The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?

We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. 

Table of Contents

• Key Differences 
• Key Similarities 
• Muscles Worked
• When to Do the Chest-Supported Row
• When to Do the Bent-Over Row
• How to Do the Chest-Supported Row
• How to Do the Bent-Over Row
• Benefits of the Chest-Supported Row
• Cons of the Chest-Supported Row
• Benefits of the Bent-Over Row
• Cons of the Bent-Over Row
• FAQs

Key Differences 

• The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
• The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
• Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout. 
• Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs.  (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
• The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas. 

Muscles Worked 

Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. 

In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip. 

However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:

You’re a Beginner

Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable. 

While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.

You’re Working Your Way Back From Injury

If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique. 

Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Goals

If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.

From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.

When to Do the Bent-Over Row

There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.

You’re Training for Olympic Weightlifting or Powerlifting

All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back. 

Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell. 

Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.       

You Want to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position. 

According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks. 

You Want to Add Overall Size and Strength

If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row. 

How to Do the Chest-Supported Row

To perform a chest-supported row, you will need a pair of dumbbells and an adjustable weight bench. Changing the incline level (as well as your grip) can alter how you attack your back workout by stimulating specific muscles. 

Here’s a step-by-step guide to executing the chest-supported row with the correct technique.

1. Set your bench to a 45-degree angle. Grab your dumbbells and lie chest-down on the bench with the weights by your sides and your palms facing inward. 
2. Press your feet into the floor, engage your glutes, and brace your core to create tension throughout your torso.
3. While maintaining a neutral spine and head angle, retract your shoulder blades and pull your elbows toward the ceiling until they form a 90-degree angle.
4. Squeeze your upper-back muscles at the top of the movement for one to two seconds, then carefully lower the weights back to the starting position. Keep consistent tension in your abs to protect your lower back as you complete your set.

[Related: How to Do the Pendlay Row]

How to Do the Bent-Over Row

The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row. 

Here’s a step-by-step guide that will help you master the nuances of this compound movement:

1. Stand behind a barbell with your feet shoulder-width apart. 
2. Hinge at the hips by keeping your back straight and bending your knees slightly.
3. Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip. 
4. Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
5. While keeping a neutral spine, pull your elbows back until the bar touches your midsection. 
6. Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground. 

Benefits of the Chest-Supported Row

The chest-supported row offers plenty of intriguing potential for lifters looking to build a strong, defined back. Let’s examine a few key benefits of performing this exercise.

Added Stability

The biggest benefit of the chest-supported row is undoubtedly having the ability to train your back with the built-in stability of a bench. This is great for both beginners and advanced lifters who want to reach their strength and hypertrophy goals without having to learn a complicated technique or worry nearly as much about core or lower-back limitations.

Takes Advantage of Unilateral Training

As opposed to bilateral exercises like the barbell bench press or the back squat, the chest-supported row lets you attack each side independently. Unilateral training is beneficial in that it allows you to address any imbalances and removes the possibility of one side shouldering more of the load. Supersetting the chest-supported row with another unilateral exercise like single-arm lat pulldowns can take your back workout to another level. 

Easier Recovery

The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.

You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.

Cons of the Chest-Supported Row

Although added stability and easier recovery stand out as positives, there are some drawbacks to the chest-supported row, including:

Requires More Equipment

Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds). 

Less Overall Muscle Engagement

There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.

Can’t Go as Heavy

The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps. 

Benefits of the Bent-Over Row

Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits. 

Carryover to Other Pulling Exercises

Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer. 

Compound Movement

According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes something like the barbell bent-over row a great bang-for-your-buck choice for your training protocol. Not only does it build upper-body strength, but it also stimulates your abdominal and leg muscles from start to finish. 

Improved Posture

A sedentary lifestyle can lead to slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row can help counteract that by allowing you to strengthen your posterior chain. As you progress, you shouldn’t be surprised to see an improvement in your posture and a reduction in lower back issues.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the right pull-day movement for you? Before you pencil it into your program, here are some cons to consider. 

Injury Risk

Although it can be great for developing explosive power and upper-back strength, the bent-over row can be dangerous if done incorrectly. Maintaining proper form can be a major challenge, as you must cohesively coordinate multiple muscle groups and joint complexes to allow you to hold a loaded hip-hinge position for the duration of your set.

Just a slight slippage in form — such as rounding your lower back or slightly shifting your hips to one side — can lead to a strained muscle, ligament, or more severe injury. Whether you repeatedly perform the bent-over row incorrectly or you just lose focus for one rep, you run the risk of experiencing a setback that could derail your training plans. 

Grip Strength Limitations

If you’re taking the glass-half-empty view, one of the drawbacks to the bent-over row is that your grip strength is a limiting factor. If your forearms and hands can’t handle holding, lifting, and lowering a loaded barbell repeatedly, you will struggle to execute the movement effectively or efficiently. This can also be the case with the chest-supported row if you use heavy dumbbells.

You can overcome this problem by consistently working on grip strength exercises or using lifting straps for support. While the former will help you get better at bent-over rows and other lifts that require good grip strength, the latter will let you work with heavier loads by keeping your hands securely fastened to the barbell. 

Demanding on Lower Back and Core

Compound exercises like the bent-over row essentially put your entire body to the test. While there are certainly benefits to recruiting multiple muscle groups in one movement, your training session can quickly go south if you don’t have a well-developed core. 

Hinging at the hips and remaining in that near-horizontal position while pulling the weight vertically places significant stress on your lower back and abdominal muscles. Once fatigue sets in, you may struggle to keep the correct form or have to put down the barbell entirely. 

Using Momentum

While the chest-supported row forces you to use proper form by keeping your chest against the bench, the freestanding position of the bent-over row opens the door to using momentum to lift the weight. If you go too heavy, get fatigued, or lose focus, it’s easy to cheat the ensuing reps by swinging or jerking the barbell rather than maintaining tension and executing strict, controlled reps. Not only will this limit the effectiveness of the exercise, but it could also lead to an injury. 

Row Till You Grow

The battle between the chest-supported row vs. the bent-over row doesn’t necessarily have a winner or a loser. Both exercises offer unique benefits that can assist with sculpting the back of your dreams. At the same time, there are notable differences between the two rowing variations that can make one or the other a more logical choice based on your individual goals. 

Ultimately, your best bet is to include both the chest-supported and bent-over versions in your workout plan. That way you can pack serious size on your frame, develop better posterior chain and grip strength, and reap all the rewards of rowing — one pull at a time.

FAQs

References

1. Tataryn, N., Simas, V., Catterall, T., Furness, J., & L. Keogh, J. W. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, 7. https://doi.org/10.1186/s40798-021-00306-w
2. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.
3. Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.01105

Featured Image: Jasminko Ibrakovic / Shutterstock

The post Chest-Supported Row vs. Bent-Over Row: Which Variation is Best for Building a Bigger Back? appeared first on Breaking Muscle.

While they’re typically associated with physical therapy and rehabilitation settings, bands deserve far more respect from the fitness community. After all, although they may seem rather innocuous, they still have the ability to deliver a sufficient stimulus for muscle growth and development.

Even if you’ve largely resisted band-based workouts for fear of not making gains, it’s never too late to reconsider your stance. After all, elastic resistance training has been shown to promote similar strength gains to conventional resistance training. (1) This superset-inspired resistance band workout will make you break a serious sweat, get a proper pump, and transform your thinking about how to approach upper body training.

Upper Body Resistance Band Workout

• The Warm-Up
• The Workout
• Muscles Trained

How to Warm-Up Your Upper Body for a Resistance Band Workout

With a full slate of upper body exercises on the horizon, you’ll want to dedicate some time to prepare your mind, muscles, and ligaments for what’s to come. Warming up for any workout — even one that leaves barbells, dumbbells, and machines by the wayside for resistance bands — is imperative if you want to perform at your best and avoid injury. When it comes to upper body training specifically, a systematic review showed strong evidence that a high-load dynamic warm-up can enhance power and strength performance. (2)

Sticking with a band-based protocol, this three-part routine primarily focuses on preparing your shoulder joints for the workout to follow. In addition to increasing blood flow and priming your stabilizing muscles, completing these mobility exercises will provide a much-needed stretch for your pecs and shoulders, which can easily become tight and stiff from sitting at a desk for extended periods of time. Make sure to maintain proper form throughout the warm-up by keeping your core engaged and going through the full range of motion (no partial reps) for each exercise.

1. Banded Shoulder Circles: Stand with your feet about shoulder-width apart. Hold a light resistance band toward the floor with your hands wider than your shoulders and your palms facing behind you. Pull the band to create some slight tension and carefully raise your arms above and behind your head in a circular motion. Once you have reached as far as your shoulders can comfortably handle, reverse the movement to return to the starting position. Repeat for two sets of 12-15 reps before moving on to the next warm-up exercise.
   
2. Band Pull-Apart: Stand with your feet hip-width apart. Hold a light resistance band directly in front of you with your palms facing downward and your hands a few inches wider than your shoulders. With your arms extended so they are parallel to the floor, retract your shoulder blades, engage your core, and pull the resistance band back until your arms are directly aligned with your body. Squeeze for one to two seconds before slowly letting the tension out of the band to return to the starting position. Complete two sets of 12-15 reps to prepare your rhomboids, rotator cuffs, and rear deltoids for battle.
   
3. Banded Face Pulls: Wrap a light/medium resistance band around a stable anchor point (such as a squat rack or pole) at face level. Using an overhand grip, grab the band with your hands about 12-15 inches apart. Step away from the anchor point to create enough tension on the band without preventing you from staying upright. With a slight forward lean and your head in a neutral position, retract your shoulders, pull back with your elbows, and slightly rotate your arms so that the back of your hands are facing behind you. Slowly release tension from the band by bringing your arms back to the starting position before repeating the movement for 15-20 total reps.

Superset-Style Upper Body Resistance Band Workout

As long as you have a set of resistance bands, a little bit of space, and a solid playlist to keep you pumped, you’ll have everything you need to have a successful session. This upper-body routine takes advantage of the agonist-antagonist relationship by utilizing supersets to stimulate hypertrophy in opposing muscle groups. For example, the first part of the workout targets the back and chest, while another superset pairs a triceps exercise with a direct biceps movement.

Plus, this session makes use of the compound set principle, which involves performing two exercises for the same muscle group consecutively without rest. So, not only will you get a hypertrophy stimulus from resistance training, but you will also reap some cardio benefits by immediately jumping from one exercise to the next.

Upper Body Resistance Band Workout Summary

Superset One

• Banded Bent-Over Rows — 3 x 10-12
• Banded Standing Chest Press — 3 x 10-12

Superset Two

• Banded Shoulder Press — 3 x 10-12
• Banded Upright Row — 3 x 10-12

Superset Three

• Banded Overhead Triceps Extension — 3 x 12-15
• Banded Biceps Curl — 3 x 12-15

Superset Four

• Banded Lateral Raise — 2 x 12-15
• Banded Front Raise — 2 x 12-15

Banded Bent-Over Rows

A multi-joint movement that recruits your core, hamstrings, and glutes, the bent-over row is a staple in most strength and conditioning programs. While the barbell-based version of this exercise is great for building a thicker, wider back, it requires precise technique to avoid injury.

In this case, though, using a resistance band to perform this pulling movement takes some of that risk out of the equation while still providing a solid stimulus for your upper back muscles.

• How to do it: Stand on a resistance band with your feet shoulder-width apart and your knees slightly bent. Grab the ends of the band with an overhand grip, brace your core, and hinge at the hips until your torso is between 45 degrees to parallel with the ground. Retract your shoulder blades and bring the band toward your ribs by pulling your elbows back until your hands align with your midsection. Make sure to squeeze your upper back at the top of the movement, then slowly let the tension out of the band to return to the starting position.
• Sets and Reps: 3 x 10-12
• Rest Time: No rest time before moving to the banded standing chest press.

Benefits of the Banded Bent-Over Row

• Using a band instead of a barbell or a heavy set of dumbbells places far less stress on your lumbar region, reducing the risk of injury.
• Not only does the bent-over row target upper-body muscles like your rhomboids, rear delts, and lats, but it also engages your glutes, hamstrings, and core throughout the movement.

Banded Standing Chest Press

Although the bench press is considered the gold standard for building your chest, you can still get great results by leaving the barbell behind for a resistance band. The standing chest press not only directly targets your pecs and shoulders but also engages your core throughout the movement.

Make sure to powerfully extend your arms during the lockout phase for maximum triceps recruitment. While it may be tempting to let the band come back quickly, maintain full control so you can reap the muscle hypertrophy rewards of time under tension. (3)

• How to do it: Wrap a medium resistance band around an anchor point — such as a squat rack or pole — so that it is at the height of your chest. Grab both sides of the band with a pronated (palms-down) grip. Step away from the anchor point to create tension on the band, utilizing a staggered stance with one foot about 12-18 inches in front of the other. While maintaining an upright posture, engage your core and drive your arms forward until you lock out your triceps completely. Slowly bring your hands back to the starting position and repeat.
• Sets and Reps: 3 x 10-12
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Benefits of the Banded Standing Chest Press

• Performing the chest press from a standing position rather than lying down forces you to engage your abdominal muscles more to maintain stability and balance.
• Whereas the bench version allows for a fixed range of motion, the standing version can be more challenging because you have to stand further away from the anchor point to create more tension on the band.

Banded Shoulder Press

The first exercise in the next superset is a vertical push movement designed to put your delts to work. An overhead press variation that can quickly become taxing if you use a thicker resistance band, this type of shoulder press is also substantially safer than the barbell- or dumbbell-based version since you don’t have to worry about supporting a heavy weight.

That said, don’t be afraid to challenge yourself with a heavier band, especially if you’re an intermediate or advanced lifter.

• How to do it: Stand on top of a resistance band with your feet about shoulder-width apart. Grab the band from both sides and bring your hands to your shoulders with your palms facing forward. Engage your core and drive your hands toward the ceiling until your arms are fully extended. Bring your elbows back to 90 degrees, then repeat the movement.
• Sets and Reps: 3 x 12-15
• Rest Time: No rest time before moving to the banded upright row.

Benefits of the Banded Shoulder Press

• Using a band to perform an overhead press can be a great way for people with wrist issues to develop stronger, more muscular shoulders without worrying about supporting the weight of dumbbells or a barbell.
• Performing the standing version reinforces proper posture by recruiting posterior chain muscles like your glutes and hamstrings to maintain a tall, upright body position.

Banded Upright Row

Pairing a push movement with a pull movement is perhaps the most poignant example of supersetting. After challenging your triceps and delts to create tension in the band by pressing it above your head, you will use the opposite motion to harness your traps, biceps, and upper back muscles.

Typically performed with an EZ curl bar or barbell, the banded upright row is a simpler way to work out your upper back and core. For best results, keep your elbows higher than your wrists, and hold for one to two seconds at the top before bringing the band back to your waist area.

• How to do it: Stand on a closed-loop resistance band with your feet roughly hip-width apart. Grab the band with both hands using a pronated (palms-down) grip. While maintaining a neutral spine and head position, pull upward on the band until your elbows go past your shoulders. Squeeze your upper back and traps at the top, then slowly lower back down to the starting position.
• Sets and Reps: 3 x 12-15
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Benefits of the Banded Upright Row

• The upright row helps strengthen the posterior chain muscles, which can help improve your posture and keep your back, neck, and shoulders healthy.
• Getting comfortable with the upright row motion can prepare you to perform better on compound lifts like the power clean and deadlift that require you to keep the barbell close to your body.

Banded Overhead Triceps Extension

There are plenty of ways to train your triceps, including rope pushdowns, dips, and the close-grip bench press. For this workout, utilizing a resistance band to perform overhead triceps extensions will stimulate all three heads of the muscle while getting your lats and abdominals involved, too.

To get the most out of this exercise, give equal attention to the concentric portion (the part of the movement when your muscles contract) and the eccentric portion (the part of the movement when your muscles lengthen). Make sure there’s tension on the band throughout the movement, and avoid cheating on any reps by using your body weight rather than your triceps to bring the band forward.

• How to do it: Wrap a resistance band around a squat rack or other anchor point at or slightly higher than your waist. Grab the band with both hands and take several steps away from the anchor point to create tension in the band. Set up in a staggered stance with one foot approximately 12-18 inches in front of the other and lean forward slightly. With your elbows pointing upward, bring your hands forward by engaging your triceps until your arms are fully extended. Let your hands reach back behind your head, then repeat.
• Sets and Reps: 3 x 12-15
• Rest Time: No rest time before moving to the banded biceps curl.

Benefits of the Banded Overhead Triceps Extension

• Performing a standing overhead triceps extension allows you to get a deeper stretch of the muscle compared to an exercise like a rope triceps pushdown.
• Strengthening your triceps is a surefire way to set yourself up for success on push-based lifts like the bench press and overhead press.

Banded Biceps Curl

You may not construct Arnold Schwarzenegger-like arms with a resistance band, but you can certainly build better ones with this piece of home gym equipment. Curls are a classic means to make your biceps bigger and stronger — and a band is more than capable of helping you accomplish both goals.

To make this exercise more challenging, play with the tempo. For example, you can do a partial rep to reach 90 degrees, hold that for a second, then fully contract and squeeze your biceps. Or, you can change to a pronated (palms-down) grip to target your forearms at the same.

• How to do it: Stand on a resistance band with your feet approximately shoulder-width apart. Grab the band with both hands using a supinated (palms-upward) grip. Maintain an upright posture and perform a standard biceps curl, holding the contraction for two seconds before lowering your hands back down.
• Sets and Reps: 3 x 12-15
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Benefits of the Banded Biceps Curl

• Unlike dumbbells or a barbell, using a resistance band allows you to keep constant tension on your biceps.
• A banded curl reduces the stress on your elbow and wrist joints, as the weight is more evenly distributed compared to using dumbbells or a barbell.

