How to Perform a Reverse Grip Pulldown

The reverse grip pulldown is also knowns as the reverse grip lat pulldown. It is a strength-building exercise that targets the lats while also strengthening the back, forearm, and biceps. It entails a downward rotation of the back of the shoulders as well as shoulder joint extension.

It emphasizes your forearms, biceps, triceps, and back muscles more than other variations of lat pulldowns because it is performed with a supinated or underhand grip.

The trapezius muscles help to complement the shoulder muscles and improve lower back stability while performing the exercise.

It helps to stimulate the lower latissimus dorsi, thereby making the lats appear more thicker and fuller.

How to Perform a Reverse Grip Pulldown

Reverse hip exercise

Assume a sitting position after attaching a wide-grip bar to the cable pulldown machine. Check that the knee pads are adjusted to a level that is appropriate for your height.

Hold the pulldown bar with a supinated or underhand grip, palms facing your torso, at a distance slightly closer than your shoulder width.

While both arms are extended in front of you, bring your torso back at a 30 degree angle, bending your lower back and protruding your chest out. It’s the starting point.

Draw your shoulders and upper arms down, bringing the bar closer to your body until it touches your upper chest.

Hold the contracted position for a second before slowly bringing the bar back to the starting position when your lats are stretched and your arms are fully extended.

Rep until you’ve reached your desired number of reps.

Tips for Reverse Grip Lat Pulldowns

Once you’ve reached maximum contraction, make sure to squeeze your back muscles and keep your elbows close to your body.

Maintain a static upper torso while bringing the bar closer to your body, only allowing your arms to move.

Throughout the movement, only use your forearms to hold the bar.

What muscles do reverse grip pulldowns work?

Riverse hip exercise

The Reverse Grip Lat Pulldown works the back, as well as the shoulders, biceps, and forearms. During the exercise, the latissimus dorsi (lats), a broad fan-shaped back muscle, is specifically targeted. required.

While you are standing, hold the lat pulldown bar with an underhand grip, keeping your hands shoulder-width apart. Holding onto the bar, take a seat on the provided seat, keeping your feet flat on the floor and your knees bent at 90 degrees. The purpose of the pads in most lat pulldown machines is to keep the legs from moving while you are exercising. The pads should be placed comfortably on the tops of the thighs.

Strengthening phase: Pull the bar slowly to your collarbone until you feel the muscles contraction. Maintain an upright posture throughout each repetition. The resistance level selected should be difficult enough to fatigue the muscles by the end of the set.

While you are maintaining your torso position, return the bar to the starting position very slowly while continuing to securely grasp the bar. Repeat for as many times as you wish.

If you do not have access to a Lat Pulldown machine, you can perform the exercise using resistance bands while seated or standing. Ensure that the bands are securely fastened to a stable overhead surface and that the tension is sufficient to reap the strength benefits.

While a shoulder width apart grip is the most common way to perform a Reverse Grip Lat Pulldown, you can also use a narrower grip. Just keep your elbows from flaring out to the sides as you pull.

During the strengthening phase, try to pull primarily with your back muscles rather than your biceps. At and near the end of the repetition, pulling the shoulders slightly back and downward can help.

Chin Ups can be used in place of the Reverse Grip Lat Pulldown for those who are strong enough to pull their own body weight.

If you are a beginner, begin with 1 to 2 sets of 8 to 12 repetitions, two to three times per week, with a day of rest in between. As you gain strength, you can increase the resistance, repetitions, or sets.

Not all exercises are suitable for everyone. Consult your doctor for advice if you have pre-existing joint problems or medical conditions.

How do you do a reverse grip pull down?

The reverse-grip lat pulldown strengthens the back, biceps, and forearms. The underhand grip emphasizes the biceps and forearms slightly more. This exercise also improves lower back stability.


i. Take an underhand grip on a straight-bar attachment, with your palms facing you, and your hands slightly wider than shoulder-width apart. Your arms should be fully extended upward at this point. This is where you’ll begin.

ii. Pull your elbows down and back slowly while squeezing your shoulder blades together. The bar should rest in front of your chest. Pause for a moment, then slowly return the bar to its starting position.

Trainer Suggestions

Drive your elbows toward your rib cage and squeeze your shoulders together to activate the muscles in your back.

Don’t limit yourself to a limited range of motion. Pull the bar all the way up to your sternum.

Avoid rounding the upper back. Make sure you stand tall, chest up, and put your shoulders to the back.

Is a reverse grip lat pulldown effective?

Lat pull-downs are a powerful weight-training exercise. They can be done on a cable machine at your gym or fitness center by using a variety of grips and positions to develop several muscles in your upper body. You can target the lats while also strengthening the shoulders, biceps, and middle back by performing reverse-grip lat pull-downs.


Reverse-grip lat pull-downs, also known as underhand cable pull-downs, are exercises that specifically target the latissimus dorsii, or lats, which is the broad muscle that runs across the middle of your back. It connects to the ribs, spine, pelvis, and upper arms and is responsible for many shoulder joint movements such as straightening, extension, and moving the arm closer to the middle of the body, adduction. The lats also help you rotate your arm inward, also known as medial rotation.

While not the primary muscle targeted, the biceps brachii is also worked out during reverse-grip lat pulls. When you curl your arm up and flex, you can see the biceps, which are the main muscles in the front of your upper arm. It runs from the shoulder blade to the radius bone in the upper forearm. The biceps assists in flexing the elbow and also rotating the forearm upwardly. They are most commonly associated with lifting movements.


Reverse-grip lat pull-downs can also work your shoulder muscles, deltoids, and rotator cuff. The deltoids are the rounded muscles that cover the area and attach to the scapula, clavicle, and humerus. They enable you to press your arms up, raise them to your sides, and move them forward and backward. The rotator cuff’s inner shoulder muscles also help stabilize the shoulder and allow for proper rotation.

The Upper Back

You can strengthen the muscle associated with tension and neck pain by performing reverse-grip lat pulls. The trapezius muscles are responsible for elevating, depressing, and adducting the scapula and connect to the skull, spine, clavicle, and scapula.

Chest Reverse-grip Lat Pulls work the front of the body as well by strengthening the chest muscles. The pectorals, which run from the sternum and ribs to the humerus, are primarily responsible for upper arm movements such as flexion, moving the arm close to the body, and rotation.

Safety and Specifications

Maintain control of the cable and bar when performing lat pulls and avoid allowing it to pull you up off your seat. You can maintain control by using a manageable weight, which will also aid in proper form. Keep your core engaged to relieve pressure on your lower back, and if you’re just starting out, start with a light weight until you’re comfortable with the movement, then gradually increase the weight as you gain strength. During each session, aim for three sets of 10 to 12 reps.

Reverse grip lat pulldown alternatives

The reverse-grip pull down is an exercise that works on the back and biceps. It is done on a pull-down machine, which can be found in gyms or health clubs. Alternative exercises for the reverse-grip pull down does the same work on the muscles but do not necessarily need the purchase of such costly equipment.


A level, sturdy bar placed high enough so that you can hang from the bar without touching the ground is all you need for a pullup. If the bar is too low, you are expected to cross your feet and also bend your knees. Grab the bar with your hands apart. Allow your body to hang from the bar while keeping your arms straight, then pull yourself up toward the bar until your chin is over it. Lower yourself back down, using controlled motion, and then pull yourself back up, never letting your muscles completely relax. Maintain a straight posture and avoid swinging motions.

Dumbbell Row with One Arm

Dumbbells or other weights, as well as an exercise bench or any sturdy, flat bench, are required for this alternative to the lat pull down. To exercise the left side, stand on the bench’s left side, with your right hand, knee, and lower leg on the bench. Extend your left arm straight down to the floor and pull your shoulder blade back, keeping your back straight and parallel to the floor. Lift the weight straight up to your chest, keeping your elbow close to your body. Hold the weight in place by squeezing your shoulder blades together, then lower it. To work the opposing set of lat and bicep muscles, switch sides.

