Standing pull-up with kettlebellStand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus.Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.Workout from WHF Head Trainer Nikki Fogden-Moore.
Jump Training: The 4-Move No Equipment Leg Workout
Vital Stats
Name: Al Kavadlo, CSCS
Location: New York, NY
Occupation: Trainer, author, lead instructor of Progressive Calisthenics Certification
Website: alkavadlo.com
It’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it’s impossible to build a strong, powerful lower body without external weights.
Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.
While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn’t take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book Pushing The Limits.
Ultimately, I recommend working up to single-leg movements like the pistol squat to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you’ve built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you’re well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.
1 Jump Squat
A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.
Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.
Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you’re not able to do this at first, however, just reset and take a few seconds between reps as needed.
“Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum.”
2 Broad Jump
Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn’t as aerodynamic. You’ll need a lot of space to practice broad jumps; I recommend a park or field.
Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.
“Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.”
3 Jump Lunge
Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.
Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and then switch legs.
When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you’re in the air, you’ll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.
4 Sprinting
Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body’s response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually build strength and muscle through sprinting!
“The body’s response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K.”
Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.
Here’s a simple routine that can be done anytime to help you find your footing in jump training.
Perform all exercises consecutively, with 1-2 minutes rest between each set.
Warm-Up
Light jogging or jumping jacks for around 5 minutes
Jump Squat
2 sets of 10 reps
Broad Jump
2 sets of 5 reps
Jump Lunge
2 sets of 10 reps
Sprints
2 sets of 10 seconds
There is no single strength building method that’s guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you’ve got a busy schedule and/or don’t belong to a gym.
Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.
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8 Unusual Arm Exercises You Have To Try!
So you want to increase your arm size by next month rather than next year? Great! I want you to do a few things:
- Read or at least scan this list of eight great arm movements, many of which you’ve never tried before.
- Pick two that seem appealing. These will form part of your next scheduled arm workout.
- Hold up, you haven’t scheduled your next arm workout yet? Do that before you even read this piece.
- When the time comes to head to the gym, dial in two or three tracks guaranteed to send your intensity through the roof. Crushing your reps will feel like nothing once you start training.
- Slug down a preworkout like SuperPump 3.0 to make sure you’re ready to rock.
- Enter the gym for the best arm thrash you’ve had in months. You’ll own the weights now!
Triceps
Constituting two-thirds of your upper-arm development, the triceps typically demand more volume than biceps do. In this age of rope press-downs and dumbbell kickbacks performed on Swiss Balls, many good old-fashioned triceps smashers have fallen by the wayside. Triceps typically respond well to all forms of extension exercises involving dumbbells, which allow for a greater range of motion compared to barbells.
The exercise forces you to work against gravity, as the shoulder joint stabilizes the upper arm. While it can be done with a barbell, this dumbbell version with palms facing in can isolate the triceps more effectively to build more mass.
Lying dumbbell triceps extension
Start by lying on a bench with your arms extended forward and your palms in. Slowly lower the dumbbells until they nearly touch your forehead. Pause for one second and then straighten arms and flex the triceps. It’s important here to keep the elbows in a fixed position and control each dumbbell through a full range of motion for maximum effect.
This heavy overhead extension targets an oft-neglected region of the triceps. It won’t be easy. So many people avoid doing it, and suffer incomplete development as a result.
Seated reverse-grip overhead dumbbell triceps extension
While seated, hold dumbbells with an underhand grip—as if performing a biceps curl—and extended your arms until the dumbbells are overhead. Maintaining a straight back, slowly lower the dumbbells to your upper traps until you achieve 90-degrees of flexion. After a moment’s pause, flex your triceps to raise the dumbbells back to the starting position. Be sure to keep your shoulders back and avoid letting your elbows fall forward.
Deemed potentially injurious and less beneficial than other moves, parallel bar dips have been swept under the rug. However, when correctly performed, they can stack more mass on the back of your arms due to their ability to overload all three triceps heads. To perform this move safely and correctly, hang between two parallel bars and use your triceps to push up until the arms are almost straight (not to complete lockout). Slowly lower your body, keeping your elbows tucked in to your sides and legs behind your body, until the upper arms run parallel with the floor. You know you’re on the right track when you form a 90-degree angle between the upper arms and forearms.