Banded Lateral Raise

One of the best shoulder exercises for achieving that rounded look, the lateral raise is traditionally performed with dumbbells. However, you can also use a band to isolate your lateral deltoid head and strengthen your shoulder joint.

When it comes to the technique, be careful about swinging your upper body or shrugging your shoulders up. Making either of these mistakes will result in your traps taking on the brunt of the work instead of your delts.

• How to do it: Take a staggered stance with your left foot about 12 inches in front of your right. Place a resistance band underneath your left foot and grab the ends with a pronated (palms-down) grip. Engage your core and extend your arms to the sides until they form a 90-degree angle. Squeeze at the top of the movement to engage your lateral delts and upper traps before lowering back to the starting position.
• Sets and Reps: 2 x 12-15
• Rest Time: No rest time before moving to the banded front raise.

Benefits of the Banded Lateral Raise

• A banded lateral raise can be an effective way for someone with shoulder stability issues to improve their strength and gain confidence before moving on to the dumbbell version.
• Because most compound exercises do not directly target the lateral deltoid, incorporating this movement into your routine can help create a more well-rounded look for your upper body.

Banded Front Raise

For anterior delt activation, you can’t go wrong with the front raise. And after hitting your lateral delts, your shoulders will be more than warmed up for the second part of the last superset.

Moreover, the banded front raise will also put your pecs to work. As long as you focus on bringing your arms to just above shoulder height, you will get excellent activation of your upper chest, too.

• How to do it: Stand on a resistance band with your feet about hip-width apart. Hold the band with your hands shoulder-width apart using a pronated (palms-down) grip. Engage your glutes and abdominals, then raise your hands to just above shoulder height while keeping your arms fully extended. Carefully bring your hands back down toward your hips, then repeat the movement.
• Sets and Reps: 2 x 12-15
• Rest Time: Rest for 30-45 seconds after completing each round of the superset.

Benefits of the Banded Front Raise

• Front raises can help improve shoulder mobility, as they strengthen the rhomboids and posterior deltoids.
• The banded version forces you to activate your glutes and abdominals on every rep, which makes the exercise much more than an isolated shoulder movement.

Muscles Trained During the Workout

An all-encompassing routine that requires just one piece of gym equipment, this resistance band-based workout will take your upper body through the ringer. From pushing your pecs to torching your triceps, here’s a breakdown of how this superset-style session recruits specific muscles:

Deltoids

A large, triangular-shaped muscle that helps give bodybuilders’ shoulders that signature rounded shape, the deltoid has three portions (anterior, middle, and posterior) that deserve attention in your programming. Luckily, this workout hits the delts from multiple angles with both front and lateral raises, as well as the banded shoulder press.

The upright row also works the front and middle heads as you pull upward on the band. Even the standing chest press involves some anterior deltoid recruitment for stabilization.

Pectoralis Major

The largest muscle in the chest, the pectoralis major is responsible for adduction and internal rotation of the arm in the shoulder joint. Thick and fan-shaped, it’s comprised of two heads (clavicular and sternocostal) that assist with arm flexion and extension. Building full pecs requires plenty of direct work with pushing movements like the chest press and incline press, as well as isolation exercises like flye variations.

Triceps Brachii

Located on the back of the upper arm, this three-headed muscle is primarily recruited during push-based exercises, such as overhead or chest press variations. In addition to being an integral component of extending the elbow, the triceps brachii also plays an important role in stabilizing the shoulder joints. Directly targeting all three heads via the overhead triceps extension is an efficient way to build muscle and round out your upper arm.

Biceps Brachii

Like the pec major, the biceps brachii is a two-headed muscle that can truly transform someone’s look when fully developed. Commonly trained through curl variations, the biceps’ two heads actually serve opposite purposes. The long head is responsible for shoulder abduction (moving your arm out to the side) whereas the short head helps pull the arm toward the midsection via adduction.

Latissimus Dorsi

The largest muscles on the back, these triangle-shaped muscles are found just below the shoulder blade on each side. They are recruited during vertical pulling movements such as pull-downs and pull-ups, as well as horizontal pulling movements like the bent-over row. Well-developed lats give the back the width to shine in bodybuilding poses like the back double biceps and the rear lat spread.

Trapezius

The trapezius is a surface muscle of the back that is responsible for rotation, retraction, elevation, and depression of the scapula. Divided into three parts (superior, inferior, and middle), it can easily become tight from poor posture. That said, exercises like shrugs, upright rows, and the trap bar deadlift can be effective for building size and strength in your traps.

A Workout You Can’t Resist

If you’ve never given bands a chance, it’s time to embrace a new approach to building muscle. There’s no reason you can’t still base the majority of your upper-body workouts around barbell versions of presses and rows. However, incorporating resistance bands into your routine can provide a nice change of pace mentally while also cutting back on the wear and tear on your joints. And by supersetting specific exercises and keeping the rest periods short, you may be surprised at just how challenging (and enjoyable) this workout can be.

References

1. Lopes, J. S. S., Machado, A. F., Micheletti, J. K., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. Sage Open Medicine, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
2. McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49(14), 935–942. https://doi.org/10.1136/bjsports-2014-094228
3. Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured Image: mrbigphoto / Shutterstock

The post Superset-Style Upper Body Resistance Band Workout for Muscle Gains appeared first on Breaking Muscle.

In fact, studies show that a higher baseline push-up capacity is associated with lower incidence of cardiovascular disease events. (1) Plus, perfecting your technique and expanding your push-up repertoire can put you in a more advantageous position to crush compound lifts like the bench press and overhead press.

While it may seem like second nature to drop to the ground and start pumping out reps like you did in middle school gym class, the first step to maximizing your strength- and muscle-building efforts is to make sure you understand the biomechanics of the good ole’ push-up. Once you’ve really mastered the basics, you can level-up your training by swapping out the standard form of this time-tested exercise with unique push-up variations that target specific muscles more directly.

What Muscles Do Push-Ups Work?

• Push-Up Technique
• Muscle Recruitment
• How to Target Specific Muscles
• Push-Up Variations

How to Perfect Your Push-Up Technique

Luckily, the push-up is far less complicated than something like the clean & jerk. Still, it’s critical to perform any exercise with the correct technique for safety and efficiency — and it’s not different in this case.

Because push-ups can place quite a bit of stress on your wrists, being aware about the alignment of your hands can go a long way in staying pain- and injury-free. In addition, knowing how to position your elbows can make a major difference in completing a clean rep or setting the stage for potential shoulder problems.

If you want to ensure you’re getting the most bang for your buck, here’s what you need to do to perform the perfect push-up.

1. Start in a “high plank” position with your hands slightly wider than your shoulders and your elbows just slightly bent. Maintain straight legs without dipping your hips toward the ground or hiking them upward.
2. Engage your core by pulling your belly button toward your spine.
3. Slowly lower yourself to the floor, making sure to keep your elbows tucked close to your sides as your arms bend toward a 90-degree angle.
4. Once you reach the bottom of the movement, contract your chest and triceps muscles and push back through your hands until you reach the starting position.

Muscles Worked During a Push-Up 

Although many people look at the push-up as solely an upper body exercise, it’s actually a closed kinetic chain movement that involves multiple muscle groups from head-to-toe. Of course, since push-ups primarily involve the pectorals (major and minor) and triceps, it’s easy to see why they’re a popular choice for chest and arm day programming.

Yet when you consider the full scope of what the movement entails, you could make the argument that a push-up is truly a full-body exercise. After all, not only do you need to utilize your pecs, triceps, and shoulders, but you also have to recruit your abdominal, lower back, and leg muscles to perform a proper rep.

Here’s a breakdown of how and when the primary and secondary muscles are recruited during a push-up.

Pectoralis Major 

The largest of the chest muscles, your pectoralis major is a thick, fan-shaped muscle that acts as the agonist (primary mover) during a push-up. It consists of two heads: the clavicular (which originates from the front surface of your clavicles) and the sternocostal (which originates from your sternum and upper ribs).

The pec major lengthens and stretches as you lower yourself down during the eccentric phase of a push-up and it contracts as you push back up to the starting position.

Pectoralis Minor 

Located under the pec major, the pectoralis minor is a small, triangular muscle that originates from the third to fifth ribs and inserts into your scapulae (shoulder blades). Although it pales in comparison to the size of its larger cousin, it still plays a critical role.

As you perform a push-up, the pec minor keeps your scapulae in position. However, tightness in this muscle, or having relatively weak rotator cuff or scapular stabilizers, can lead to discomfort and imbalances. This makes upper body mobility work particularly important.

Triceps 

Besides the pec major, no muscle benefits more from the push-up than your triceps brachii. Located on the back of your upper arm, this three-headed monster includes the medial, lateral, and long heads — each of which has a unique origination point.

During the initial phase of a push-up, the triceps helps stabilize your torso. Then, once the muscle is under tension, it takes over as the agonist when you extend your arms to lockout the top of the movement.

Anterior Deltoids 

Similar to the triceps, the deltoids are comprised of three heads (anterior, lateral, and posterior). These large, triangular muscles are located on top of your shoulder joints, with the anterior head playing the most active role during a push-up. Besides assisting with shoulder stability during the eccentric phase, your front delts also help bring your arms inward towards your chest during the concentric portion of a push-up.

Core

Your core will receive a wake-up call when you perform a push-up, too. Comprised of five main muscles — the rectus abdominis, transverse abdominis, internal and external obliques, and the relatively small pyramidalis — your abdominals work synergistically with your erector spinae to keep your torso straight throughout the movement.

Failing to keep your core engaged from start to finish can affect your total-body position and alignment. Ultimately, poor core control may put you in a compromising position that could cause problems, or even pain, down the line.

How to Target Particular Muscles During a Push-Up 

The basic push-up does a solid job of recruiting several muscle groups, namely your chest and triceps, and even upper back for stability. However, you don’t always have to subscribe to the standard form, especially if you have specific muscle-building goals in mind.

Prioritize Your Triceps

To focus on building your arms, all you need to do is change your hand placement, as studies show that a narrow-width push-up provides more triceps activation. (2) The closer you put them together, the more you will shift the focus away from your pecs and toward your triceps.

While a close-grip push-up will certainly get the job done, you can make this triceps-centric exercise even more challenging by forming a diamond shape with your hands. Place your index fingers and thumbs so they touch, engage your core, and carefully lower yourself to the floor. Your triceps may detest you at the top of a diamond push-up, but they’ll thank you later for giving them direct attention with however many reps you get through.

Target Your Upper Chest

To emphasize your upper chest, steal a page from the traditional weight training playbook and press at an incline instead of a flat angle. To make this adjustment during a push-up, you must elevate your feet.

Although it may seem counterintuitive on the surface, doing a decline push-up — so named because your body is technically “declined” with your head lower than your feet — provides a stronger stimulus for the upper part of your pectoralis major than the standard version.

You can use a weight bench, plyo box, yoga blocks, or even stairs to turn an ordinary push-up into something that’ll help you develop more thickness at the top of your chest and let you fill out your t-shirts just a little bit better.

Activate Your Lower Chest

If you’re looking to build more muscle on your lower chest, take the exact opposite approach from targeting the upper portion. Rather than raising your lower body to stimulate your upper chest, place your hands on a step, platform, bench, or other apparatus to perform an incline push-up.

Changing your leverage and pressing angle in this manner will let your lower chest take on a more active role despite the more limited range of motion.

Push-Up Variations for Building Strength, Muscle, and Power

While the targeted variations outlined above are a solid start, they’re just the tip of the iceberg. Whether you’re an athlete looking to increase your power or a home gym enthusiast who wants to incorporate dumbbells into a push-up, there’s a wide range of push-up variations that’ll serve your needs.

Here are three favorites that you should consider adding into your training regimen.

Plyometric Push-Up

An advanced variation tailor-made for athletes, the plyometric push-up (more commonly referred to as the plyo push-up) adds an explosive element by recruiting fast-twitch muscle fibers. Not only does it strengthen your chest, core, triceps, and shoulders, but it also can help improve your conditioning when performed as part of a high-intensity interval training (HIIT) workout.

How to do it:

1. Start in a high plank position with your hands directly under your shoulders.
2. Brace your core and lower yourself down until your elbows are at a 90-degree angle.
3. Engage your chest and triceps to push upward with sufficient force so that your hands actually leave the floor. (Optional: Clap your hands together at the top.)
4. Land lightly on the ground in the same starting position, then perform the next rep immediately.

Renegade Row Push-Up

You can kill two birds (aka your chest and back) with a combo move that incorporates dumbbells into the ultimate push-pull exercise. The renegade row push-up is by no means easy, but it’s an effective example of how to superset exercises for better efficiency and results. Essentially, you’ll be working your pecs, triceps, lats, rhomboids, and core, all while working to maintain stability and balance during this dynamic movement.

One note on this variation: The closer your feet are to each each, the harder it will be on your core. A wider stance will offer better stability and reduce the core-training challenge.

How to do it:

1. Place a pair of dumbbells on the ground about shoulder-width apart.
2. Place one hand on each dumbbell with your palms facing in, so the weights are parallel to each other.
3. Set up in a high plank position with your feet shoulder-width apart to start.
4. Lower yourself down until your elbows reach a 90-degree angle.
5. As you push back up, keep your body in a straight line and, at the top of the push-up, perform a dumbbell row by pulling the dumbbell up toward your ribs on one side.
6. Lower the dumbbell back down and perform another push-up, followed by a row with the opposite arm. Repeat in alternating fashion.

Spiderman Push-Up

Demanding, dynamic, and definitely not meant for beginners, the Spiderman push-up is a great way to get your core and lower body involved. This variation will wake up your obliques, rectus abdominis, hip flexors, and quadriceps while still providing more than enough of a challenge for your chest, triceps, and shoulders. Ultimately, your mobility and flexibility will be tested just as much as your strength and endurance.

How to do it:

1. Start in a high plank position with your hands slightly wider than shoulder-distance apart.
2. Brace your core and carefully lower yourself toward the floor, keeping your elbows at a 45-degree angle from your body.
3. During the lowering phase, pick up your right foot and draw your right knee “up and out” so it approaches your elbow at the same time your chest is a few inches from the floor.
4. As you extend your elbows to press up, extend your leg backward and return your right foot to the starting position.
5. Repeat on the opposite side.

Get Creative to Get More Out of Push-Ups

Stop limiting yourself by solely sticking to the standard version. From narrowing your hand width to elevating your lower half to adding resistance, you can quickly transform the basic push-up into an exercise that’s far more dynamic, difficult, and deliberate in its purpose. Challenge yourself to try a new variation on a weekly basis, take note of any roadblocks, and keep expanding your arsenal so you can increase your strength, confidence, and coordination every time your chest hits the floor.

References

1. Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. JAMA Network Open, 2(2), e188341. https://doi.org/10.1001/jamanetworkopen.2018.8341
2. Marcolin, G., Petrone, N., Moro, T., Battaglia, G., Bianco, A., & Paoli, A. (2015). Selective activation of shoulder, trunk, and arm muscles: A comparative analysis of different Push-Up variants. Journal of Athletic Training, 50(11), 1126–1132. https://doi.org/10.4085/1062-6050-50.9.09

Featured Image: ESB Basic / Shutterstock

The post What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise appeared first on Breaking Muscle.

The reason it is such a tough exercise to conquer has to do with not just muscular power, but muscular coordination, as well. (1) When you perform the classic barbell squat, you’re recruiting multiple muscle groups at the same time, from head to toe, while coordinating your effort amongst the physical and technical demands of the exercise.

While many exercises can have their place in a leg workout, if you’re seeking to enhance the muscular density and strength of your lower body, the back squat is the undisputed champion. It puts your muscles to the test, as it demands a level of metabolic dedication that’ll trigger a spike in growth hormone that plays a role in stimulating hypertrophy. (2)

Take a closer look and focus on the mechanics of the squat, the muscles recruited, and some simple and effective variations that can help you get the most out of the time-tested back squat.

What Muscles Do Squats Work?

• Squat Technique
• Muscle Recruitment
• How to Emphasize Specific Muscles
• Squat Variations

How to Do the Squat— A Technique Guide

The barbell back squat can appear deceptively simple at first — put the bar on your back, squat down, and stand up. However, there are many details to this lift that can often be overlooked, such as specific bar placement, hand and foot position, and the posture of your head and neck.

Here’s a step-by-step guide to performing the squat, along with some tips to become a better squatter. Safety is crucial. Make sure to apply all of these steps for every individual repetition to not only get stronger, but to train smarter, too. 

Step One — Set the Barbell Height

Set the barbell at shoulder-height in a squat rack. When you grip the bar, position your arms parallel to the ground, ensuring a comfortable grip width that suits your shoulder mobility. Starting with a shoulder-width grip is recommended, but adjust to your individual balance of mobility and stability.

Coach’s Tip: If you encounter difficulties with your shoulder mobility, perform a thorough upper-body warm-up before starting your leg workout to improve your shoulder and chest mobility.

Step Two — Position the Bar and Create a Shelf

Choose between using either a high bar or low bar placement. What deciphers between a high bar or low bar position is whether the barbell is above your rear deltoids, or on top of (or below) your rear deltoids.

A high-bar squat tends to emphasize the knee joint which would recruit more quadricep dominance than a low-bar squat, which would place the weight closer to the hip joint to recruit the glute muscles. Select the bar placement that aligns with your training goals.

