.
As I’ve always said, health and fitness will forever be a part of my life.
I want to optimize my body for longevity. So in addition to still training with weights once or twice per week, I’ve incorporated many other forms of exercise like yoga, biking, hiking, and pilates to name just a few.
So here on my inversion machine at home for spinal decompression therapy for lumbar health, I do this twice per week. Also working on my mobility with my pilates teacher, Silvia, once per week. Looking after the vehicle, it’s been through wars and now I pay back with care and love.
When he isn’t focused on maintaining his healthy lifestyle, Dorian Yates is helping others to achieve their own mental and physical goals. As a mentor and coach, Yates is spreading his message of true strength through not only physical training but mindfulness as well. It’s truly a sight to behold, especially when you consider where his journey started.
Dorian Yates Journal
While Yates is now focused on longevity, you can see his old training styles in his bodybuilding e-book, the Dorian Yates Training Journal. Yates kept rigorous and detailed journals throughout his entire bodybuilding career. They date back as early as his first bodybuilding competition, and the book itself really profiles his “blood and guts” training style throughout his reign as Mr. Olympia, specifically taking passages from the years of 1985-1990.
What do you think of Dorian Yates and his present state of training?
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Yoon Sung Lee, Areum Song victorious during the 2023 District Of Taiwan!
The 2023 District of Taiwan Pro took place on Sunday in Kaohsiung, Taiwan. The Men’s Physique and Bikini divisions were on display with winners punching their tickets to the 2023 Olympia.
The Olympia qualification system has changed this year. If an athlete did not finish in the top three in the previous year, or top five in Men’s Open, they will have to win a show to qualify. The points qualification system is no more. Also, former winners of an Olympia title have lifetime eligibility.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Jay Cutler believes this will open the door for unwanted exposure.
Jay Cutlerhas openly discussed his steroid cycle in retirement and shares supplements he is currently on. Cutler is doing so during his time off stage but there are athletes talking about their steroid use as they are still competing. According to Cutler in a recent interview, he believes that this is dangerous.
Cutler is currently in the midst of his “Fit-For-50” transformation. He recently shared a physique update, showing off his shredded physique, with still seven weeks left of his plan. Cutler is building an elite physique in retirement after a career that included four Olympia titles.
During his time off stage, Cutler has kept up with the current happenings in bodybuilding. This includes the issue of steroids in the sport.
Jay Cutler Discusses Bodybuilders Talking Steroid Use
Jay Cutler does not believe that athletes should be discussing steroids and that it comes with exposure they might not want. He went into detail during a recent episode of Cutler Cast.
“I don’t like it. I don’t like it because before we were first of all contracted by many different endorsement deals. I believe that no one that endorses something especially if it’s products to whatever else, they need to be careful when they talk about this. I’m sure you’ll give more reasons why. It’s not the greatest idea. It sets you up for a lot of exposure, if that makes sense.”
This is something that has become extremely popular in the fitness world. Many bodybuilders and powerlifters have added this to their routine.
“You know what we did in bodybuilding. I mean obviously is outside of what they call. It’s funny everyone says I’m on TRT now but they seem to be on their own TRT. I see a doctor but no, they’re doing their own. They are getting their own supply. It’s not the right thing.”
Jay Cutler Shares Opinion On Creatine, Current Macros
The interview continued with Cutler discussing creatine and how it should be used. He believes that it is beneficial either before, during, or after training.
“I think five grams. I would take it either before, during, or after training. Sometimes you can split it, maximum 10 grams. I think it’s the most long researched product that’s very great for giving yourself more strength, recovery, muscle fitness. Remember, it’s about keeping muscles full and getting your STP output out of your muscle the most. I think it’s definitely beneficial.”
Finally, Cutler broke down his macros that he has been eating during his current transformation.
“I would say about 3,500. I’m eating about 300 grams of protein a day and maybe 3-500 grams of carbs. Obviously, there’s fats in the meals I eat. The chicken, the steak, a couple whole eggs in the morning. Sometimes, I add an avocado in there or almond butter or whatever. I’d say around that I was eating double when I was trying to get bigger.”
Jay Cutler continues to be an influential voice in bodybuilding. He shares his current plans and workouts frequently. This includes the time during his transformation.
Here is a list of the 10 best calves in bodybuilding.
When we look at those bodybuilders we love, we see all of those massive vanity muscles but may neglect to check out their calves. Calves are a sign that you value leg day and don’t settle for an average physique. Working your lower half and putting special emphasis on your calves lets everyone know you mean business. We’ve put together a list of the 10 best calves in bodybuilding so you have an image of what it takes to compete at the highest of levels.
For those of us who compete, it makes no sense to skip out on our calves when working out arms or chest. If you tend to slack in the gym when it comes to building those calves, looking at these professionals will most definitely get you to reconsider. With the right training plan to target your calves, you can be on your way to seeing serious calf growth like these pro bodybuilders themselves.
With the right approach to training, nutrition, and supplementation, you not only will have a lower body that others will envy, but your calves will be something extraordinary. If you’ve ever wondered who has the best calves in bodybuilding, look no further than here and check these bodybuilders who know just what it takes to have the top 10 best calves in bodybuilding.
Big Ramy is your most recent Mr. Olympia champion, taking home the title in 2021 and defending his win from 2020. He earned his pro card in 2012 and has been a force ever since. His calves are massive and lend credence to his back-to-back Olympia wins, on top of all the other muscles he works incredibly hard.
Brandon Curry took home Mr. Olympia’s top prize in 2019, preceding Big Ramy. Curry was a football player early in his career and since transitioning to bodybuilding has made his name as an incredible muscular specimen. With a killer workout plan, his calves are ones to envy and show just what it takes to continue to compete at a high level.
Kai Greene is a well-known bodybuilder who loves to have fun while also looking huge. He has quite a few runner-up finishes, but that hasn’t stopped him from being anything short of dominant. Starring in Generation Iron, fans got to see how he works out and how his revolutionary approach to bodybuilding has produced massive calves.
Jay Cutler is a four-time Olympia winner and someone to envy for he is absolutely massive. Appearing in magazines, starting his own company, and being an open supporter of bodybuilding as the sport it is came from hard work and dedication and the way he trains is nothing short of intense. His calf muscles pop and when he turns around, we all certainly see them, and most likely envy them.