Parallel bar triceps dips
Biceps
The high visibility of impressive biceps commands respect and conveys a respectable degree of upper-body power. Although they are beauties to be admired, the volume of work is often overstated. Because they already receive indirect tension from other upper body training, 2-3 movements per session for 2-3 sets of 8-12 reps each is ample for maximal recruitment. Add these three rather obscure movements to have your biceps reaching new developmental “peaks.”
The biceps ladder is a great movement for extending the time under tension while enabling maximal contractibility of both biceps heads. It also emphasizes the negative part of each rep to promote more muscle micro trauma (and subsequent growth) compared to other movements.
Biceps ladder
This movement is best performed on a power rack or a Smith machine. Set bar at a level low enough for you to fully extend the arms, with your back just clear of the floor. Begin by grasping the bar with an underhand grip, arms fully stretched; then contract your biceps while curling your upper body to the bar until it touches your forehead. Squeeze hard at the top, and then slowly lower back down to starting position. After completing as many reps as possible from this position, raise the bar a notch and immediately complete another set to failure. Continue in this fashion until you reach the farthest notch.
Concentration curls have always been a favorite of people pining for that coveted biceps peak. The cables will allow more tension to be placed on the biceps long head and recruit a greater number of muscle fibers as a result.
Seated cable concentration curl
Start by attaching a single handle to a seated row cable. Position yourself seated and facing the machine, then rest the back of your upper arm on your knee and curl weight until the palm almost touches the front deltoid of the working arm. Remember to squeeze and slowly extend your arm to the starting position.
6 Spider curl (AKA: the Larry Scott curl)
The spider curl is so named after the eight-legged bench it was originally performed on. It was popularized by the first-ever Mr. Olympia winner, Larry Scott, who rocked unmatched biceps. The movement helps to lengthen the long head to promote greater fullness while building the short head to create more biceps width.
Spider curl
Now comes the fun part! Lean forward on a vertical preacher bench with the triceps pressed flat against the front padding and arms fully extended, thus achieving a nice stretch. Now raise weight to shoulder height by squeezing the biceps and repeat. Simple yet effective!
Forearms
Aside from titanic triceps and biceps, no other muscle grouping is as routinely displayed as the forearms. Comprising many individual muscles, the forearms are notoriously a stubborn group of muscles to train. Given their involvement in almost all exercises, they need both volume and massive weights to be properly hit. The exercises featured below will have yours larger and more impressive in no time.
Isometric training (static contractions held for 10 seconds or longer) is an effective way to build muscle endurance and provides one hell of a mean burn. When the forearms are subjected to such a stimulus, the results can be truly spectacular. The plate pinch-hold is a classic and easy to perform.
Grasp two weight plates of the same size and resistance at arm’s length, between your thumb and fingers. Extend toward the floor and hold for at least 30 seconds, then switch to opposite side. Flatter plates can be difficult to grip so it’s worth experimenting with flat plates or hollowed-out plates.
“The forearms are notoriously stubborn to train. They need both volume and massive weights to be properly hit.
The bulk of forearm mass can be found in the flexor muscles situated on the underside of this grouping. Rather than hitting them with variants of the underhand wrist curl, change up your flexor training with behind the back overhand curls. This seldom-performed exercise will pump your forearms to great effect and gains.
Hold a dumbbell with an overhand grip and fully extend your arm to the back of your body a little wider than shoulder width. Keep your arms steady and curl the weight toward your forearm flexor; squeeze hard at the top. Slowly lower and repeat.
Mixing it up for further arm mass gains
If your goal is Hulk-like hypertrophy, the right combination of exercises for the greatest growth stimulus is the key. Remember that all arm movements will build mass, but it is the training style, rep range, and volume of weight lifted that will help determine growth. Try incorporating the above exercises into your arms regimen or even increasing your training volume by adding an exercise to your current routine. Then improved size and shape will be yours forthwith!
References
- Stoppani, J. Climb the Ladder for Bigger Biceps. Muscle & Fitness [Online] http://www.muscleandfitness.com/workouts/arms-exercises/climb-ladder-bigger-biceps retrieved on 22.4.14
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Body Transformation: Catherine Biery Busted Into A Figure Physique!
Name: Catherine Biery
Email: catherinebiery@ymail.com
BodySpace: catbiery
Location: Wheeling, WV
Why I decided to transform
My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.
I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.
I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.