“Building a shelf” helps to create a space for the barbell to sit comfortably on the upper back to squat. To build a shelf, retract your scapulae (shoulder blades) and tighten your upper back to create a stable shelf for the bar to rest on.

Ensure your elbows are positioned underneath the bar, further securing it and promoting better posture. If your elbows aren’t under the bar or near perpendicular to the floor, your upper back might lose tightness and cause your spine to bend forward. 

Coach’s Tip: To help keep your elbows underneath the bar, explore your grip width on the bar. The wider the grip, the more mobility your shoulder will have to support this aspect of your squatting performance.

Step Three — Unrack the Weight and Set Your Stance

Lift the barbell off the J-hooks and take two steps back. If you’ve set your barbell height correctly, it should be relatively easy to unrack the weight. When stepping back, keep the initial step small, as the second step is primarily used to adjust your stance. Avoid stepping too far back, as this will make it more challenging to re-rack the weight later.

Your stance significantly influences muscle engagement. For a more quadriceps-focused squat, opt for a closer stance with your toes forward or slightly outward. Athletes should keep their feet forward to mimic the stance of their specific sport. (3)

If you are looking for maximum squat strength, angle your toes slightly outward to make sure your knees stay outward in a more advantageous position. If you want to engage your hips more, stand wider and turn your toes outward — a technique often used by powerlifters and strongman competitors. 

Coach’s Tip: The strongest and relatively biggest muscles of the body are your glutes. If you want to maximize strength, you want to use a more “glute-dominant” variation of the squat. Make sure your feet are a little wider than a normal stance, with your toes outward. Consider using a low-bar position, as well.

Step Four — Head Position

To maintain a flat and rigid spine throughout the squat, make sure you position your head slightly down at roughly a 45-degree angle. This head placement helps flatten the cervical spine — the vertebrae of your neck — which helps influence the rest of your spine to remain stable during the lift.

Coach’s Tip: If you struggle to have good posture, start off with your head slightly facing down, but, as you perform the squat, keep your head slightly forward until you hit your sticking point moving upward. Once you hit that sticking point, tilt your head up and forward to help influence your spine to “get taller.” This should put you in a better position and improve your squat. 

Step Five — Time to Squat

After the detailed process of setting up in a good position, it’s time to perform the squat itself.

• Initial Phase: Before beginning the descent, brace your core by taking a deep breath through your belly, increasing pressure within your abdominal cavity. This technique enhances lower back rigidity and overall posture. Consider using a lifting belt for added support. To keep the brace in your core, breathe through your nose, and do not allow your shoulders to rise during your initial breath. 

• Descending Phase: As you lower into the squat, ensure your hips move downward and slightly back to distribute the weight evenly across your mid-foot. The goal is to maintain proper alignment between your knee and hip joints. Aim to reach a comfortable depth, with your thighs near parallel to the ground or slightly lower.

• Ascending Phase: During the ascent, pay attention to potential “sticking points” as the load gets heavier. When your strength gets challenged, technique becomes crucial. The better your technique is from start to finish, the more likely you can battle through that sticking point to complete the lift. Return upright to a full lockout.

By following each of these steps and maintaining proper form throughout the movement, you’ll maximize head-to-toe muscle engagement and reduce the chances of common mistakes, ensuring a successful and effective squat.

Muscle Recruitment During Squats

Time to dig deep into the anatomy of the barbell back squat, exploring the primary muscles and secondary muscles required to perform the movement.

The barbell back squat recruits a combination of primary and secondary muscles, with the quadriceps and glutes taking the lead in knee and hip extension, respectively. Proper engagement of these muscle groups, and the support of secondary muscles, is crucial for executing a safe and effective squat.

Primary Muscles

A primary muscle is the main targeted muscle used during an intended movement. The muscles tend to be the larger muscles of the anatomy, especially during a compound movement which involves moving at multiple joints — in the squat, you’re moving at the hips, knees, and ankles. The primary muscles of the squat are the quadriceps and the glute maximus.

Quadriceps 

• The quadriceps are a group of four muscles located at the front of the upper leg. 
• The primary function of the quadriceps is knee extension, which is crucial during the ascending phase of the squat. They play a pivotal role in straightening the knee joint as you lift the weight.
• The quadriceps are heavily engaged when an athlete relies on their knee joint to move the weight. The knee joint might be prioritized during a high-bar squat, a squat to full (below parallel) depth, or when the athlete’s knees begin to break far in front of their toes. 

Glutes 

• The gluteus maximus, the largest of the gluteal muscles, forms the bulk of the hip joint. 
• The glutes are responsible for hip extension, which is crucial for rising from a squat position. They provide the power needed to straighten the hips.
• The gluteus maximus is heavily engaged when an athlete starts to rely more on their hip joint to drive the weight up. The hip joint might be prioritized when an athlete performs a low-bar squat, box squat, or when the athlete has “vertical shins,” which means they are putting more weight on their heels than their toes. 

Secondary Muscles

A secondary muscle tends to be a relatively smaller muscle group that aids the primary muscle(s) with executing an exercise. The secondary muscles that provide support and stabilization during the squat are the hamstrings, calves, lower back, and core muscles.

Hamstrings

• The hamstrings are located at the back of your upper leg, running from your hips to you knees.
• While primarily responsible for knee flexion (like leg curls), the hamstrings assist in hip extension (straightening your upper leg in line with your torso). Your hamstrings help control the descending phase of the squat, acting as stabilizers.

Calves

• The calves are comprised of the gastrocnemius and soleus muscles, and are located behind your lower leg.
• The primary function of the calf muscles is the extension of the ankle joint — “pointing” your foot down. While not directly involved in the squat, they help stabilize the ankle joint, especially when pushing through the mid-foot. If you want to have a great squat, you want to keep your feet flat during each rep, meaning you need great ankle mobility, which relies on flexible calf muscles. 

Erector Spinae (Lower Back)

• The erector spinae muscles run along your spine’s length, supporting and stabilizing your lower back, especially. 
• The erector spinae muscles are responsible for spinal extension, helping to maintain an upright torso position during the squat.

Core

• Your core includes muscles such as the rectus abdominis, obliques, and transverse abdominis.
• Core muscles provide stability to the torso, helping maintain proper posture and preventing excessive spinal flexion or extension. They work in conjunction with the erectors, as well.

How to Emphasize Key Muscles

As mentioned earlier, the primary muscles used to squat are the quadriceps and the glutes. However, to emphasize one muscle group over the other depends on adjusting your setup and movement, including foot placement, stance, depth, and barbell placement. (4)

Maximizing Quadriceps Recruitment

For those seeking to grow and strengthen their quadriceps, start by positioning your feet closer together, either at shoulder-width or slightly narrower. This narrower stance magnifies the involvement of your quadriceps during the squat, intensifying their engagement.

To further emphasize quadriceps recruitment, favor a high-bar placement with the barbell on your upper back. Placing the bar higher on your back shifts your center of gravity forward, ensuring that your quadriceps take the brunt of the load.

This strategic bar placement is a key element in effectively targeting and strengthening the quadriceps, especially for those in a hypertrophic (muscle-building) phase of training. 

Another trick toward quad-dominance is going below a parallel depth. This increased depth tends to cause the shins to lean forward, putting the ankle within a great range of motion (also known as “dorsiflexion”) which will put more strain on the knee joint. This causes the quadriceps to be more activated.

Maximizing Glute Recruitment

If your objective centers on maximizing glute engagement, widen your stance beyond a shoulder-width position and point your toes out. This can influence your shins to stay upright, redirecting the focus to your glutes and intensifying their involvement.

You should also use a low-bar position to shift the weight distribution at your hip joints. This helps you get a better hip hinge, which accentuates glute recruitment. Placing the bar lower on your back ensures that the glutes play a more dominant role in the squat.

For those who struggle with feeling glute recruitment, try including a “pause” in the bottom position, or even use a box squat variation, as the box enforces the cue to push your hips backward instead of down. That’s a key point— if your hips move further back, your glutes can be more engaged.

Squatting straight down pushes your upper thighs forward as you descend, causing your knees to be more recruited, which would cause a more quadriceps-dominant action.

Squat Variations

There are a few other squat variations that can be used to further emphasize recruitment of either your quadriceps or glutes. By making changes to the bar position or, in some cases, avoiding the standard barbell completely, you can force your body to recruit different muscles while performing the same fundamental squatting movement.

Front Squat

In this variation, the barbell is positioned on the front of your shoulders rather than across your upper back. To achieve this unique position, you can either cross your arms over each other to hold the barbell or use an Olympic weightlifting-style “rack” position that puts your arms parallel to each other with your arms bent and the bar near your fingertips.

The defining feature of the front squat is its demand for a more upright torso posture. This is what would make the movement more quadriceps-dominant than glute-dominant, similar to a high-bar squat. 

The front squat promotes improved posture and spinal alignment. It strengthens your upper back while reducing the risk of forward-leaning tendencies often associated with the classic barbell back squat.

SSB Squat

The SSB (safety squat bar) is a specialized barbell that has pads and forward-pointing handles that hold the weight on top of your shoulders and upper back. The weight distribution creates a forward-leaning upper body angle compared to a standard barbell , which significantly impacts the mechanics of the squat. This makes it a more quadriceps-dominant variation.

The SSB squat is an ideal choice for individuals who may have mobility limitations in certain areas like the shoulders. Additionally, the SSB squat places a substantial focus, not only on the quadriceps, but also the upper back and the posterior chain. It delivers a great challenge to not just quadriceps strength, but postural strength as well. 

In terms of muscle engagement, the primary target during the SSB squat is your quadriceps. However, the angled handles also bring your upper back and posterior chain into play. This shift in muscle emphasis sets it apart from the classic barbell back squat, which primarily targets the quadriceps but doesn’t engage the upper back and posterior chain to the same extent.

Belt Squat

The belt squat is unlike the front squat or SSB squat. Instead of placing a barbell on your upper body, you wear a belt around your waist attached either to a specially designed platform or to a barbell on the ground set in a landmine unit. The belt distributes weight across your hips, which makes it a glute-dominant variation of the barbell squat.

The belt squat offers an effective means of challenging the lower body without placing weight on your torso and spine, making it particularly suitable for individuals dealing with back issues.

Additionally, the belt squat targets your legs with little to no upper body involvement. This would be a great exercise for those with specific limitations, including poor shoulder mobility, spinal compression issues, or an inability to hold a barbell with one or both arms.

Time to Squat

The barbell back squat is a top exercise that engages multiple muscle groups and delivers massive benefits, from increasing strength and power to building more muscular legs. Overall muscle recruitment during squats is a crucial variable that can be manipulated by your stance, movement, and bar position. No matter how you do it, the squat is an iconic lift that can improve anyone’s success in building size, strength, and athleticism. 

References

1. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103
2. Wilk, M., Petr, M., Krzysztofik, M., Zajac, A., & Stastny, P. (2018). Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume. Neuro endocrinology letters, 39(4), 342–348.
3. Ribeiro, Alex & Santos, Erick & Nunes, João Pedro & Amarante do Nascimento, Matheus & Graça, Ágatha & Bezerra, Ewertton & Mayhew, Jerry. (2022). A Brief Review on the Effects of the Squat Exercise on Lower-Limb Muscle Hypertrophy. Strength and Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000709.
4. Larsen, S., Kristiansen, E., Helms, E., & van den Tillaar, R. (2021). Effects of Stance Width and Barbell Placement on Kinematics, Kinetics, and Myoelectric Activity in Back Squats. Frontiers in sports and active living, 3, 719013. https://doi.org/10.3389/fspor.2021.719013

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In fact, you can trim inches off your waistline without coming close to hitting your VO2 max or feeling like you’re about to pass out on the rowing machine. While following a strength training program will allow you to build muscle, incorporating a walking protocol into your workout routine can help get rid of some extra pounds.

But just how many steps should you aim for if you want to see the number on the scale drop? This comprehensive guide covers everything from the benefits of walking to general weight loss tips to support your efforts to a step-by-step plan you can follow so you can reap the physical and mental benefits of the simplest form of cardio.

Walking for Weight Loss

• Benefits of Walking
• 10,000 Steps Per Day?
• Weight Loss Tips
• Sample Walking Plan
• Frequently Asked Questions

Benefits of Walking 

Although walking isn’t necessarily the most efficient form of exercise for hitting a weight loss goal, it can certainly be effective. Because you need to be in a calorie deficit to lose body fat, walking is one way you can ensure you’re burning enough calories to support your efforts to slim down. (1)

Of course, there’s a difference between going for a casual stroll around the neighborhood and moving at a brisk pace at an incline on a treadmill. However, the point is that you can put yourself in a better position to hit your target body weight by engaging in an activity that requires zero home gym equipment or technical expertise. 

Choosing walking over rowing intervals or a weight training session may seem sacrilegious in some circles, but there are actually several reasons you may want to go in this direction (at least some of the time). Let’s take a closer look at a few of the advantages going for a walk offers.

Lower Chance of Injury

As rewarding as it may be to hit a new max on the back squat or complete a WOD in record time, high-intensity activities like weightlifting and CrossFit undoubtedly come with a level of risk.

Those forms of exercise can place tremendous stress on your tendons, ligaments, joints, and other structures. And if you don’t utilize proper form, you can quickly go from feeling ready to crush your set to suffering a setback that could keep you sidelined for a while. On the other hand, walking doesn’t come with nearly the same risk of injury.

Sure, you need to be careful about selecting a properly sized pair of shoes that provides sufficient arch support. However, you don’t have to worry about getting hurt from a complicated movement or high-intensity lift that could put you in a compromising position. 

Allows You to Train for Longer Periods of Time

The short-but-sweet style of high-intensity training makes it an optimal choice for those in a time crunch. However, because these type of workouts are so anaerobically demanding, they typically only last between 20-30 minutes. 

On the other hand, you can perform steady-state cardio for significantly longer and still obtain results. While it would be extremely challenging to sustain a high level of performance during a 60-minute HIIT session, you can make it through a one-hour walk without dragging at the end.  

Ideal for Active Recovery  

You won’t be able to achieve your weight loss goal if you don’t invest time in active recovery. After all, incorporating rest days into your routine is essential to maintaining balance and providing your muscles and joints with some short-term relief. 

Walking serves a dual purpose in that it can be utilized as a form of active recovery and calorie burning. Completing a 45-minute walk on your day off from lifting will not only promote blood flow, but also provide a fat-burning and muscle-sparing stimulus. (2)

10,000 Steps Per Day: Myth or Fact?

If you have a smartphone, chances are you’ve received at least a few notifications urging you to hit your step goal before it’s too late. For some people, satisfying that 10,000-step requirement has become a staple part of their daily routine. For others, though, hitting that number represents a daunting task that seems excessive, and perhaps unnecessary. 

So, who’s correct? 

Ironically, the entire premise of the 10,000 steps per day idea originated in 1965 when a Japanese company developed a pedometer called the “Manpo-kei,” which translates to “10,000 steps meter.” Rooted in marketing rather than science, the idea clearly caught on big in the fitness community and has only become more prevalent as step-tracking technology in phones and watches has improved.

While taking more steps per day has been associated with lower mortality rates, there isn’t any direct evidence to support that 10,000-step mark. (3) Moreover, that goal may not be sustainable for certain groups, including the elderly and those with chronic health conditions. (4)

That being said, movement is still a major component of an effective weight-loss plan. Research shows that 225-420 minutes per week of physical activity promotes clinically significant weight loss. (5) Incorporating walking into your exercise mix will help you reach that target, and shooting for somewhere in the range of 7,500-9,000 is likely attainable for most individuals.

Overall, there’s nothing wrong with setting the bar high, but don’t feel discouraged if you fall a little shy of 10,000 steps. 

Weight Loss Tips

Losing weight is both an art and a science. On one hand, there’s no one-size-fits-all approach that’s guaranteed to work for everyone. On the other hand, adhering to scientific principles like eating in a caloric deficit, consuming adequate protein, and exercising regularly will put you on the right path. 

So, if your primary goal is to lose weight, here are some strategies you can start implementing immediately.

Meal Prep

Failing to prepare is preparing to fail. No phrase encapsulates losing weight quite like that one — and for good reason. Taking the guesswork out of “what’s for dinner?” will undoubtedly make life easier, especially if you have a hectic schedule. Meal prepping is easily one of the most effective ways to support your weight-loss efforts.

Depending on your caloric and macronutrient needs, you can put together a menu of breakfast, lunch, and dinner options for the week, purchase the necessary ingredients, and get your cooking done all at once so you can devote the rest of your energy to training and taking care of other responsibilities.

However, taking the day-by-day approach can cause you to stray off your dietary plan, make poor food choices, and slow down your progress.

Avoid Liquid Calories

A common mistake many people make is consuming too many calories from liquid sources. That includes drinking sugar-laden sodas and juices, or even adding unnecessary calories to your morning coffee in the form of sweeteners, syrups, and other ingredients that aren’t friendly for your waistline.

To stay on track to hit your weight-loss goal, avoid “drinking” your calories, and instead stick to calorie-free beverages like water, sparkling water, black coffee, or green tea.

That will give you more room in your caloric budget for far more satiating and nutritious options like steak, chicken, eggs, and other protein sources. 

Keep a Food Journal

Holding yourself accountable is arguably the biggest key to sustained success in any endeavor. That’s no different when it comes to weight loss, where you will be rewarded for maintaining a consistent approach to your nutrition and training. 

Especially when you are starting out in your weight loss plan, be diligent about documenting exactly what’s going into your body by keeping a food journal where you log everything you eat in a day. Try doing this for at least a week, so you can get a complete picture of not just what you are eating but how much you consume on a daily basis. 