Phil Heath is a huge name in bodybuilding with seven Olympia wins under his belt. His overall physique has earned him the reputation of being one of the most muscular men on the planet and by the looks of his calves, together with his overall physique, it is no wonder why. Heath remains a massive name and one that both aspiring and professional bodybuilders look up to.
William Bonac is incredibly humble, an impressive trait considering his monster calves. He is always in the top finishing spots in competitions, and he continues to live up to his nickname as “The Conqueror” while remaining a down-to-Earth competitor. Although he may fall short of those top podium spots, his physique, and especially his calves, are not ones to take lightly.
Chris Bumstead is an absolute force in the Classic Physique division with three Olympia wins. His shredded physique is impressive, but so too are his calves. His workouts prove that he is constantly challenging himself to see the best gains possible.
Dorian Yates, or known by some as the original mass monster, revolutionized bodybuilding with his intense style of training and sheer will to lift massive amounts of weight. A six-time Olympia winner, Yates has an amazing training journal amongst our list of bodybuilding e-books, and is considered one of the best in the sport among many of the other top names we all know and love. When he turns around, especially in his prime, his calves are huge and incredibly hard to miss.
Hadi Choopan turns around and the first thing you see are those strong and impressive calves. His resume is extensive and his will to win is something to be feared. His approach to training is one that keeps him at a high level and he never neglects those calf muscles, thus giving him the ability to continue to stalk the stage with these other bodybuilding giants.
Nick Walker, like all on this list, has an impressive bodybuilding resume and recently joined the list of those big names to win the Arnold Classic. He loves machine exercises and that lends credence to the sheer size of his massive calf muscles and lower body as a whole. Known as “The Mutant”, he is not one to be messed with when it comes to comparing muscle size.
Wrap Up
Working our calves is something that cannot be understated. By giving yourself the benefit of taking leg day seriously, you beef up your lower half and give those calf muscles time to grow. With the right training, nutrition, and supplementation, you allow yourself the benefit of seeing seriously muscle growth, so when you turn around, others have no choice but to envy you. Hopefully this list of the best calves in bodybuilding inspires you to want to see serious growth, for what they can do for your overall physique is nothing short of impressive.
What do you think of this list? Are these the 10 best calves in bodybuilding, or does someone else impress you even more?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Every Natural Olympia champion to win the biggest natural bodybuilding event!
Natural Mr. Olympia contest is the most significant natural bodybuilding event in the sport of natural bodybuilding, it is akin to Mr. Olympia in the International Federation of BodyBuilding and Fitness (IFBB) Pro league. What separates Natural Olympia from Mr. Olympia is that every athlete is screened by the best drug testing standards for professional athletes – World Anti-Doping Agency, to make sure they are not using PEDs such as SARMs or anabolic steroids.
In 1988 Denny Kakos co-founded American Bodybuilding Association (ABA) – a drug-free bodybuilding organization. He wanted a bodybuilding league that would serve natural athletes and gives out quality awards. In 1990, Kakos later founded the PNBA, an opportunity for natural athletes to compete in professional competitions that qualified to turn pro. The PNBA further expanded to the INBA in 1994 to unite countries and standardize natural bodybuilding globally.
Competitors from over 60 countries compete in the INBA PNBA league. And this past year, at 2022 Natural Olympia, there were champions in bodybuilding categories from multiple countries. Natural Olympia gives out the most considerable cash and prizes for natural bodybuilders.
The primary winner of Natural Olympia and the most significant payout is the winner of the Men’s Bodybuilding Open category. Below is a complete breakdown of past winners of the Natural Olympia Bodybuilding division over the years.
John Hansen (1998)
Keith Bullock (2001)
Ron Williams (2002)
Rodney Hawthorne (2003)
Danny Chau (2004)
Komang Arnawa (2005)
Warren Clampit (2006)
Philip Ricardo Jr. (2007, 2008, 2015, 2019)
Kiyoshi Moody (2009-2014)
Michael Waddington (2016)
Rob Terry (2017, 2018)
Meshack Ochieng (2020)
Paul Krueger (2021)
Tommi Thompson (2022)
Every Natural Olympia Winner
We have compiled a list of every Natural Mr. Olympia winner, so let’s dive in.
John Hansen (1998)
John Hansen won the first-ever Natural Olympia in 1998 in Corinth, Greece. He’s also won Natural Universe three times. Hansen is a training and nutrition coach with over 40 years of experience in the sport. Hansen had a training and nutrition column writing for Iron Man Magazine, and he wrote the book Natural Bodybuilding in 2005, which teaches people how to build muscle without using drugs.
Ron Williams won the third PNBA Natural Olympia in 2002. He’s won a total of 21 world natural bodybuilding titles. Now, he’s a life and fitness coach, speaker, pastor, inventor, and author.
Philip Ricardo Jr. is a 4x Natural Olympia champ, winning in 2007-2008 in SA, California. And again in 2015 and 2019 in Las Vegas, Nevada. Ricardo Jr. has been competing in the INBA PNBA league for decades. His journey in natural bodybuilding began after entering a bodybuilding competition upon joining the Marine Corps. Now, he dominates the Men’s Bodybuilding Grand Masters division. In addition, he hosts the Pro/Am Philip Ricardo International Legends Classic in Virginia annually.
Kiyoshi Moody won Natural Olympia for six years, from 2009 to 2014. He succeeded in Australia in 2009, in Reno, Nevada, from 2010 to 2012, and in San Diego, CA, from 2013 to 2014. Moody started lifting after getting told by his athletics coach, “curls get the girls.” Moody was a standout athlete that unfortunately, suffered a series of injuries that prevented him from continuing to pursue track and football. He then became a personal trainer and was convinced by a friend to come to ABA Natural Hercules Championships in Corona, CA, which was the gateway to his natural bodybuilding success.
Michael Waddington is an INBA Australian president, PNBA Hall of Fame Inductee, trainer/coach at Olympia personal training, and earned a Bachelor of Nutrition Science at the Queensland University of Technology. Waddington was the Natural Olympia champion in Las Vegas, Nevada, in 2016.
Former Welsh professional wrestler and bodybuilder Rob Terry made the Natural Olympia winners list in Las Vegas, Nevada, from 2017 to 2018. Rob Terry was a WWE and Impact wrestling star whose bodybuilding quest began after being fascinated by 80’s action movie stars, WWF Wrestlers, and British Gladiator’s incredible physiques. At the age of eight, he had to get his kidney removed due to hydronephrosis, which put him on the path of natural bodybuilding.