Before
After
AGE 37 / HEIGHT 5’3″ / BODY FAT 25%
AGE 37 / HEIGHT 5’3″ / BODY FAT 10%
My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.
Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.
On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.
How I accomplished my goals
Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.
“Rather than focusing on being skinny, I wanted to be strong.”
I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.
On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.
I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.
Apply Here To Be A Transformation
Of The Week!
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!
Supplements that helped me through the journey
Diet plan that guided my transformation
I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.
Oats1/2 cup
Egg Whites1 cup
PB22 tbsp
Coffee2 cups
Optimum Gold Standard 100% Whey1 serving
Apple1
Salad
Spring Greens2 cups
Mixed Veggies1 serving
Light Asian Sesame Dressing2 tbsp
Chicken5 oz
Cottage Cheese1/2 cup
Unsweetened Almond Milk1 cup
- Oats
1/2 cup
- Optimum Gold Standard 100% Whey
1 serving
- PB2
2 tbsp
Optimum Gold Standard 100% Casein1 serving
Training regimen that kept me on track
I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.
Barbell Bench Press – Medium Grip
3 sets of 8-10 reps, 1 set to failure
Bench Dips
3 sets of 8 reps, 1 set to failure
Barbell Incline Bench Press – Medium Grip
3 sets of 8-10 reps
Machine Bench Press
3 sets of 8-10 reps
Triceps Pushdown
3 sets of 12-15 reps
Incline Dumbbell Flyes
7 sets of 15 reps
Decline Crunch (Weighted)
4 sets of 25 reps
Hanging Leg Raise
3 sets of 15 reps
Pullups
3 sets of 8 reps, 1 set to failure
Standing Military Press
3 sets of 8-10 reps
Side Lateral Raise
3 sets of 8-10 reps
Upright Barbell Row
3 sets of 8-10 reps
Seated Cable Rows
3 sets of 8 reps, 1 set to failure
Wide-Grip Lat Pulldown
3 sets of 8-10 reps
Hammer Curls
3 sets of 8-10 reps
Preacher Curl
3 sets of 8-10 reps
Bent Over Two-Dumbbell Row
3 sets of 8-10 reps
Reverse Flyes
3 sets of 8-10 reps
Barbell Squat
4 sets of 8-10 reps, 1 set to failure
Plie Dumbbell Squat
3 sets of 30 reps
Stiff-Legged Barbell Deadlift
3 sets of 8-10 reps
Dumbbell Walking Lunges
4 sets of 40 reps
Leg Press
3 sets of 8-10 reps
One-Legged Cable Kickback
3 sets of 15 reps
Calf Press On The Leg Press Machine
7 sets of 15 reps
Barbell Bench Press – Medium Grip
5 sets of 12-15 reps
Dips – Triceps Version (Assisted)
5 sets of 12-15 reps- Barbell Incline Bench Press – Medium Grip
3 sets of 8-10 reps - Triceps Pushdown
3 sets of 12-15 reps 
Flat Bench Cable Flyes
3 sets of 12-15 reps- Decline Crunch (Weighted)
4 sets of 25 reps - Hanging Leg Raise
3 sets of 15 reps 
Plank
2 sets to failure
- Pullups
3 sets of 8 reps, 1 set to failure - Standing Military Press
4 sets of 10-12 reps - Side Lateral Raise
4 sets of 10-12 reps 
Front Dumbbell Raise
4 sets of 10-12 reps- Upright Barbell Row
4 sets of 10-12 reps - Seated Cable Rows
4 sets of 10-12 reps - Wide-Grip Lat Pulldown
4 sets of 10-12 reps - Preacher Curl
4 sets of 10-12 reps 
Face Pull
5 sets of 12-15 reps
- Barbell Squat
7 sets of 12-15 reps 
Front Barbell Squat
4 sets of 12-15 reps- Stiff-Legged Barbell Deadlift
4 sets of 12-15 reps 
Bodyweight Walking Lunge
4 laps around track (no weight)- Leg Press
4 sets of 12-15 reps 
Seated Leg Curl
4 sets of 12-15 reps
Leg Extensions
4 sets of 12-15 reps
Standing Dumbbell Calf Raise
4 sets of 25 reps
What aspect challenged me the most
The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.
The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.
“Don’t obsess about the number on the scale!”
My future fitness plans
I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.
Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.