Rowing on an Incline Bench Barbell

Place barbells on the floor at the high end of your bench and incline it. Lie facing down with your chest at the high end and your feet on the floor on either side of the bench for support. Raise the bar as far as possible using a wide, overhand grip (hands slightly wider than shoulder width and palms facing you), then slowly lower it back to the floor. Throughout the lift, keep your head up, your eyes forward, and your elbows pressed against your body. If you take a pause at the top of the lift and squeeze your shoulder blades together before lowering the barbells, you’ll increase the intensity.

Which grip is best for lat pulldown?

The Ideal Lat Pulldown Form: So far, we’ve only discussed the various styles of lat pulldowns. While this is important for muscle activation, it is only when combined with proper technique that you will get the most bang for your buck. Research has shown that doing the lat pulldown while following proper instruction can increase lat activation.

Here is a quick checklist outlining proper lat pulldown technique:

Using a closed, overhand grip, grasp the handles slightly wider than shoulder width.

Keep a neutral torso and spine with a slight backward lean (I suggest approximately 10-15o backward).

Exhale as you pull the bar down toward your upper chest. By keeping the elbows pointed down toward the floor, you can avoid internal rotation of the shoulder during the pull.

Continue to pull downwards until the bar reaches the chin level. The pulling phase should be carried out in a smooth and controlled manner. Do not swing the body backwards too much as this could pull the weight down.

Allow the bar to slowly return to the starting position while controlling the weight once it reaches the chin. Avoid shrugging at the beginning of the movement (this will keep muscular tension on the lats).

Many sports, such as swimming, gymnastics, wrestling, and rugby, contain critical movements that could benefit from using these techniques to develop strong lats. Even if you don’t play sports and just want to improve your back strength or get the “v-taper” of a great pair of wings, the basics and benefits of the lat pulldown are the same for everyone.



What are hip abduction exercises good for?

Hip abduction is the movement of the leg away from the body’s midline. Every day, we utilize this movement to step to the side, get out of bed, and get out of the vehicle.

The hip abductors are essential but frequently overlooked muscles that let us stand, walk, and twist our legs with ease.

Hip abduction exercises may not only help you achieve a tight and toned rear, but they can also help prevent and cure hip and knee discomfort. Hip abduction exercises are beneficial to men and women of all ages, particularly athletes.

Hip abduction anatomy

The gluteus medius, gluteus minimus, and tensor fasciae latae are the hip abductor muscles (TFL).

They not only assist twist the leg at the hip joint, but they also help move the leg away from the body. When walking or standing on one leg, the hip abductors are required to maintain stability. Weakness in these muscles may cause discomfort and impair mobility.

Advantages of Hip Abduction Exercises

What are hip abduction exercises good for?

Knee valgus should be reduced.

Knee valgus is a condition in which the knees collapse inward, creating the impression of being “knock-kneed.” This is particularly prevalent in young ladies and elderly people, as well as those with muscular imbalances or poor exercise technique.

According to researchTrusted Source, knee valgus is linked with a lack of hip strength, and hip abduction exercises may help address the condition.

Muscle activation and performance are improved.

The hip abductors are intimately linked to the core muscles and play an important role in balance and athletic activity. Many individuals acquire weak gluteus muscles as a result of spending so much time sitting throughout the day.

Inactivity for an extended period of time may cause the body to “switch off” certain muscles, making them difficult to activate during exercise. This may cause your body to use muscles that aren’t designed for those activities.

The incorrect use of muscles may result in discomfort, poor performance, and difficulties performing specific activities. Techniques for increasing gluteus medius activation during squats, such as wrapping a resistance band around the knees, may improve overall performance.

Reduce pain

Overuse injuries, patellofemoral pain syndrome (PFPS), and iliotibial band syndrome (ITBS) may all be caused by weakness in the hip abductors, especially the gluteus medius. When you sit for extended periods of time or walk down stairs, PFPS may cause discomfort below the kneecap.

According to research, individuals with PFPS are more likely to have hip weakness than those who do not have knee discomfort. This lends credence to the notion that hip abductor strength is essential for knee health and stability.

Treatment for PFPS usually involves anti-inflammatory medications, rest, and stretching of the muscles around the hip and knee, in addition to activities that strengthen the quadriceps, hip abductors, and hip rotators.

Hip abduction exercises’ efficacy

It is unclear if hip abduction weakness is a consequence of or a cause of knee issues. The research on the connection between hip abduction and knee problems has shown conflicting results. Strengthening these muscles, on the other hand, has a positive effect in general. According to a 2008 research A six-week workout regimen that emphasized strengthening the hip abductors had excellent benefits for Trusted Source. At two, four, and six weeks, physical function was strongly linked to hip abductor strength.

A 2011 research looked at the efficacy of a hip abductor strengthening program on 25 people, 15 of whom had PFPS. They discovered that individuals with PFPS had an improvement in strength and a reduction in discomfort after three weeks.

Hip abduction workouts may provide many advantages. These exercises, which are often utilized in both therapeutic settings and among bodybuilders and weightlifters, assist develop key muscles required for stability and injury prevention.

Lying side leg lifts, clamshells, and banded side steps or squats are all exercises that may help increase hip abductor strength.

Does hip abduction help glutes?

What are hip abduction exercises good for?

Yes, if done correctly, hip abduction is beneficial to the glutes. Hip abduction, or the displacement of the leg away from the midline of the body, is a fast and simple method to strengthen the glutes and core muscles. Every day, individuals do this movement for basic activities like moving to the side, getting out of bed, and getting out of the vehicle.

The hip abductor muscles support the hip by connecting the thigh bone to the pelvis. These muscles are important yet often neglected since they let individuals to stand, walk, and rotate their legs easily. They also maintain their balance when walking or standing on one leg. Hip abduction exercises increase gluteal muscle strength, allowing individuals to lift heavier weights and alleviating back discomfort.

While the core muscles help with balance and mobility, the hip abductors help with physical movement. Abductor muscle exercise improves the body’s strength, balance, and mobility, as well as treating and preventing knee discomfort and joint problems. A sedentary lifestyle, on the other hand, may result in weaker abductors, with the individual depending on the incorrect muscles for movement, raising strain on the joints, producing discomfort, reducing bodily performance, and increasing the chance of injury.

Which muscles are in charge of hip abduction?

Abduction is primarily controlled by the following muscles:

Gluteus medius (middle intestine)

The gluteus medius is a large, wide muscle that connects the femur (thigh bone) to the pelvic ilium (crest).

This muscle aids in the rotation of the thigh outward from the center of the body, providing for a steady walking stride.

This muscle may weaken as a result of injury to the nerve that feeds it or to structures (bones) to which it is connected, causing the individual to limp.

Gluteus minor

The gluteus minimus is a muscle that connects the ilium and femur.

This muscle is responsible for hip extension (the movement while standing up straight and moving the thigh backward).

The gluteus minimus aids abduction (movement away from the body’s midline) and medial (inward) rotation of the thigh at the hip.

What are the hip abduction muscles?

Hip abductor muscles are the muscles that reside on the side of the hip. Their primary tasks are to move your leg away from your midline and to attach your pelvis to your femur while standing on one leg. This enables you to retain your balance and keep your pelvis reasonably level. These layers are influenced by the trochanteric bursa.

Hip abductor muscles are divided into three layers:

1. The hip abductor muscles’ deepest layer

Gluteus minimus (smallest muscle), which attaches to the hip joint capsule and is believed to have an essential function in the joint’s stability. It goes from the outside side of the pelvis to the femur’s anchor point (greater trochanter).

2. The Hip Abductor Muscles’ Middle Layer

Gluteus medius (middle-sized muscle) connects the pelvis to the top of the femur (greater trochanter) and is one of the primary muscles that helps regulate pelvic posture.

3. The Hip Abductor Muscles’ Superficial Layer (Closest to the Surface)

The gluteus maximus (biggest gluteal muscle) and the tensor fascia lata (TFL) muscles. These muscles exert their influence on the lateral hip through their connections to the iliotibial band, a long fibrous band that runs along the outside of the hip, thigh, and knee (ITB).

How to do hip abduction exercises at home

Hip weakness is a common source of activity-related injuries, particularly among runners and cyclists. Fortunately, hip strength may be increased, which can help minimize injury and discomfort. It takes time to strengthen your hip abductors, so start gently and gradually.