Lift Weights (Consistently) 

Don’t fall into the trap of believing hours on the StairMaster or treadmill is the best way to lose weight. Actually, you will achieve the best results by combining cardio with strength training. That doesn’t mean you have to become a powerlifter or train like a bodybuilder, but it does mean you should incorporate weightlifting into your workout routine at least two to three days per week.

You can start with a classic push/pull/legs workout split that targets every major muscle group over the course of three training sessions. Or, you can go with an upper/lower approach where you alternate between training your quads, glutes, hamstrings, and calves on one day and your chest, back, biceps, and triceps on another day. 

Sample Walking Plan 

If you’re ready to stretch your legs, break a sweat, and burn some calories, this sample walking plan should serve as an excellent starting point. Keep in mind that you don’t necessarily have to stick to the treadmill to get your steps in, either. Going outside to soak up some vitamin D and breathe fresh air can make walking more enjoyable and beneficial from a health perspective. 

With weight loss as the primary goal, here’s a schedule you can follow that’ll allow you to make serious strides in your journey.

• Day 1: Walk for 30 minutes at a brisk pace on a flat surface.

• Day 2: Set a treadmill to an incline level between 3 and 5 percent and walk at a brisk pace for 15 minutes. Increase the incline level by another 2 to 3 percent and walk at a slightly slower pace for another 15 minutes.

• Day 3: Rest

• Day 4: Start your day with a casual 20-minute walk on an empty stomach. End your day with another 20-minute walk after you’ve consumed your final meal.

• Day 5: Walk for 40 minutes at a brisk pace on a flat surface — level ground outdoors or a zero-incline treadmill.

• Day 6: Set a treadmill to an incline level between 5 and 7 percent and walk at a brisk pace for 10 minutes. Increase the incline level by another 2 to 3 percent and walk at a slightly slower pace for 10 minutes. Then, lower the treadmill to zero or one incline and finish with 10 minutes of a brisk walk.

• Day 7: Rest

FAQs

References 

1. Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2. Chomentowski, P. J., Dubé, J. J., Amati, F., Stefanović-Račić, M., Zhu, S., Toledo, F. G., & Goodpaster, B. H. (2009). Moderate exercise attenuates the loss of skeletal muscle mass that occurs with intentional caloric Restriction-Induced weight loss in older, overweight to obese adults. The Journals of Gerontology, 64A(5), 575–580. https://doi.org/10.1093/gerona/glp007
3. Lee, I., Shiroma, E. J., Kamada, M., Bassett, D. R., Matthews, C. E., & Buring, J. E. (2019). Association of step volume and intensity with All-Cause mortality in older women. JAMA Internal Medicine, 179(8), 1105. https://doi.org/10.1001/jamainternmed.2019.0899
4. Tudor‐Locke, C., & Bassett, D. R. (2004). How many Steps/Day are enough? Sports Medicine, 34(1), 1–8. https://doi.org/10.2165/00007256-200434010-00001
5. Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 56(4), 441–447. https://doi.org/10.1016/j.pcad.2013.09.012
6. Schöenfeld, B. J., Aragon, A. A., Wilborn, C., Krieger, J., & Sönmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1). https://doi.org/10.1186/s12970-014-0054-7
7. How Do I Know When It Is Time To Replace My Athletic Shoes. (n.d.). https://www.aapsm.org/replace_shoes.html

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Various forms of biking are gaining popularity, either outdoors in the real world or on a stationary bike in the gym, so why not experiment with cycling your way to more muscular legs?

RELATED: Best Exercise Bikes

Spin instructors have nice legs and the muscle burn you feel from cycling can be comparable, or even more intense, than some traditional strength-training leg workouts. So let’s breakdown this unconventional approach to see how, or if, you can pedal your way toward thicker legs.

Does Cycling Build Muscle

• Cycling for Muscle Growth
• Low Intensity vs. High Intensity
• Does Cardio Burn Muscle?
• How to Cycle for More Muscle

Cycling For Muscle

Fundamentally, cycling is a form of cardio. It taxes your endurance and it doesn’t have the traditional benefits of strength training exercises like squats and lunges. Cycling also doesn’t have coordinated “lifting and lowering” phases of movement (i.e. the involved muscles don’t undergo a contraction phase against resistance followed by a muscle-lengthening phase against resistance).

However, the pedaling required to cycle forces multiple concentric muscle contractions — working against resistance — along many major leg muscles. There is hip flexion, knee extension, and some knee flexion going on with each stroke of the pedal, so it’s valid to wonder if muscle growth can occur. This is all a fancy way of saying that, when cycling, your muscles still produce force to contract, fundamentally similar to strength training.

Muscular Contractions and Tension

Technically speaking, all you need for muscle growth is mechanical tension. (1) This is active force along muscle fibers until they reach involuntarily slow contraction speeds. It’s why the last few reps of a set of squats are the hardest and, generally, the slowest moving.

It’s also why training close to, up to, or beyond failure builds muscle. Those final, highly challenging reps are what triggers hypertrophy.

So while you don’t calculate training volume or count reps on a bike the same as with a weight training exercise — nobody jumps on a bike for “650 pedals” — mechanically speaking, there is potential for cycling to trigger growth if your muscles are sufficiently challenged.

We’ll talk more about optimizing this later, but let’s go over some cardio myths first. Cycling is, after all, still primarily an endurance-based exercise which can be a conflict of interest for getting jacked.

Low Intensity vs. High Intensity Cardio

Similar to strength training, cardio can be performed at various intensities. For simplicity’s sakes, let’s focus on low intensity, steady-state cardio (LISS) and high-intensity interval training (HIIT). While there are other cardio training methods, comparing these ends of the spectrum will help you understand the key differences.

You can sustain relatively lower intensity cardio for longer periods of time, hence the “steady state” designation. Examples include walking, jogging, slowly swimming laps, casual biking, or anything done at a relatively sustainable pace.

Higher intensity cardio is typically broken up into intervals of work alternated with periods of lower intensity cardio or complete rest. (2) You can’t sustain a near-maximum sprinting speed for too long, or else it wouldn’t really be a sprint.

The Right Cardio for Muscle Growth

While both methods have cardiovascular components like improving your resting heart rate and VO2 max (the amount of oxygen your body uses during exercise), high intensity interval training can potentially stimulate some muscle growth. HIIT requires you to perform for durations and intensities closer to traditional strength training.

Therefore, if the goal is using cycling to build muscle, you need to crank up the bike’s resistance. If you’re cycling for 20 minutes or more, the resistance is likely too low to achieve a true muscle-building stimulus even if your legs “burn” a lot. Similarly, if you were to curl three-pound dumbbells for 20 minutes without stopping, sure that would feel the burn, but it’s not efficient or effective at building muscle.

Does Cardio Eat Muscle?

If you’ve heard tales about cardio dwindling your muscle away, there’s some truth to this, but it’s not what you think.

Cardio, whether LISS or HIIT, is providing your body a stimulus to adapt to. Outside of undereating and not exercising at all, your body doesn’t “lose muscle.” However, while cardio doesn’t eat away your precious glutes and biceps, the stimulus that you are imposing is a bit conflicted.

Think about it. When you lift heavy weights and try to get stronger, you’re telling your body it should grow muscle to lift heavier weights. But when you cycle or run, you’re telling your body to get more efficient at moving longer distances, and one way to be more efficient is to prevent building significant muscular body weight.

This is why endurance athletes, like marathon runners, are typically slimmer and strength athletes, like powerlifters, are reliably more muscular. When you try to focus on excelling in both during a training routine, there is a compromise called the interference effect. (3)

The interference effect doesn’t necessarily cause muscle loss, but it can compromise the adaptations and positive results made on both ends — muscle growth and building endurance — unless you take care to design the plan with very targeted programming.

So while we established that cycling can build muscle under certain conditions, you won’t build as much as someone who prioritizes their training and recovery toward conventional leg exercises like squats and deadlifts. This is the principle of specificity — specific activities will trigger specific adaptations in your body.

How to Cycle For Muscle Growth

If you’re planning to hop on the spin bike just because you enjoy it, and you’re still hoping to build some muscle, no worries. That’s an acceptable trade-off and here’s how you would go about it.

The pedaling technique is pretty simple. As long as you’re pedaling with your foot secured, you will be training your quadriceps, glutes, and hamstrings. Since building muscle requires progressive overload — a consistently increased challenge from workout to workout — an in-gym stationary bike will be better than getting outdoors on a road bike. This will let you more easily track, monitor, and adjust the majority of variables.

If you insist on cycling out in the wild, try to accurately track variables by selecting the same distance route with the same elevation changes, and monitoring your pedal output, including cadence and total time.

Switching routes constantly is like switching between dumbbells, kettlebells, and cables every week. You’re constantly changing things, but actual progressive overload might not be occurring.

Cycling Frequency

Next is the placement of your cycling session. Schedule it at the end of a leg workout or on the training day after working your legs. This ensures that your legs are fresh enough to focus on traditional strength training, which will grow the most muscle.

Doing your cycling the day after will also allow your legs to be slightly pre-fatigued, which can help you get relatively more stimulus with relatively less work. After a hard leg session, your legs won’t need as high a degree of cycling intensity to reach fatigue.

In any case, never place your cycling session right before your leg workout. Your leg workout will negatively affected and you will not end up triggering much muscle growth. Remember, cycling to build muscle is already a compromised approach. Don’t compromise it further by ruining your regular leg workouts.

Cycling Intensity

You need to cycle with intensity. For cycling to build muscle, it cannot be preformed at a leisurely, steady-state pace. It will need to be intense enough to nearly resemble a set of strength training.

Intervals of 20-60 seconds of work against a high resistance is a good goal. Aim for eight to 10 sets, which should be plenty if you are doing this hypertrophy-focused cycling session once or twice per week.

Aim for a consistent resistance setting and time for each set. At the end of your workout, check to see how much distance you covered. To ensure muscle growth and provide progressive resistance each week, you need to increase that distance in the same timeframe using the same resistance.

As the weeks go on, keep pushing for more total distance with the same resistance and time per set. Once you get to a comfortable distance, increase the resistance slightly and start all over.

If you’re cycling out in nature, your best approach is to find a hill and ride up for 10 sets. Use the ride down as part of your rest between each set. But you’ll still need to progressively overload this routine. This could mean cycling uphill while wearing a weighted vest or backpack, or searching to find a steeper or longer hill to increase the challenge.

Deloading

Building muscle with cardio is, in some ways, similar to building muscle with strength training. Sure, one method is far more effective for this goal, but the same general principles apply. Essentially, you apply mechanical tension and you keep consistently apply more so the body adapts.

If you can’t apply more, which will inevitably happen, you need to plan a deload. This is extremely important because cycling at high intensities can be quite fatiguing, especially when performed in addition to your normal strength training workouts.

You might run into a plateau or a drop in performance within a few weeks depending on your overall plan and your general conditioning. A plateau doesn’t mean you need to push harder, it means you need to take a deload week where entire training is significantly lighter and relatively lower resistance.

In strength training, this would mean using lighter weights and/or doing fewer reps per set. On the bike, it means dialing back the resistance and taking some relatively easier rides. This allows any accumulated fatigue to dissipate, so you can comeback in a week or so to push for more PRs and build more muscle in the long-term.

Skip Leg Day, Add Bike Day?

Some people might now be wondering if it’s OK to exclusively cycle to build their lower body muscles. Technically, you could, but it’s quite inefficient, especially if you’re more advanced in your overall fitness. But, you can certainly do what you want and train however you’d like. And it’s still better than not giving your legs any type of training stimulus. If you’re ready to add cycling to your leg-building plans, save this guide as a reference for the best way to pedal a little closer to thicker thighs.

References

1. Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
2. Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201
3. Methenitis S. (2018). A Brief Review on Concurrent Training: From Laboratory to the Field. Sports (Basel, Switzerland), 6(4), 127. https://doi.org/10.3390/sports6040127

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Training your chest and triceps together offers a balanced approach, maximizing both push mechanics and muscle engagement. Whether you’re a seasoned athlete or someone just starting out, there’s always room to refine technique, push boundaries, and see genuine progress.

This workout uses an approach inspired by the “Mountain Dog” — legendary bodybuilding coach John Meadows. This method consists in a specific sequencing of exercises thought out to maximize the mind-muscle connection, build the muscular pump, and preserve longevity in the gym. Time to dive in and elevate your chest and triceps game to the next level.

Chest and Triceps Workout

• The Warm-Up
• The Workout
• Muscles Trained

How to Warm-up for a Better Chest and Triceps Workout

Warming up before diving into an intense chest and triceps workout isn’t just a suggestion — it’s an essential step. A proper warm-up primes the body, gradually increasing the heart rate, enhancing blood flow to the muscles, and lubricating the joints. This ensures not only optimal muscle engagement and flexibility but also significantly reduces the risk of injuries. (1)

This is especially true for sessions involving the shoulder joint (chest, shoulders, or “pushing” workouts) as it is the most flexible, but also relatively fragile, in the body. Without this preparatory phase, muscles remain stiff, making them more susceptible to strains or pulls, and joints can be caught off guard, leading to unnecessary stress or even long-term damage.

Warming up has mental benefits, as well. It provides a transition period, allowing you to mentally prepare and focus on the upcoming workout. This mental shift from rest to activity is crucial for optimal performance, ensuring that both the body and mind are in sync. Thus, skipping the warm-up not only jeopardizes physical health but also diminishes the overall quality and effectiveness of the workout. (2)

1. Band Over-and-Back: Hold a light resistance band at shoulder-height with an overhand grip and your elbows straight. Slightly hinge forward so that you don’t “cheat” the exercise by arching your back. Remain in that position, squeeze your shoulder blades together, and extend your arms out to the sides to provide tension. Keep your arms straight the whole time and move the band from in front of you, up and overhead, and behind your back as far as comfort and mobility allow. Then bring the band back to the initial position. Perform 10 repetitions before moving on the next exercise.
2. Band Pull-Apart: Stand fully upright and begin with your hands together in front of you at chest-height. Stretch the band by pulling the band apart and squeezing your shoulder blades together until your arms are extended to form a T-shape out to the sides. Repeat for 12 to 15 repetitions and move on to the last exercise.
3. Band Triceps Extension: Loop the band around a stable overhead support like a power rack so that it is above head-height. Grab the band with both hands, brace your core, and bend slightly forward. While keeping your elbows glued to your ribs, extend your forearms down, then flex your upper arms to stretch your triceps before extending them again. Repeat for 30 to 50 reps. Repeat this entire circuit one or two more times for a thorough warm-up.

The Tried and True Chest and Triceps Workout

This workout consists of six exercises — four chest exercises and two triceps exercises —  organized in a specific manner to reap the most benefits. You can perform it once or twice per week, depending on whether you find these body parts to be a “weak point” or not.

The chest and triceps workout can be include in either a traditional body part-focused workout split or as a “pushing workout” in a push/pull/leg plan, with a second push day focusing on the shoulders instead of the chest.

Chest and Triceps Workout Summary

• Slight Decline Dumbbell Bench Press — 4 x 8
• Slight Incline Barbell Bench Press — 3 x 6-8
• Machine Chest Press — 1 x 15 with triple rest-pause
• Pec-Deck — 2 x 12-15 with iso-holds
• Rope Pushdown — 2 x 12-15
• Lying Triceps Extension — 3 x 8-12

Slight Decline Dumbbell Bench Press

First, we launch with the decline dumbbell bench press. It’s all about activation — think of the exercise as coffee for your chest. Discard the typical “barbell exercise first” approach many lifters use and, instead, take a more for a joint-friendly approach. The decline position, as well as using dumbbells, will help you feel and activate your chest muscles better. (3)(4) This way, you’ll reduce the risk of injury and you’ll be able to recruit your chest better in the next exercises.

The devil’s in the detail and, for a better chest recruitment and comfort, we want to use slight angles or we risk shifting the load away from the pecs and onto the shoulders or triceps. So don’t get crazy with the decline and use a roughly 10-degree angle — or place a single 25 or 45-pound weight plate under the foot-end of a flat bench. Always perform a few warm-up sets beforehand, as it is the first exercise of the session and your shoulder joints still need gradual preparation. 

• How to do it: Lay down on the decline bench with a pair of dumbbells in your hands. Depending on your individual set-up, secure your feet under the pad, on a step, or on the plate you put under the bench for elevation. Slightly arch your upper back, squeeze your shoulder blades, and press the weight up while exhaling, making sure you keep your elbows and wrists aligned without flaring them or tilting them backward. Lower the weight with your palms facing forward, using control until the sides of the dumbbells are almost touching your chest. Press back to the starting position.
• Sets and Reps: 4 x 8
• Rest Time: Rest 90 to 120 seconds between sets.

Benefits of the Slight Decline Dumbbell Bench Press

• The dumbbells allow for a more natural and joint-friendly motion, making it an ideal exercise to start a session.
• The slight decline increases the recruitment of the chest compared to the triceps and shoulders, improving your mind-muscle connection and muscle growth.
• The slight decline focuses on the sternal portion of the pectoralis (lower chest) which can be a benefit if your physique is lagging in this area.

Slight Incline Barbell Bench Press

Next up is the incline barbell bench press for those craving power and oomph. After the “activation” exercise, it’s time for the “explosive” phase with a big barbell movement. This will let you use a ton of weight to promote hypertrophy through mechanical tension. It’s still early in the session, so you should have a good deal of strength left.

This is called the “explosive” exercise because we want to move the barbell as fast as possible during the concentric phase (when you push the weight up) in order to improve strength and recruit as many type II fibers as possible — these are the biggest muscle fibers, the ones we’re after to optimize growth.

