Split Squat VS. Bilgarian Split Squat: What's The Difference?
From time immemorial, man has developed ways of keeping fit and staying in shape. Whether you are an athlete or a bodybuilder, the need to stay fit and maintain a healthy physique cannot be overemphasized. Fitness enthusiasts will tell you that staying in shape is not just about running several meters or kilometers and sweating profusely. No, things have changed, and it is much more scientific than it used to be. These days, as a fitness enthusiast, everything counts. What you eat and what you do not eat matter a lot. What you do, the way you do them and what you do not do are also a critical factor.
For example, you will not get the desired result if you do pushups with the wrong technique. In fact, it will amount to self-punishment. Burning calories is important for healthy living. Your BMR (Basal Metabolic Rate) is equally important, and it refers to the quantity of calories that you will burn if you were asleep whole day. To calculate BMR, the variables of age, weight, height and body mass are used.
Whether you desire to build your upper body or lower body, there are different programs for different parts of the body. As humans, we must continually engage our bodies and carry out anabolic activities for the sake of our health and general wellbeing. The importance of a good workout plan cannot be over flogged. Apart from your health, your self-confidence also benefits. Squatting is one of the numerous programs that help you stay in shape, and that is our major focus of this article. It is a specific exercise performed by bending deeply at the knees and then rising, especially with a barbell resting across the shoulders. Squatting works the hamstrings, glutes, and quads. There are different types of squats. However, what we want to do is to dichotomize between the split squat and Bulgarian split squat. Although they both share a lot of similarities in their positioning, execution, and muscles they impact, there are still some differences between them.
What is a split squat?
This is a level higher than lunges and pushups. While a split squat does not engage the rear legs, a lunge does. Although, both exercises involve positioning one leg forward and the other leg behind, the plunge isn't as effective as the split squat. The split squat allows you to focus the load on one leg thereby developing the lower body muscles quicker, but the lunge distributes this load evenly across the two legs. The split squat is generally designed to work one leg at a time while the lunge engages both legs simultaneously. The scope of a split squat is such that your legs create a static axis for you to move weight (either your body weight or your body weight plus an added weight). After striking a balance between your two legs (working leg and resting leg), you go down and return to your starting position continuously. This must be done without moving your feet, and the effect is usually felt around the gluteal muscles, quadriceps, hamstring, and thighs. Your calf muscles are not exempted from the impact of this exercise.
If not properly executed, the split squat could pose a severe danger to your back and knees. You must ensure proper alignment between your knee and your second toe when doing the split squat. You also have to be careful not to overextend your knee. To avoid this, you have to move your front foot forward and watch the position of your shoulders and chest.
What is a Bulgarian split squat?
This single-leg strength exercise is very easy to learn. It also improves balance and stamina as well as building lower-body mass. When doing the Bulgarian split squat, you must ensure you go through the full range of motion otherwise you wouldn't feel any effect of the exercise. To make the most of this exercise and also to prevent injuries, your front foot mustn't be too far forward. If rightly done, your calves, hamstring, and quads will benefit immensely from this lower-body program. Some common variations of the Bulgarian split squat are
Dumbbell Bulgarian split squat: This involves holding a dumbbell in each hand as you perform the movement. Adding some weight is better than the unweighted version for people who are not beginners
Gym ball Bulgarian split squat with a twist: If you aren't keen on using the weight, this is another way of doing the Bulgarian split squat. This variation tests your coordination and balance
Gym ball Bulgarian split squat: Resting your back foot on a gym ball tasks your body balance. This variant of the Bulgarian split squat asks more questions about the stability of your front leg and how much pressure your leg muscles can withstand.
Execution of a split squat
You can either use a barbell or a squat rack. Regardless of the method you choose, you must ensure you position your body well enough to avoid injuries. When using barbells, you must begin from a split squat position with your front leg, back leg behind and weight on your heel. To start with, you have to position yourself on the squat rack. The bar is set on the squat rack, and you grip it while maintaining a stable stance when lifting it off the rack. After this, proceed to take a big step forward with a leg until you are in a split position. You must, however, ensure your chest is pushed forward, your back is straight, and the weight is evenly distributed across both legs to avoid injury and to improve comfort. You can then go down gradually until your knee is just off the floor forming an angle of 90 degrees between both legs. The next thing that is required is for you to push yourself up with an upward force. However, you must remember to keep your back straight and your chest forward. The process should be repeated for as many times as you are comfortable with.
Execution of a Bulgarian split squat
Here are a few tips on how to do the Bulgarian split squat
1. Look for a bench or step that measures up to your knee height. This is where you will rest your foot
2. Set your body up in a forward lunge position. The ideal positioning involves elevating your back foot on the bench, hips should be square to the body, and torso should be properly aligned and upright. The distance of your leading leg from the bench is also important and it shouldn't be more than half a meter.
3. Go down steadily until your front thigh is about 180 degrees from the floor. While doing this, the alignment between your knee and your foot mustn't be altered
4. Return to your starting position by lifting your bodyweight through your front heel.
5. Repeat the procedure eight to ten more times
Split squat vs. Bulgarian split squat
The Bulgarian split squat falls under the split squat type of lower-body exercise. Usually, the split squat and Bulgarian split squat work the same types of muscles. Hence, they can produce a similar effect on the same part of the body. In both exercises, the front leg is the working leg and the back leg provides balance. This implies that the front leg bears much of the load. The major difference between the split squat and Bulgarian split squat is in the way you position your body. The exercise technique is the same albeit the Bulgarian split squat seems to be a little bit more difficult because the exercise range of motion is increased due to the elevated leg position. The risks and chances of injuries are also higher with the Bulgarian split squat than the regular split squat. When you’re a beginner, do not begin with an extra weight. Start by pushing your body weight and build on from there.
Muscle groups worked
Both types of split squats work almost the same kind of muscles. The hamstring, thigh muscles, heel, quadriceps, glute, knee and calf muscles are well worked and become stronger, firmer and tougher.
The split squat and Bulgarian split squat each have their unique properties. However, they are very similar in the kind of effect they produce on the lower-body. Also, the method of execution is not different, and the exercise technique for both are the same. The major difference between the two is in how the body is positioned when the exercise is carried out. The Bulgarian version is a tad above the regular split squat because it depends more on your strength and energy to push weights due to increased range of motion and balance challenge. All in all, you must exercise caution when carrying out any of the two to prevent fracture and muscular injuries. You must ensure your back is aligned correctly and your chest is pointing forward. Also, try as hard as you can not to rest too much weight on your legs.
As a beginner starting off on ketosis, you will be faced with questions that need answers to such as what kind of food and drinks constitute the keto diet, and also how to exercise when you are ketosis. This article explains the best ways for you to exercise when on a keto diet.
The truth about exercise and ketosis
There are a lot of speculations on whether or not it is safe to exercise as much when going keto. But the truth remains that exercise is beneficial to your body even when you are in ketosis. When you are on a keto diet, you basically reduce your carbs intake and consume more low-fat meals to help lose weight. Carbs remain the body's main source of energy and reducing carbs consumption may be one of the reasons people shy away from exercising on a keto diet. However, consuming high-fat meals can also help in providing the body with energy and also in improving your workout routines.
What you need to know about exercise and ketosis?
It doesn’t really matter whether you choose to spend hours on end exercising if you don’t stick to a ketogenic diet meal plan, all the energy and time spent exercising won't yield the desired results. You need to take into consideration what you eat. It is advisable to source quality meat, seafood, and dairy products and be watchful of your caloric intake per meal. If you must consume snacks in between meals, you need to ensure that they also help keep you in ketosis. There are also other keto diet tips you can look out for to help you lose weight.
It doesn’t matter whether you are in ketosis or not, exercise works wonders for the body in a number of ways. It helps in building muscles which leads to a lean and toned physique, strengthens the bones and improves blood supply to parts of the body.
You need to adopt an exercise routine in addition to your keto meal plan in order for you to get any meaningful result. It could be an hour or two daily or break it down into weekly routines. But whichever you choose, it is important that you find an exercise routine that works for you and stick to it.
Finally, you need to stay dedicated to your keto exercise routines and follow your meal plan if you need positive results within the shortest possible time. It is easy to get discouraged when you feel like things aren’t working or you are not getting the desired results quickly, the truth is that exercise in combination with ketosis works and if you just try to stay dedicated for a few weeks, you will begin to notice changes.
Type of Exercise you can perform when in ketosis
There are four type of exercise you can perform when in ketosis and they are
1. Aerobic Exercise
Aerobic exercises are also known as cardio exercise, they basically last more than three minutes. They are generally long-lasting low-intensity exercise that burns fat which makes it a good form of exercise when you are in ketosis. Aerobic exercise involves pumping of oxygenated blood by the heart and sending oxygen to muscles that require it. It helps to stimulate the breathing rate and heart rate throughout the entire exercise session, improves physical fitness, and also improves emotional health. Examples of aerobic exercises include hiking, kickboxing, skiing, walking, spinning, running, swimming and cardio machines.