Suggestions for aspiring transformers
- Believe in yourself and make long-term changes.
- Surround yourself with positive people to lean on when you need help.
- Seek inspiration from others who have been there to ignite your inner fire.
- Take progress photos.
- Keep a food log and measure your food.
- Don’t obsess about the number on the scale!
- Reach for the stars!
How Bodybuilding.com helped me reach my goals
My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.
Catherine’s Top 5 Gym Tracks
- “Shut It Down” by Pitbull (Feat. Akon)
- “Shake It” by Metro Station
- “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
- “Berzerk” by Eminem
- “Hella Good” by No Doubt
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Finding fitness
The Hindu Following the regime: Youngsters at a gym in Delhi. Photo: R.V. Moorthy
Those looking for guidance on fitness find books being published on the subject a healthy companion
With fitness becoming a rage in modern times, there are numerous publications and video lessons on how to stay fit, stay healthy and look good. Fitness gurus are in demand, especially in the world of sport, where professionalism can be demanding.
Fetish for fitness is not restricted to professional sportsmen. Parks and fields in cities and villages are witness to this fitness revolution. The stressful life makes exacting demands on an individual and his response assumes importance in terms of fitness. “Only a fit person can meet the challenges of life, on the sports field or off it,” was one of cricket’s greats, Kapil Dev’s philosophy.
In this context Bloomsbury India has launched a series of books on fitness and good living. One of the titles, ‘The Fitness Instructor’s Handbook: A Complete Guide to Health and Fitness’ comes across as a useful tool. The book deals with easy-to-understand topics like the skeletal system, safety issues and exercise evaluation. For today’s young executives, working extra hours with not much time for long walks or gym, such books, laced with illustrations, case studies, revision questions and sample programmes, are welcome.
According to Ena Gordon, Assistant Manager – Academic Marketing, Bloomsbury India, “Bloomsbury’s academic and professional division publishes over 1,100 books a year and our sport and fitness list covers all sports from every angle, from the fans to the professionals, and it involves specialist topics filled with authoritative works by passionate experts.”
Unlike the common perception, fitness programme does need guidance and direction by experts. The six-pack rage among film actors may have spread the cult of bulging muscles but the people having those rippling muscles are not always fit due to self-styled bodybuilding. They reportedly resort to using steroids and other harmful agents. It is here that reliable literature shows the way.
Faced with a sedentary lifestyle, today’s society witnesses an increasing number of young people prone to heart-related diseases. Physical activity decreases the risk of heart disease, stroke, colon cancer, diabetes and high blood pressure. Regular exercise has been long associated with a fewer visits to the doctor, hospitalisation and medication.
A number of other publishers are focussing on the aspect of coming out with titles that appeal to the young and old. For young corporate executives such books are more than a good companion. They are a guide to a healthy life.
Ask The Ripped Dude: How Can I Improve My Shoulders?
QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?
To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.
That means giving every body part its due in the gym, even if it’s not a “glamour” body part like chest, biceps, or abs.
When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.
To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word “minimum.” If you’re strong enough, feel free to increase this to 4-5 exercises on shoulder day.
I make sure I warm up my shoulders by stretching my arms out. It’s essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.
Here’s a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that’s up to you. Just don’t train shoulders on consecutive days.
Follow this shoulder routine and they’ll grow. Trust me.
Monday
1 Dumbbell Front Raise
This isolation exercise primarily works your anterior (front) deltoid.
Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.
Dumbbell Front Raises
Then, slowly lower the weight back down to your sides. Find yourself swinging? It’s likely that the weight you’re using is too heavy. Remember: Speed isn’t the key here. It’s all about slow, isolated exercises.
- 1 set warm-up of 20 reps using very light weight
- 3 sets of 12-15 reps
2 Dumbbell Overhead Press
This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.
Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.
- 1 set warm-up of 20 reps using very light weight
- 3 sets of 12-15 reps
3 Barbell Upright Row
This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.
Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.
Barbell Upright Row
At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.
- 1 set warm-up of 20 reps using very light weight
- 3 sets of 12-15 reps
Friday
1 Dumbbell Shoulder Shrug
This exercise works the upper trapezius muscle, helping you built titan-style traps.
Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.
Hold that contraction for at least two seconds before lowering your shoulders back down.
- 1 set warm-up of 20 reps using very light weight
- 3 sets of 12-15 reps
2 Dumbbell Lateral Raise
These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.