Leg Lifts on the Side

This basic workout is one of the easiest methods to strengthen your hip abductors. It may be done anywhere, at any time, and needs no special equipment.

Yoga or workout mat, or a comfortable, firm surface, is required.

Hip abductor muscles, particularly the gluteus medius, were exercised.


i. Stack your hips and lie on your side.

ii. Fold your floor-side arm under your chin to support your head.

iii. Put your upper hand on the floor in front of you to remind yourself not to lean forward or backward.

iv. Stack both feet and bend them.

v. Lift your upper leg slightly higher than your hip and hold for 2 seconds until you feel your hip bend.

vi. Lower down for a count of three, then return to the starting position.

vii. Repeat for 10 repetitions on one side, then switch to the other leg, working up to 3 sets.

viii. Aim for 20 repetitions on each side as you improve.

Hip drops

Hip drops are used to treat a weak hip abductor, which may cause mechanical problems in the legs such as iliotibial band syndrome.

This basic, but deliberate, motion must be executed with control and body awareness to ensure that the hip, rather than the legs, initiates the movement.

A elevated step, such as the bottom of a staircase, or a workout bench with one or two risers are required.

Gluteus medius was operated on.


i. Place one foot on a step or elevated surface.

ii. Maintain a straight standing leg.

iii. Lower the other leg, beginning the action from your hip.

iv. Throughout the action, keep the standing leg straight and the shoulders steady.

v. Maintain the lowered posture for 2 seconds without allowing our pelvis to rotate.

vi. Return to neutral with your hips leveled once again.

vii. Lower and raise each gently and carefully.

viii. 12 to 15 repetitions on each side, working up to 20 to 25 on each side.

Sidewalks with Resistance Bands

Resistance combined with lateral movement is an excellent method to strengthen the hips. Bodyweight lateral steps may be a good place to start for those who have extremely weak hips.

The addition of resistance targets the muscle and promotes development and strength, which aids in injury prevention.

A tiny resistance band is required. These are available at your local gym, sports shop, or physical therapy facility. They are also available for purchase online. They are excellent traveling buddies for on-the-go fitness.

Hips, glutes, and core muscles worked


i. Wrap the resistance band around your ankles above the bone.

ii. Squat down into a semiseated posture with your feet beneath your hips. Maintain a forward look and keep your shoulders back and down.

iii. Step to the side and press your heel on the resistance band.

iv. Step together again until your feet are hip-width apart.

v. Focus on driving the foot out with your hips, and make sure your feet are parallel. Your toe will attempt to take the lead in the movement. Maintain constant strain on the band.

vi. Step to the side for another 10 to 12 steps.

vii. Return for 10 to 12 steps in the other direction.

You may also perform them in a fixed posture if you have limited room. Just remember to push your body out with your foot rather than allowing your foot to perform all of the in and out action on its own.

Advanced: To build strength, begin with low resistance and progress to stronger resistance bands.


This clamshell exercise may seem ridiculous, but it is an excellent and simple method to strengthen the hips. It may also be helpful in identifying hip imbalances.

No special equipment is required; just a yoga mat or a solid, comfy surface would suffice.

Hip, gluteus medius, and hip abductor muscles were exercised.


i. Lie on your side with your arm folded beneath your head like a cushion.

ii. Stack your hips and knees, bending them in such that your hips are approximately 45 degrees bent forward.

iii. Make sure your body is in a long neutral posture and that your head, pelvis, and feet are all aligned.

iv. While keeping your feet stacked, engage your core and twist your top knee up and open utilizing your hip.

v. Hold this position for 2–3 seconds before returning to the starting position.

vi. Complete this exercise 10 times on each side, gradually increasing to 20 repetitions.

Should I wrap my knee if it hurts?

Should I wrap my knee if it hurts?

Wrapping an elastic bandage over your knee can help reduce discomfort and impairment caused by osteoarthritis by supporting and stabilizing your knee joint. Knee wrapping can also assist reduce swelling after an accident by applying gentle compression to aid in the restoration of blood and lymph flow to the heart. It is critical to wrap your knee correctly so that you effectively support your knee joint while neither restricting movement or reducing circulation.

When Should You See A Doctor?

Should I wrap my knee if it hurts?

If you experience substantial knee pain or stiffness that is interfering with your ability to do daily duties, such as sitting, standing, or walking, you should arrange an appointment with your healthcare practitioner to treat your symptoms.

When Should You Wrap Your Knee?

Wrapping an elastic bandage over your knee might help relieve knee discomfort and instability by giving external support to your knee joint. Wrapping your knee might be especially helpful if you suffer knee discomfort caused by osteoarthritis, which worsens over time.


The American Academy of Rheumatology and the Arthritis Foundation guidelines for the management of knee osteoarthritis strongly recommend the use of tibiofemoral knee braces, particularly for people whose arthritis pain limits their ability to walk independently without the use of an assistive device such as a cane. Clinical evidence supports the use of knee bracing to support the knee joint, reduce discomfort, enhance knee stability, and improve overall gait quality.

Wrapping your knee with an elastic bandage is also a practical approach to support your knee, and the bandage can be quickly fitted and changed.

If you have arthritis, wrap your knee and wear the bandage all day to aid with walking and other weight-bearing activities. Remove the bandage at night to avoid skin irritation and lessen artery compression. Wrapping your knee can also help with the pumping of blood back to the heart in the early stages of recovery after an acute injury if edema is present.

Injuries Can Be Avoided

While knee bracing is strongly advised for individuals with severe osteoarthritis, there is insufficient evidence to support the use of knee bracing or wrapping for other knee problems. Clinical data shows that knee braces, sleeves, or wraps are not advised for the treatment of patellofemoral pain2, and there are no particular recommendations for or against the use of knee wrapping for knee ligament, cartilage, or meniscus injuries. 4

Wrapping your knee may be effective for giving additional support and stability to your knee in order to prevent injury, particularly while performing repetitive high-impact or joint-loading activities such as running, leaping, and heavy squats. If your knee only hurts during certain activities or if you are using a knee wrap as a preventive strategy, wrap your knee just during activity and remove the bandage after you are finished.

How do you bandage a knee that hurts?

Should I wrap my knee if it hurts? 4980897790 158c5bfb6c c 1 Should I wrap my knee if it hurts?

The ideal approach to wrap your knee is to wrap a bandage over it tightly enough to keep it in place and give modest compression without impeding movement or blood flow. Most elastic bandages are 2 to 6 inches wide and 4 to 6 feet long, allowing enough length to wrap around the body numerous times.

Wrap your knee as follows:

i. Wrap the bandage around your knee around mid-calf, with the beginning of the bandage on the outside of your knee.

ii. Wrap the bandage around your leg, circling below your knee two or three times to establish an anchor, moving from the side of your leg toward the front of your torso.

iii. Pull the bandage up from behind your knee in a diagonal direction around the outside of your leg toward your inner thigh above your knee after the anchor is set. At this stage, the wrap should not cross over your kneecap.

iv. Wrap once around your thigh above your knee cap from here.

v. After wrapping the bandage once around your thigh, slide it in a diagonal behind your knee from your inner thigh to your outer lower leg behind your knee and wrap it once around your calf.

vi. Wrap the bandage diagonally from behind your knee back up to the front of your thigh, crossing at a diagonal on the outside of your leg after one loop around your calf.

vii. Steps 4–6 should be repeated to continue wrapping in a figure-eight pattern.

viii. When you’ve finished wrapping the full length of the bandage roll, use a clip to connect the end of the bandage to a part of the knee wrap.

Other Suggestions

When using a knee wrap, you should be able to bend your knee without feeling restricted in your range of motion. The knee wrap should give support and stability to your knee joint while allowing you to move it freely.

Wrapping the knee too tightly will limit appropriate bending of your knee, which is required for functional tasks such as walking, stair climbing, and getting in and out of a chair. If you can’t bend your knee enough, your body will typically compensate with other motions, which might create discomfort or other issues with your hips and lower back.

If you have discomfort, aching, or pallor in your leg, this might be an indication that you bandaged your knee too firmly. The wrap should feel comfortable and secure, supporting your knee while providing a little amount of compression without putting too much strain on your knee’s surrounding muscles.