2. Anaerobic Exercise
Anaerobic exercise includes a quick burst of energy like in the case of high-intensity interval routines such as weightlifting. You will need a carb diet to be able to sustain this form of exercise as a fat diet can’t provide you with the required energy to perform this type of exercise. When you perform exercise at a high-intensity level such as this, there is a lot of pressure on your cardiovascular system to deliver oxygen to muscles as fast as possible. You can only perform anaerobic exercises for a short period of time as muscles require a steady supply of oxygen to be able to maintain long-lasting exertion. You can simply define anaerobic exercise as a high-intensity exercise that is performed in short time duration usually not more than two minutes. Examples of anaerobic exercise include heavy weight lifting, jumping, running, cycling and other endurance activities such as a marathon.
3. Stability Exercise
Stability exercises help to improve your movement control, muscle strength, and alignment. General core training and balance exercise constitute stability exercise and they are beneficial in preventing back pain. Examples of such exercises include planking, squats, side plank, bird dog, bridge and stability ball exercises. Stability exercises help to tone your body, strengthens muscle and improve daily activities such as walking, leaning over and getting in and out of bed. Stability exercises target areas of the body such as back, glutes, core, arms, and legs. Stability exercises are a great form of exercise when you are in ketosis, they are perfect for beginners and can be performed at home or outdoors.
4. Flexibility Exercises
Flexibility exercises basically help to improve muscle motion range, stretching of muscles and also help in supporting your joints. This exercise helps to relieve you of the feeling of fatigue and relax the stiff muscle and improves breathing and blood supply around the body. There are a number of flexibility exercises you can engage in even while you are in ketosis that can help take you closer to your weight loss goals.
Adjusting your keto diet to suit your exercise routine
If you are planning on going on an intense exercise routine, then you most likely need to plan or preferably adjust your keto diet to support your workouts all in the bid to get your desired results in the shortest possible time. If you engage in a high-intensity workout such as weightlifting or running more than three times weekly, then you will need to adjust your keto diet to allow for slightly more carbs so as to sustain your exercise level. Carbs provide the body with more energy for a workout than fat-rich foods and so you need to adjust your keto diet by including more carbs to provide you with maximum energy for exercises. You can achieve this by eating less than 30 grams of fruits before and after a workout. This helps in providing your muscles with an adequate supply of glycogen which is highly beneficial during your training and also for recovery after training. This way, the carbs are quickly utilized for your workout routine and does not affect your ketosis negatively.
Health benefits of exercising in ketosis
Exercises play a great role in the body while in ketosis and the benefits include
Exercising in ketosis burns fat faster since you are already on a low-carb diet. A low-carb diet reduces your calorie intake and helps prevent you from adding more weight, and by engaging in high-intensity exercise when you reduce your carbohydrate intake you can rest assured that you will shed weight a lot faster.
Exercising in ketosis helps to prevent fatigue especially during a long aerobic exercise routine.
Exercising in ketosis helps to improve blood glucose level in obese individuals.
How to get the best out of exercising in ketosis?
One of the challenges a lot of people face once they make the decision to combine exercise with ketosis, is how to get the best out of combining both. Exercise generally helps to tone the body and maintains normal body function while ketosis for a lot of individuals is all about losing weight. If you can strike a balance between exercise and ketosis, you can get your desired result in the shortest possible time. Here are some tips on how to get the best out of exercising in ketosis.
Find out what works for you: this involves, testing different exercises and routines and finding one that you can work with. Mind you, you shouldn’t opt for exercises that don’t yield results. High-intensity exercises are guaranteed to get you closer to weight loss goals faster while in ketosis.
Longer workout time may be a bit stressful, but the longer the better when exercising on a low-carb diet. This way, you can be assured that you would get the best of the time invested in your workout routines since you aren’t consuming many calories per meal.
Plan your meals daily: this is by far the surest way of being in control of what you eat. Since you will be spending energy exercising, it is only ideal that you already have something to eat when you are done with your exercises.
Get enough rest: it is important that you try and fix a broken sleep schedule when looking to exercise in ketosis. I personally suggest a minimum of 6 hours of sleep daily to allow your body repair itself after a stressful day of exercising.
Exercise and ketosis are both great ways by which you can realize your dreams of a perfect body and combining both of them guarantees that you get the job done quickly.
If you have further questions or would like to share any useful information, feel free to let us know in the comment section and if you find this information helpful, don’t hesitate to share it with your circle.
A Protein-Rich Diet and Your Journey to Weight Loss
When you think about weight loss and dieting, most people consider that cutting fatty foods from the menu should do the trick. Well, while this will help in a certain way, you will need to do more if you want to get rid of excess weight and carve a beautiful body. For example, you should cut the carbs and add more protein to your diet. Protein is great for muscle development, and it will keep you full for longer, as a meal rich in proteins takes longer to digest and boosts your energy, even if you have a consistent workout schedule. So, let us develop this subject and see how proteins can help you enjoy a great body and help you get rid of fat deposits.
Make the transition gradually and do pay attention to calories
If you want to try a protein-rich diet for reaching your weight loss and fitness goals, you need to know that the adjustment should be made in a gradual manner. In other words, you should make the change happen within a week, gradually increasing the number of proteins you consume per day. But because we are talking about losing weight, you will need to keep an eye on the calorie intake as well. So, be smart when choosing your meals, so that you remain within the recommended number of calories. This is why you should opt for a salad made out of leafy greens, for example, if you want to enjoy a healthy steak for your protein intake. But, besides lean meat, there are other foods that can provide a high level of proteins. Thus, beans, soy, dairy products with low-fat content, eggs, seafood, seeds, and nuts, they are all great protein sources. So you will never get bored of having rich-protein meals, as these foods can be enjoyed in a variety of ways. But, you do need to have in mind that there are some risks when it comes to adopting a protein-rich diet if you have kidney and liver disorders, so make sure that you talk to a doctor before starting anything.
What about vegans and vegetarians?
There are some people that do not want to eat meat, as it is a lifestyle choice. We are talking about vegans and vegetarians. In this case, how can they enjoy the protein-rich diet? In this case, you can always opt for a protein powder for weight loss. Protein powder is obtained out of plants, whey being the most common option. But, this powder is also derived from soy or flax seeds. So, it is a product that can be easily used by those that don’t want to eat meat or animal products. Don’t worry, as plant-based protein powder is of high-quality and reliable if you choose products made by trustworthy providers. Also, protein powder is extremely easy to use, and you can have your portion of proteins on the go by preparing a beverage with this powder and water or by adding it to your favorite smoother and shakes. So, you can have it ready for when you’re done exercising, so you can replenish the reserves of your body.
Diets rich in proteins and low on carbs
The diets that recommend high protein intake and low carbs on the menu will tell you to take most of the calories allowed for the day from protein-rich foods. If you ever tried the Atkins diet, this is one of the diets of this kind. Why are this diets effective? Well, to start with, you need to know that the body needs carbs for the production of energy. You can consider carbs the fuel required by your body to run. But, when you cut the carbs, the body is forced to start using its own reserves, through a process called ketosis. This is how these diets stimulate the body to melt fat so that it can obtain the fuel it needs for the production of energy, promoting, this way, effective weight loss.
The truth is that lowering the carbs is one of the best things you can do when looking to lose weight. Also, increasing protein intake will help you adjust better to a workout routine, especially if you are just starting out and you are trying to obtain muscular resistance. But, at the same time, you should make sure that you enjoy plenty of fresh fruits and vegetables as well, besides proteins, because your body needs the vitamins, minerals, and fibers they have to offer. While protein powder is rich in fibers because it is obtained out of plants, meat has no fibers, so you need to add it to your diet by having fruits and vegetables.
Proteins keep food cravings at bay
The best part about having more proteins in your diet is the fact that you will feel the need to eat less often. They take longer to be processed, so you will enjoy the sensation of satiety for a longer period. This is great news for anyone that is looking to lose weight, as food cravings are the biggest challenges when it comes to respecting the calorie program for a day. But, once you eat a meal rich in proteins, you will not feel the need to eat anytime soon, and you will have plenty of energy to do anything you proposed for the day. Not to mention that proteins are highly necessary if you want to build lean muscles and improve the shape and tonus of your body. So, if you are looking for a good strategy for weight loss and get a body that will be admired, basing your diet on proteins is a good way to go. Just to talk with your doctor first, especially if you have some health conditions so that this particular kind of diet will not cause you any trouble. While protein-rich diets work for most cases, there are situations in which they may interfere with the health problems someone is suffering from, so it would be best to take this worry out of your way first.