Meshack Ochieng was the 2020 Natural Olympia winner, despite being 5’2.” Ochieng’s bodybuilding journey began with stone dumbbells and barbells in his backyard. He trained with his brother in Kenya, who he would compete with. In addition, he’s a personal trainer and posing coach.
The 2021 Natural Olympia champion is Paul Krueger. He won 2021 Natural Olympia just weeks after earning his pro card. He has his own YouTube channel and is a lifestyle and prep coach. Krueger is a firm believer in the golden ratio – how the approximate number 1.618 relates to mathematics – gives you a robust shoulder-to-waist ratio for the ideal V-taper in bodybuilding.
Tommi Thompson took the title at the 2022 Natural Olympia. He is a Men’s Open bodybuilder in the INBA/PNBA natural bodybuilding league, and he’s been a rising star in the sport.
Natural Olympia is The Pinnacle of Natural Bodybuilding. The INBA PNBA is the largest natural bodybuilding federation that hosts this event. Each year, natural bodybuilders worldwide aspire to reach the same accolades as the men above, win the Super Bowl of natural bodybuilding, and earn the most considerable cash and prize payouts.
Follow us on Instagram, Facebook, and Twitter for the results and winners of all INBA PNBA shows!
Lunges are great exercises to promote muscle growth, balance, and even weight loss and should be a staple in your leg day routine.
Leg day can be challenging for a number of reasons. Too often do we want to work those big vanity muscles that make our physique really pop, but the dread of knowing we need to do leg day forces us to do so. Once we start, it can be easy to get wrapped up in the same old exercise that we have always done and while they are great to perform, choosing the right exercises to challenge ourselves can be difficult to find. With so many exercises out there, and so many voices telling us which ones to perform, it can be easy to get wrapped up in our own heads.
Lunges are a great lower body exercise with plenty of benefits that we should absolutely include in our workouts. Athletes of all sports rely on lunges to enhance their goals and work to power their training so that desired leg growth, as well as added balance and support, are there to advance every goal we seek to fulfill.
This resistance exercise is awesome for us to strengthen many muscle groups while giving us the satisfaction of knowing we’ve done everything we can to advance our goals and make the most out of what could have been a dreaded leg day.
Let’s take a closer look at lunges to see just how great this lower body exercise really is. Whether you choose to use added weight or not, lunges have great benefits and variations to really challenge you to be better than the day before.
Muscle Worked By Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
Benefits Of Lunges
Muscle Growth For Strength & Size
Working your lower body leg muscles in an effective way, you will start to see that desired growth really become reality (1). Not only will this promote strength and size but will also lower your risk of injury, both in your legs and in your back. Since this relies on your core for that added support, especially on one leg, you start to see great gains in your core for the desired six-pack aesthetic.
Weight Loss For A Desired Physique
Lunges can work to raise your heart rate to really get your metabolism going which allows for increase calorie burn and a reduction in body fat. Of course, a well balanced diet and all-around solid workout plan is needed, but lunges provide that extra boost to help you lose weight and see that desired physique (2).
Balance & Stability For Added Support
As a unilateral exercise, lunges will enhance overall balance and stability which will come in handy for those big lifts as you seek to put up monster weight (3). By working one leg only, you become less stable, but over time this will change especially as more muscle is packed on.
Simple & Convenient To Do Anywhere
Able to do as a bodyweight exercise, lunges are simple and convenient and can be done anywhere at anytime for that optimal output you desire most. Easy to learn and adapt to with variations, you will start to love what a lunge can do for you.
How To Do A Traditional Bodyweight Lunge
The traditional lunge is a basic exercise to really enhance your overall training and performance goals. Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.
Variations Of Lunges To Challenge You
Reverse Lunge
Reverse lunges are a simple variation to learn as it is a traditional lunge just done backwards. What it will do is take less pressure off your knees since the larger muscle groups will take more of the load as opposed to a traditional forward lunge. This is great for those who experience knee pain often (4).
How to: Start in the same position as the traditional lunge which is upright. Step one foot backward and bend the knee toward the ground. Your thigh will still be parallel to the ground. Driving through the ground, push your leg back to the starting position.
Jump Lunge
The jump lunge will start to get your cardio involved and is a solid plyometric exercise. This will fire up all of your leg muscles while elevating your heart rate for a great calorie burn. For those looking to add cardio into their lunges, this is a great variation to do so.
How to: With an engaged core and solid posture, step forward into a normal lunge. Drive through your foot and explode into a jump, switching legs in the air and landing with the other leg in front of you. Perform for the desired number of reps and maintain solid form throughout.
Curtsy Lunge
The curtsy lunge will challenge you in terms of movement and really work your core with an added component of extra balance. It is important to keep your upper body straight and forward as your leg crosses over.
How to: Start with your feet hip width apart. Step back with one leg, crossing it behind the other and bend both knees towards the floor. Your front leg will be at a 90-degree angle. Drive up and return to the starting position.
Wrap Up
Lunges are a great exercise to include in your daily leg routine for the many benefits and overall challenge that comes with them. Able to provide for muscle growth, calorie burn, and added balance and stability, lunges should be a staple in those leg day workouts. Adding challenging variations can be a fun way to crush the monotony of a boring leg day and enhance even more gains you wish to see. Add lunges into your workout routine and see what this exercise can do for your training and performance goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2013). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
See which CBD topicals and other post-workout products help alleviate unwanted muscle pain, support pain relief, and aid in recovery.
The CBD (Cannabidiol) industry is hot right now and products like CBD oil are popping up literally everywhere with great post-workout benefits towards muscle and recovery, especially for bodybuilding! This new craze has hit everyone by storm but athletes especially are thrilled with this new product.
As a safe and effective way to handle all muscle pain, support muscle and pain relief, and aid in recovery after post-workout soreness, it is no wonder why athletes utilize CBD to boost performance. Without the fear of failing a test for competition or putting something harmful in their bodies, CBD has come to the rescue to ensure all of your health and wellness needs are taken care of to ensure a happy and healthier quality of life and better bodybuilding results post-workout.
CBD comes in many forms which include oils, salves, capsules, gummies, lollipops, vapes, and topicals. But, many are not real CBD and you must be very cautious. A lot of companies are capitalizing on the new market for CBD products and selling bad products for a profit. That’s why it is more than important to make sure each label is accurate and honest before trying any new product. Any good company will be open about the labels and seek not a profit, but the opportunity to better their consumers’ lives, pre, during, and post-workout.