The slight incline bench press is an excellent pièce de résistance, as the incline will focus on the upper chest, a body part many lifters are deficient in. Once again, aim for a slight angle instead of a steep incline. Something like 15 to 30-degrees will better recruit the chest instead of the anterior deltoids. (5) Aim for heavy sets of six the first week, then try to do 7, then 8 reps with the same weight the following weeks before increasing it.

• How to do it: Set up an adjustable bench to a 15 to 30-degree angle and lay on it. Squeeze your shoulder blades together so they lay flat on the bench. Unrack the barbell, using a grip around 1.5-times your shoulder-width. Squeeze the bar hard and lower it with control toward your clavicles or upper chest. Stop a couple inches before touching it, if your shoulders are problematic, and press the weight up as hard and fast as you can while exhaling.
• Sets and Reps: 3 x 6-8
• Rest Time: Rest two to three minutes between sets.

Benefits of the Slight Incline Barbell Bench Press

• An incline angle, even a slight one, activates the clavicular head (upper part) of the pectoralis major more than a flat bench. This makes it particularly useful for those looking to enhance the definition and size of their upper chest.
• The slight incline position may reduce the amount of stress on the anterior deltoid and the rotator cuff, as compared to a flat bench press. This potentially minimizes the risk of shoulder injuries, especially for those with pre-existing shoulder conditions.
• The slight incline angle might have more carryover to everyday activities and sports that require pushing or throwing at an upward angle. This functional strength is useful not just for athletes but also in daily life scenarios.

Machine Chest Press

Now we use a chest press machine to chase that coveted pump. Ever been so pumped you felt like you could bounce coins off your chest? If not, you soon might be. We’re aiming for that in the “pump” phase by driving a lot of nutrients, metabolites, and blood into the muscles to stimulate sarcoplasmic hypertrophy. This can increase the volume of the muscle cells and potentially trigger even more growth. For a great pump effect, you want an exercise which will be relatively safe to go to failure so you can really push yourself, while also targeting your chest as much as possible.

The machine chest press is a perfect fit as it develops the chest as a whole, rounding out the previous angle-focused pummeling. A quality machine doesn’t necessitate balance or high-level technique, so the movement is more secure. End with the high-intensity rest-pause technique to push yourself out of your comfort zone and stimulate maximum muscle growth. (6) Aim for a very hard set of 15 repetitions, then wait for 20 seconds, and do as many reps as you can with the same weight. Then do it again twice! It will mostly likely be only a few reps the last time.

• How to do it: Find your favorite chest press machine and get in securely. Set the bench height so your hands are around mid-chest level in the starting position. Load the machine, puff your chest and squeeze your shoulder blades, and extend your arms by pushing through the handles until they are straight. Reverse the motion with control, while still remaining braced.
• Sets and Reps: 1 x 15 with triple rest-pause — perform 15 reps to muscular failure, rest briefly, reduce the weight and perform more reps to failure. Rest briefly, reduce the weight and continue. Rest briefly again, and repeat one final time.
• Rest Time: Rest 20 to 30 seconds for each rest-pause.

Benefits of the Machine Chest Press

• One of the main advantages of using machines is safety. For those lifting heavy or working up to (or beyond) muscle fatigue, machines reduce the risk of dropping weights or failing mid-rep.
• The machine chest press can provide targeted stimulation without the interference of stabilizing muscles, allowing you to fully feel and focus on your chest.
• The rest-pause method effectively increases time under tension and metabolic stress, both of which are critical factors for muscle growth.

Pec-Deck Machine

Rounding off the chest, the pec-deck (or machine chest flye) offers the stretch you didn’t know you needed but won’t forget anytime soon. Now that our muscles are really warmed up, we can safely use exercises emphasizing the stretch without injury. The stretch is not only great to improve mobility, but also is linked to more muscle growth. (7)

You could use cable crossovers instead, but the pec-deck machine has the benefit of nullifying the balance and bracing needed so that you can only focus on your muscles. It’s a superb exercise to isolate your chest and deep dive into the stretch with a minimal set-up time and effort. Do hard sets of 15 repetitions and, after the final rep, pause in the stretch position for 15 seconds to keep stimulating the muscle beyond failure.

• How to do it: Sit on the machine and set the seat height so that your arms are at shoulder-level or slightly lower. Squeeze your shoulder blades together and brace your core. Bring your arms together in front of you and flex your chest as hard as possible on each repetition. Reverse the motion with control as far as possible while still being able to keep tension in your chest and repeat for the desired amount of repetitions. On the last repetition, hold the stretch position for 15 seconds.
• Sets and Reps: 2 x 12-15 using a 15-second iso-hold at the end of each set.
• Rest Time: Rest 90 seconds between sets.

Benefits of the Pec-Deck Machine

• The pec-deck isolates the pectoral muscles effectively, allowing for a concentrated workout on the chest without assistance from the shoulders or triceps.
• The pec-deck allows for a deep stretch at the beginning phase of the movement, which can gradually increase range of motion in the shoulder joint and potentially promote muscle hypertrophy. 
• The fixed path of the machine ensures a consistent range of motion, ensuring that the muscles are worked through a specific and consistent arc. This can be particularly beneficial for reinforcing proper movement patterns and ensuring balanced development on both sides of the body.

Rope Pushdown

Now it’s time to hammer your triceps. Doing them last ensures you can lift the most weight during your chest exercises, and that your sensitive elbow joints are completely ready for the pummeling ahead. In the same spirit, we’re going to use the classic triceps pushdown with a rope attachment, a very joint-friendly exercise. Stick to isolation exercises to simply finish off your triceps because they were already stimulated a lot during the chest-focused part of the session. 

This exercise is a perfect fit to start the triceps segment as the rope allows for a smooth and natural motion, enhancing mind-muscle connection without putting excessive stress on the elbows. 

• How to do it: Stand in front of a pulley station and set it as high as possible. Attach a rope to it. If you’re a long-limbed lifter, you could even attach two ropes for an increased range of motion, grabbing one with each hand. Slightly bend your knees and hinge forward so that you don’t accidentally hit yourself below the belt while performing the exercise. Brace your core and extend your arms down while making sure that only your forearms are moving. In the bottom position, squeeze your triceps as hard as you can for a second. Slowly flex back your arms to stretch your triceps and repeat for the desired amount of reps.
• Sets and Reps: 2 x 12-15
• Rest Time: Rest 60 to 90 seconds between sets.

Benefits of the Rope Pushdown

• Using a rope attachment allows for greater range of motion than a straight bar, ensuring optimal triceps engagement compared to other triceps exercises.
• The controlled movement of the pushdown, especially when done using cables and a rope, places less stress on the elbow joint compared to free-weight triceps exercises. This can be advantageous for those with elbow issues or looking to prevent strain.
• The rope allows users to spread the ends apart at the bottom of the movement, providing an additional contraction or “squeeze” in the triceps. This can further enhance muscle activation and hypertrophy potential.

Lying Triceps Extension

We’re saving the best for last, as the lying triceps extension is a meat and potatoes movement in triceps training. You can use a ton of weight, thus promoting incredible strength and hypertrophy. But this exercise can be hard on the joints and we want to keep egos in check to avoid any injury. This exercise is also called the “skull crusher,” so doing it at the end of a session means that your joints will better tolerate the stress, and you won’t be able to use as much weight because of the cumulative fatigue.

In any case, this exercise remains the king of triceps isolation exercises, so don’t think for a minute that it won’t make your arms stretch your sleeves. If you have bad wrists, feel free to use the EZ bar, as this squiggly thing can be easier on the joints.

• How to do it: Grab a barbell with a pronated (palm down) grip, shoulder-width or slightly closer, and lay down on a flat bench. Extend your arms toward the ceiling and brace your core. From there, bend your arms and have the barbell stop an inch before it touches your forehead — move only your forearms, not your upper arms or shoulders — then press the weight up forcefully.
• Sets and Reps: 3 x 8-12
• Rest Time: Rest 60 to 90 seconds between sets.

Benefits of the Lying Triceps Extension

• One of the primary benefits of this exercise is the ability to use relatively heavy weights compared to some other triceps isolation exercises. Heavier loads can produce greater mechanical tension on the muscle fibers, a critical factor for muscle growth.
• The lying triceps extension is particularly effective at targeting the long head of the triceps, which is the largest of the three triceps heads.
• This exercise has a pronounced eccentric (muscle-lengthening or lowering) phase. Eccentric actions have been associated with greater muscle damage, which can be a stimulus for muscle repair and growth.

Muscles Trained During the Workout

When you’re performing a chest and triceps workout, you’ll use various exercises to target these muscles, ensuring comprehensive development. Compound movements like bench presses engage multiple muscle groups, while isolation exercises like triceps pushdowns or chest flies focus more specifically on one group.

Pectoralis Major

This is the largest muscle in the chest, well, the one we simply call “the chest.” The clavicular head (upper chest) originates from the clavicle and helps in flexing the humerus (as in lifting the arm in front of you). The sternal head (lower/mid-chest) originates from the sternum and aids in adducting and rotating the humerus (as in flapping the arm down and inward).

Exercises done on an horizontal plane work the pectoralis as whole, while incline variations target the upper chest, and decline exercises work more the lower chest.

Triceps Brachii

Located on the back of the upper arm, it has three heads. The long head is the largest and runs along the back of the arm. It plays a role in extending the arm and adducting it (moving it toward the body). The lateral head is located on the outer side of the arm, giving the triceps its horseshoe shape. Finally, the medial head is deeper and runs beneath the long and lateral heads. It assists in extending the forearm.

Deltoids

While the pectorals and triceps are the primary focus, the anterior deltoid (front shoulder) is unavoidably activated and worked to a significant degree. This overlap is one reason why many training programs often pair chest with shoulders or allow adequate rest between chest and shoulder workouts to ensure the anterior deltoids recover properly. The middle and posterior deltoids are also recruited to an extent especially on incline movements or as stabilizer. 

Unlocking Upper Body Excellence

There’s an art and science to effective training and this workout beautifully melds both. By prioritizing joint health and muscle activation, we’re not just lifting weights; we’re sculpting an upper body masterpiece. The thoughtful arrangement of exercises, combined with techniques like iso-holds and rest-pauses, ensures each muscle fiber is recruited for maximum gain. 

So as you power through each rep, remember that it’s more than just motion — it’s purposeful progress. Whether you’re a seasoned gym-goer or stepping onto the workout floor for the first time, this chest and triceps routine promises results that speak for themselves. Give it your all and watch as strength, definition, and confidence become your workout rewards.

References

1. Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sport? The evidence from randomised controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20. doi: 10.1016/j.jsams.2006.03.026. Epub 2006 May 6. PMID: 16679062.
2. McCrary JM, Ackermann BJ, Halaki M. A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine 2015;49:935-942.
3. Farias DA, Willardson JM, Paz GA, Bezerra ES, Miranda H. Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. J Strength Cond Res. 2017 Jul;31(7):1879-1887. doi: 10.1519/JSC.0000000000001651. PMID: 27669189.
4. Saeterbakken AH, Mo DA, Scott S, Andersen V. The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. J Hum Kinet. 2017 Jun 22;57:61-71. doi: 10.1515/hukin-2017-0047. PMID: 28713459; PMCID: PMC5504579.
5. Rodríguez-Ridao, D.; Antequera-Vique, J.A.; Martín-Fuentes, I.; Muyor, J.M. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int. J. Environ. Res. Public Health 2020, 17, 7339. https://doi.org/10.3390/ijerph17197339 
6. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
7. Warneke K, Brinkmann A, Hillebrecht M, Schiemann S. Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility. Front Physiol. 2022 May 25;13:878955. doi: 10.3389/fphys.2022.878955. PMID: 35694390; PMCID: PMC9174468.

Featured Image: MDV Edwards / Shutterstock

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Although a treadmill offers the unique advantage of being able to train on an incline, it doesn’t give you a true full-body workout. Meanwhile, an elliptical machine may be a low-impact option for your joints, but that also comes at the expense of any muscle-building upside. 

Luckily, there’s a piece of home gym equipment that provides the best of both worlds: the rower, sometimes called an erg or rowerg. In fact, you’ll be hard-pressed to find a machine that tests your muscular strength and endurance (and mental fortitude) quite like the erg.

Whether your primary goal is to burn body fat or boost your conditioning, these HIIT rowing workouts will get the job done. And if you’re just getting your feet wet with this type of training, there’s a beginner-friendly plan that will put you on the path to becoming more proficient and confident on the rowing machine. 

HIIT Rowing Workouts 

• For Fat Loss 
• For Conditioning
• For Beginners

HIIT Rowing Workout for Fat Loss 

A successful fat loss plan focuses on two factors: how you fuel up and how you put those resources to work. If your primary goal is to trim a few extra pounds off your frame, pairing interval training with a nutritional protocol that prioritizes protein and limits processed foods will provide the perfect stimulus to help accomplish that feat. Although this rowing workout may seem easy on the surface, you’ll quickly learn how challenging (and effective) time-specific training can be.

Tabata Intervals  

There’s a reason the Tabata protocol remains one of the most popular styles of high-intensity interval training: It works. Designed in an easy-to-follow format, a workout consists of clearly defined intervals of max-effort exercise and complete rest. Typically, the high-intensity interval lasts for 20 seconds, forcing you to go all out for what sounds like a fairly reasonable amount of time.

However, the difficult part about Tabata-style training is that you only get a rest period of 10 seconds, or half the amount of the high-intensity interval. That back-and-forth battle usually wages on for eight cycles, adding up to a four-minute round. Most workouts run around 20 minutes, which includes a brief rest period of 1-2 minutes between each completed round.

Despite its short working intervals, Tabata delivers impressive results. It has been shown to be effective for improving both body fat composition and some cardiometabolic health outcomes in university female students. (1) Additionally, a 2020 study on the impact of Tabata training showed it was also effective in reducing body fat percentage and waist-to-hip ratio in overweight individuals. (2)

Ultimately, there’s no reason to make things complicated when it comes to your fat loss journey. This rowing workout relies upon a tried-and-true setup that should leave you feeling gassed by the end. It’s best to leave this for the end of a strength training session as a high-impact finisher, or perform it on a non-lifting day to reap the rewards of aerobic and anaerobic exercise. 

Tabata Rowing Circuit 

• How to Do it: Sit on the rowing machine seat and strap your feet in. Set the drag level between three and five. Grab the handle, maintain an upright posture, and simultaneously push with your legs while pulling with your upper body. Warm up at a comfortable pace for one minute before increasing to max effort for your first high-intensity interval. 
• Programming: Perform 8-10 sets (one round) of 20 seconds of max-effort rowing followed by 10 seconds of rest. Repeat for three to five rounds, depending on your fitness level. 
• Rest Time: Rest one to two minutes after each round.  

HIIT Rowing Workout for Conditioning 

Metabolic conditioning can have some crossover with fat loss training, but it also brings muscle-building benefits. And out of all the home gym equipment you should consider investing in, a rowing machine is a fantastic choice since it is capable of helping you achieve your dream physique in multiple ways.

This all-inclusive workout combines sprint intervals on the erg with various strength exercises for the ultimate conditioning session. 

On/Off Circuit

Prepare to move around with this workout. At the same time, prepare to enjoy the conditioning rewards of mixing max-effort speed intervals on the rower with muscle-building exercises that will test your strength and stamina.

Rather than rowing for a specific time interval, your goal is to complete 250 meters as fast as possible. Then, you will go through a type of superset using resistance training exercises that target your chest, shoulders, triceps, quads, and glutes. Working hard on the rower will target your back muscles, so doubling up by targeting them with a strength-training exercise could cause excessive fatigue without added benefit.

This workout can serve as the baseline for your creative efforts. You can vary the routine in a variety of ways by increasing your target distance on the erg, increasing the time or load for the supplementary movements, or by choosing specific exercises based on your personal physique goals. Ultimately, the point is to push yourself through each phase, take a few minutes to recover, and find a way to keep going. 

Rowing Speed Interval

• How to Do it: Sit on the rowing machine seat and strap your feet in. Set the drag level between five and seven for added resistance. Grab the handle, maintain an upright posture, and simultaneously push with your legs while pulling with your upper body. Warm up at a comfortable pace for one minute before increasing to max effort for your first high-intensity interval.
• Programming: Complete a 250-meter row as quickly as possible.
• Rest Time: No rest before moving to the next exercise.

Paused Push-Up

• How to Do it: Begin in the top of a traditional push-up position with your hands directly under your shoulders, your arms locked out, hips and legs straight, and toes on the ground. Lower yourself down until your chest is one to two inches from the floor and hold for two seconds. Engage your triceps and extend your arms to return to the starting point. 
• Sets and Reps: Perform as many reps as possible in 30 seconds.
• Rest Time: No rest before moving to the next exercise.

Goblet Squat

• How to Do it: Stand with your feet shoulder-width apart and your toes slightly pointed out. Hold a kettlebell or dumbbell with both hands at chest-level (the “goblet” position), engaging your front deltoids (shoulders) to support the weight. While keeping your torso upright, push your hips back, bend your knees, and sit into a deep squat position. Drive through your heels and return to the starting position.  
• Sets and Reps: Perform as many reps as possible in 30 seconds. Use a weight that allows at least 10 to 12 repetitions in the first round.
• Rest Time: No rest before moving to the next exercise.

Dumbbell Overhead Press

• How to Do it: Stand with your feet hip-width apart with a dumbbell in each hand at shoulder-level. Keep your wrists in a neutral position (palms facing each other) and push the weights toward the ceiling, fully extending your arms and locking out your triceps. Slowly lower the dumbbells back down to the starting position, maintaining full control on the eccentric (lowering) portion of the lift.  
• Sets and Reps: Perform as many reps as possible in 30 seconds. Use a weight that allows at least 10 to 12 repetitions in the first round.
• Rest Time: Rest two to three minutes before repeating the first exercise.