Dumbbell Lateral Raises
Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.
Slowly bring your arms down and back to your sides. Repeat.
- 1 set warm-up of 20 reps using very light weight
- 3 sets of 12-15 reps
3 Military Press
This exercise works the entire shoulders complex, but especially the front deltoids.
Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.
Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.
- 1 set warm-up of 20 reps using very light weight
- 3 sets of 12-15 reps
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Get Growing: 7 Ways To Gain Weight For The Hardgainer
Vital Stats
Name: Greg Robins, CPT
Education: University of Massachusetts Boston
Occupation: Strength and Conditioning Coach at Cressey Performance
Twitter: @CoachGregRobbins
Website: thestrengthhouse.com
Location: Hudson, MA
Gaining weight can be incredibly difficult and stressful for certain people. For these folks, commonly called “hardgainers,” adding even a little size can seem like a monumental task. Personally, I’m skeptical about the extent of this difficulty. From my time in the military to setting recent personal powerlifting goals, I’ve had my fair share of experiences gaining healthy weight.
At my lowest weight of 173 in the military, I had the energy of a bull and personal bests that included a 435-pound deadlift, a 315-pound squat, and a 285-pound bench press. Later, when I flew up to 230 pounds, these same lifts shot up over one hundred pounds apiece, and I still boast a better-than-average work capacity.
Over the years, I’ve learned that tackling any goal comes down to being honest, acknowledging how much work it will take, and pushing through that work. If you’re a hardgainer who wants to gain weight, you probably won’t feel hungry all the time, but you’ll still have to eat. If you really want to grow, you need to silence your fears of getting fat, of your performance suffering, and of eating 100 percent clean.
“Gaining weight can be difficult and stressful. With proper training and willingness to do the work, you can build quality muscle and add healthy size.”
I don’t care how hard it is for you to gain weight. With proper training and willingness to do the work, you can build quality muscle and add healthy size. Do you have the courage to actually step outside your comfort zone and get something done? If you want to grow, start with these seven tips!
1 Use data over guesswork
The guessing game and going by “feel” never give you an accurate picture of what you eat on a daily basis. So do the math and figure it out!
Write down your daily diet in a notebook or food-tracking mobile app, crunch the numbers, and seek help if you need additional eyes. You may be surprised by what you find. Perhaps you thought you ate 3,300 calories one day when, in fact, you ate only 2,900. That’s a 400-calorie difference that can add up overtime.
“Write down your daily diet in a notebook or food-tracking mobile app, crunch the numbers, and seek help if you need additional eyes.”
Often, you just need something as visual as a food log for a couple weeks to fully grasp what you put into your diet—or not, in many cases.
Action point: Spend at least one month writing down your meals, snacks, and calories of any form that touch your lips. This serves as a mental exercise to get yourself used to eyeballing portion sizes and grasping the frequency and size of the meals you can consistently suck in on a daily basis.
Take advantage of this experimental period to tweak your diet according to results and how you feel, and learn how your body responds. For example, if you haven’t been gaining as much muscle as you’d like, check your protein intake to see if it’s adequate; if not, bump it up by increasing protein portion size or shift foods around a bit. One gram of protein per pound of bodyweight is a solid daily target.
One month is all you need to get a good picture of your caloric intake, but if you feel like it really helps, by all means, continue doing it until you can confidently start assembling meals through approximation and still achieve the results you want.
Just be sure to avoid getting consumed by the idea that you need to count every calorie all the time.
2 Add calorie bonuses in addition to planned meals
Hardgainers don’t gain weight for a slew of reasons. Chief among them is that they don’t sneak in enough extra calories into their diet. Finding something to add as a surplus source of quick and easy calories is clutch for major gains.
Sure, this might be easier said than done, but it’s a matter of identifying foods and recipes that are calorie-dense but light on stomach space. These foods include nut butters, olive oil, coconut oil, avocado oil, grass-fed butters, honey, full-fat coconut milk, and full-fat Greek yogurt. Some other viable options consist of drinking milk throughout the day, making peanut butter and (insert your choice of condiment) sandwiches, homemade 1,000-calorie protein shakes, and homemade energy bars or “cookies.”
“Finding something to add as a surplus source of quick and easy calories is clutch for major gains.”