Ever since its creation almost three decades ago, spinning has been the preferred workout of people belonging to several age groups and walks of life. Due to its engaging nature, pedaling indoors is a great way to lose weight and build muscle that is also easy on the joints. For this reason, it accommodates many different sets of desires and predilections.
The Best Spinning Programs
Attending a spinning class weight loss program is an excellent idea when you want to drop some extra pounds and get in shape in an entertaining way. There are plenty of studios and types of classes to choose from, and they all cater to various needs and preferences of the general cycling public. Here are the five best alternatives to consider.
In terms of trendy spinning classes nowadays, nothing quite beats the rise in popularity of the Equinox fitness franchise. Their locations offer a variety of classes dealing with different types of physical activities. But in terms of indoor biking, nothing beats their innovative and complex “The Pursuit” package.
It is a studio cycling program that mimics varied types of terrain and different riding styles for an authentic experience. For this reason, the class is recommended for outdoor riders that want to continue their training when conditions do not allow it on the outside. Nevertheless, that isn’t mandatory when joining.
Anyone can enjoy “The Pursuit”, provided that they have an interest in pedaling. According to the official website, it is an addictively wild ride that uses gaming and data visualization for the purpose of full immersion. Thus, not only will you feel like our riding outdoors, but you will also see it with each push.
The equipment in the studio comes with a built-in computer that allows members to track their progress. Therefore, you won’t have to invest in additional equipment in order to monitor what you are doing. The typical “The Pursuit” class starts with a rapid bike fit, followed by an intro. Then you warm up prior to the actual fun.
Once you get into it, the entire experience will be divided into two or three stages. Cooldown then follows, allowing you to recover and get the best bang for your buck. If engaged with appropriately, the program is a highly competitive and physically intensive affair that will leave you shaped, toned and ready for action.
While Equinox is popular among the athletic crowd, SoulCycle is definitely the most talked about spinning program among the younger crowds of millennials. This is because it expertly manages to combine an intensive workout with mantras and spirituality. What is more, the studios are located in major trendy cities such as New York or San Francisco.
According to instructor Kym Perfetto, it is a “serious sweat session”. It provides members with an intensive dose of cardio, and the entire thing is set to the most engaging motivational music the industry has to offer. This enhances motivation and pushes people to commit to their goals more than ever, which is essential when progress is what you’re after.
One session lasts for 45 minutes, and it consists of several intervals. This allows participants to push past their limits and benefit from the maximum potential that indoor cycling has. This is all available for the reasonable price of 40 dollars. Although this a bit costlier than the average spin class at your local gym, you do get a lot for your money.
The price is also influenced by the fact that it’s a fashionable workout for the youth of today, and the studios are located in affluent metropolises across the United States. Spinning has always been rather on-trend, which is why franchises will always charge more per class. Therefore, if you have the money to spend, it is an option worth considering.
SoulCycle is a true spin class that focuses on the actual act of spinning. Therefore, from a professional point of view it is recommended for cyclists that want to improve upon cadence. If you are not an athlete, this could still be a fun class for you because it will help you reach your fitness goals and find inner peace all at the same time.
Peloton is the perfect hybrid cycling program that manages to suit the needs of both gym goers and astute homebodies. For the first category, there are studios located in various cities, and members can easily join the classes held there. The themes and approaches are as varied as they come, which means that there is something for everyone.
Instructor Christine D’Ercole attests that Peloton offers riders the possibility to pursue either interval classes, power zone training, or heart-rate based training. What is more, the studios also have a wide offer of rhythmically diverse and musically themed sessions for those who enjoy mixing their exercise with some motivational tunes.
The different types of classes are designed in such a way as to suit a wide array of needs and preferences. Thus, if you want to mix in up at the gym and explore everything that spinning has to offer, put on some bike shorts and attend some Peloton classes. The experience is certainly a beneficial one for both body and mind, which is a huge plus.
However, for those who don’t want to work out in a group setting, Peloton also has custom stationary bicycles available for purchase. The machines offer the possibility to follow patented workouts conducted by certified instructors from the comfort of your own home. Simply install your Peloton spinner in a spacious room and get started on your workouts.
Therefore, the program caters to at-home spinning aficionados as well. The bike retails for almost 2,000 dollars, which is quite the hefty price tag. Fortunately, the payment can also be executed in installments of around 100 dollars, which are spread over a period of two years. This is more convenient than attending weekly classes, and after a while it becomes free too.
Getting a full body workout in a reasonable amount of time seems like an impossible aim to reach. Fortunately, there is a solution, and it involves spinning. The Fly 45 program provided by the renowned Flywheel fitness studios is exactly what you need if this is your situation. As the name suggests, one session lasts for just 45 minutes, and you get a lot done in this short frame.
First of all, the Fly 45 program is based on high-intensity interval training, a concept that is rather popular among avid gym goers. It involves alternating between high-intensity movements that are dynamic and fast-paced, and low-intensity recovery periods so that the maximum amount of exercise is encompassed in a relatively small temporal window.
What is more, Flywheel also adds an upper body toning exercise routine in every pedaling session. This allows members to exercise far more than their legs and buttocks while in the bike seat, engaging every single muscle in the unified goal of slimming down and building brawn. It is also a class that is suitable for aerobic and anaerobic cycling training.
In addition, first-time attendees get a lot of help from the staff with matters such as bike setup, posture adjustment and so on. Therefore, at Flywheel it doesn’t matter if you’re a newcomer or a seasoned professional. Everyone is treated with the same amount of care, concern and respect, which creates the perfect environment for an engaging exercise session.
Attending trendy classes at a fashionable studio is an excellent choice if you have the budget for it. However, if you want to keep it thrifty and save some money, you can drop in at any local gym and attend one of their regular spinning sessions. These typically cost around 20 dollars in a run of the mill location, which certainly won’t break the bank.
Of course, the machines, equipment and other amenities won’t be as luxurious as they would be at Equinox or SoulCycle, but you can easily make do with what you are offered. You can put together your own motivational playlist, and even purchase an affordable cycling computer to track your progress expertly. With determination, you can achieve many things.
While smaller studios might just offer one type of spin class that approaches the workout in a traditional manner, watch out for places that explore the waters a bit more and dive into the world of HIIT, rhythmic cycling, and so on. You will be surprised by what hidden gems some drop-in classes can be, so don’t be afraid to give them a shot.
The Bottom Line
The world of fitness is ripe with trendy studios where innovative spinning classes are held each day. This creates a variety in approach, thus accommodating a lot of different individuals and their specific requests. What is more, there is something out there to suit every budget, which is why indoor cycling has maintained its popularity over the years so well.
Cannabidiol, or CBD, is one of the 85 chemical compounds known as cannabinoids found in hemp, marijuana, and other plants in the cannabis family. In terms of cannabinoids, most people are familiar with tetrahydrocannabinol, or THC. Where THC is mainly known for its psychoactive effects and creating the characteristic high associated with cannabis, CBD creates physiological effects, most prominently a state of physical calm and relaxation.
When CBD enters your system, it binds to certain receptors found throughout your brain and immune system, including receptors involved in pain management. CBD has recently become a popular addition to a wide range of therapeutic health products, including post-workout supplements. The compound can potentially provide several post-workout benefits, including:
Reduced pain, a common result of hard training
Reduced inflammation in joints and muscles, which promotes faster recovery and healing
Improved sleep, an important element of post-workout recovery and general health
CBD also shows some anti-catabolic properties, meaning that it can combat the effects of cortisol and other catabolic hormones to slow the breakdown of muscle mass and promote greater muscle growth. Let’s take a closer look at some post-workout CBD products and supplements that you may want to add to your routine.
Herbal Renewals Hemp Oil Paste
Herbal Renewals Hemp Oil Paste comes in three different labels: blue, gold, and green. All three forms of Herbal Renewals Hemp Oil Past offer the purest CBD content currently available on the market. The blue label features a lower concentration of pure CBD and milder taste than the gold label, making it ideal if you’re just starting out with CBD products or otherwise more sensitive to CBD. However, the lower concentration of CBD means slightly slower absorption. The green label comprises raw, unheated hemp oil that contains high concentrations of both CBD and CBDa, the acidic form of CBD.
If you have had a particularly rough day at the gym, the high CBD concentration in Herbal Renewals Hemp Oil Paste can promote increased calm and relaxation, allowing for better sleep, while reducing soreness and stress, all of which equates to more efficient recovery. The hemp oil paste can be taken orally, and it is compatible with any wax vaporizer pens.
Made by Hemp: CBD Salve for Joints and Muscles
Joint and muscle pains after a workout can be a big problem. Aside from keeping you from getting in more workouts in your home gym, muscle soreness can make everyday activities feel harder than they should, from carrying groceries to heading to work.