HIIT Rowing Workout for Beginners

If you’re new to cardio training, or just new to the rowing machine, don’t be intimidated by the idea of an intense session on the erg. Instead, embrace the concept of pushing yourself for short spurts so you can earn some well-deserved rest. Plus, you can look forward to improving your technique with each and every stroke. 

1:2 Work-to-Rest Intervals

A key difference between the previous fat-burning and conditioning workouts and this beginner-friendly plan is the amount of time you’ll spend working at a lower intensity. Instead of following a 1:1 work-to-rest ratio, beginners should opt for a 1:2 work-to-rest rate. 

This structure is essentially the opposite of Tabata, which requires you to recover in half the amount of time as your high-intensity interval. Using a specific work/rest approach will give you the benefits of improving your VO2 max while also allowing a sufficient period for recuperation. (3)

You’ll be starting out with 20 seconds of work, followed by 40 seconds of rest. However, don’t be afraid to switch up that 1:2 ratio as you get more comfortable on the rower. Once you have completed this workout a few times, you can ramp up the difficulty by cutting the rest interval to 30 seconds. Then, trim it down another 5-10 seconds as you improve. 

20 On/40 Off Rowing Circuit

• How to Do it: Sit on the rowing machine seat and strap your feet in. Set the drag level between three and five. Grab the handle, maintain an upright posture, and simultaneously push with your legs while pulling with your upper body. Warm up at a comfortable pace for one minute before increasing to near-max effort for your first high-intensity interval. Make sure to rest for double the amount of work-time for each cycle.
• Programming: Two sets of 8 rounds — each round requires 20 seconds of hard rowing, followed by 40 seconds of easy rowing.
• Rest Time: Rest for three minutes after completing the first round.

How to Warm-Up for a HIIT Rowing Workout

A structured warm-up isn’t just a means to break a sweat or get your head in the game prior to a workout. Besides being beneficial for performance, it’s also a proactive measure that can help prevent injuries. (4)

Because the erg requires you to recruit essentially every major muscle group, you need to prepare accordingly. Diving straight into any of the three HIIT workouts isn’t a sound strategy — especially if you’re hitting the gym after sitting at a desk for hours.

Set yourself up for success by completing this four-part warm-up which focuses on getting your shoulders, back, quads, and hamstrings ready for a rowing session that will leave you feeling accomplished from head to toe. 

HIIT Rowing Workout Warm-Up

1. Arm Circle: Stand with your feet about shoulder-width apart and your arms fully extended out to your sides so they are parallel with the floor. Keep your arms straight and begin making small circular motions in a forward direction. Progress to bigger circles for a wider range of motion. for 20 to 30 seconds. Then, perform the same movement in the opposite direction for another 20 to 30 seconds.  
2. Inch Worm: Stand tall with your feet about hip-width apart and your hands by your sides. Look down at the floor and start reaching your hands out in front of your feet as you allow your knees to bend slightly. Carefully walk your hands forward until they are directly under your shoulders and your body is parallel to the floor. From that full plank position, keep your legs straight and walk your hands back toward your feet. Brace your core and raise your upper body to return to the starting position. Perform 10 repetitions before moving to the next exercise. 
3. Paused Bodyweight Squat: Stand with your feet at a shoulder-width distance and your toes pointed slightly out. Brace your core, push your hips back, and slowly lower yourself down until your thighs are parallel to the floor. Hold for two seconds, then push through your heels and drive upward until you reach the starting position. Complete 15 to 20 full-depth squats before finishing up with the final part of the warm-up. 
4. Rowing Machine: Get on a rowing machine and set the damper to a low level (between one and four). Maintain a steady but comfortable pace for three to five minutes to prime your muscles and get in the flow for the high-intensity workout to follow. 

Full-Body Benefits in Far Less Time

While you will most certainly work harder, you’ll also be working smarter with these HIIT rowing workouts. Ramping up the intensity means you won’t have to spend nearly as much time repeating the same motion until you’ve reached a state of boredom. Instead, efficient interval-style training will let you reap the full-body rewards of centering your next workout around the simple but incredibly effective rowing machine. 

References

1. Lu, Y., Wiltshire, H., Baker, J. S., Wang, Q., & Ying, S. (2023). The effect of Tabata-style functional high-intensity interval training on cardiometabolic health and physical activity in female university students. Frontiers in Physiology, 14. https://doi.org/10.3389/fphys.2023.1095315
2. Domaradzki, J., Cichy, I., Rokita, A., & Popowczak, M. (2020). Effects of Tabata training during physical education classes on body composition, aerobic capacity, and anaerobic performance of under-, normal- and overweight adolescents. International Journal of Environmental Research and Public Health, 17(3), 876. https://doi.org/10.3390/ijerph17030876
3. Helgerud, J., Høydal, K. L., Wang, E., Karlsen, T., Berg, P. R., Bjerkaas, M., Simonsen, T., Helgesen, C. S., Hjorth, N. L., Bach, R., & Hoff, J. (2007). Aerobic High-Intensity intervals improve VO2max more than moderate training. Medicine and Science in Sports and Exercise, 39(4), 665–671. https://doi.org/10.1249/mss.0b013e3180304570
4. Ding, L., Luo, J., Smith, D. M., Mackey, M. J., Fu, H., Davis, M. M., & Hu, Y. (2022). Effectiveness of Warm-Up Intervention Programs to Prevent Sports Injuries among Children and Adolescents: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 19(10), 6336. https://doi.org/10.3390/ijerph19106336

Featured Image: Microgen / Shutterstock

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It’s an incredibly straightforward approach that has “fitfluencers” and followers sweating buckets as they supposedly lose weight using the workout protocol. However, fitness trends can be hit or miss. And, given the general state of social media and its low barrier of entry, there are usually more misses than hits.

It’s time to review the pros and cons of the 12-3-30 workout to find out if it’s a temporary trend or if it could become a time-tested routine.

The 12-3-30 Workout

• 12-3-30: Why?
• The Fat Loss Workout
• Drawbacks of the Plan
• How to Improve the Routine

Why 12, 3, and 30?

When it comes to fitness, numbers can be relatively arbitrary. The 12-3-30 routine can work, but if you set the incline to 11% and the speed to 3.2 mph, and you only do the workout for 27 minutes, it would not make much difference and you could expect nearly identical results.

So while specific numbers can be useful for getting trends to catch on, and they can be a convenient way to keep things standard for everyone in the gym, there is no particular magic about “12-3-30.”

Then what’s the merit of the 12-3-30 program? Well, the steep incline and relatively quick pace make it challenging enough, and it’s long enough in duration, that you’ll almost certainly break a sweat and burn a fair amount of calories.

The significant incline adds a level of intensity that translates well to improving your hiking and endurance abilities. The speed is fast enough to push most people, but generally not “too fast” to trigger major fatigue which might cause you to end the workout early. The 30-minute time limit encourages you to see the workout through, while also getting an appreciable number of steps.

As beneficial as it could be, it’s important to remember that you can and should tailor it to your individual needs, which will be explained in-depth later in the article. The exact programming numbers are less important than simply getting through a tough cardio workout for an effective length of time.

12-3-30 for Fat Loss

Workouts like 12-3-30 can be great in aiding fat loss. You will see lots of progress photos online crediting the workout plan. The fundamental mechanism for fat loss is always the same for every individual — achieving a consistent caloric deficit. If you perform a daily cardio workout that burns a lot of extra calories, it can naturally be great for fat loss.

However, not everybody is guaranteed to lose fat with this plan. For example, if you are inconsistent with training, you might not actually be burning that many calories each week. The same applies if you “water down” the workout too much. While the particular “12-3-30” numbers don’t matter that much, if you devolve the workout to something closer to 6-2-15, it’s not even close to the same workout anymore. Remember, the workout needs to be challenging and it needs to be done for a decent amount of time.

Furthermore, fat loss isn’t always certain because, while you might burn plenty of calories during a 12-3-30 workout, it still might not be enough to make up for the calories you’re eating. Regardless of your training program, your nutrition needs to be designed for fat loss if you want to see results.

There is a massive overeating problem when it comes to the classic Western diet and trendy social media workouts are not going to solve that. (1) As cliché as it may sound, you can’t outrun or, in this case, out-incline-walk your diet if you’re taking in too many calories.

The Drawbacks of 12-3-30

The main drawback of 12-3-30 is, frankly, that it is simply a cardio workout. Some fitness influencers actually go so far as to claim the treadmill routine is “all you have to do” to lose weight. But it’s not.

This brings up a massive issue. Not only do many people face an overconsumption issue when it comes to calories, but there is also a lack of strength training in many populations. Gone are the days where lifting weights is only for bodybuilders and powerlifters.

Countless anecdotal evidence (from long before 12-3-30 existed) along with abundant scientific research all demonstrate the same thing: optimal fat loss and significant body composition change requires strength training. (2)

Strength training is the only way to provide the stimulus your body needs to retain lean muscle mass. This is important because, when you’re in a caloric deficit, you are deliberately burning more energy than your body is taking in. This makes your body want to “eat away” your tissues — muscle and stored body fat alike — to fuel its basic function.

If your body doesn’t have the ability to hang on to muscle tissue, which is stimulated through strength training, you will lose a combination of body fat and muscle tissue. This is why some people don’t end up looking “lean” or defined when they lose weight. They simply look “skinnier,” saggy, or even frail. Furthermore, losing muscle reduces your metabolism and makes your bones weaker. (3)(4)

While seeing the number on the scale go down is often a good thing, you want that reduced body weight to be primarily from body fat, not lean muscle. Muscle retention requires a foundation of strength training. This is especially true for leaner and more trained individuals who are more prone to muscle loss, due to beginning with relatively lower body fat levels.

If you’re currently at a relatively heavier body weight or if you’re new to fitness, you might be able to get away with solely doing 12-3-30 without muscle loss… for a little while. Eventually, though, everybody benefits from strength training.

This is not so much a knock on the 12-3-30 workout plan, as much as it’s a comment on how it’s being “marketed” or widely promoted. For the best overall and long-term results, using 12-3-30 as your only form of exercise is not an effective plan.

The look that you are likely after will require you to lose fat while retaining precious muscle tissue, so let’s talk about how to get there without throwing the baby out with the bathwater.

Tailoring 12-3-30 to Your Goals

The textbook approach to 12-3-30 can be a productive cardio workout. It can help you burn some calories while improving general cardiovascular health and endurance. Another plus is that it’s not so intense that you can’t watch YouTube videos or pay attention to a podcast during the workout. Those kinds of strategic distractions can make a half-hour go by quickly.

However, it’s important to remember that you don’t need to stick exactly to the 12-3-30 prescription. That incline, speed, and duration could be pretty hard for beginners, so start slightly lower, slower, and/or shorter before gradually working your way up.

And please, for the love of all things good, do not make the 12-3-30 workout the foundation of your exercise plan. Many fitness trends are cardio-based, which will have some merit, but no matter how trendy they might seem, they don’t trump the foundations of strength training and proper nutrition.

So, while 12-3-30 can be simple enough for almost anyone to start, it’s ultimately a supplemental training method. The base of a fat loss plan should revolve around weight training and a good diet.

This means you should be lifting weights three to five days per week before worrying about tacking on any trendy cardio workouts. But, once you do add a plan like 12-3-30 (or something like 8-2-25, to get started), you might boost fat loss because it can burn quite a bit of calories for some people.

If you’re not finding measurable success on your plan after a few weeks, it’s OK. It simply means you need to reassess your nutrition. It is a reminder that strength training triggers muscle retention, but nutrition triggers your fat loss, and any clever cardio programming will always be, at best, an accessory to all that.

And if you simply don’t have time for 12-3-30, that’s OK, too. Despite the viral popularity, it’s not the only option for cardio training. You can do a “condensed” version for just 15 minutes with a higher incline or faster speed to make up for abbreviated time. Or you can try a different approach like a high intensity interval workout.

The Final Verdict

12-3-30 isn’t necessarily a fad. Using a treadmill-based workout that’s a challenging intensity for a significant duration can be effective. But, like all trends, it needs context. It may seem intriguing and tempting to hear about losing fat with a simple, straightforward workout, especially as you see already fit influencers following the plan.

It’s appealing to think that fat loss is as simple as getting on a machine for X incline at Y speed for Z time and results will just roll in. But the physiological foundations remain the same.

No matter your chosen workout, you need to be in a caloric deficit by managing your nutrition and, to ensure that deficit strips away primarily body fat while retaining lean muscle, you will need to strength train consistently.

If 12-3-30 has caught your eye, consider it as one part of an overall fat loss program. Don’t hang your fat loss hopes on one workout just because it has a high follower count on socials.

References

1. Kopp W. (2019). How Western Diet And Lifestyle Drive The Pandemic Of Obesity And Civilization Diseases. Diabetes, metabolic syndrome and obesity : targets and therapy, 12, 2221–2236. https://doi.org/10.2147/DMSO.S216791
2. Bellicha, A., van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour-Lambert, N., Pramono, A., Woodward, E., & Oppert, J. M. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22 Suppl 4(Suppl 4), e13256. https://doi.org/10.1111/obr.13256
3. Kim, G., & Kim, J. H. (2020). Impact of Skeletal Muscle Mass on Metabolic Health. Endocrinology and metabolism (Seoul, Korea), 35(1), 1–6. https://doi.org/10.3803/EnM.2020.35.1.1
4. Bettis, T., Kim, B. J., & Hamrick, M. W. (2018). Impact of muscle atrophy on bone metabolism and bone strength: implications for muscle-bone crosstalk with aging and disuse. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 29(8), 1713–1720. https://doi.org/10.1007/s00198-018-4570-1

Featured Image: Khakimullin Aleksandr / Shutterstock

The post The 12-3-30 Workout: Trend or Truth? appeared first on Breaking Muscle.

On a more serious note, personal training is not always a lucrative career choice, especially in the beginning. This doesn’t mean you can’t be relatively successful — and you’ll soon learn key steps to increase your odds. But, in general, personal training isn’t a fast-track to a six–figure salary.

Many people quit early because they don’t end up making as much money as they expected or they discover that being in a gym for 10 to 12 hours a day isn’t as fun or easy as it sounds. The daily process is often quite hard and it doesn’t live up to the fantasy of “getting paid to lift weights all day” while miraculously attracting celebrity clients.

Loving fitness is a great start, but you need to also love helping people and doing all the work that goes into it. We’re talking about cleaning the gym floors, getting up early, and staying late at the gym.

You’ll face plenty of obstacles in your early years as a personal trainer, so make sure you clearly define why you’re in it. If you want to really be successful, you will need to be in it for the long haul. Here’s a look at what it really takes, from A to Z, if you want to make a living as a trainer.

How to Become a Personal Trainer

• Education and Skills
• Getting Your First Job
• Building an Online Presence
• Training Private vs. In-Gym vs. Online
• Tricks of the Trade

The Necessary Education and Skills

To become a successful personal trainer, it’s first necessary to define what a personal trainer is, and then work backward. A personal trainer is somebody who provides fitness training services to a paying client. Simple as that. The most practical way to get a paying client is to start at a commercial gym.

Some trainers transition out of the gym and train clients privately, but one thing that all experienced personal trainers can agree upon is that you must start your journey as an employed personal trainer at a gym, ideally a well-known commercial gym. There are some trainers that are exceptions to the rule but, statistically, you’re likely not one of them.

So to “reverse engineer” further, you need to determine which gyms you would like to work at. Again, commercial gyms are usually going to be your best bet compared to a relatively small-scale private gym.

Find a busy gym you like that has a thriving community. If it’s close to where you live, that’s even better, but don’t overthink this step. Most trainers will “outgrow” their first gym quite quickly if they play their cards right.

Certification

Once you choose a gym, you need to figure out which personal trainer certifications they accept. You can find this information by searching online or by talking with a manager in person. Smile and look confident while you’re at it, because that will likely be your first boss before you know it.

Next, you need to obtain one of the certifications they accept. The more accredited and recognized the certification, the more likely your desired gym will require it. This is also why accredited certifications are more expensive.

So save up and study hard to get your first certification. The National Academy of Sports Medicine (NASM), the International Sports Sciences Association (ISSA), or the American Council on Exercise (ACE) are all reputable, time-tested organizations that would be a great choice for your first certification — nearly all gyms will accept these credentials. If you have some sort of higher education degree in the sports and fitness field, even better.

When you’re just starting out, getting any certification credential is frankly more important than how much you actually know. This is not to say education isn’t important, but it’s urgent that you get your foot in the door so you can get started gaining hands-on experience.

Ensure that you study the material thoroughly. You can usually take practice tests online to be confident before taking your official certification test.

Sales and People Skills

Even though training is fundamentally about exercise, the ability to “close a sale” is still incredibly important to being a successful trainer. You might be lucky to have a gym that gives you some clients freely, but you can’t depend on this. You need to make a living and build a client base fast. Not to mention, gyms are primarily looking for your sales and people skills when hiring you.

To build your toolbox, learn about human psychology and practice selling. It will take you much further as a personal trainer than reading another PubMed paper on protein or arguing online about biomechanics. Ultimately, your salesmanship and people skills will help you attain and retain clients, which will allow your service to help more people.

Learning more about people also allows you to target their emotional pain points, empathize, and find ways to improve the client on their own terms. Many clients don’t really care that you have a scientific six phase warm-up or that you can lecture them about deadlift technique. They simply want to get into a decent exercise routine and have a relatable person hold them accountable along the way.

Most of your clients will want to look better, but they’re not often trying to compete. So it’s certainly a line to walk when it comes to understanding the individual’s desire for physical changes without steering them toward bodybuilding or powerlifting. If you can communicate the perfect balance, you should be able to build a reliable clientele.