Once you figure out the foods which bloat the calorie count but not the stomach, plan to put them into your meals. That means making things in advance, thinking ahead, and having foods like full-fat Greek yogurt and nut butters within arm’s reach and ready. Don’t be lazy about it.
More calories = more growth, so pack on the calories and cram them in where you can.
Action point: one of my favorite quick and easy snacks
- Grab a jar of all-natural peanut butter (none of that added sugar and oils funny business!) and empty it into a bowl.
- Add two or three scoops of quality protein powder, a little honey to taste, and about 1/2 cup of dried oats.
- Add just enough water to make it mixable but not soupy at all.
- Mix all together.
- Separate into little balls that can hold together and refrigerate.
- Eat one with each of your meals over the next few days.
Other good options include many awesome high protein recipes by Protein Powder Chef, Anna Sward.
3 You need to eat carbs (yes, even the starchy ones)
This tip seems pretty straightforward, but you’d be surprised by how many people ask me why they’re not gaining weight when their only carbohydrate sources come from vegetables, trace amounts of sugars, fruits, and legumes.
I’m not saying to go completely crazy on trashy carbohydrates, but your body will gain better results from additional carb sources such as rice, oats, sweet potatoes, and—dare I say it—bread. This is especially true with heavy weightlifting, since carbs are needed to replenish glycogen stores that a particularly grueling lifting session devours. Some studies suggest that timing the majority of your starches around when you train may shunt unnecessary fat storage. For example, eat these starches either pre- or post-workout.
Action point: Add two bananas, a bowl of oatmeal (one cup measured uncooked), or half a cup of rice (measured uncooked) to your post-training meals.
4 Fat is where it’s at
Fats are essential to your diet because they cushion your vital organs, help you digest certain types of vitamins, maintain optimum brain function, and more. Plus, fats are the easiest way to add extra calories. Fat sources are calorically dense, go down quickly, provide a lot of energy, and of course, they’re damn tasty. Before you go to town on heavy cream and lard, fats should come from quality sources, like raw nuts, sunflower seeds, nut butters, avocado, fattier cuts of meat, olive oil, real mayonnaise, and some cheese.
Fats should comprise most of your meals when you’re not training or close to training times.
Action points: things you can do to add more fats and thus more calories to your diet
- Liberally douse your veggies in grass-fed butter or olive oil.
- Pat some butter in your sweet potato.
- Add extra olive oil in your marinara sauce.
- Use real mayonnaise in your sandwiches.
- Eat a whole avocado with your meal (they go with everything!).
- Snack on macadamia nuts, cashews, Brazil nuts, and any of the other more nutrient-dense nuts throughout the day.
5 Eat faster
Before your body has the chance to feel satiated, fill ‘er up! If you eat too slowly, you give your brain a chance to catch up on your stomach’s actual satiety levels, which is usually about a 20-minute delay. When you sit down to eat, start shoveling as much food as you comfortably can into your gaping maw. That means the opposite of what most weight loss experts will tell you. Never put your utensils down during your meal.
Action point: Make it a point to eat your meals with training buddies or friends who eat more food than you do. That way it becomes sort of a competition. It also puts “eating a lot” into a humbling perspective when you can see how much other people eat in comparison to yourself.
6 Drink more calories
Chewing takes work and time. Drink your calories whenever you can, whether that ends up being milk, coconut water, or a simple shake. Big, nutritional shakes you make at home are the real moneymaker here. You can add extra calories from coconut milk, nut butters, high-quality protein powders, and fistfuls of greens to make that shake give you both weight and nutritional gains.
Action point: Drink beverages like coconut milk, milk, or coconut water with each meal.
7 Have a positive relationship with your food
Far too often, people get consumed by the act of eating that they forget to savor food and view food as more than just numbers. Learn to cook, enjoy your food, and stop eating alone.
Having a positive relationship with food will do wonders for the poor habits you don’t even realize are taking place. It’s often the negative association that stems from the “need to eat” and makes hardgainers less likely to be able to adhere to consuming more calories. In these cases, it just helps to have a friend to be there along the way.
Action point: Plan to have dinner with a friend at least twice each week over the next month. As I already mentioned, try to make plans with friends who aren’t afraid to say yes to two entrees or second (or even third) helpings!
Do you have any other weight-gaining secrets to share with other hardgainers? Share your thoughts in the comments below!
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