If you bandage your knee to help reduce swelling, you should also apply ice and elevate your leg to reduce discomfort and inflammation and aid in the restoration of blood flow to the heart. Resting your knee after an acute injury can also help reduce inflammation and speed up healing.

Should you wrap a knee injury overnight?

A compression wrap is a must-have tool for treating some sorts of sports injuries, particularly those involving edema. This low-cost medical equipment may be used to treat a variety of ailments, including mild sprains, strains, and even torn ligaments or tendons. Compression wraps are thus essential for any first aid bag, whether for camping excursions, outdoor activities, or just having on hand at home, and they may also be used therapeutically to recondition fatigued arms or legs after a long day at work.

One often asked topic about compression wraps is whether or not wounded body parts should be wrapped overnight. Even while compression can bring comfort to swollen parts of the body for lengthy periods of time, the solution is not as simple as it may appear, thus it is critical to understand when using a compression wrap overnight is recommended and when it is strongly discouraged.

A compression wrap is a type of elastic bandage that may be wrapped over a variety of injuries and conditions. Unlike a tourniquet, the main goal is not to constrict blood flow, but rather to enable appropriate blood flow inside your veins and arteries by applying enough pressure to the afflicted area. This is why compression wraps, for example, are an excellent therapy for varicose veins.

The pressure provided by a tight compression bandage can aid in the removal of excess fluids from an injury. This reduces edema, especially in sites of significant tissue tearing or burst blood vessels. Compression wraps can be wrapped over injured wrists and ankles, as well as swelling arms and legs, to relieve discomfort from runner’s knee. These Wraps can also be helpful in allowing contusions or bruises to heal correctly. By wrapping a compression wrap over the injured region, oxygen and nutrients can be appropriately transported to the damaged tissues, allowing the injury to heal much faster and the discoloration to fade.

Aside from regular sprains and fatigued muscles, you may benefit from putting a compression bandage over open wounds, cuts, and grazes. Once again, the compression wrap’s pressure promotes more effective transport of nutrients and oxygen to the afflicted tissues. In principle, this speeds up healing and reduces fluid collection surrounding the incision.

When using a compression wrap, you should anchor the wrap at least 3 inches above and below the afflicted region before wrapping around the swelling or damage. It is also critical to ensure that the wrap is neither too loose or too tight. If the wrap is too loose, it will not give enough compression to the affected region. A wrap that is overly tight, on the other hand, can limit blood circulation, which may be extremely harmful and impede your body’s healing, causing further discomfort and even tissue damage. To determine if a wrap is too loose or too tight, slip your fingertip between your skin and the wrap without trouble, but the wrap should still sit snugly against your skin.

When applying a compression wrap, the figure-8 wrapping technique is commonly advised. Wrap the bandage around a ligament and then pass it across and around the wounded region to provide equal pressure. When employing a compression wrap, another useful technique is to overlap the preceding turn by half each time the bandage wraps around the damaged region to provide uniform compression distribution.

. Compression wraps may be made even more effective by using different temperatures.

Applying ice over a compression wrap is an effective treatment in most acute injuries because it induces broken blood vessels and injured tissues to constrict, halting the development of edema. Ice is most helpful in the first 48 hours following an accident and gives immediate pain relief if there is redness, swelling, soreness, or warmth in or around the injured area to ensure that compression is distributed evenly

• Compression wraps may be made even more effective by using different temperatures.

Applying ice over a compression wrap is an effective treatment in most acute injuries because it induces broken blood vessels and injured tissues to constrict, halting the development of edema. Ice is most helpful in the first 48 hours following an accident and gives immediate pain relief if there is redness, swelling, soreness, or warmth in or around the injured area. However, it is critical to avoid using ice in conjunction with compression for a lengthy period of time, since this might result in severe damage such as frostbite.

Placement of a heated towel over the compression wrap, on the other hand, is most useful for persistent pain and injuries that are two or more days old. While you would believe that applying heat to a fresh injury would assist relieve pain and bring comfort, it might instead aggravate the swelling. However, after 48 hours or longer, employing warmth in conjunction with the compression wrap opens up your blood vessels, assisting in the outflow of the extra fluids that create edema.

• Make full use of the R.I.C.E. method.

It is highly advised that you use the Rest, Ice, Compression, and Elevation, or R.I.C.E., strategy to optimize the effects of a compression wrap. These four stages are regarded as the gold standard response to sprains, strains, and swelling Resting your injured limb or sprained area of your body can assist to avoid aggravating it and generating more swelling and pain. Elevating the injury as it is being squeezed ensures that any surplus fluids gathered around your injury are evacuated more efficiently.

How do you compress a knee injury?

RICE—Rest, Ice, Compression, and Elevation—can be used as soon as possible after an injury, such as a knee or ankle sprain, to decrease pain and swelling while also promoting healing and flexibility.

Swelling can be reduced by compressing the wounded or irritated region or wrapping it in an elastic bandage (such as an Ace wrap). Wrap it loosely, as this might create further swelling below the afflicted region. If the bandage becomes too tight, loosen it. Numbness, tingling, increased discomfort, coldness, or swelling in the region beneath the bandage are all indications that the bandage is excessively tight. If you believe you need to use a wrap for more than 48 to 72 hours, consult your doctor; a more serious condition may be present.


Upper/lower split training is a type of training designed to maximize results in terms of rapid muscle growth. Many people swear by this routine, implying that it has something to offer.

It works as follows: You switch back and forth between two different workouts. That’s all there is to it; it’s as simple as that. On the first day, you focus solely on your upper body. The following day, you focus solely on your lower body. Repeat this cycle until you reach the desired level of euphoria (minus rest days, of course). Of course, there are ways to make it a little more complex and precise, which we will discuss later.

Why Is Upper/Lower Split Training Beneficial?

The upper/lower split method has the advantage of increasing the number of days per week that you can train. By concentrating on one area of the body at a time, you can allow for more recovery time between sessions. Assume you’ve just completed your upper-body workout. It will be about 48 hours before those muscles are used again after this.

What makes this a good thing? Because studies have shown that muscles respond significantly better to a more frequent regimen. In the above-mentioned study, two groups of people were tested: one did the upper/lower split, while the other used a two-day-per-week total-body workout. Finally, the upper/lower group demonstrated significantly greater muscle growth.

Here’s a much more detailed study that came to the same conclusion. Three groups were used in this test. The first group worked out once a week, the second twice a week, and the third three times a week.

Those who worked out with maximum weight and minimal reps (group one) lost slightly more weight, but groups 2 and 3 increased their muscle size and strength significantly more. We could cite several more studies demonstrating the importance of frequent training, but you’ve probably gotten the idea by now.

Another advantage of this workout is that it is suitable for the modern world’s hectic schedules. Because you have so much freedom in how you design this workout, it is much easier to incorporate into your daily routine.

The upper/lower split workout has five distinct variations. You could make your own variant, but you’d be better off starting with these tried-and-true methods:

Two-Day Workout

The Three-Day Workout

Four-Day Workout

The Three-Four-Day Workout

Workout for 4-5 Days

The first three methods are self-evident: You exercise two, three, or four times per week, alternating on a regular basis. The last two require a bit more explanation. Methods four and five employ a two-week rather than a weekly schedule. For example, if you use method four, you would exercise three days the first week and then four days the following week. Method number five is the same as method number one, but with a different number.

It is still necessary to discuss the spacing of your rest days. There are many points of view on this subject, but we believe the answer is self-evident. As previously stated, the main advantage of this workout is that it allows for longer rest periods between workouts without reducing the frequency of your workouts. We recommend that you train every other day to get the most out of this benefit. As a result, your recovery time ranges from 48 to 72 hours.


The classic upper / lower split is a training split in which you train your entire upper body one day and your entire lower body the next. Upper lower splits are extremely effective for increasing muscle mass and strength because they reduce muscle group overlap and emphasize large, compound exercises such as squats, deadlifts, presses, pull ups, and rows.

However, one of the aspects of the classic upper-lower split that I appreciate the most is its adaptability. An upper body / lower body split can be organized in three ways:

4 weeks of workouts

Three workouts per week

2 times per week

Each of these options has advantages and disadvantages and is best suited to different types of trainees.