You’re Not a Trainer Until You’re Hired

Once you pass your certification test, congratulations, you’re now a certified personal trainer… on paper. To be an actual personal trainer, you need at least one paying client. This is where you start applying for a training position at the gyms you were scouting earlier.

This also circles back to why commercial gyms are so important. Sure, they’re an industrialized conglomerate that will take over 50% of your paycheck, but the benefits still outweigh the drawbacks.

When you’re first starting off, the benefits that a commercial gym offers are critical:

• Mentoring you through the process of selling, attaining, and training clients.
• Directing new members to your training services.
• Providing more foot traffic for you to apply your sales and people skills.
• Delivering consistent pay for all the hours you work, even when clientele is slow. This may mean additional responsibilities such as walking the gym floor and cleaning up or doing new member assessments and gym orientations.
• Creating other potential income opportunities like teaching group fitness classes, doing paid member assessments, or filling in as coverage when other trainers are sick.
• Depending on the gym, they may even cover the cost of your continuing education credits or recertification (presuming you succeed as a trainer long enough to need recertification).

In 2023, the personal training industry took a big hit from COVID-19 as gym shutdowns led to many trainers leaving the field. (1) This can actually work in your favor, as many reopened gyms are looking for new trainers.

Some gyms can even give you a decent stream of clients or leads, if the gym is busy enough. Years ago, you had to earn clients by trying to cold sell each member individually, even after you were hired by the gym.

Say Goodbye to “Normal” Hours

Your everyday life will change drastically, and this could be why many personal trainers quit. For starters, your income won’t be great and it likely won’t even be the same amount from week to week. That means vacations, fancy living, and social outings will all be put on hold.

In addition, you will work unconventional hours. Most of your potential clients will be working 9-5 jobs, meaning their available time to train with you will either be early in the morning or later in the evening.

You may eventually be able to transition away from this, but the more sacrifices you make earlier in your training career, the more likely you will succeed in the long-term. That’s why this nasty split-shift is almost always inevitable.

As you work your shift, you will essentially be training any client that you can schedule a session with. If you have few or no clients — which is understandable and expected as a new trainer— you will be doing lots of sales, new member orientations, and odd jobs like tidying up the gym or re-racking weights.

During the middle of the day, the typical gym will be slow. This is a great time to get your own workout in, text any clients to check up on them, or create business-related social media content.

Early on, it’s important to take as many opportunities as you can because it’s a hard business and there’s a lot of painful internal growth that needs to take place. If you are feeling burnt out, you’re probably doing something right. As politically incorrect or unsustainable as it might sound, nobody has ever truly crushed their career without beginning with disproportionate sacrifice.

Training in the Age of Social Media

Like it or not, it’s extremely important to have an online presence in the fitness industry. It can be another avenue for getting clients but, most importantly, it allows you to have your own business card in the background. It’s (literally) free advertising that only costs a bit of time and effort.

Making content and building your social media following is a long-term play. Most of your first personal training clients will be your friends, family, and people you talk to a lot at the gym because they’re the most readily available to you.

But if you invest time into your social media, eventually strangers (meaning: potential clients) from across the internet can start to know, recognize, and trust you as a fitness authority. And if they happen to live in your area, or anywhere reasonably close, they could contact you for paid personal training services.

Dedicate 30 to 60 minutes per day to make content, post, and engage with your audience using your professional social media account. It will also set you up to potentially take your business online in the future.

Commit to as many platforms as you can handle, but be realistic. You don’t need to film a 45-minute video for YouTube, and then pull a quote to post on Threads, and then turn a video clip into a gif for TikTok. If you can make a simple, quality post each day on Instagram, great. Consistency is the most important part of your online presence.

Again, approach it as a massive long-term play. All of the crazy “fitfluencers” you see with thriving businesses training celebrities, while they apparently waste time doing viral dances in the gym, are far and few in between.

That’s not the norm for 99% of trainers. You will likely bust your butt building an online presence with little to no return for at least a year or two. You will have to film stuff at odd hours and squeeze in content-making between clients. Sometimes you’ll work while you eat lunch and sometimes you’ll work instead of eating lunch.

Leaving the Gym

Once you’ve built up a stable clientele and you’ve moved up the ranks for higher pay as an employed and experienced personal trainer, there’s nothing wrong with staying at a commercial gym. If you’ve developed an effective pattern to find and retain clients, that’s great.

However, that is not the end game for many personal trainers. They often don’t like the restrictions of working at a commercial gym — whether it’s interpersonal drama with other trainers or just dealing with limited equipment. And many trainers certainly don’t like splitting their pay with the gym management, since the gym will always take a portion of the trainer’s fees.

Trainers Going Solo

Most personal trainers would rather be their own boss, so here’s how you transition from training in a commercial gym to working with clients privately.

First, you need a new space for the workouts. The most common option is to seek out local private gyms that rent out space to trainers. Usually, you either pay for each hour you actually work with clients or you pay a monthly fee to use the space regardless of your client load.

The good news is, you can now charge your clients whatever you want and keep the rest. So any added costs can be rolled into your rates.

Alternatively, you can build your own space somewhere, like making your own garage gym. This generally takes a lot more money upfront, but you can save down the road by avoiding overhead like commercial gym fees and gas for travel.

Whichever method you choose, build as big of a clientele as possible before officially transitioning to private training. If you’re considering this step, you should be making a pretty good income with a steady stream of clients.

You also need to have a backup marketing strategy in place because you won’t be able to rely on leveraging the commercial gym for new members. This is where social media, referrals, and new leads can become increasingly valuable.

But when you’re ready to make the transition, let management know. You should also be the one to tell your clients where you’re headed. Let them know the benefits of training with you privately. In addition, inform them that the gym will try to retain their business by giving them to another trainer.

If you’ve built enough rapport with your clients, at least half should transition with you. Naturally, some will want to stay because of logistics like pricing, gym proximity, etc. That’s normal and you certainly shouldn’t try to coerce anyone to go. That would also build a bad relationship with the gym, which is not good for your long-term reputation.

So you will likely take a big hit in income as you lose roughly half your clientele with any transition, but if your systems for referrals and attracting new business are in place, you should build up your clientele again within a few months. And now, you’re in a position to thrive on your own terms without being locked down as an employee at a commercial gym.

Transitioning Online

Most personal trainers eventually get worn down trying to physically train as many clients as possible. You only have so many hours a day to be face to face. With the rise of social media, everybody is transitioning to online coaching.

It allows you to have even more freedom and not be bound by location. It’s a natural desire for many personal trainers to free up most, or all, of their in-person hours by going virtual. If you absolutely love personal training, you can still keep a small roster of in-person clients.

Transitioning online is all about social media. This is where the long-term accumulation of an established online presence can help.

To first make the transition online, you should offer free or discounted online coaching to your friends, family, and social media audience. In return, they have to give you a testimonial and their before/after transformation (should they make one).

This allows you to build your online coaching systems and get familiar with online coaching because it’s a lot different than personal training. Get organized on what you offer, how to communicate with clients, and how to help them reach their goals.

From there, you market those before and afters and start building a clientele online. Clients’ progress photos will be your number one marketing tool, but you should still consistently ask for referrals. And always keep making content on social media.

Once your online income starts to outweigh your in-person income, you can decide how much you want to transition over. If you want to fully transition online, you’ll need to give your in-person clients notice.

About half might follow you online and the other half will likely prefer the familiar in-person coaching. As you can see with any transition you make as a trainer —from commercial gym to private or private to online—  it’s generally safe to assume around half of your clients will be retained.

For your remaining clients who don’t want to transition online, you should find another reputable local personal trainer who would be a good fit. Negotiate a deal with the trainer where you’ll direct your clients toward them for a referral fee.

Tricks of the Trade

With the rise of online coaching, many people don’t realize your best bet in the fitness industry is to lay your foundation as a personal trainer. Between the pandemic, the general state of the economy, and the competitiveness of the fitness industry, personal training is more challenging than ever.

But this can be good news. If you do your job well, you will stand out. Here are some first-hand tricks of the trade that can make your personal training journey even more successful.

• Client retention is critical. A majority of your success comes down to retaining your clients, not attaining clients. Fortunately, the only two things clients care about is progress and rapport. Make sure they see progress and, along the way, build plenty of genuine rapport with them.
• Care about your clients. In a world where everybody is always trying to do less, the best thing you can do is more. Really pay attention to your clients. Make yourself available outside of the training session. Check up on their fitness and their personal life. Remember their birthdays. Take them out to lunch randomly. Go the extra mile. This point cannot be stressed enough.
• Keep learning. Take your education seriously and always try to improve your craft.
• Get organized. Organize your schedule. Organize your client files. And have a good accountant to keep your finances in order.
• Be professional. Stay in shape — research shows this absolutely matters, especially in the eyes of prospective clients. (2) Show up on time. Wear clean clothes. Don’t check your phone or eat during sessions. These may sound obvious, but they’re not always so obvious to a lot of new trainers.
• Be unique. Give exercises funny names. Have inside jokes with your clients. Offer beverages. Print out a picture of your client’s celebrity crush to motivate them during the session.

The Next Generation of Personal Training

Personal training is becoming rarer because the personal side of life is dying in society. Everything is digital, automated, and impersonal. But these issues are exactly what can make good personal trainers even more successful. They focus on the personal side of things rather than the training side.

What you know is certainly important, but how much you care about your clients is so much more important. When they notice that you text back faster than most of their close friends, it means much more to the client than how many bench variations you know.

References

1. Bratland-Sanda, S., Mathisen, T. F., Sundgot-Borgen, C., Sundgot-Borgen, J., & Tangen, J. O. (2020). The Impact of Covid-19 Pandemic Lockdown During Spring 2020 on Personal Trainers’ Working and Living Conditions. Frontiers in sports and active living, 2, 589702. https://doi.org/10.3389/fspor.2020.589702
2. Boerner, P. R., Polasek, K. M., True, L., Lind, E., & Hendrick, J. L. (2021). Is What You See What You Get? Perceptions of Personal Trainers’ Competence, Knowledge, and Preferred Sex of Personal Trainer Relative to Physique. Journal of strength and conditioning research, 35(7), 1949–1955. https://doi.org/10.1519/JSC.0000000000003027

Featured Image: PeopleImages.com – Yuri A / Shutterstock

The post How to Become a Personal Trainer in 2023 appeared first on Breaking Muscle.

Yet even if your previous treadmill experiences failed to elicit motivation or effective results, it’s not too late to change your tune. Whether you’re focused on losing fat, improving your metabolic conditioning, or recovering efficiently, this popular piece of home gym equipment can help put you on a path to success.

Plus, you don’t have to invest what can seem like countless hours and steps to make physique, performance, or health improvements. Here are three goal-specific workouts that only take 30 minutes to complete and have the potential to transform your opinion about treadmills.

30-Minute Treadmill Workouts 

• For Fat Loss
• For Conditioning
• For Recovery

30-Minute Treadmill Workout for Fat Loss 

While nutrition plays a major role in your ability to lose body fat, exercise can enhance your efforts to trim extra inches off your waistline. (1) However, if you have a limited window to hit the gym, it’s important to get the most bang for your fat-burning buck. When it comes to your next treadmill session, swap out the slow, steady-state approach for something that’s proven to be more efficient and effective: high-intensity interval training. (2) 

Sprint Intervals 

This type of workout isn’t for the faint of heart. Ultimately, though, sprint intervals provide a unique stimulus that simply can’t be replicated with steady-state cardio training. Combining brief periods (less than one minute) of high-intensity runs with a far less demanding walking interval of equal time will push you mentally and physically. 

Most importantly, however, this method provides more fat-burning upside than simply going at the same speed throughout your workout. In fact, a study comparing calories burned during 30 minutes of HIIT, weight training, running, and biking showed that HIIT participants burned 25-30 percent more calories. (3)

Considering you need to be in a calorie deficit to lose body fat, following a well-structured eating plan that prioritizes protein and engaging in strength training and HIIT-style cardio can be quite a powerful fat-loss solution. (4) 

Keep in mind that you can make this workout more demanding in a number of different ways. Setting the treadmill on a low incline will put more stress on your quads and your glutes. As you improve, you can reduce the rest time between sets, which could give you room to fit a few more rounds within that 30-minute window. 

Because this workout is ultra-demanding on just about every part of your lower body, it’s best to save it for a non-leg day. Additionally, while you can pencil it into your schedule two to three times per week, make sure to do so on non-consecutive days so you’re able to recover and hit the gym again. 

Treadmill Interval 

• How to Do it: Set the treadmill to a flat position. Gradually build up speed until you reach a jogging pace. At the two-minute mark, increase the speed to a level in which you can safely maintain a sprint for the desired time. After you’ve hit your target time for the first part of the interval, decrease the speed and maintain a slow pace for an equal amount of time.
• Programming: Five sets of 30 seconds at a sprint pace, followed by 30 seconds at a slow pace (casual walk). Rest for two minutes, then repeat the circuit twice. Then, complete two sets of 45 seconds at a fast pace, followed by 45 seconds at a slow walking pace. Rest for two minutes, then repeat once.
• Rest Time: Rest two minutes after each completed circuit.

RELATED: Best Treadmills for Home

30-Minute Treadmill Workout for Conditioning 

Metabolic conditioning may lead to fat loss, but that’s not the sole objective. Rather, this exercise methodology is all-encompassing in its mission to improve both your endurance and strength. Increasing your work capacity can allow you to shine brighter in your weightlifting sessions or give you the cardiovascular foundation to maintain an elevated heart rate for a longer period. 

Incline Intervals 

The treadmill presents a prime opportunity to get in better overall shape if you take advantage of the incline feature. Unlike the fat-loss workout, though, you don’t have to go top speed to get closer to your end goal. 

That said, interval-style training reigns supreme when it comes to conditioning. You can take things to the next level (literally) through incline treadmill training, which has been shown to be effective for improving oxygen consumption, blood lactate responses, and muscle power. (5)

This 30-minute treadmill workout revolves around manipulating the incline and the speed in a pyramid-style fashion. Once you navigate through that portion, you’ll get a chance to finish on a high note with a run that’ll force you to push through every last step. 

Treadmill Incline Intervals

• How to Do it: Begin with a three-minute warm-up at a comfortable walking speed with the incline at 3%. Every two minutes, increase the incline by 2% and the speed by 0.5 until you reach 15 minutes. Then, reduce the speed by 0.5 and the incline by 1% every two minutes until the 23-minute mark. At that point, ramp up the speed, set the incline between 3 to 5% and finish with a higher intensity run, followed by a brief cooldown interval.
• Sets and Reps: 10 “sets” of two-minute incline intervals, one five-minute running interval, and a two-minute cool-down period. 30 minutes total training time.
• Rest Time: No rest time between intervals.

30-Minute Treadmill Workout for Recovery 

Not every treadmill program has to be interval-based. In fact, a no-frills, steady-state-style session is a great way to recuperate from a muscle-building workout. If you want to get your body primed to train again, a treadmill-centric approach is simple, yet effective. 

Steady State and Stretch 

When it comes to recovery, staying stationary won’t yield the best results. On the contrary, movement is key to reducing lactic acid buildup, eliminating toxins, and shuttling nutrients into your cells. (6) 

A positive correlation between increased blood flow and performance recovery makes low-impact forms of aerobic exercise a logical choice. (7) While that doesn’t mean you should fully eliminate rest days, it does mean you should incorporate active recovery into your weekly routine. Cycling and swimming fit the bill, as does a steady-state treadmill workout. 

You don’t need to overcomplicate it, either. Depending on how much time you have, you can pair a timed walk with a series of mobility exercises to enhance your recovery. 

Treadmill Walk and Mobility

• How to Do it: Start with the treadmill on a flat position, or very low incline (from 1 to 3%). Set the speed to a brisk walking pace you can comfortably maintain for 20 to 25 minutes. Then, complete each of the exercises outlined in the “warm-up” sequence below.
• Sets and Reps: One “set” of a 20 to 25-minute walk, followed by 5 to 10 minutes of mobility work. 30 minutes total training time.
• Rest Time: No rest time.

How to Warm-Up for a 30-Minute Treadmill Workout

When you’re about to spend 30 minutes on a treadmill, it might be easy to think you don’t need to warm-up. However, that’s certainly not the case — especially if you want to fully reap the rewards of your upcoming cardio session. 

Completing a structured warm-up protocol not only offers injury prevention and performance benefits, but it also gives you a chance to prepare your mind for the challenges ahead. (8) And considering you’ll have to repeatedly ramp up the intensity to optimize fat burning, you’ll need to prime your joints, muscles, and tendons before you dive into your workout.

This four-part warm-up routine addresses key areas like the hamstrings, hips, and glutes — all of which will be put to the test once you step foot on the treadmill. 

30-Minute Treadmill Workout Warm-Up

1. Forward Leg Swing: Stand straight with your feet about hip-width apart. While keeping one leg stationary, carefully swing the opposite leg forward and backward in a controlled movement, progressing from small swings to larger ones. Complete two sets of 10-15 repetitions per leg before moving to the next exercise. 
2. Hip Circle: Stand with your feet shoulder-width apart and your hands on your hips. As you shift your weight to one foot, maintain an upright posture and slowly rotate your hip in a clockwise direction as if you were drawing a circle. Complete 10 repetitions, then go counterclockwise for another set of 10. Perform twice on each leg.
3. Lateral Lunge: With your feet hip-width apart, take a lateral step with your left leg. Push your hips back and bend your left knee until it reaches 90-degrees. Drive off of your left foot and return to the starting position. Perform 10 repetitions, then switch sides. Repeat before finishing with the final exercise. 
4. Kang Squat: Stand up straight with your feet between hip- and shoulder-distance apart and your toes pointed slightly out. Place your hands behind your head, brace your core, and hinge forward at your hips. Then, lower your torso until it is almost parallel with the floor. Sit your hips back and bend at the knees until you reach a full-depth squat. Push through your heels and perform the opposite motion to return to a standing position. Complete one set of 10-12 reps. 