Made by Hemp’s CBD salve for joints and muscles is a topical solution for all forms of joint and muscle pain, from chronic, everyday aches to post-workout muscle soreness. Topical treatments are beneficial if you are suffering from localized pain, like muscle pain or inflammation. Topical CBD solutions tend to work faster as they don’t need to go through your digestive system.
Each container of Made by Hemp’s CBD salve has about 100 milligrams of CBD combined with various essential oils, including lavender, rosemary, peppermint, and sweet almond, all of which offer extra therapeutic benefits and aromatics. The salve also contains olive oil, sweet almond oil, and beeswax for easy application.
Applying this topical solution can help to soothe stiff joints and sore muscles, ensuring that they won’t keep you from getting through your day. As CBD is not a psychoactive, you can increase the amount that you apply as necessary without having to worry about any potential negative effects.
BioCBD+ Premium CBD Topical Oil
BioCBD+ Premium CBD Topical Oil is formulated for muscle and joint relief while simultaneously moisturizing and protecting your skin. Along with CBD, this topical oil contains several other natural ingredients, including:
Curcumin – Mainly found in turmeric, curcumin is a phytochemical pigment that provides many plants with a vibrant yellow color. Studies show that curcumin is a powerful antioxidant that can also help to relieve inflammation and promote skin health.
Eucalyptus extract – A large evergreen tree native to Australia, eucalyptus has numerous uses, including treatment for colds and asthma. Eucalyptus has also been shown to act as an effective antimicrobial and antiseptic, allowing for effective wound healing and natural pain-relieving qualities.
White willow bark – Willow bark, in general, has commonly been used as a potent pain reliever, acting similarly to aspirin. Willow bark has also been used in relieving fevers and treating colds and flus.
Ginger – Although ginger is commonly known as a spice and digestive aid, studies show that it possesses potent anti-inflammatory qualities and may help to ease muscle soreness.
BioCBD+ topical oil is instructed to be used twice a day and rubbed gently into your skin, allowing for complete absorption of the CBD and other natural ingredients.
Mary’s Nutritionals Cannabis Patch
Another option for post-workout joint and muscle soreness, Mary’s Nutritionals Cannabis Patches offer the soothing effects of CBD over a longer period of time. Each patch contains 10 milligrams of hemp oil extract that is released over the course of eight to twelve hours. This allows for a more controlled, targeted application compared to other topical forms of CBD. These patches are best if you’re not sure how much CBD you actually need or need a steady dose of CBD throughout the day. The patches are free of latex and feature a hypoallergenic foam backer to prevent potential allergic reactions. Each patch is made with a pharmaceutical-grade adhesive, ensuring that the patch stays on your skin without any slippage.
The hemp oil in each patch is carefully extracted from organic industrial hemp cannabis plants, ensuring the highest quality of concentrated hemp oil and CBD on the market. The usability, effectiveness, and discreet application make it an ideal and innovative means of soothing sore muscles and aching and preventing potential overuse injuries during your workouts.
Mary’s Nutritionals Muscle Freeze
Mary’s Nutrionals Muscle Freeze is a soothing CBD lotion that helps to moisturize your skin while also providing a unique cooling effect (hence the name) to ease tired, achy joints and muscles. Each container is infused with 75 milligrams of CBD combined with a variety of natural plant extracts, organic ingredients, and essential vitamins. The result is a muscle rub that keeps your skin healthy while promoting muscle recovery after a workout.
When you experience any pain or discomfort in your muscles or joints, gently rub Muscle Freeze onto the affected area. Increase the amount as necessary until you get the desired effect.
Elixinol Hemp Oil Liposomes
The key to this product is the liposomes. In its natural state, hemp oil is fairly dense, which inevitably means that it has trouble passing into your cells, leading to a slower absorption rate. Most products offset this by increasing the dosage. Elixinol bypasses this altogether by pre-dissolving their hemp oil and inserting it into liposomes, which essentially comprise sacs of phospholipids enclosed in water droplets. Liposomes are much easier to absorb, allowing for more efficient delivery of CBD into your system.
Elixinol’s Hemp Oil Liposomes come in spray pump bottle. Five pumps added to water or sprayed under the tongue twice a day offer about 5 milligrams of CBD. The quick absorption allows for quicker relaxation and calm.
Canna4 CBD Post-Workout Capsules
Where some post-workout supplements put CBD front and center, many include the cannabinoid into other formulas, allowing for complementary benefits. Canna4’s CBD post-workout capsules combine 30 milligrams of CBD per serving with a formulation of compounds that is designed for muscle growth and recovery. Each capsule includes:
L-Arginine – L-arginine is a conditionally essential amino acid that is often prized for increasing nitric oxide activity and production. Nitric oxide is a signaling molecule that plays a significant role in increasing blood flow, improving immune responses, and reducing inflammation.
Creatine – Creatine is one of the most popular ingredients in exercise supplements. It is known for increasing energy during physical activities and contributing to increases in strength and muscle formation.
BCAAs – Branched chain amino acids refer to a group of three amino acids: isoleucine, leucine, and valine. These amino acids can help to promote the synthesis of muscle proteins and increasing muscle growth over time. Supplementing with BCAAs can help to prevent fatigue during workouts from a decline in existing BCAAs in your system.
MCT Powder – MCTs (medium-chained triglycerides) are a type of saturated fat naturally found in dairy, coconut oil, and palm kernel oil. Studies suggest that MCTs may increase metabolic rate and promote fat loss.
Combined with CBD, these compounds allow for improved recovery after a workout while providing your muscles with resources for optimal repair and growth.
What you do after your workout is just as important (if not more so) than what you do during your workout. How you treat yourself post-workout determines how you heal, grow, and improve. Adding CBD oil in any supplement or form can go a long way to relaxing your body and giving your muscles the rest they need. On top of CBD, make sure you still get plenty of sleep, eat a balanced diet, and drink plenty of water to fuel your body for your next workout.
Should You Work out If You're Still Sore from Yesterday's Workout?
Have you recently struggled with an intense workout and your muscles still hurt? So, are you now wondering if it's okay to hit the gym again while you're still sore from yesterday's workout?
Please note, muscle soreness is quite natural; it's mainly caused by the release of lactic acid in your muscles. In some cases, pain doesn’t subside the next day. During such situations, it becomes a tough decision whether you should get back to your fitness regimen or take a day off in order to give adequate rest to your muscles. Well, this article aims to provide in-depth information regarding this topic and help you make the best decision.
What Is Muscle Soreness?
For many individuals, muscle soreness is a pretty common symptom that usually happens after a tough workout session. While such vigorous exercise sessions may help you easily accomplish your fitness goals. However, one of the most common consequences of intensive workouts (for example, stair climbers at a gym, eccentric exercises, downhill running, and heavy weight lifting) is the buildup of lactic acid in your muscles. If you do not stretch properly both before and after an exercise session, lactic acid will accumulate in your muscles and cause soreness.
As mentioned earlier, any kind of tough exercise may result in muscle soreness, particularly if those workouts are new and unfamiliar to you. Other than that, muscle soreness also inflicts beginners who're working out for the first time.
The reason behind this painful symptom is simple and straightforward. If your body isn't used to handling tough workouts and your muscles aren't necessarily prepared for such gym sessions, then you are expected to experience muscle soreness.
The Role of Lactic Acid
During vigorous and strenuous exercise sessions, your circulatory system can't fulfill the demand of supplying a steady flow of oxygen to your muscles. That's why your muscles tend to shift from aerobic metabolism (that requires oxygen) to anaerobic metabolism.
During the process of anaerobic metabolism, your muscles break down carbohydrates in order to generate energy. As a result, a compound (named as pyruvate) is produced. Next, when oxygen supply is available, pyruvate is further broken down aerobically to generate more energy. However, if sufficient oxygen isn't available, pyruvate will be turned into lactic acid.
Lactic acid is then broken down into another biochemical compound (called lactate) that releases hydrogen ions. In general, your body will clear these compounds simply by metabolizing them for energy. However, when the lactate production exceeds its clearance rate, then it accumulates in your bloodstream and muscles.
With rising levels of lactate are accumulated in your tired muscles, it causes soreness and a sensation of fatigue. Other side-effects of such a high lactate level will result in disruptions of metabolites and increasing acidity of your muscle cells. All of these factors are related to muscle soreness that you often experience after practicing a tough workout session.
DOMS Theory, Swelling, and Microscopic Damage
Muscle soreness that's often associated with exercise is also known as DOMS or delayed onset muscle soreness. It makes your muscles feel gross, sickly, and sore. In addition to these, it makes your life uncomfortable and reduces your strength.