The 4 day upper/lower split is very healthy for bodybuilders and weightlifters who prefer to train with high-frequency programs. This split is particularly effective for assisting powerlifters in increasing their strength on lower-body exercises such as squats and deadlifts.

In fact, upper / lower split is the most popular training split in the world among athletes. This training split is used by many of the world’s strongest athletes, including World’s Strongest Man winner Eddie Hall in 2017.

The three-day upper/lower split is one of the world’s most underappreciated training splits. It allows you to train or exercise each body part once every 5 days, which falls somewhere between the “high-frequency” and “low-frequency” schools of thought.

Many of the world’s top bodybuilders and powerlifters, such as IFBB pro David Henry and the world’s strongest bench presser Julius Maddox, achieve their best results by training muscle groups once every 5 days.

If you’re having trouble recovering from four heavy workouts per week, this is a fantastic option for you. The 3 day upper / lower split is used to great effect in many of the world’s best training programs for size and strength, including Dante Trudel’s DC Training program.

Many of the world’s strongest powerlifters, including world record holders Stan Efferding and Eric Lilliebridge, prefer the two-day upper / lower split. This split allows elite powerlifters to recover significantly more time between workouts, which comes in handy when squatting and deadlifting over 800 pounds!

The two-day upper / lower split is also beneficial for hard gainers and trainees with poor recovery ability. The extra days off between workouts ensures that your central nervous system is always fully recovered, allowing you to have consistently excellent workouts.

I hope you found this upper / lower splits primer useful! Let’s take a closer look at the three different types of upper / lower splits to see which one is best for you.


There is no definitive answer as to whether bodypart splits or full-body workouts result in more muscle growth. According to 5 months of my own personal data, bro splits maximize workout intensity and duration, while full-body workouts maximize workout frequency. Both workout programs resulted in muscle growth for me. My advice is to mix up your workouts (for example, if you’re doing splits now, try full-body) and keep a close eye on how frequent, intense, and long your workouts are.


There are two schools of thought in workout programming if you want to build muscle:

Split, bro. On different days, you target different muscle groups. Chest and triceps on the first day, and then back and biceps the following day.

A full-body workout. Every muscle group is worked out in a single workout three times per week.

So, which is superior? You’d think science would have figured this out by now, right? No, it does not. Only one credible study that compared bro splits to full-body workouts was found.

Brad Schoenfeld, the self-styled “Hypertrophy Specialist,” attempted to answer this question by conducting a split test with 19 well-trained men. His findings: When comparing the full-body group to the bro split group, there was a significant (1.1mm) increase in forearm flexor muscle thickness in the full-body group.

Is the issue resolved? No, not quite. Here’s why, based on Brad’s analysis of his own research.

The volume was controlled in the study.

It’s important to remember that the volume between conditions was equated in the study. This was done in order to isolate the effects of frequency on muscular adaptations, which is an important strategy for determining causality. However, one of the primary advantages of a split routine is the ability to increase per-workout volume while still allowing for adequate recovery between sessions. Because there is a clear dose-response relationship between volume and hypertrophy, total weekly volume must be considered. Doing a split routine with a higher volume weekly could have performed well, if not better than, the total body routine.

The novelty factor

The vast majority of study participants reported using a split routine as the foundation of their regular workout programs, with muscles worked only once per week. This however is of the opinion that the novelty factor of the total body routine influenced the results. There is some evidence that when program variables are changed outside of traditional norms, muscular adaptations improve. As a result, it’s possible that participants in the total body group benefited from the unusual stimulus of training more frequently.

The investigation

Because the verdict is still out, I decided to try three different workout programs to see how my body reacted to each.

The Three Workout Plans

Bro Divided into four days per week.

1x per week for chest, shoulders, and triceps

1x per week, back and biceps

Legs once a week

1x per week abs

Three days per week, full-body workout.

Chest, shoulders, triceps, biceps, and lower back Legs and Abs 3 times per week

4 days per week, upper/lower split.

2x per week, chest, shoulders, triceps, biceps, and upper back

Legs, Abs, and Lower Back twice a week

4 Crucial Metrics

During the workouts, I measured four variables:

Workout Intensity: The number of reps performed per week

Workout Duration: The total amount of time spent on weekly workouts.

Workout Frequency: Workouts per week, divided by body part

Muscle Mass is calculated as Muscle Mass Percentage x Weight.

What made me choose these metrics? The three main levers for progressing workouts are intensity, duration, and frequency. Lifting more weight (intensity), for longer periods of time (duration), and more frequently (frequency) is the recipe for muscle mass.

What were the outcomes?


Bro splits increased intensity and duration while decreasing frequency.

At the expense of duration and intensity,full body frequency was maximized.

On frequency, duration, and intensity, upper/lower fell between the two others.

Full-body increases frequency, while bro split increases intensity and duration.

Intensity of the bro split is higher than that of the full-body split and roughly equal to that of the upper/lower split. Weekly reps of 1,075

Duration is greater than that of both full-body and upper/lower. Every week, I spend 208 minutes.

Lower frequency than both full-body and upper/lower. 0.96 workouts per week per body part


Intensity: This split is less intense than both the bro split and the upper/lower split. 950 repetitions per week

Duration: Less time than both the bro split and the upper/lower split. Every week, I spend 164 minutes.

Frequency: Greater than the bro split and the upper/lower split. 2.81 workouts per week, per body part

Upper/Lower Division

Intensity: Greater than full body, roughly equal to bro split. Weekly reps of 1,065

Duration: longer than full body but shorter than bro split. Every week, I spend 197 minutes.

Frequency: Less frequent than full body, more frequent than bro split. 1.60 workouts per week for each body part

So, how about Muscle Mass? Muscle mass was difficult to measure over the last 5 months because I did a mini-cut during full-body workouts in March. I believe the drop in muscle mass in March was due to calorie restriction rather than workout programming. But, when my calorie intake is more consistent, I hope to try out a full-body routine again. Overall, it appears that all three programming structures enabled me to gain muscle mass.


Workout Specifications

The following workout is designed for those who only have a set of dumbbells at their disposal.

It can be done by those who exercise at home, those who travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my three-day dumbbell only routine.

This workout can be done as a full-body workout for up to 12 weeks.

You may want to consider changing the volume, weight you use after 12 weeks. For instance,you might want to buy a new pair of dumbbells, or perhaps join a local gym that will have a wider range of equipment for you to use.

The program requires you to exercise four days per week. It is entirely up to you which days you choose to exercise. That being said, it’s best to rest 48-72 hours between your two upper body workouts and 48-72 hours between your two lower body workouts.

As an example, perform the workouts in the order listed and take your rest days on Wednesdays and weekends. Rest days are ideal for incorporating cardio training, flexibility training, foam rolling, or a combination of the three.

This workout is designed to help you gain muscle. However, depending on your calorie intake, it can also help you achieve your fat loss goals.

Rest periods should be limited to 30-60 seconds for this workout program.

If you have any additional questions about this upper/lower dumbbell workout program, please leave them in the comments section below!



Athletes with specific weaknesses in a muscle group may benefit from upper/lower body splits. Upper/lower body splits benefit certain types of athletes, such as bodybuilders whose goal is size rather than performance, because it allows them to lift the heaviest weights possible during a session.

Is the total gym good for building muscles?

The complete gym places you on a bench that is connected to two pulleys and can move back and forth. This sliding seat is connected to a little tower. The tower serves as an anchor and also aids in determining the resistance at which you exercise. The higher the slope, the more difficult the exercise.

The complete gym may also be used for squats and other workouts, depending on the model accessories you choose. Pulley work is used to train the arms, while squats at an angle work the legs. The whole gym may be folded up and placed under a bed or in a closet after usage.

Many of the equipment seen in a professional gym may be replicated using a pulley and sliding bench setup. The complete gym will not replace a cardio machine or free weights for athletes, but it will keep you active if you are older or recovering from an injury.

Advantages of Total Gym

Is the total gym good for building muscles?

The following are the benefits of a complete gym:

i. Low environmental impact

ii. Low risk of injury

iii. Versatile.

One advantage of the complete gym is that it has a small footprint and can be readily stowed. If you live in a tiny apartment, the complete gym will not take up a full room of your already restricted area during the day. Simply fold it and store it next to the ironing board or under the bed.