Don’t Underestimate the Power of a Half-Hour

Any 30-minute workout can be effective — as long as you put in the effort. Although treadmill training alone won’t necessarily give you your ideal physique, it can be strategically incorporated into your overall fitness routine as a way to drop body fat, get in better condition, or aid in recovery. Commit a half-hour to this misunderstood machine and you may be surprised at how much you enjoy every minute of whatever workout you choose.  

References

1. Kolnes, K. J., Petersen, M., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise training on Fat Loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
2. Viana, R. B., Naves, J. P. A., Coswig, V. S., De Lira, C. a. B., Steele, J., Fisher, J., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
3. Falcone, P. H., Tai, C., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., Crona, K. P., Kim, M. P., & Moon, J. R. (2015). Caloric expenditure of Aerobic, Resistance, or Combined High-Intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and Conditioning Research, 29(3), 779–785. https://doi.org/10.1519/jsc.0000000000000661
4. Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of Nutrition and Metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
5. Ferley, D. D., Osborn, R., & Vukovich, M. D. (2014). The effects of incline and Level-Grade High-Intensity Interval treadmill training on running economy and muscle power in Well-Trained Distance runners. Journal of Strength and Conditioning Research, 28(5), 1298–1309. https://doi.org/10.1519/jsc.0000000000000274
6. Draper, N. (2006, March 1). Effects of active recovery on lactate concentration, heart rate and RPE in climbing. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818679
7. Borne, R. F., Hausswirth, C., & Bieuzen, F. (2017). Relationship between blood flow and performance recovery: a Randomized, Placebo-Controlled study. International Journal of Sports Physiology and Performance, 12(2), 152–160. https://doi.org/10.1123/ijspp.2015-0779
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These feats of strength left an indelible impression and, sooner or later, they found their way into the gym and began developing their own muscular prowess. A few of the most straightforward avenues for lifters to test themselves is with “the big three” powerlifts — the squat, bench press, and deadlift.

Competitive powerlifting offers a chance for lifters of any age, size, or experience to compare themselves to modern day peers as well as legendary lifters of the past. Here’s a look at what it takes to complete remarkable powerlifting performances.

Powerlifting Records

• What is Powerlifting?
• Powerlifting Divisions and Categories
• Current Powerlifting Records

What is Powerlifting?

To begin on page one, it’s important to understand what “powerlifting” actually is. While it might sound counterintuitive, powerlifting is distinctly different from weightlifting. The sport of weightlifting, as presented in the Summer Olympics, challenges athletes with the snatch and clean & jerk movements. Powerlifting tests athletes with the back squat, flat bench press, and deadlift (either conventional stance or sumo) to complete a “total” weight lifted for the contest.

The sport of powerlifting formally began in 1964 with “The Powerlifting Tournament of America” being the first organized and recognized competition of the squat, bench press, and deadlift. Perhaps not coincidentally, the contest was held in York, Pennsylvania — home of US Olympic weightlifting coach and founder of York Barbell, Bob Hoffman.

As powerlifting continued to grow, both across the United States and internationally. By the 1980s, it was considered a full-fledged, albeit niche, competitive sport. From the late 1970s until the early 2010s, it garnered enough widespread attention to warrant a dedicated print magazine, Powerlifting USA, which showcased sport-specific news and training features.

As the sport of powerlifting grew in popularity, recreational lifters found a relatable outlet for testing their strength. While Olympic weightlifting is largely considered to rely on significant exercise technique, the big three powerlifts are relatively more simple to learn, making them more accessible to the average gym-goer.

Powerlifting, in general, has nearly become synonymous with simply trying to build sheer strength in the gym. However, the sport itself has always revolved around three foundational exercises performed under specific criteria. If lifts are performed with different or “loose” technique, they’re ineligible for an official record.

Squat

In a powerlifting competition, the barbell back squat is the first of three movements tested. Depending on the specific federation and ruleset, the barbell is either supported on squat stands or in a monolift — a hydraulic-assisted machine which allows lifters to set up in a squat stance without repositioning their feet.

Powerlifting squats are universally tested by requiring lifters to descend until their hip joint is parallel to their knee joint. This is where the common cue “squat to parallel” comes from. Contrary to some common opinions, “parallel” is not necessarily related to the lifter’s thigh position because heavily muscled legs may not appear to reach parallel when the hip is at a suitable depth.

Lifters may use either a low bar or high bar setup, depending on their individual preference. The key performance factor is reaching the target depth, and the lifter’s body type and mobility will dictate their most efficient technique.

Bench Press

The flat barbell bench press is the sole test of pure upper body strength in a powerlifting competition. The majority of powerlifting federations have grip standards, often maintaining a grip that has at least one finger in contact with the pre-set ring markers on the barbell. Lifters must keep their head, shoulders, and glutes in contact with the bench throughout the entire press, while also keeping their feet touching the floor.

The barbell is lowered to chest-level and must remain in contact with the athlete’s body until a judge gives the “press” command to begin the ascent. This ensures a consistent depth marker for each lifter while helping to prevent momentum from bouncing the bar off of the chest. The bar is then held in the locked out position until the lifter receives a judge’s command to “rack.”

Controversially, lifters may initially set up with an arch in their lower back which may add pressing stability and reduce their range of motion, making the lift less challenging. However, some federations, such as the International Powerlifting Federation (IPF), have taken steps to limit the degree of arch lifters may use.

Deadlift

“The meet doesn’t start until the bar hits the floor,” is a common phrase heard in powerlifting circles to emphasize the importance of the contest’s final movement — the deadlift. With the bar beginning on the floor, lifters must complete a deadlift in one smooth motion. Jerking or “hitching” the bar up the thighs disqualifies the lift. Full lockout is achieved when the lifter’s legs are straight and their shoulders are behind the bar.

In competition, powerlifters are not allowed to use lifting straps, but can grab the bar with a double-overhand, mixed (over/underhand), or hook grip (grabbing the thumbs along the underside of the bar).

Internet meme culture seems to enjoy claiming that “sumo deadlifts don’t count,” but no actual powerlifting organization has fallen in line with that approach. Lifters are free to choose their own deadlift stance — conventional, sumo, or somewhere in between — according to their individual leverages and optimal power output.

Total

The powerlifter’s total is the sum of their best performance in each of the three lifts. Powerlifters get three attempts for each movement, with only the highest weight being tallied for their total. If a lifter fails all three attempts at an exercise (aka “bombs out”), they are unable to post a total.

Informally and outside of competitions, some lifters recognize benchmarks such as “the 1,000-pound club” (454 kilograms), where a 1,000-pound/454-kilogram total is reached in the big three lifts in a recreational gym setting.

In competition, an elite total is generally considered to be 10-times the lifter’s body weight. However, in men’s heavier weight classes (generally 220-pounds/100-kilograms), totals approaching 2,000 pounds (907 kilograms) are considered “elite,” and are the sign of a highly advanced strength athlete. Women’s competitors have ideal totals that are similar, but reduced slightly.

Powerlifting Divisions and Categories

Competitors in the sport of powerlifting are separated not only by weight class, but by age group, sex assigned at birth, and the use (or lack) of supportive equipment. Each of these variables are relevant factors to determining powerlifting records.

Weight Classes

In the majority of powerlifting federations, weight classes are broken up in roughly 15 to 25-pound (seven to 11 and a half-kilogram) increments. The IPF — the oldest, largest, and arguably most well-known federation — has eight weight classes for men and women, all using slightly adjusted categorizations compared to other federations. The most commonly found weight classes are as follows:

Men’s weight classes:

• 52 kilograms (114 pounds)
• 56 kilograms (123 pounds)
• 60 kilograms (132 pounds)
• 67.5 kilograms (148 pounds)
• 75 kilograms (165 pounds)
• 82.5 kilograms (181 pounds)
• 90 kilograms (198 pounds)
• 100 kilograms (220 pounds)
• 110 kilograms (242 pounds)
• 125 kilograms (275 pounds)
• 140 kilograms (308 pounds)
• 140+ kilograms (above 308 pounds)

Women’s weight classes:

• 44 kilograms (97 pounds)
• 48 kilograms (105 pounds)
• 52 kilograms (114 pounds)
• 56 kilograms (123 pounds)
• 60 kilograms (132 pounds)
• 67.5 kilograms (148 pounds)
• 75 kilograms (165 pounds)
• 82.5 kilograms (181 pounds)
• 90 kilograms (198 pounds)
• 90+ kilograms (above 198 pounds)

At competitions, athletes typically weigh-in no more than two hours before the start of the contest and they must weigh below the weight cap for their class. This helps to ensure that athletes in a given weight class are competing at generally comparable body sizes.

Age Groups

Similarly, age divisions are most often categorized by younger athletes (Sub-Junior and Junior), open competitors (without specific age guidelines), and Masters (lifters over 40 years old).

Sub-Junior lifters are generally 14 to 18 years old, while Junior lifters are 19 to 23 years old. To more accurately designate competitors, Masters athletes are typically sorted into five to 10-year increments. For example, “Masters I” may incorporate ages 40 to 49; “Masters II,” ages 50 to 59; “Masters III” would include 60 to 69-year old competitors, and “Masters IV” collectively compares athletes over 70.

Men and Women

The majority of powerlifting federations require athletes to compete according to the gender they were assigned at birth. In recent years, this has become an increasingly complicated situation particularly with regard to transgender strength athletes.

The categorization, and whether or not the athletes can compete in any capacity, often comes down to the individual powerlifting organization. For example, USA Powerlifting (USAPL) does not permit female-to-male athletes to compete in the Men’s division. The USAPL stands by their consistent stance which forbids any athlete from competing when using external androgens for therapeutic use, whether it is a transgender athlete maintaining normal-range testosterone levels or an aging cisgender men’s competitor maintaining similar testosterone levels.

The USAPL also does not allow male-to-female athletes to compete in the Women’s division, citing potentially lingering physiological benefits the athlete may experience from the period before transition. However, the data on those benefits is mixed, and potentially negligible. (1)

The IPF, however, follows the International Olympic Committee (IOC) guidelines regarding transgender athletes. In the IPF, as well as several other organizations, male-to-female athletes may compete in the Women’s division as long as they meet specific criteria such as declaring their gender identity and maintaining it for a minimum of four years, as well as documenting decreased testosterone levels for at least 12 months prior to competing.

The IPF also allows female-to-male powerlifters to compete as long as their testosterone levels are within the normal range for Men’s competitors.

Raw vs. Equipped

Raw lifting and equipped lifting are two of the most significant forks in the road when it comes to competitive powerlifting. The differentiation is built around whether or not the powerlifting wears specialized clothing to support and assist each movement.

In raw powerlifting, athletes typically use a weightlifting belt to support their core, knee sleeves to stabilize their knee joints during the squat, and wrist wraps for joint stability during the bench press. Knee wraps, which differ from sleeves and provide more direct benefit to increasing squat strength, are sometimes considered a slight variation of raw lifting — often designated “raw with wraps.”

With equipped lifting, competitors are allowed to use specially designed shirts and/or briefs (shorts) which aid in the completion of the lifts. The unique gear is essentially designed to be extremely stiff, which resists bending or flexing. While this can be an advantage in locking out the weight on a given exercise, it also makes the descent more challenging.

Equipped gear is designed in a variety of “levels” — single-ply or multi-ply — depending on the amount of assistance provided, as determined by the thickness and construction of the gear. Equipped lifting generally allows the use of heavier weights in competition.

However, equipped records in the deadlift are, interestingly, rarely higher than raw deadlifts. Likely due to standard deadlift technique, starting in the bottom position, which doesn’t allow briefs to provide significant assistance.

Current Powerlifting Records

For some general context, here’s a brief snapshot of several powerlifting records which currently stand (as of the time of this writing).

Squat

• 305 kilograms (672.4 pounds) Men’s Raw — Austin Perkins — 74.9 kilograms (165 pounds)
• 342.5 kilograms (755 pounds) Men’s Multi-Ply — Gerard McNamara — 60 kilograms (132 pounds)
• 366 kilograms (806.9 pounds) Raw with Wraps — Chris Pugh — 82.1 kilograms (181 pounds)
• 471 kilograms (1,038.3 pounds) Men’s Single-Ply — Ed Coan 109.8 kilograms (242 pounds)
• 490 kilograms (1,080.2 pounds) Men’s Raw — Ray Williams — 140+ kilograms (308+ pounds)
• 162 kilograms (354.9 pounds) Women’s Raw — Tiffany Chapon — 47.6 kilograms (105 pounds)
• 263 kilograms (578.7 pounds) Women’s Single-Ply — Carola Garra — 67.1 kilograms (148 pounds)
• 305 kilograms (672.4 pounds) Women’s Raw with Wraps — Hunter Henderson — 82.1 kilograms (181 pounds)
• 285.5 kilograms (629.4 pounds) Women’s Raw — Sonita Muluh — 90+ kilograms (198+ pounds)
• 367.5 kilograms (810.2 pounds) Women’s Multi-Ply — Amber Hanson — 90 kilograms (198 pounds)

Bench Press

• 205.5 kilograms (453 pounds) Men’s Masters II Raw — David Ricks — 93 kilograms (205 pounds)
• 213.4 kilograms (470.7 pounds) Men’s Raw — Eddie Berglund — 67.1 kilograms (148 pounds)
• 272.8 kilograms (600.7 pounds) Men’s Raw — John Haack — 99.8 kilograms (220 pounds)
• 351.5 kilograms (774.9 pounds) Men’s Single-Ply — Kostiantyn Musiienko — 99.8 kilograms (220 Pounds)
• 408.3 kilograms (900 pounds) Men’s Multi-Ply — Jason Coker — 89.8 kilograms  (198 pounds)
• 142.9 kilograms (315 pounds) Women’s Raw — Cosette Neely — 44 kilograms (97 Pounds)
• 146 kilograms (321.8 pounds) Women’s Masters I Raw — Jennifer Thompson — 67.1 kilograms (148 pounds)
• 182.5 kilograms (402.3 pounds) Women’s Raw — Emily Hu — 59.8 kilograms (132 pounds)
• 225 kilograms (496 pounds) Women’s Single-Ply — Rhaea Stinn — 82.1 kilograms (181 pounds)
• 240.4 kilograms (530 pounds) Women’s Multi-Ply — Laura Phelps-Stackhouse — 74.8 kilograms (165 pounds)

Deadlift

• 408.7 kilograms (901 pounds) Men’s Single-Ply — Ed Coan — 99.8 kilograms (220 pounds)
• 410 kilograms (903.9 pounds) Men’s Raw — John Haack — 89.8 kilograms (198 pounds)
• 440 kilograms (970 pounds) Men’s Raw — Benedikt Magnusson — 140+ kilograms (308+ pounds)
• 457.5 kilograms (1,008.6 pounds) Men’s Multi-Ply — Andy Bolton — 140+ kilograms (308+ pounds)
• 487.5 kilograms (1,074.7 pounds) Men’s Raw — Danny Grigsby — 124.7 kilograms (275 pounds)
• 200 kilograms (440.9 pounds) Women’s Raw — Heather Connor — 47.6 kilograms (105 pounds)
• 222.5 kilograms (490.5 pounds) Women’s Single-Ply — Carrie Boudreau 55.8 kilograms (123 pounds)
• 275 kilograms (606.2 pounds) Women’s Raw — Kristy Hawkins — 74.8 kilograms (165 pounds)
• 290 kilograms (639.3 pounds) Women’s Raw — Tamara Walcott — 89.8+ kilograms (198+ pounds)
• 315 kilograms (694.4 pounds) Women’s Multi-Ply — Becca Swanson 89.8+ kilograms (198+ pounds)

Total

• 838.4 kilograms (1,848.5 pounds) Men’s Raw — Taylor Atwood — 74.8 kilograms (165 pounds)
• 985 kilograms (2,171.5 pounds) Men’s Single-Ply — Oleksandr Kutcher — 74.8 kilograms (165 pounds)
• 1,033.5 kilograms (2,254.2 pounds) Men’s Raw — John Haack — 89.8 kilograms (198 pounds)
• 1,152.5 kilograms (2,540.9 pounds) Men’s Raw — Jesus Olivares — 140+ kilograms (308+ pounds)
• 1,360.8 kilograms (3,000 pounds) Men’s Multi-Ply — Donnie Thompson — 140+ kilograms (308+ pounds)
• 428.5 kilograms (944.6 pounds) Women’s Raw — Tiffany Chapon — 47.6 kilograms (105 pounds)
• 687.5 kilograms (1,515.6 pounds) Women’s Raw — Kristy Hawkins — 74.8 kilograms (165 pounds)
• 726 kilograms (1600.5 pounds) Women’s Single-Ply — Agata Sitko — 82.1 kilograms (181 pounds)
• 725 kilograms (1,620.4 pounds) Women’s Raw — Tamara Walcott — 89.8+ kilograms (198+ pounds)
• 816.5 kilograms (1,800 pounds) Women’s Multi-Ply — Laura Phelps-Stackhouse — 74.8 kilograms (165 pounds)

References

1. Roberts TA, Smalley J, Ahrendt DEffect of gender affirming hormones on athletic performance in transwomen and transmen: implications for sporting organisations and legislatorsBritish Journal of Sports Medicine 2021;55:577-583.

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