This nastiness generally starts after a bit of a delay and then continues to create a feeling of swelling and soreness for the next 24 - 72 hours and even more. Clearly, DOMS is both annoying and style-cramping. Plus, it discourages people to continue a daily fitness regimen. Another dirty secret of DOMS is the loss of strength. Plus, if your muscles are sore and hurting all the time, then you are probably sabotaging your workout efforts.
Please note, lactic acid is considered to be one of the main culprits that trigger DOMS. However, lactic acid is typically removed from your muscle after a while. So, what are the other culprits behind DOMS?
Well, it's often caused by a rapid influx of prostaglandins, white blood cells, various nutrients, and body fluids that flow to your muscles in order to repair the damage that's created by a strenuous workout. Note, this type of muscle damage is widely known as microscopic damage. But, do not be worried. Microscopic damage is nothing but the process of muscle growth. Please note, it's not a kind of injury or damage that needs a physician's attention.
The good news is that microscopic damage ensures that your muscles are ready to handle the similar intensity of workouts and makes them more resilient (without further causing any sensation of swelling and soreness). The swelling and inflammation may build up and last for two - five days (based on the intensity of the workout). After that, you will no longer experience any pain or discomfort.
Please note, muscle soreness is often considered to be quite necessary to attain your desired fitness goals. Obviously, there is no such scientifically proven evidence that supports this particular idea. Nevertheless, some people (including athletes, trainers, and professionals) are never satisfied with their exercise sessions until their muscles are sore. And, there is a rationale for this logic.
Remember, if you exhibit the symptoms of muscle soreness (after a workout session), then there should be microscopic damage to your muscle fibers that will eventually repair and strengthen your muscles. Hence, it can be further concluded that muscle soreness is a predictor or potential marker of an upcoming muscle growth.
The Verdict: Should You Workout When Your Muscles Are Sore?
Please do not take a prolonged break from your day-to-day fitness program even if your muscles are still sore from yesterday's workout. In fact, you can actually practice certain exercises to help alleviate muscle soreness, such as light aerobic or cardio exercise and stretching. The combination of stretching and light cardio will eventually reduce swelling and increase more blood circulation to your muscles.
For your reference, you can start with ten-fifteen minutes of light cardio and continue with your fitness regimen by practicing some stretching, lifting, and a final round of cardio. Apart from that, some fitness aficionados recommend practicing low-impact exercises like easy cycling, walking, or swimming. Now, if your muscle soreness resolves or it does not interfere with your performance, then you're all set to continue with your workout.
However, if the condition worsens or it causes too much unbearable pain, then your muscles probably need more time to rest, recover, repair, and grow. Also note, everyone responds differently. That's why you are encouraged to experiment with different fitness routines in order to find out an ideal one that really works for you.
Ways to Assess If You're Workout Ready Even If You're Sore
So, are you still in a dilemma about weather you should stick to your routine gym session or take a break? In this context, please keep reading and reveal four ways to assess if you're workout ready even if you're sore.
Step 1- Evaluate the Intensity of Soreness: First of all, you need to evaluate the intensity of your muscle soreness. It will be a key way to assess if you are workout ready. Is it like your legs hurt when you try to run or you can't simply get out of the bed as the pain is so severe? In these situations, rate your condition on a scale of one - ten. If it ranks something between 4 - 5, then you can continue following your fitness regimen. On the contrary, if it ranks something between 8 - 10, then you probably need a break in order to rest the muscles.
Step 2 - Listen to Your Body: Remember, your aim is to attain your fitness goals and make continuous progress. Isn't it? So, please make sure to listen to your body. Obviously, you are bound to experience a little amount of soreness. However, if your body is extremely tired, exhausted, and worn out, then you can take a break.
Step 3- Range of Motion Test: This is another effective and objective way to assess and determine if your muscles are too sore to train. For instance, if the soreness is so severe that you can't perform specific exercise movements with correct form, then you aren't ready yet to hit the gym. In such situations, please take a day off till the soreness lessens.
Step 4- Strength Test: In strength test, you need to check if you can handle regular weights for a specific workout and rep range. For example, if you can not perform the desired number of reps without causing any unbearable pain, burn, and soreness, then you are not workout ready yet.
Follow these four simple guidelines in order to determine if you can train your sore muscles.
The Final Takeaway
Muscle soreness usually occurs when vigorous exercise sessions cause microscopic muscle tears.
Simple and light workouts on a sore muscle may help alleviate the pain and foster speed healing. Alternatively, practicing extremely tough workouts on sore muscles will increase the risk of injury.
If the pain is severe and intense, then take a complete break and let your muscles heal.
If you do not prefer to take a break, then try to mix up your workouts, targeting other muscles which aren't sore.
Benefits, Muscles Worked and Variations of the Dumbbell Shoulder Press
There are numerous exercises that you can benefit from, but there are quite a few that you just cannot ignore. The dumbbell shoulder press is one such exercise that has plenty to offer, but only as long as you know how to execute it well in the first place.
A lot of people will tell you a lot of different things about the dumbbell shoulder press, complicating matters for someone who wants to benefit from said exercise. For this reason, here is an elaborate guide to the benefits, tips, muscles worked and variations of the dumbbell shoulder press.
What is a Dumbbell Shoulder Press?
If you are desperate for a hulking physique, or simply want a stronger upper body, you will need to give your shoulders the much-needed attention to get the results you want. Bulky arms will do you no favors, especially if you have coat-hanger shoulders.
Fortunately, the road to broader and stronger arms is simple if you start with the dumbbell shoulder press, also referred to as the dumbbell overhead press.
Apart from developing your upper body strength, dumbbell shoulder press will make you broad and strong enough to catch everyone’s attention. In fact, you will be the guy that everyone will ask for to load overhead lockers on an airplane, not entirely a benefit but a confidence booster nonetheless.
By using dumbbells instead of a barbell, you ensure that each side of your body broadens and grows equally strong, since you can’t exactly rely on one shoulder to handle all the weight alone.
When it comes to the movement of the dumbbell shoulder press, it is no different from the strict press. If done correctly, it can cause the significant growth of the upper chest, triceps and the shoulders. Depending on the angles, grips, and variations of the shoulder press, you can highlight certain aspects of your posterior, anterior and the overall region of your shoulders.
The primary muscles targeted by the dumbbell shoulder press are as follows:
Deltoids, i.e., anterior, medial and posterior shoulder
Dumbbell Shoulder Press Variations
With dumbbell shoulder press, you have a lot of variations to work with. Not only will you not get bored doing the same exercise over and over again, but you can address weaknesses while stimulating your shoulders from different directions for the best possible results.
If you wish to learn more, here are some of the common, yet most effective, dumbbell shoulder press variations you can benefit from.
With the seated variation of the dumbbell shoulder press, it allows the lifter to move weight with as much shoulder strength and strict form as possible. This is because of how the position restricts the lifter’s capacity to extend to engage the upper pecs while increasing leverage into the press at the same time.
Due to this, you will get ‘active’ direct movement to strain the shoulders. With less leverage in the seated position, it will increase demand on the shoulder muscles without depending on the supporting cast.
The standing dumbbell shoulder press variation is mostly the same as the seated variation. The only difference here is you will stand to use the hips, core, and legs to even out the movement, which also creates back tension to make way for an inclined chest/shoulder pressing movement.
Enough emphasis cannot be placed on the fact that this variation needs to be executed strictly, extending the back ever so slightly to press overhead for powerful movements.
Partial or half reps are mostly frowned upon, but what most people do not realize is that the partial dumbbell shoulder press has a lot of benefits. It is more specifically used to isolate a range of movement for increased muscular strength and growth. At the same time, it is perfectly suitable for those with injury concerns.
Just like a quarter or half squat, partial dumbbell press training can increase overhead muscles mass and lockout strength for athletes in particular. It can also play a vital role in strength development.
This variation is named after none other than the Terminator himself, Arnold Schwarzenegger. It is brutal when it comes to shoulder development, designed for training schemes with higher and moderate reps to develop the shoulder muscles, including the anterior, medial and posterior deltoids. Due to the sweeping motion, this variation of the dumbbell shoulder press proves to be a specific and effective way to increase the size and shape of the deltoids.
There are times when you may want to limit the stress on your shoulders, which is where the neutral grip variation comes in. Apart from decreasing stress, the neutral grip dumbbell shoulder press trains the shoulder muscles for endurance, mass, and strength.
Benefits of the Dumbbell Shoulder Press
If you are still not entirely convinced about the dumbbell shoulder press, you will think otherwise once you evaluate its benefits. Do note though, the different variations highlight some benefits more than others, which is why you need to fully understand and realize the modifications mentioned above.
Greater Muscles Mass
With the help of dumbbell shoulder press, you can quickly build hypertrophy. You will also benefit from muscular activation as the dumbbells gain new muscle fibers while synchronizing movement coordination, no different from other benefits associated with unilateral training.