We’ve put together a list of the Best CBD Supplements for 2023 so you can find the best products to help with your musclepain, recovery and muscle soreness, muscle growth and maintenance, overall health, and wellness to promote bodybuilding goals post-workout. From tinctures, to topicals, gummies, and capsules, everything you want is right here and waiting for you try.
When it comes to bodybuilding and strength training, not many people realize the importance of recovery, and CBD is a product that can help greatly. The best CBD product overall will bring you all of the benefits of recovery, sleep aid, and overall pain relief.
Venga CBD Ultra Gels
Type Of Application
Gel Capsules
CBD Dosage
25 mg
Best Way To Take/Use
Servings will depend on your goals, see the site for proper instructions.
Venga Ultra Gels are formulated to be taken as a daily CBD supplement that supports your body, like a multivitamin, rather than something you would just take for instant pain relief. Venga uses water soluble technology in this product, and that works to give you a competitive advantage by delivering 500% more CBD into your bloodstream over typical CBD products.
For those who want to take their CBD supplement orally, a quality tincture is the way to go. With great flavors and the ability to work quickly, this is another great recovery option for those post-workout needs.
cbdMD 1,500mg CBD Oil Tincture
Type Of Application
Tincture
CBD Dosage
1,500mg
Best Way To Take/Use
Take 1 serving (1mL) and place it under your tongue. Let it sit for a moment before swallowing.
cbdMD 750mg CBD Oil Tincture delivers a Superior Broad Spectrum CBD formula with natural MCT carrier oil that works to boost your health and wellness every time you take it, especially for bodybuilding post-workout. Packed with supporting cannabinoids and terpenes, this tincture offers a host of benefits like supporting calmness, enhancing recovery, managing stress, and allowing you to function on a day to day basis at a high level with minimal to no muscle pain. Made from USA-grown industrial hemp, this is third party tested, gluten-free, and vegan, making this a trusted and honest supplement.
cbdMD 1,500mg CBD Oil Tincture is packed with supporting cannabinoids and terpenes to promote calmness, recovery, and stress relief. This delivers a superior broad spectrum CBD formula with natural MCT carrier oil for added support.
Sleep is vital for growth and recovery and sometimes our busy schedules can keep us up at night. A great CBD supplement geared towards sleep recovery will ensure a quality sleep so you can maximize those gains.
Just Live 300mg Broad Spectrum Natural Drops
Type Of Application
Tincture
CBD Dosage
300mg
Best Way To Take/Use
Take 1 full dropper every six hours or as needed. Place under your tongue and swallow.
Just Live 300mg Broad Spectrum Natural Drops is an original strength Broad Spectrum blend of active cannabinoids in a concentrated, all-natural tincture. With many ways to take, this can help with fast acting muscle relief from exercise and other activities and works to promote the best sleep recovery around and is great for bodybuilding post-workout. Using MCT oil, it helps the body absorb everything better so you can effectively tackle all of your body’s needs. With great benefits to promoting calmness, enhancing physical and mental wellbeing, muscle relief from exercise, and increasing your chances for a better sleep, this is a great tincture to work for sleep and recovery for post-workout muscle soreness.
Just Live 300mg Broad Spectrum Natural Drops is an all-natural tincture for fast acting muscle relief. Along with MCT oil, this allows for better absorption to promote calmness, sleep, and post-workout soreness.
A great topical CBD balm can provide awesome benefits for you can apply directly on the sore spots. Perfect for post-workout recovery, this will greatly enhance your recovery process.
Venga CBD Recovery Balm
Type Of Application
Topical
CBD Dosage
N/A
Best Way To Take/Use
Massage into your skin until absorbed fully.
Venga CBD Recovery Balm is an all-natural, beeswax-based topical CBD which is perfect for helping to soothe sore muscles and joints. It is perfect for recovery after your grueling workouts, whether you are a weightlifter, powerlifter, bodybuilder, or average gym goer. When you go through resistance training, you need to prioritize recovery in order to grow and progress, and when you use Venga CBD Recovery Balm, your muscles and joints get targeted relief to help you move forward.
As CBD is studied more and more, its benefits towards weight loss is interesting to explore. Paired with other great fat burning ingredients, CBD may be the key to your weight loss needs.
PFX Labs ShredCBD
Type Of Application
Capsule
CBD Dosage
1,200mg
Best Way To Take/Use
Take 1 capsule by mouth 1-3 times daily.
PFX Labs ShredCBD is a brand new design for CBD supplements used to help target body fat while also promoting energy, focus, sleep, performance, and overall wellbeing. With 20mg of premium pure CBD isolate in each capsule, this formula also includes 3 powerful fat burning ingredients to give you the best chance at weight loss. With zero unwanted side effects and a large number of benefits to more than just fat loss, ShredCBD is making waves as an innovative way to get rid of that unwanted fat to start seeing a shredded physique with that hard earned bodybuilding muscle pre, during, and post-workout.
PFX Labs ShredCBD is a brand new design to help target fat loss while also promoting things like focus, sleep, and overall performance. With three powerful fat burning ingredients, no unwanted side effects ensures a safe supplement.
CBD isolate and three powerful fat burning ingredients
Great benefits towards fat loss, inflammation, performance, and more
Made in the USA in a GMP certified facility
Cons
Research is still in its infancy
Only available in the USA
Price: $46.00
Best CBD Topical For Recovery
Recovery is key and with a good recovery routine you can be sure to bounce back faster and avoid those unwanted injuries that exercise can cause. With a topical ready to go, a quick application can alleviate all that soreness.
Just Live CBD 750mg Pain Relief Cream
Type Of Application
Topical
CBD Dosage
750mg
Best Way To Take/Use
Apply cream into affected areas and rub in.
Just Live CBD 750mg Pain Relief Cream is a carefully formulated and balanced combination of THC-free, high quality broad spectrum CBD and pain fighting, anti-inflammatory botanicals perfect for your bodybuilding goals post-workout. With advanced ingredients and a unique, richly moisturizing cream, you can start to tackle those unwanted muscle aches and joint pains. With great benefits towards relieving exercise muscle pain and muscle aches, everyday activity, physical and mental well-being, and total wellness, this topical is the right addition to your routine to alleviate muscle pain and aid in recovery and muscle relief.