The injury risk for a muscle-building and toning workout equipment is extremely minimal. Depending on how comfortable you are, you can sit or lay on the bench. There are no weights that can be thrown at you. The machine itself is not particularly frightening. A significant advantage is that you can utilize the complete gym even if your hips, knees, or the rest of your legs are not in good enough condition to walk.

The pulley system allows this machine to be utilized in a variety of directions and combinations. This manner, you can receive a total-body exercise with only one machine.

The disadvantages of the complete gym

Is the total gym good for building muscles?

The following are the disadvantages of the complete gym:

i. Impact is minimal.

ii. Failure proclivity

iii. It’s difficult to do long-term cardio.

Overall, the gym has a minimal effect since it just utilizes your body weight. This is more than enough to get in shape, but if you want to set world records and bulk up, you’ll also need some free weights and real runs outside or on a treadmill. If you are in the whole gym’s senior citizen target demographic, this is probably not of interest to you, but commercial and home gym operators may want to explore it. A rogue echo cycle costs about the same as a whole gym.

The pulleys and sliding bench may fail, and it is generally difficult to repair them oneself. They are also very loud after a period of heavy usage. When combined with the fact that the structure is light and foldable, you gain mobility at the expense of stability. The whole gym is still excellent, although it is more prone to mistake than a stationary machine.

If your primary aim is to lose weight, doing cardiovascular workouts for 20 minutes is one of the greatest methods to get there. Swimming may be an alternative if your joints are hurting. You’d be hard pushed to perform the same thing for 20 minutes in the complete gym.

Muscles will get stronger if they are stimulated on a regular basis. Depending on your age and fitness level, this may be accomplished via the complete gym or other resistance exercises such as squats, push-ups, and pull-ups. A frequent misunderstanding is that your workout routine will help you gain muscle. In the end, it is your body that adjusts. Components like as sleep and nutrition have a larger impact and are frequently more difficult to address. Begin with your sleep, nutrition, and overall activity level. Then progress to the complete gym.


Is total gym good for legs?

The legs are made up of several main muscles, including the calves, shins, and thighs (quadriceps and hamstrings). Total Gym enables you to activate all of these muscles at the same time with strength and aerobic exercises in order to improve endurance, core stability, muscle mass, and fat burn.


How many days a week should you use the total gym?

This one of the most often asked questions among gym attendees, and the answer varies significantly depending on who you ask, what your objectives are, how much available time you have, how old you are, what your exercises consist of, and your current fitness level.

Most individuals who exercise frequently (i.e. 2 – 5 days per week) are not attempting to appear like a Professional Bodybuilder or train to perform like a World Class Athlete. They typically exercise because they wish to enhance their overall health, make their clothing fit better, or just look better. Individuals with lofty goals, such as the Bodybuilder or World Class Athlete described above, exercise for various lengths of time, at varying intensities, and at varying frequency.

With being stated, if you want to know how long you should exercise for, you must first assess your current fitness level as well as precisely define your objectives so that you may best decide what kind of program would benefit YOU the most.

For example, if you are a 65-year-old with a beginning fitness level and decide to go on a fitness adventure that involves shedding more than 100 pounds, your exercises would begin at a lower intensity level. Begin with 2 – 3 days per week, with exercises lasting 20 – 40 minutes, with the aim of increasing to 60 minutes within a month of beginning your new fitness routine.

However, if you are a slim 17-year-old high school player wanting to bulk up and become stronger in the summer before the start of the football season in the autumn, you should begin your exercises at a moderate to high intensity level. Begin with 3 – 5 days per week, with exercises lasting closer to 60 minutes, with the aim of increasing to 90 minutes within a month of beginning your new fitness routine.

While you look at these two instances, you can plainly see that there are numerous factors to consider when creating a fitness program. Always give yourself an honest assessment of your health history, injury history, medical history, and objectives from the start of your new program so that you may have the most appropriate fitness program for you and your body.

If you need professional assistance in identifying the variables mentioned above, you should seriously consider contacting a local personal trainer in your neighborhood to assist you in developing a personalized program suited for your body.

When it comes to long exercises, you should always err on the side of caution since overtraining may raise health and injury concerns such as the following:

i. Heart Attack

ii. Overuse of Muscles

iii. Muscle Recovery Deficit

iv. Cramps in the muscles

v. Short-Term and Long-Term Injury

vi. Nausea

vii. Dizziness.

These are only a few of the issues that may arise from overtraining, and although you should be congratulated for having the desire to exercise at a high level for extended periods of time, you can certainly cause long-term difficulties for yourself if you are not cautious.

Pushing yourself too hard for too long may cause you to injure yourself in a number of ways that might last for weeks, months, or even years. A healthy workout program does not need to last more than 60 minutes, and in certain instances, a 20 – 30 minute routine a few days per week is preferable. The key to any effective fitness program is to make it safe, efficient, and tailored to your specific needs.

Above all things, the primary and most essential element to consider when choosing how long to exercise is safety – regardless of your present fitness level.

As a fast and simple takeaway for you, remember that everyone needs to constantly exercise for 10 – 60 minutes to get the necessary physical and mental advantages. However, you should never surpass 60 minutes of continuous exercise unless you are being supervised by a qualified expert and/or have received permission from your doctor to do so. First and foremost, safety!

How to do total gym exercises for lower back pain

It is very surprising how many people suffer from low back discomfort. This is why even when the diagnosis is a different body area, it is very important to inquire about past or current injuries, when a client comes to work out. Most times, when client is asked the question, the answer is typically that the low back is painful, but it might not be consistent. Low back discomfort may become so common that it is no longer seen as a problem, but rather as a normal part of life. Typically, individuals have begun to change their lives in order to avoid pain, and before one realizes it, life’s limitations lead to less mobility and more stiffness. The cycle then begins. Tightness increases tension, alters biomechanics, and causes discomfort.

The treatment of low back pain is multifaceted. It requires lifestyle adjustments such as nutrition and exercise, as well as dedication. It may seem to be a difficult job; nevertheless, modest efforts and changes may lead to significant gains. Here are some things you can do. Remember that it takes at least 21 days to become a habit, so start small and remain optimistic.


1. Slumber:

you sleep on your side, a cushion between your knees and perhaps under your ribs may help with alignment. Change sides of the bed to try to “balance” out bad sleeping postures, such as sleeping on your tummy with one leg raised.

2. Nutrition:

Back pain may be exacerbated by a poor diet for a variety of reasons. Consuming sodas, juice, teas, and coffees as your primary drink may lead to dehydration and weight gain. Dehydration may lead to a loss of muscle flexibility as well as increased stress on the spinal disc. A bad diet may also irritate the stomach and cause digestive problems. Did you know that a portion of the intestines connects to the lower spine? Chronic digestion problems may cause spine tension over time. Finally, increasing weight may put more strain on the body’s joints, particularly the spine. A four-pound weight loss may result in a 16-pound reduction in spine weight.

3. Workout

Back discomfort may be alleviated by strengthening and extending the body and core. There are many ideas on core conditioning and strengthening, but most agree that stretching is essential. The Total Gym is an excellent equipment for making stretching more pleasurable. Here are some easy stretches to add to your regimen. They may be completed all at once or spread out over the course of the day. Some of the stretches are more dynamic and depend on movement, while others are more static. These stretches should be done at least once daily. While maintaining the stretch, concentrate your breathing into the belly, sides, and back of the rib cage, allowing the chest to rise last.

1. Tower Facing (Hip Flexor Stretch)


i. Maintain the stretch for 30-60 seconds.

ii. Lunge stretch facing the squat stand or free standing as an alternative.

iii. Back and forth into the lunge 5-10 times.

iv. Hold for a stretch on the final repetition.


2. Hamstring Stretch with Cables Facing Tower (Row To Hamstring Stretch)


i. Row 5-10 times, extending your arms forward for a stretch on the final repetition.

ii. Alternately, place one or both of your feet on the ground.

3. Adductor flex (Seated Low Squat on the Glideboard)

i. To continue the stretch, hold for static stretching and gently go down the glideboard.