Work the stabilizer muscles
With the dumbbell shoulder press, you are forced to move each weight separately with each hand. You are primarily using your stabilizer muscles, and through continuous exercise will improve balance and control of the upper arms and shoulders.
Unilateral training is known for being highly efficient at increasing muscle mass, unilateral strength, and movement. Similarly, dumbbell shoulder press exercises do this and so much more, mostly greatly benefiting muscular/strength asymmetries and/or addressing asymmetrical movement patterns.
Get wider shoulders
Since the exercise involves the use of dumbbells, you will find it easier to hold and maneuver weights freely than you ever could with a barbell. That is not all, as the dumbbell shoulder press targets the lateral deltoids intensely, even more than barbell movements. If everything goes as planned, you will develop ‘capped’ shoulders, thus granting you a V-shaped look.
Who should use Dumbbell Shoulder Press?
Now the real question you need to be asking yourself is who should use the dumbbell shoulder press. You need to understand that not just anyone can do whatever exercise their heart desires. If you are new, you will need to consult with a coach or gym instructor to plan out what exercises you need to perform based on what you are trying to achieve.
With that out of the way, here is a look at the different scenarios under which you will need to use the dumbbell shoulder press:
People lacking Strong Bones
If you are one of those people that are suffering from weak bones, you should look no further. The dumbbell shoulder press just like other strength training exercises increases bone strength. While lifting, the weight of the dumbbells strains the bones, which in turn causes them to adapt accordingly. Your bones will respond to this stress by bolstering mineral density, which also decreases the chances of osteoporosis.
People lacking Strength
Those significantly lacking the necessary strength to carry out exercises will find the dumbbell shoulder press to be of great use to them. Since the exercise targets numerous upper body muscles simultaneously, improving strength will be as easy as 1-2-3. Women, in general, will greatly benefit from the dumbbell should press, especially if they want to improve upper body strength.
Losing muscle as you grow old can make it difficult for you to pick a can of soup over your head. For this reason, the exercise is a must to do now and for years to come to maintain your independence and health. Remember that even if you don’t exercise daily, it is never too late to start.
People lacking Stability
People do not realize that they lack the stability needed to carry out complex tasks, or even pick up weights for that matter. After several workouts of the dumbbell shoulder press, you will notice a drastic change in your shoulders, arms, and torso. The movement of the exercise strengthens the stabilizer muscles of your shoulders, elbows, and wrists and keeps your joints in place.
There is no denying the fact the exercise does not directly affect the muscles of your torso, but they do help in maintaining your posture as you lift weights. Eventually, there will come a time when your overall balance and core stabilization will be at an all-time high.
People lacking in Other Areas
The dumbbell shoulder press has a lot more to it than meets the eye, as is evident with how it can positively affect other areas of your life. For instance, with regular shoulder press exercises, you can enhance your performance in other activities, like the bench presses and triceps-based exercises.
By continuing the dumbbell shoulder press, you are strengthening your shoulders, so much so you will decrease the risk of injuries while carrying out activities like softball, swimming and other actions which require the use of your upper body and arms.
Tips on executing Dumbbell Shoulder Press
The dumbbell shoulder press offers a lot of benefits, but the only problem is that it is an exercise that can be done wrong quite easily. It does not have to be wrong in the way that you would hurt yourself, but its effectiveness is not as much as it should be. To prevent this from happening, here are some tips for your consideration.
Get into Position
To get into position for the dumbbell shoulder press, keep the dumbbells on the floor in front of your bench. Learn forward to grab the dumbbells, and in one powerful movement pull the dumbbells off the floor, returning back to the bottom position of the press.
Lighten the Weight
If you think you can start with heavier weights, you are wrong on so many levels. Despite exercising every now and then, you still need to start small. You need to start with dumbbells that are 25% lesser than the weight you usually use for other exercises.
The Dumbbells shouldn’t bang into each other
Under no circumstances should you slam the dumbbells into each other, as it will put the tension on your shoulder joints rather than the shoulder muscles. If that does not convince you, consider how annoying it can be for others.
To maximize core stability, hold your breath at the bottom. While passing the sticking point, exhale. On the way down breathe in, pushing out your chest while allowing your shoulders to meet the dumbbells.
Dig your Feet In
Dig your feet in and keep your core tight to use the power of your legs to push your hips backward. You will not only engage your core but will solidify your base of support too.
If your legs are not locked in, you will lose core stability and power. You will need to keep the tension on at all times since flailing your limbs around will not help you pull off a tricky rep.
Once you are done with your exercise, don’t let go of the dumbbells just yet. Let them down slowly and gradually and place them back on the floor so you can start over again for the next set.
With all the information provided above, you should now be able to determine whether the dumbbell shoulder press is beneficial for you in the first place or not. If you do find it to be of use, you will find the tips above to be of great use to you, so much so, you will get more out of the exercise than you possibly could have before. In fact, you will build stronger, broader and developed shoulders in no time. Here’s a quick reminder. Consult your GP before beginning any exercise program.
When creating a fitness routine, it’s common to arrange your workout schedule according to specific body areas—leg day, upper body, core, etc. But this doesn’t take into account how your muscle groups work together when exercising and moving in general. To make your routine more efficient and effective, plan your workouts according to how muscle groups move and function. Enter: push-pull training.
Popularized by bodybuilding athletes, the push-pull training style focuses on how muscle groups work together. Don’t worry, you won’t necessarily adopt a bodybuilding physique. But you will get stronger and build the kind of muscle symmetry common in these athletes.
What is Push-Pull Training?
Push-pull training takes two major things into account: how your muscle groups work together and the necessary recovery period to see results and reduce overuse injuries. A routine is broken down by pushing and pulling activities. So, in one session, you’ll train muscles involved in pushing movements, such as a shoulder press or push-up. In the next session, you’ll train muscles required for pulling, such as renegade rows or pull-ups.
What are Push Muscles?
Push muscles contract when weight is pushed away from the body. Push muscles include the chest, shoulders, triceps, and thighs.
What are Pull Muscles?
Pull muscles contract when weight is pulled toward the body. Pull muscles include the back, biceps, forearms, rear deltoids, traps, and hamstrings.
While leg muscles are included in both push and pull muscles, many athletes choose to add an additional leg day to their routine, given that they are one of the largest muscle groups in the body.
Benefits of Push-Pull Workouts1. Avoid Overworking Body Parts
Exercise puts intentional stress on the body so your body needs time to adapt by thickening and strengthening the various tissues and muscles involved. If you exercise in such a way that doesn’t allow repair and restoration to occur, the overload can cause injuries. Basically, without a workout routine that prioritizes balance, there’s a greater chance you’ll cause damaging stress to the muscles in your body.
For example, if you start with a chest day on Monday and move on to shoulders the following day, you end up using some of the same muscles like your deltoids. This can lead to strains and muscular stress. Separating them by push and pull muscle groups will give each group ample time to recover.
2. Increase Physical Fitness
A push-pull training schedule is highly focused so your full body workout is broken up over a few days. On this routine, you may spend more time in the gym, but that will lead to a fitter body. The more consistent you are in your training, the more likely you are to develop lifelong healthy habits.
3. Healthier Lifestyle
When you’re working out more, you’re more likely to drink more water and eat a healthier diet. With better eating, drinking, and workout habits, you enjoy a stronger, more balanced, and fitter life. That comes with improved energy levels and generally better physical and mental health.
Push-Pull Training Tips for Beginners
As a fitness beginner, it’s important to ease into any training program slowly. For push-pull training, use smaller weights and only workout three days a week, giving your body plenty of rest and recovery time. As you get stronger, gradually increase the weight and start to transition to an advanced training schedule involving more days.
Example push-pull training schedule for beginners:
Monday – Pull
Tuesday – Rest
Wednesday – Push
Thursday – Rest
Friday – Pull
Push-Pull Training Tips for Advanced Lifters
For advanced lifters with plenty of weightlifting experience can easily incorporate more days of push-pull training into their routine. Advanced lifters should aim for 4-5 sessions a week. You can start your week with heavier, more intense push-pull days and end your week with lighter, more moderate push-pull workouts.
Example Push-Pull Training Schedule for Advanced Lifters:
Monday – Intense Pull
Tuesday – Intense Push
Wednesday – Rest
Thursday – Moderate Pull
Friday – Moderate Push
Do I Need a Gym for Push-Pull Workouts?
The gym isn’t for everyone. While it’s a great place for beginners to learn technique and for fitness enthusiasts of all levels to fit in quality workouts with the necessary equipment, some people do better outside of the gym. Fortunately, there are plenty of other options to assist a fit lifestyle.