Just Live CBD 750mg Pain Relief Cream is a carefully formulated and balanced pain relief cream that is THC free. Great for tackling muscle pain and aches, as well as total well-being, this topical is perfect for you.
CBD (Cannabidiol) is a phytocannabinoid derived from cannabis. It’s often the second most prevalent ingredient to tetrahydrocannabinol (THC) in which the latter causes the “high” effect. But, most CBD is extracted from industrial hemp which contains fewer amounts of THC, and therefore it won’t make you “high” (1).
There are also many other cannabinoids alongside CBD and THC but these two have the notable effects alongside other types of CBD.
What Makes Up CBD Supplements & Other Ingredients
Phytocannabinoids: Naturally occurring compounds found in the cannabis plant and can help with inflammation, muscle relief, and muscle soreness.
Terpenes: The natural essential oils found in plants and each has it’s own unique properties. They can bind to receptors in the brain and increase dopamine and promote other benefits.
Flavonoids: Compounds that give plants their color and can help with inflammation for muscle pain and pain relief.
MCT Oil: Derived from fat called medium-chain triglycerides sourced from coconut or palm kernel oil. It allows for better absorption so your body gets all the benefits faster.
Benefits Of CBD On Muscle, Recovery & More
CBD has many benefits towards our physical and mental health and are absolutely worth knowing when looking to buy the right CBD supplement for you. For bodybuilding, our bodies go through a lot and working with great supplements to tackle muscle pain and pain relief is more than important, especially post-workout.
Relieve muscle pain: Helps by regulating the endocannabinoid system in which pain is a function. It can impact receptors and reduce inflammation and chronic pain while promoting pain relief to enhance your bodybuilding goals post-workout (2).
Reduce anxiety and depression: A more natural approach to treating mental health, it can act on the brain’s receptors to transmit serotonin, which makes you feel good.
Promotes better sleep: Can help you sleep through the night and improve the overall quality of your sleep and work for pain relief post-workout (3).
Helps with skin issues: Since CBD acts an anti-inflammatory, skin issues like acne may be handled since different glands do not become as infected.
Support immune system: Keeps your immune system alert and allows antibodies to react effectively to anything foreign (4).
How Does CBD Work
The endocannabinoid (eCB) system is essential for bodily homeostasis and maintaining a healthy biological environment in response to internal and external factors (5).
Composed of cannabinoid signaling molecules, the eCB system plays a big role when it comes to mood, sleep, post-workout muscle pain, appetite, immune system functioning, and all functions at the cellular level and beyond. So, it acts as a bridge between the body and mind which helps to further explain neuro plasticity and external factors as an influence on our mental state of health (6).
CBD can bind to the endocannabinoid receptors to aid in the regulation of homeostasis and this is why many people use a supplement. But, its effects are pronounced in many cases, offering obvious positive changes.
Some Types Of CBD
Full-spectrum
Full-spectrum cannabidiol is extracted from the cannabis plant but the terpenes, cannabinoids, fatty acids, flavanoids, and other plant matter remain attached. Full spectrum CBD is a “full-spectrum” of compounds is what often causes the “entourage effect”. Cannabinoids have therapeutic and psychoactive effects and include both CBD and THC, while terpenes provide cannabis with its fragrance.
Flavonoids offer benefits like anti-inflammatory aids for your muscle and neuroprotective properties which are great for bodybuilding post-workout. The entourage effect is when all of these work together to maximize the benefits for you and make up full spectrum CBD and full spectrum hemp from CBD oil products and the effects of CBD on health benefits like alleviating chronic muscle pain.
Full-spectrum CBD does have 0.3% or less of THC but CBD isolate is purified through a process which makes it a THC-free substance (7).
Isolate
CBD isolate requires a purification process before it makes it to shelves. But, when it’s extracted from the plant, all of the plant matter is still intact. But, when this full-spectrum CBD is purified through an additional process, you’re left with 99% pure CBD.
This process creates a flavorless, odorless, pure white power containing zero THC. The benefits of CBD isolate are that it is in fact THC free and is cheaper than other forms of CBD. It is easy to take, less messy than other oils, and can be used to make your own products making this a very versatile form of CBD for all things muscle and recovery related to alleviate that post workout muscle soreness.
Are There Side Effects?
It’s always a good idea to consult with your primary care physician before introducing any new substances into your dietary regimen. This is especially important if you suffer with any health issues. Although CBD can be relatively safe as a whole, it is important to remember that everyone is different and everyone reacts differently to any supplement. Always be sure to read the instructions and labels to know exactly what you are getting and exactly what you are taking to ensure a quality product leads to a higher quality of life.
If you experience any undesirable side effects while taking CBD, stop use and seek a doctor’s advice to ensure you don’t worsen any symptoms. Don’t rely on the Internet to self diagnose especially when it comes to your health. Trust the experts and work to benefit yourself.
Interactions with certain medications and some side effects from use are always a possibility. So, taking the necessary precautions beforehand is always advised for your safety. If you do take other medications, check before hand to see if there is a history of them interacting with CBD in a negative way so you know what you are getting into.
Some of the side effects possible with CBD use include:
Dry mouth
Diarrhea
Fatigue
Dizziness
Changes in appetite
Anxiety
Nausea
Mood changes
And that’s why it’s even more important to make sure you’re getting a pure product, which contains actual CBD. There’s no point in suffering through poor side effects because of a poorly made product. Top tier companies will work to give you the best chance at succeeding with all of your goals and offer products of nothing but the highest quality and test results.
How Much Are These CBD Supplements?
The right CBD supplements may seem expensive, but it is possible to find a great product at an affordable price. While those premium and top tier products may seem too out of your reach, knowing how much it is and how much it is per serving may make it seem more reasonable. We broke down each of the supplements on this list with the overall price and price per serving to give you a chance to compare and see what is feasible for your needs.
Category
Product
Price
Why We Love It
Best Overall Product
Venga CBD Ultra Gels
Price: $89.99
Per Serving: $2.99
Great formula with fast and effective absorbing CBD
Best CBD Oil
cbdMD 1,500mg CBD Oil Tincture
Price: $89.99
Per Serving: $2.96
A great formula with awesome benefits that is third party tested.
Best CBD Balm
Venga CBD Recovery Balm
Price: $85.00
Per Serving: N/A
Great topical for targeted muscle and joint relief.