4. Squatting stretch

i. Squat with one leg crossed over the other 5-10 times, increasing the strain with each repetition, and then hold the final repetition.



Protein shakes have evolved from a niche product aimed at weightlifters and Olympic athletes to a common, convenient beverage consumed by everyone from high school football players to 50-something marathon runners. Having a workout plan with a delicious protein shake is an extraordinary way to quicken the repair process of your muscles while also fighting hunger. Some people follow a diet plan that provides multiple protein shakes per day. They use it either as a weight-loss tool or to support an active lifestyle. Is it, however, a good idea to consume more than one protein shake per day?

In most cases, consuming two protein shakes per day will not have a negative impact on your diet. Protein shakes promote muscle synthesis and aid in muscle repair after exercise. Protein shakes can help people who are protein-deficient or underweight improve their overall health. While most doctors do not recommend drinking protein shakes at every meal or in excess, two per day is not harmful. Speak with a medical professional if you’re thinking about incorporating protein shakes into your diet. Depending on your goals, a doctor can advise you on how to incorporate protein shakes into your lifestyle.

ENU Nutritional Shakes are an excellent addition to protein shakes. Our shake, which is made with hydrolyzed whey protein, promotes muscle synthesis, increases nutrition, and is easily digestible. Visit our website today to order your own ENU Nutritional Shakes.

Can You Have Two Protein Shakes a Day?


Let’s look at how protein shakes can be used. These drinks can be a great way to get a lot of protein into your diet in a convenient and delicious way, but how important should they be in your overall meal planning? The answer to that question is dependent on your personal objectives.

In general, drinking two protein shakes per day will not harm your diet; in fact, it may even help ensure that you get enough of certain nutrients that you may be deficient in. However, most dieticians and nutritionists agree that solid foods are preferable to liquid foods. This is due in part to the fact that your body digests solids and liquids differently, and in part to the simple act of chewing your food, which alerts your brain that you’re eating and increases your satisfaction with your meal.

Those who engage in a high level of regular physical activity, on the other hand, will most likely require more protein in their diet to promote muscle recovery and growth. If you are unable to obtain the required amount of protein from solid foods alone, protein shakes can be a great way to supplement your protein intake. Also, because liquids are processed faster by the body, consuming a protein shake after a workout is the quickest and most effective way to provide your muscles with the protein they require, especially if the protein is in an easily absorbed form like whey or soy.

It is best to consult with a medical professional before incorporating protein shakes into your diet. A doctor can determine how much extra protein you need to meet your goals. A doctor can advise you on the appropriate daily amount of protein shakes for you, whether you want to gain muscle mass, lose weight, or improve your overall nutrition.



Protein shakes can be an excellent addition to any diet for people with a variety of fitness goals. Athletes rely on protein intake to improve performance and build muscle, whereas those looking to lose weight and gain lean body mass should keep their daily protein intake high to maximize fat loss.

Protein powder shakes are a convinent way of getting protein, but you may wonder if there is a limit to how many shakes you should drink per day. There is such a thing as too much of a good thing, and protein shakes are no exception.

To be clear, there is no hard and fast rule when it comes to drinking protein shakes, and having too many in one day is unlikely to have any long-term negative effects. For most people, 1-3 protein shakes per day should be enough to meet their daily nutritional needs, depending. Drinking more than three shakes per day is unlikely to be harmful, but you’d be better off replacing protein supplements with whole foods that are more satiating and contain a broader range of micronutrients.

The Advantages of Whey Protein and Other Shakes

You’re probably aware of the numerous advantages of protein consumption, which include feeling fuller for longer than other nutrients, improving muscle growth, and assisting with weight loss. Even if you’re looking to build an eating plan that will help you gain weight, protein will help you add as much muscle as possible so that you can maximize strength and performance efficiency.

When compared to whole food protein sources such as chicken, steak, and tuna, protein shakes provide the same benefits of protein intake while providing a more convenient delivery method. Shakes are highly endowed with measurable protein before, after, or even during a resistance training workout. It is very easy to not only prepare protein shake but even easier to consume with a precise amount of protein from a blender bottle than it is to prepare a fresh meal, especially for busy fitness enthusiasts who at every point in time want to make sure they consume the right amount of protein each day so as not to gain or lose too much weight.

Shakes can also provide you with a variety of tastes and flavor combinations that you may not find in other protein-rich foods. Meal replacement protein drinks commonly come in strawberry, mocha, and vanilla flavor.

Consequences of consuming an excessive amount of protein shakes

As previously stated, there are no specific health risks or long-term dangers associated with consuming too many protein shakes to meet your daily protein requirement in a single day for most healthy people. You may experience some short-term digestive side effects, such as cramping, bloating, and excessive gas, depending on the type of shakes you consume and their ingredients.

It’s also worth noting that there are long-term risks to eating an extremely high protein diet. According to research, even normally healthy people who consume too much protein may experience side effects such as decreased liver function and an increased risk of coronary heart disease. According to research, the tolerable upper limit is 3.5 grams of protein per kilogram of bodyweight.

The more serious issue with drinking more than three shakes per day to get enough protein is that you’re likely ignoring whole foods that could be used instead. The advantage of consuming protein from whole food sources is that they contain a more diverse array of micronutrients such as vitamins and minerals, which are essential for a healthy body regardless of your fitness goals. Variety is essential for meeting nutrient needs such as protein and others.

Medical research also shows that a more varied diet promotes weight loss. This is especially true if you follow a high-protein, nutrient-dense whole-food diet. Finally, whole foods are more filling than protein shakes. Consider the difference between eating a post-workout meal with 20 grams of protein and drinking a protein shake with 20 grams of protein. When compared to eating food, drinking the shake is likely to make you feel hungrier faster.

Incorporate protein powder shakes into your daily diet with care. For instance, when it is difficult to eat whole foods but a specific amount of protein is required or when you need a tool to help you control your hunger between meals. Don’t make protein powder shakes your go-to meal replacement. Be sure to Change up your protein shakes for variety.

Protein shakes should be consumed in moderation for best results.


A protein shake is not a replacement for regular food.

Protein shakes are, as the name implies, dietary supplements. They are not intended to replace regular and regular meals, but rather to supplement them if your diet lacks the protein quantity that your body requires. You may work out every day and require a high protein intake for muscle regeneration, or you may be on a diet but want to keep your muscles. Or perhaps your day is so packed that you don’t have time for a proper meal, so you drink a shake now and eat a regular meal later. All of these are absolutely correct, but it is not right to get all of your protein from protein shakes.

What exactly is “much” in this context?

Shakes should not account for more than one-third of your protein intake! If you need 120g of protein per day, drink two shakes with 20g of protein each. It may be a little bit more every now and then if there is no other option, but not on a regular basis!

Why is it bad to drink protein shakes in excess?

Protein shakes are a type of liquid nutrient. Your body has been “trained” to process solid food. If you continue to overburden your body with liquid meals, the consistency of your stool will change. You will either have constant diarrhoea or a loose stool. You can also expect to be bloated on a regular basis and to have increased gas production.

Excess protein consumption causes acidification, and as a result, you may experience some of the following symptoms: Constant fatigue, tiredness, irritability, minor illnesses, weakness, inability to lose weight, skin spots, unpleasant mouth odor, broken nails and hair, and so on. To avoid this, you should eat a lot of vegetables in addition to a lot of protein.

An extra burden for the kidneys: dealing with an excess of proteins is a huge burden for your body, especially the kidneys. If you have kidney disease, you should avoid eating too much protein, but even in a healthy body, consuming too much protein can cause serious problems.

Calcium loss: Excessive protein consumption causes calcium loss in the bones, which can lead to bone weakness. As a result, if you eat a high-protein diet, you must ensure that you get enough calcium!

Protein is a nutrient that contains calories, so it contributes to weight gain. Consuming too much protein will only make you gain too much weight. If you increase your protein intake but do not want to gain weight, you must reduce your carbohydrate and/or fat intake. It is not enough to simply increase your protein intake if you want to lose weight. However, if you are a beginner, even this single step can result in a significant change in your shape. However, if you want to lose weight, you must adhere to a strict diet!

Unnecessary: if you consume more than 2.5g/kg (in body weight) of protein, your body will simply not be able to process it. It is only a burden on your body to process or store excess.