At Garage Gym Planner, we are fanatics about the at-home gym. A personal space like this gives you the privacy, freedom, and money-saving benefits over big-box, commercial gyms. You’re also more likely to fit in your workouts because everything you need is right in your home. By choosing the right equipment for your garage gym, you set yourself up for success in your push-pull workouts.
Whether you go to a big box gym or have an at-home gym, sometimes it’s still hard to motivate yourself to work out. That’s where smart fitness apps come in. A fitness app can offer the same motivating guidance of a trainer for a fraction of the cost. Many offer multiple trainers, training styles, and workout types, too. For example, personal trainer app Aaptiv has a team of experienced trainers who create workout classes in a variety of fitness categories—everything from cardio to strength training to yoga and meditation—set to motivating playlists that make you actually want to work out.
Push-Pull Sample Routine
To get started on your push-pull training, here are some sample workouts designed by Aaptiv, a personal fitness app.
Day 1 – Intense Pull
Seated row – 8 sets, 3 reps
Deadlift – 8 sets, 3 reps
Bent over lateral raise – 8 sets, 3 reps
Pull ups (assisted if you’re a beginner) – 8 sets, 3 reps
Day 2 – Intense Push
Bench press – 8 sets, 3 reps
Front squat – 8 sets, 3 reps
Dumbbell overhead press – 8 sets, 3 reps
Plank – 3 sets, 60 second hold
Day 3 – Rest
On rest days, you can and still should move, but don’t do any lifting or intense workouts. Instead, go for a walk, stretch, foam roll, meditate, etc.
Day 4 – Moderate Pull
Dumbbell rows – 4 sets, 6 reps
Romanian deadlift – 4 sets, 6 reps
Dumbbell rear delt fly – 4 sets, 6 reps
Dumbbell curls – 4 sets, 6 reps
Day 5 – Moderate Push
Tricep pushdown – 4 sets, 6 reps
Dumbbell side raises – 4 sets, 6 reps
Incline bench press – 4 sets, 6 reps
Goblet squat – 4 sets, 6 reps
Day 6 – RestDay 7 – Grab Bag or Rest
Depending on your personal schedule, on day 7 you can restart your push-pull circuit, add in a leg day or an ab day, or take another rest day.
Your push-pull routine will depend on your personal lifestyle, schedule, and fitness goals. You can group the more intense workouts at the beginning of the week if that’s when you feel most rested or you can alternate. Try intense pull, moderate push, rest, moderate pull, and intense push.
The biggest benefit to push-pull training is working out according to how your muscle groups work together to allow your body to build and recover more efficiently. Training more often without overstressing your body will help you achieve better, more balanced strength and fitness.
I Did Hip Thrusts for 4 Months: Here’s What I Learned
I don’t know about you but I used to skip leg days quite often when I first started working out. I guess that’s something most guys do when they start working out.
Unless you are in a sport which requires solid leg strength such as basketball or soccer, as a guy you don’t really feel the need to have a well-developed and really strong lower body. You just want to have an aesthetic, thick upper body with nicely defined shoulders, a big chest, wide back, toned up arms and a small waist.
That’s the key to looking aesthetic!
But at some point, when you look into the mirror and you notice that you look a bit disproportioned, with under-developed legs, your training routine probably needs to be reconsidered.
That is when you should seriously consider stepping up your lower body training routine. And that’s exactly what I did after I started gaining enough size in my upper body.
Unfortunately, due to my boundless desire to get my legs up to speed, I overdid it and started to experience knee pain whenever I squatted using relatively heavy weight. As much as I loved to squat I had to step it down a little bit so I wouldn’t completely screw my knee up.
Knee issues are a common thing when there’s an imbalance between the anterior and posterior chain of the leg muscles - namely between your quads versus the glutes & hamstrings. I rarely used to hit my glutes directly. I mean, that’s a girl’s thing, right? Having a big butt and stuff.
Luckily for me, I got over this misconception and start improving my glutes.
Leg Day Routine
Here’s how my typical leg day workout looked like.
Squats were still the top exercise I would do during any given leg day.
I was doing front squats before, but I changed that to back squats so I would shift more weight to the back and activate the glutes a bit more.
I did 5 sets of 8-12 reps.
Right after the squats, I moved to the barbell hip thrusts.
This exercise was my main glutes builder. I could really feel the glutes being activated more than I could target that particular area with any other exercise.
I did felt some lower back activation as well, but the glutes definitely took the hardest hit.
It took me a while to get used to the movement and I used really light weights until I got to form right. But once everything was in check I was adding more weight to the bar every single time I was hitting my legs.
The reason I did hip thrusts as the second exercise in my leg routine was to still be quite fresh and have enough energy to put into it. Most of the times I was doing 4 to 5 sets of 8-10 reps each.
I did, however, experiment with different rep ranges and I had days where I would do as little as 4-6 reps, but use really heavy weights.
Right after the hip thrusts, I moved to the stiff-leg deadlifts. My glutes were already pretty zapped from the hip thrusts so I didn’t go really heavy with this one.
3 sets of 8-10 reps was the usual routine.
Leg press was one of my favorite exercises to do so I couldn’t just leave it out because of the hip thrust. So I continued to do 4 sets of leg press. I was using 4 plates on each side, doing 12-15 repetitions for 3 sets.
I couldn’t really feel that much glutes activation regardless of the feel placement though, but this was hitting my quads and hamstrings for sure.
Lastly but not least, to really finish off the legs I did just 2 sets of walking lunges using a 20 – 25 pounds dumbbells. I think it worked more like a cardio training to be honest because there wasn’t that much weight, but my legs muscles were so tired that I couldn’t really go any heavier.
So that’s what I did for almost 4 months, once every week.
Did I notice any changes?
I sure did.
My knee Pain Improved
I actually started feeling better after just 4 workouts or so. So after roughly one month, I could start to squat without feeling that much pain in my knees. I was not 100% back to hitting my PR, but I was definitely noticing an improvement.
The important thing that I think it helped here was me being patient and not increasing the weight that much, despite the fact that I really wanted to.
So I just kept using a moderate weight for the next couple of months until I couldn’t feel any pain at all and gradually added more weight. And it all went really smooth from there on.
My all-time PR was 315 pounds before I started to feel the pain in my knees. When I was following this “active recovery” type of routine, I was squatting 225 pounds. So I dropped the weight quite a bit and just been patient with everything.
So if you ever find yourself in the same situation, regardless if it is a knee injury or an elbow, shoulder or anything else for that matter, just take things slowly, be patient and smart with your approach and you will recover quite fast.
Use moderate weights for a while even after the pain goes away. Just give your body more time to recover and you’ll be back to 100% for sure.
My Lower Back Felt Stronger
Now, I don’t know if this has to do anything with the hip thrusts, but my lower back felt stronger than before. I was feeling more secure when I was squatting 315 again, my form was better and I just had better core stability.
I couldn’t really feel much of my lower back muscles getting activated when I did the hip thrusts, probably because I was focusing so much on squeezing the glutes, but it must have hit my lower back as well.
I mean, the only other exercise that I was doing that was hitting my lower back directly was the stiff-leg deadlift. But that was something that I did before, so I tend to believe that the hip thrusts really helped with the lower back as well.
I Become Stronger and More Explosive
And man I’m telling you - a stronger lower back combined with toned up glutes means you can get stronger and better at and much more complex movements such as the squat and deadlift.
You get better core stability, more balanced muscles and all that put together just allows you to use more weight with better form. And ultimately that means more muscle gains, a better looking, symmetric and more proportionate body.
I also found the glutes to play an important role in the first half of the squat movement. This meant that I could push up through my legs more explosively than before. And the same goes for the deadlifts.
Besides those two types of movements and doing the Cize thing, I don’t really do any other exercises r physical activities that require much explosiveness. But if you are looking to improve your vertical jump or if you are doing sprints, better explosiveness will probably help your performance.
My Glutes Become Stronger
For me, this was an obvious outcome. As a person who rarely focused on glutes development, there was no other way but up. So I gained quite a little bit of glutes strength fast.
After my 4-month test, I was able to hip thrust more weight than I could squat. Obviously, it was a gradual process, but with the right approach, you can gain glutes strength in a few months.
So I used the old progressive overload technique which works great for any other body part. My goal was to add more weight to the bar each time I trained my glutes, and that’s exactly what I did.
So instead of doing more reps as I got stronger, I simply kept my rep range within the 8 to 10 reps and increased the weight to the point where I couldn’t do more than 10 reps. As mentioned before I did do as little as 6 reps when I first increased the weight, but I rapidly worked my way up to 8 reps.
I’m not saying you should use the exact same rep ranges like I did, feel free to experiment, but that is what worked for me.
I Looked Fitter
This wasn’t necessarily a goal of mine, and I actually didn’t want my butt to grow. To be honest I was actually afraid that I would end up looking awkward. I guess this is how most women feel about weight lifting – with being afraid of getting that bulked up look and all - nothing further from the truth.