Best CBD Tincture For Sleep Recovery
Just Live 300mg Broad Spectrum Natural Drops
Price: $29.99
Per Serving: $0.99
All natural with MCT oil to absorb faster at a great price.
Best Overall CBD For Weight Loss
PFX Labs ShredCBD
Price: $46.00
Per Serving: $0.76
Powerful fat burning ingredients and solid benefits to performance and fat loss.
Best CBD Topical For Recovery
Just Live CBD 750mg Pain Relief Cream
Price: $69.99
Advanced ingredients for fighting inflammation and great for relieving pain.
What To Consider Before Buying
There are a few things to consider before buying CBD supplements to give you a boost for better gains, but to also ensure the best for your overall health. Things to consider before buying include:
Strength Of The Supplement
Knowing the strength of your CBD supplement will help you to know just how it will affect you. Those stronger dosages may not work for you, and while you might not have crazy side effects, it is important for your health to know that a lower dose may be better for you.
Potential Side Effects
Any side effects that may arise when using CBD is important to consider before buying. Through research and hearing other peoples’ recommendations, you can better understand what side effects may strike and how best to handle them.
What Type Of Product
You should know what type of product you are looking for, whether that be a topical, tincture, gummy, or other potential sources, knowing exactly what you’re looking for will help your gains and overall health.
Price Per Serving
Knowing how much you are getting per serving will be a huge factor in what you buy. As these supplements can get expensive, it is important to be aware, so you don’t suffer any extra cost that just isn’t worth paying.
How We Choose
When looking at the best CBD supplements, especially for muscle and recovery, we wanted to offer a variety of different forms which is why this list contains tinctures, topicals, gummies, and capsules. Everyone has a preference on what they enjoy and this list reflects that. We looked at the reputation of each company to make sure each was high-quality and using top tier ingredients and CBD for each product. The effectiveness of each product was important to us as well, for you deserve to have the best supplements on your side. Price is always important because it is possible to get great supplements without totally breaking the bank.
FAQ Section
What is the best way to take CBD?
There isn’t one best way to take this supplement. It really is a personal preference which is why we included options for a variety of forms. From tinctures, to topicals, gummies, and capsules, you can decide which is the best form for you. Those with muscle pain, for example, may seek a topical to apply directly on the sore spot and this is a great approach for bodybuilding.
How do I properly dose CBD?
When it comes to dosing CBD, always look at the directions label on your product. The company will tell you amount and most likely the best time to take said supplement. If the recommended dose feels too low, then consider talking with an expert and find an appropriate amount that is over the serving size.
Is there such thing as taking too much CBD?
Taking too much CBD can increase the possibility of negative effects occurring. While CBD has minimal side effects, if any at all, taking too high of a dose only puts you in a position to spur some of those on and you just don’t need that.
How long does it take for CBD to kick in?
This all depends on the form you take it in and the potency of the product. Typically, smoking or vape form is the fastest approach with topicals occurring rather quickly as well. Oral ingestion tends to be the slowest but longest lasting. For bodybuilding, you should choose which one will work best for you.
CBD Supplements Wrap Up
CBD is a promising health aid and as research continues, we’ll have even more information about its potential healing power and real potential to aid with muscle and recovery needs for your bodybuilding goals and pain relief. The use of CBD is increasing in popularity at lightning speed but it has helped so many people deal with their ailments and can help you with whatever you may be suffering from. Work to stop pain and alleviate stress with these great products to give yourself a better, more healthier quality of life and even greater bodybuilding results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
MD, Peter Grinspoon (2018). “Cannabidiol (CBD) — what we know and what we don’t.” (source).
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
“Human Endocannabinoid System – UCLA Cannabis Research Initiative – Los Angeles, CA.” (source)
“Introduction to the Endocannabinoid System – NORML – Working to Reform Marijuana Laws.” norml.org.
Marinotti, Osvaldo; Sarill, Miles (2020). “Differentiating Full-Spectrum Hemp Extracts from CBD Isolates: Implications for Policy, Safety and Science”. (source)
Bodybuilder, Phil Clahar wins the 2023 Orlando Pro Championships!
The 2023 Orlando Pro Championships took place on Friday, July 1st 2023 with the Men’s Open winner earning a spot in the 2023 Olympia. The men’s open show took place at the Orange County Convention Center in Orlando, Florida and it was Phil Clahar who won the title to qualify for the Mr. Olympia.
The Olympia qualification system has changed this year. If an athlete did not finish in the top three in the previous year, or top five in Men’s Open, they will have to win a show to qualify. The points qualification system is no more. Also, former winners of an Olympia title have lifetime eligibility.
Hassan Mostafa returned to the Orlando Pro in hopes of defending his title from 2022. He has continued to make improvements to his physique in order to become a force in Men’s Open. From the early moments, it was clear that the show would be a battle between Mostafa and Clahar.
It will be Clahar heading to the Olympia. In 2021, he finished as the runner-up during the 2021 Tampa Pro before coming in third at the 2021 Texas Pro.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
8 Muscle Recovery Tips For Killer Performance & Results
No matter what workout program you have started or how hard you train in the gym, you’re not going to see the desired results until your muscles are recovering optimally. You break muscle tissue when you lift weights. Your muscles only grow back bigger and stronger when you give them proper recovery conditions.
A poor recuperation plan will not only knock you off of your timeline but will also impair your performance in the gym. Improper recovery bleeds into your daily life as it keeps you feeling tired and lethargic.
We’re not going to give you some crazy muscle recovery tips like sleeping hanging upside down or running on the treadmill backward on alternate days. In this article, we’ll go over the most common recovery mistakes that people make, and how you can improve your recovery efficiency and time.
How To Recover Better After Workouts
Before we get to how to recover better, let’s talk about how long does it take for your muscles to recuperate completely after your workouts and what to do if your recovery program lacks substance.
Optimal Muscle Recovery Times
The muscle recovery times vary depending on your fitness levels and the difficulty of your workouts. The intensity, volume, duration, and frequency of your workouts combined will determine the toll they take on your body.
Your body might take up to 24 hours to recover from a relatively light workout. On the other hand, recovering from an intense workout with high volumes and low rest durations can take anywhere between 2-3 days.
It is imperative that you give your body enough time to recover between your workouts. You shouldn’t be training the same muscle group within 2-3 days after an intense workout or you’ll run the risk of overtraining.
Ever felt that burning sensation in your arms while performing the bicep curls? That’s lactic acid forming up in your muscles. Lactic acid is responsible for making your muscles feel tired and sore. If the lactic acid is not flushed out of your system during your rest periods, you’re at a higher risk of an injury.
Nutrition
Nutrition can be broken down into two main categories:
Food
You should be eating a balanced diet with the right amounts of macro and micronutrients. Your goal should be to consume 1 gram of protein per pound of body weight if your goal is to build and maintain muscle mass.
Fruits and vegetables should be a part of every meal and you should limit the consumption of ultra-processed food. You should focus on eating 6-8 small meals as compared to three big meals. Eating frequently will spike your metabolism rates and help you burn fat even while you’re sitting ideal.
If you’re a regular lifter, you should consume a good amount of protein in your pre and post-workout meals as protein are the building block of muscles. Carbs and fats should also be consumed for efficient recovery and to improve the overall functioning of the body.
Supplements
An article on muscle recovery tips can’t be complete without the mention of supplements. While supplements aren’t necessary for improving your recovery, they can surely help make things easier.
We recommend taking an intra-workout BCAA supplement as it can kick start your muscle recovery process while you’re actively breaking down muscle fibers in the gym. A fast-absorbing post-workout whey protein shake helps fill the muscle fiber cracks that are formed after an intense workout.
A creatine supplement can help improve your recovery times and replenish your ATP stores. Taking these three supplements will ensure your recovery times and soreness between workouts is reduced to the bare minimum.
Sleep
Have you ever wondered why babies sleep so much? Babies follow a strict cycle of sleeping, waking up, drinking milk, crapping, and then sleeping again. There is some crying in the middle of it too.
Deep sleep is where humans grow. Although you shouldn’t expect to grow taller, your muscles are in the most optimal recovery mode while you’re sleeping. You should target clocking 7-8 hours of sleep every night.
Stress
Your body produces a hormone called cortisol while you’re stressed. Cortisol hinders your body’s recovery mechanism as it puts your body in a fight or flight mode. Taking too much stress also reduces the production of testosterone in your body and raises your estrogen levels.
Even if you follow all the other muscle recovery tips mentioned in the article to the T but are constantly stressed throughout the day, you’re not going to see any progress in your physique.
Hydration
You should drink at least a gallon of water every day. Water along with blood carries nutrients and oxygen to different parts of your body. Dehydration can impair your muscles’ ability to repair themselves.
Workout Programs
Your training splits will also determine your recovery quality. If your muscles remain sore for more than two days a week, you should train two muscle groups every day and rest for two days a week. You need to find the sweet spot in designing your workout program where your workouts, recovery, and results complement each other.
Massage
Getting external help is one of the most overlooked aspects of recovery. There is a reason why most pro athletes go for massages and chiropractic sessions every week. Deep tissue bodywork can ease your muscles, fix muscular imbalances and improve blood flow throughout your body. A good massage gun will aid in recovery and relief while enhancing your overall performance. It will help can loosen up tight muscle and that deep tissue grind brings all of the great health and wellness benefits to enhance physical performance.
Clothing
Compression garments have taken over the scene over the past few decades. A study conducted in 2019 found that wearing compression clothing lowered the time for body muscle recovery in German handball players.
Compression clothing improves your blood flow and can also reduce the chances of an injury as it reduces the excess movement of muscles during intense activities. Compression wear is especially great for people who are already suffering from injuries.
A Small Note on Avoiding Injury While Improving Recovery
If you’re a beginner or an intermediate lifter, you should only increase the intensity, volumes, or frequency of your workouts incrementally. Taking larger leaps can increase your chances of an injury.
While training to failure in every workout might sound badass, you shouldn’t train until exhaustion every time. Pushing too hard in every session can take a toll on your CNS (central nervous system) and can put you out of action for weeks.
If an exercise feels physically uncomfortable, it would be advisable to avoid it especially as you get older. Repeated stress from exercises can cause small tears called micro-tears that can lead to muscles feeling sore and inflamed.
An accumulation of these tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can vary from mildly uncomfortable to complete ruptures that may require surgery for repair.
Takeaway
If you’re in the fit lifestyle for the long run, you should look at recovery with paramount importance. If your recovery is not up to the mark, you will notice a fall in your overall performance and results.
How long does it take for you to recover after an intense workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
While Weight Training Will Substantially Build Lower Extremity Strength, It Is Possible To Develop The Legs Through Home Training
Often, people view weight training as the ultimate training method. While it is undoubtedly highly effective for improving strength, there are other resistance training methods.
While you won’t be lifting heavy loads, bodyweight training is still an excellent tool for developing strength, power, and movement.
One of the best things about bodyweight exercises is that they are highly versatile, convenient, and require no equipment.
This article will cover a number of highly effective bodyweight exercises and workouts that can be performed at home to increase leg strength.
The Most Effective Leg Strengthening Exercises To Do At Home
Strong legs can have an array of benefits on exercise and day-to-day activities. It has been shown to improve athletic performance (1) and quality of life in older adults (2).
While there is a range of bodyweight exercises, this section will highlight five of the best exercises that should be incorporated into home training.
Additionally, it will also highlight the unique characteristics and benefits associated with each exercise.
Bodyweight Squats
Probably the most commonly used home workout exercise is the squat. It is a foundational human movement that can lead to improvements in strength, size, and endurance.
One of the best things about the squat is the number of variations that can be performed, such as the conventional, narrow, sumo, and cossack squat.
Each variation has slightly differing demands and can be used to target specific muscle groups.
Bodyweight Squat Technique:
Start with a stance that is slightly wider than hip-width and point the toes out
In a controlled manner, hinge the hips and bend the knees
Lower the body down until the thigh is approximately parallel with the floor
Drive through the heels and stand
Bulgarian Split Squats
The Bulgarian split squat is an excellent developer of the quadriceps and glutes. It is also a unilateral (or single-limb) exercise.
Unilateral exercises such as this can effectively be used to build single-leg strength, develop balance, and correct muscular imbalances.
Furthermore, the Bulgarian split squat is highly functional as it shares similar movement patterns to running, jumping, and sprinting.