So I actually ended up looking better. My legs looked more toned up, not bigger, and everything was just better proportioned than before.
Muscles are a very compact kind of tissue after all, and it takes so much time and effort to put on just a couple of pounds of pure muscles. But for some reason, I must have forgotten that. On top of that, I stayed pretty lean all this time, so there was no way I would’ve started to get that bulky butt look.
With all that being said, the bottom line is that if you neglect any body part, regardless if it is your glutes, your back, or another muscle group, you will start to notice muscle imbalances, pains or even injuries at some point.
For me personally, the glutes were my point of failure. And I am happy to say that they are now my strongest body part. Not only that, but other muscle groups improved and got stronger thanks to it.
So train each body part equally. And when it does happen to have some body parts that might be lagging behind (the question is not if it happens, but when it happens), start focusing on that particular muscle group for a few months. Get it up to speed with everything else.
Balance your body and constantly work on improving your weak parts. That’s the correct way of moving forward to achieving the physique of your dreams. The key thing here is to act early on. As soon as you notice that something is off. Don’t wait until you have pains in your joints or get injured.
Author Bio: Tyler
Tyler has been working as a certified personal trainer for over 10 years specializing in weight loss and functional training with women between the ages of 30 - 65. He also enjoys helping others become industry leading personal trainers through his website PTPioneer.com and YouTube Channel.
Best Romanian Deadlift Substitutes for Strength and Muscle Growth
When it comes to building strength, athleticism, and the overall health of your body, there are very few exercises that can compete the deadlift. It’s generally the exercise that we can load up with the most weight and allows for the most muscle growth.
There’s a variation, however, that aggressively targets the posterior chain of muscles: the Romanian Deadlift. It’s a great functional strength builder that offers a myriad of benefits, but it can also leave certain lifters more susceptible to injury. The Romanian deadlift was made popular by Romanian weightlifter Nicu Vlad. He competed in the Olympic Games in 1984, 1988 and 1996 winning gold, silver, bronze medals. He performed the exercise to compliment his Olympic lifts.Some athletes have a difficult time performing the Romanian deadlift properly, and it’s not a lift that will suit every lifter. But there are also some exercise variations available to help target the same areas that the Romanian Deadlift excels in.
Benefits of Romanian Deadlifts
The Romanian deadlift is actually not a deadlift at all; the barbell does not hit the ground between repetitions. With that said, it’s a top choice by strength athletes and coaches because it works several large muscle groups simultaneously and allows a lifter to lift heavy while specifically targeting some of the biggest muscles in the body.Sports trainers love this exercise too, especially football linemen and wrestlers. Although it was developed by an Olympic lifter to build strength in the lower back for the clean, it also develops great power in the hips and pelvis. The Romanian Deadlift excels at building explosive lower body strength and building up muscles that are generally more prone to weakness and injury.
Bodybuilders can also benefit from this exercise, not only for its ability to improve strength in other primary lifts like barbell deadlifts and power cleans, but specifically for adding muscle mass to the lower back, glutes and hamstrings.
The Romanian deadlift works many of the same muscles that any deadlift targets. However, this lift specifically targets the spinal extensors, glues, and hamstrings. The Romanian Deadlift also heavily focuses on the mechanics of a “hip hinge,” teaching the lifter’s glutes to fire and provide the explosive strength to complete the movement.The glutes are the largest and most powerful muscles in the body – and a muscle group that can become underdeveloped in those who sit often throughout the day. These muscles provide hip stability and a weakness in the glutes can cause posture and stability issues elsewhere. The Romanian Deadlift is a great exercise to eliminate these issues.The hamstrings are another muscle that can be underdeveloped in some individuals. For many people, the quadriceps are more developed than the hamstrings. The Romanian Deadlift pulls the quadriceps out of the movement and allows the lifter to specifically target the hamstrings without the quads helping out.
The extensor muscles function to stabilize the spine and straighten the torso. Weak extensors can leave a lifter susceptible to spinal injuries. The Romanian Deadlift also secondarily works the core, lats, and traps.
Alternate Exercise 1: Sumo Deadlift
One of the biggest dangers of the Romanian deadlift applies to those who suffer from back weakness or lower back pain. Luckily, there’s a fantastic alternative to alleviate the load on the spine: The sumo deadlift. The sumo deadlift is essentially a deadlift with a much wider stance. It allows the spine to stay more vertical throughout the movement while also focusing more heavily on the glutes and hamstrings than the traditional deadlift.To give this movement a try, use an Olympic bar and stand with a wider stance than a conventional deadlift. The idea here is that you should stand so that your feet are pointed toward the plates on either side and your kneecaps in line with your toes. For most people, this generally means that taking a generous step wider with each foot than a conventional deadlift stance.
Other than gripping the bar in the middle, the mechanics of a sumo deadlift are like that of an ordinary deadlift. The other main difference is that the movement begins in the knees rather than a hip hinge. As you lift the weight off the floor, drive your hips forward to explode through the end of the movement. If done correctly, the exercise will target the glutes, hamstrings, and quadriceps without putting the spine at risk.
Alternate Exercise 2: Leg Curl
Leg curls are an accessory exercise used by bodybuilders, strength athletes and runners because they directly target the hamstrings. The biggest issue with most deadlifts and squats is that they’re quadriceps-dominated movements. The leg curl allows you to supplement any sort of compound movement by giving your hamstrings individual treatment.
If you are lacking development in your hamstrings or experience tightness and discomfort when performing Romanian deadlifts, then leg curls can be a wonderful addition to your exercise routine.There are several variations of leg curl machines. The most popular is the lying leg curl, but some machines also allow you to perform the exercise while seated. Most universal multi-stations also have a pulley set up to allow you to perform one-legged standing leg curls as well. If you have the equipment on hand, it might be worth experimenting to see which version works the best for you.
As an isolation exercise with movement occurring at only the knee joint, the leg curl is a very simple exercise. Whether lying, seated or standing, the basic movement is that you simply bend at the knee and try to bring the heel of your foot up to the top of your hamstring. The key to using this exercise as a Romanian deadlift alternative is to try to correct any issues you might be having with your hamstrings. If you suffer from a lack of strength, it might be worth loading up the weight and working on adding strength. For muscle tightness, go light and work on repetition.Isolation movements like the hamstring curl are used by bodybuilders for aesthetics. If your exercise goals are related to appearance, the leg curl can work wonderfully in your exercise regimen. If you’re hoping to increase your functional strength, however, you can still use the leg curl in ways to improve your health and flexibility.
Alternate Exercise 3: Deep Lunges
Our final exercise alternative is the perennially underrated lunge.
Lunges are a fantastic exercise in their own right and a great alternative to the Romanian deadlift because they allow you to work with a lighter load and still see results. Unilateral exercises like the lunge are fantastic for functional strength as well; they can help you identify weaknesses that are hidden in bilateral movements like the deadlift.
You can perform a deep lunge with a barbell across the back of your shoulders or by holding dumbbells in your hands. When performed properly and dropping down into a deep position, lunges do a great job of working the hamstrings, glutes and hips.The exercise may sound simple to perform, but it has some variables that will be different for everyone. Start in a standing position and take a comfortable step forward. As you plant your leading foot, drop your weight slowly and brace on your leading leg. When done correctly, the lead leg’s knee remains right over the foot for the entire movement. Allow the knee of your opposite leg to nearly touch the floor before pushing through the heel of your lead foot and raising yourself to your starting position.
There are plenty of lunge variations, but a stationary lunge is probably the way to start. Variations like the walking lunge take some time to master the mechanics. As a variable to the Romanian deadlift, the lunge will focus much more on the quadriceps than any of the other exercises listed, but it will train functional strength, balance, and flexibility in a safer way. The lunge also allows for more customization; you can load up heavy for fewer repetitions or perform the exercise in a way that targets increasing muscular endurance.
Final Thoughts About Romanian Deadlifts and Alternatives
The Romanian deadlift is one of the best assistance exercises you can perform to improve many of the Olympic lifts and it’s a fantastic exercise in its own right. The Romanian deadlift is one of the only exercises that allow you to lift heavy weights without mainly targeting the quadriceps.
But as with any exercise that loads heavy, inflexibility or injury can make the exercise a tough task to perform effectively. Some people also have issues with feeling the exercise properly or having the mind-muscle connection to properly fire the right muscles at the right time. For those people, there are plenty of other exercises you can substitute to achieve similar results.Try including sumo deadlifts, leg curls and lunges in your weight lifting routine and see how your body responds to them. When performed with proper lifting technique, these exercises should be a little easier on your body without sacrificing the benefits to strength and size that the Romanian deadlift provides.