Bulgarian Split Squat Technique:
Set an object, like a chair or bench, behind the body
Extend one leg behind the body and place the foot on the object
Drive the chest up and engage the core muscles
Bend the front knee and lower until the back knee nears the floor
Drive hard through the heel of the front foot and stand
Alternate side and repeat
Pistol Squats
On the topic of unilateral exercises, the pistol squat is another first-rate exercise that will also build quad and glute strength as well as balance and stability.
Be aware that this exercise demands a good amount of mobility through the hips, knees, and ankles.
Therefore, it may be necessary to gradually build up to a full pistol squat. Failure to do so may increase the risk of injuring the knee and ankle.
Pistol Squat Technique:
Start with the feet directly under the hips with the toes pointed forward
Lift the chest, squeeze the core, and lift one foot from the floor
Simultaneously hinge the hip and bend the knee to lower the body towards the floor
Keep the arms and non-working leg straight and extended out in front of the body
Once depth has been achieved, push hard through the heel and stand up
Swap leg and repeat
Glute Bridges
While the exercises listed thus far are quad-dominant, the glute bridge is an exercise that targets the glutes and quads. It can be performed either bilaterally or unilaterally.
It is not uncommon for individuals to overdevelop the anterior muscles and neglect the posterior muscles.
Therefore, it is vastly important that posterior-chain exercises, such as the glute bridge, are performed regularly.
Glute Bridge Technique:
Lie on the floor with the feet slightly wider than hip-width and toes turned out
Lift the chest, engage the core, and press the palms into the floor
Push through the heels and drive the hips upward, squeezing the glutes at the top
Control the descent back down to the floor
Plyometric Jumps
Plyometrics (or jump training) are commonly used to develop explosiveness, power, and strength.
For those who play a sport or wish to improve their athleticism, plyometrics should be incorporated into training (3).
There is a range of plyometric exercises that can develop leg strength including the squat, tuck, split squat, lateral, and broad jump.
Squat Jump Technique:
Start in a squat stance – feet wider than hips and toes turned out
Drive the chest up and brace the core muscles
Rapidly dip the hips and knees before powerfully extending into a maximal jump
Land with the feet wider than hips and keep the knees out
Upon contact with the floor, immediately spring up into the next jump
The Three Workouts
This section will outline the three home workouts in detail. It will provide detail on the training structure used and the purposes and benefits associated with the workout.
Workout 1 – Keep On Lunging
While this workout has the simplest structure of all three workouts, don’t be deceived. There is no denying this is a tough workout.
While it only takes fifteen minutes to complete this workout, you will perform fifteen rounds of lunging and burpees in this time.
The walking lunge is the primary exercise that will help to develop leg strength while the burpee is programmed to develop both aerobic and mental capacity.
The workout is an EMOM which means every minute on the minute. As the name suggests, the goal is to complete the prescribed number of reps during each minute of the workout.
The amount of rest that you get depends on how quickly you complete the reps. Once that minute is over, you start the next round.
EMOM:
15-20 Bodyweight Walking Lunges
5 Burpees
Workout 2 – Glutes, Quads, and Hamstrings
As highlighted, it is vitally important that you work your posterior chain. Not only are these muscles often underdeveloped, they play a huge role in generating movement, and enhancing stability.
This workout utilizes one posterior chain exercises in combination with an anterior chain exercise to comprehensively work the muscles of the legs.
Supersets are used in this workout (as highlighted by “A” and “B”). These involve performing two exercises back to back with no rest.
Only once the superset has been completed should you then take a short rest.
Exercise
Volume
Tempo Bodyweight Squat
Glute Bridge Hold
4 sets x 15 reps
4 x 60 secs
Bulgarian Split Squat Jump
Nordic Hamstring Curl
4 x 8 (per leg)
4 x 6 – 8
Walking Lunge
Single-Leg Glute Bridge
4 x 20 – 30
4 x 8 (per leg)
Workout 3 – Lower Body Dynamic
While workout one and two are strenuous and place a lot of demand on the body, the final workout is all about facilitating recovery by enhancing movement and mobility.
As a result, this workout is less demanding than the other two.
Workout three involves performing four exercises in a circuit. These exercises should be performed in order without any rest between them.
Considering the purpose of this workout, the circuit should be performed at a leisurely pace with the focus being on technique and a full range of motion.
The circuit is to be performed two or three times. Rest as needed between each round.
Circuit:
Walking Lunge x 20
Jumping Jacks x 20
Lateral Shuffles x 20
Plank x 60 secs
The Importance of Progressive Overload
Having covered the three workouts, let’s now briefly consider an important training principle known as progressive overload.
During physical activity, the body is exposed to a training stimulus. As a result of this stimulus, the body adapts and strengthens.
However, if this training stimulus remains unchanged, the body will adapt to the point where it can comfortably deal with the exercise demands. Therefore, adaptations will slow or cease.
To ensure that the body continually adapts and strengthens, you need to apply progressive overload. This involves gradually increasing training intensity over time.
There are three main ways of increasing training intensity. You could either increase the number of reps, reduce the rest periods, or utilize more challenging exercise variations.
Therefore, with each of the three outlined workouts, ensure that you gradually increase the intensity by manipulating the reps, rest, or exercise.
Final Word
There are many benefits associated with developing leg strength. These include improving exercise performance, movement, and balance.
While working out with weights is highly effective, home workouts are often more accommodating and convenient. The three workouts outlined in this article are excellent examples of functional home-based training.
References:
1 – Suchomel, Timothy J.; Nimphius, Sophia; Stone, Michael H. (2016-10). “The Importance of Muscular Strength in Athletic Performance”. Sports Medicine (Auckland, N.Z.). 46 (10): 1419–1449. doi:10.1007/s40279-016-0486-0. ISSN 1179-2035. PMID 26838985.
2 -Saeterbakken, Atle Hole; Bårdstu, Hilde Bremseth; Brudeseth, Anine; Andersen, Vidar (2018-06-03). “Effects of Strength Training on Muscle Properties, Physical Function, and Physical Activity among Frail Older People: A Pilot Study”. Journal of Aging Research. 2018. doi:10.1155/2018/8916274. ISSN 2090-2204. PMC 6008824. PMID 29988285.
3 – Slimani, Maamer; Chamari, Karim; Miarka, Bianca; Del Vecchio, Fabricio B.; Chéour, Foued (2016-10-14). “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review”. Journal of Human Kinetics. 53: 231–247. doi:10.1515/hukin-2016-0026. ISSN 1640-5544. PMC 5260592. PMID 28149427.
Pistol Squats