Protein shakes are just the perfect solution because they provide a high quality protein intake if the recommended dose is followed. Don’t get carried away with it, just like you wouldn’t with anything else!


Whey protein is generally safe and can be consumed by a wide range of people with no adverse effects.

A typical recommended dose for consumption is just 1–2 scoops (25–50 grams) per day. However, it is best to follow the serving instructions on the package.

Taking more than this is unlikely to provide additional benefits, especially if you already consume a sufficient amount of protein.

If you experience bloating, gas, cramps, or diarrhea after taking whey protein, try switching to whey protein isolate powder.

Try a non-dairy protein powder, such as soy, pea, egg, rice, or hemp protein.

SUMMARY: A daily dose of 1–2 scoops (25–50 grams) of whey protein is recommended. If you have digestive issues, try whey protein isolate or a non-dairy protein alternative.


You’ve probably done this exercise before, whether you realized it or not. The dumbbell floor press looks exactly like it sounds, with the athlete lying on the floor rather than on a bench, holding a dumbbell in each hand. Because of its limited range of motion, it may appear to be an easier form of the press, but it actually shifts the brunt of the effort rather than making a lift easier.

Is it a chest workout? Yes, it is. Take time to compare it with the bench press and you will likely see the fact that it is best used as a tricep isolation exercise.

Dumbbell floor press is also adaptable. Your overall workout should focus on the big picture and how each exercise complements the others. Combining the dumbbell floor press with a bench or fly exercise straight will result in a challenging session that will cause your chest to contract and your triceps to bear the brunt of the strain before you hit the bench.


Form for a dumbbell floor press

Lie down on the floor with two dumbbells on each side of your body. Maintain a bend in your knees and raise the weights by extending your arms until your elbows are locked out.

Reduce the weights until your upper arms are just touching the floor. Pause for a count of two as your elbows touch the floor, then push the weights up by extending your elbows. When lowering the dumbbells, make sure your upper arms are not resting on the ground.

Tuck your elbows into your sides to tailor the floor press to a more intense tricep workout. In order to strengthen your chest, keep your arms in an angular position to the sides.

Muscles worked by the dumbbell floor press

Because it is a pushing motion, the floor press works the same muscles as the bench press. The difference is in the emphasis. The triceps are the primary muscles worked here, with the chest coming in a close second. Your shoulders also play a role, but the emphasis here is on your triceps.

Dumbbell floor press advantages

i. Muscle development

You will notice a significant increase in triceps and pec hypertrophy. This is best accomplished with a higher rep range of 10 – 15 of a heavier weight.

ii. Increasing stamina

Because of the shorter range, the floor press is an excellent way to build upper body strength by allowing you to work with heavier loads, which will come ‘easier’ as a result of the weight not being moved as far. This is how it can help with full-body exercises. By isolating the muscles used in this partial range, you will notice that your strength will increase over this range in the long run, and this will help you when you are at that point in your bench press.

iii. Enhances your lockout

A weak lockout due to elbow tension can be one of the causes of a missed lift in competitive lifting and powerlifting. Floor presses are are the most suitable training for lockouts with heavy weights, because it can help you compete in snatch and jerks.

iv. Excellent for sore shoulders.

The floor press is gentler on the shoulders than the bench press. Good news for anyone recovering from a shoulder injury and looking for a low-stress exercise that works the triceps and chest. It also removes your back from the equation, implying that your force will come from your arms and chest rather than your back.




The dumbbell floor press is an upper body pressing exercise that helps to strengthen the chest, shoulders, and arms while being gentle on the shoulders. Using the floor reduces the amount of strain on the shoulder joint.


i. Take an overhand grip on the dumbbells and lie flat on your back.

ii. Bend your knees and place your feet firmly on the floor.

iii. Extend your elbows to 90 degrees, triceps resting on the floor, and hold dumbbells above your chest.

iv. Exhale and brace your core while extending dumbbells toward the ceiling. Pause, then go back to the staring position.

Trainer Suggestions

To power the press, drive the shoulder blades into the ground.

To avoid the stretch reflex, pause at the bottom of the lift.



The floor press is more than just a simplified version of the bench press for when there isn’t a bench available. It’s an exercise with several key differences that should be considered over its more famous counterpart, especially if you have a shoulder injury.

Because the range of motion in the exercise ends at the floor, the floor press puts less strain on your shoulders than the bench press. Because you are lying on the floor, you do not get the same assistance from your legs as you do with the bench press, making it more difficult on your upper body.

An added challenge comes from your arms touching the ground with each rep, which relieves muscle tension. This makes the start of each press more difficult because you have to get going again, whereas the muscles in the bench press remain loaded until you re-rack the bar.




i. Grab a pair of dumbbells and lie on your back on the floor, knees bent and feet flat.

ii. Begin with your arms straight and the weights over your chest. Now, slowly lower the weights. Do this until your upper arms rest on the floor. (This is to say that you are not allowed to slam your arms on the floor.)

iii. Pause, return to the starting position and repeat procedures.



The floor press is an excellent pressing variation for lifters of all levels looking to increase muscle mass, lockout strength, and bench press technique. It can even be a good variation for lifters who have sore shoulders. We’ll go over what the floor press is and how it should be done. Then we’ll go over the benefits of the lift and why you should incorporate it into your workout routine.

The Floor Press

The floor press is similar to the bench press, except that it is performed while lying on the floor rather than on a bench. If you don’t have a training partner, you can do these in the squat rack instead.

Aside from the obvious differences, there is less range of motion (ROM) and less assistance from the lower body. Because of the reduced range of motion, the movement focuses more on the triceps and less on the chest.

It is up to you whether to do floor pressing with your feet on the floor or with your legs extended. Try both the floor press and the bench press and then choose the one that best suits you.

3 Different Types of Floor Presses

A barbell, kettlebell, dumbbell, or trap bar is used to perform the floor press.

There are 3 alternatives provided below that you can pick from.

Floor Press with a Barbell

Because it is simple to set up and allows for heavier lifts, this is most likely the most popular method of floor pressing. Because of the lack of lower body involvement, it has a high carryover to the standard bench press, which can help improve lockout strength.

Floor Press with a Trap Bar

The trap bar floor press is gentler on the shoulders because the floor prevents them from rotating too far outward. It is also easier on the wrists when combined with the neutral grip because of the clean alignment of the elbow to the wrist for the duration of the movement.

Because you won’t have to worry about stabilizing each weight individually, the trap bar can provide more manageable heavy loads than the dumbbell floor press. Of course, heavier weight is ideal for those looking to gain mass and strength.

Floor Press with Dumbbells

Using dumbbells allows you to change the angle of your shoulder and wrist. This is useful if you have shoulder issues when pressing the barbell, or if you find a certain angle more comfortable. The barbell locks your wrists and shoulders into a single position for the duration of the ROM, which is not comfortable for all lifters.

Dumbbells can help to balance out strength imbalances on both sides. Because dumbbells are more difficult to stabilize than barbells, they may slow down the lift, allowing for more time under tension.

Here are four advantages of the floor press, regardless of the variation. Don’t let a lack of bench prevent you from increasing upper body strength and mass.

Chest and Triceps Exerciser

When the floor press is performed for 3-5 sets and 6-15 reps,it helps to add mass to the chest, shoulders, and triceps without putting too much strain on the shoulders as a result of the range of motion.

Upper Body Power

The floor press helps to target specific parts of the lift. You can handle heavy loads in the top half of the floor press, as it helps to strengthen your triceps, chest, and anterior shoulders.

Lockout Power

When it comes to bench and overhead pressing, Olympic lifts, and even strongman events, lockout strength is frequently a weakness. It frequently leads to missed lifts and unstable lockout positions. The floor press is one of the most recommended exercise for addressing this weakness. This is so because it allows you to handle heavier loads without putting undue strain on the other parts of your body.

Excellent Exercise for Beginners or Those Recovering From An Injury

Because the floor reduces shoulder external rotation, this variation is ideal for those who have injured their shoulders. When performing a standard bench press, the shoulders are sometimes vulnerable in abduction and external rotation.


The dumbbell floor press is a type of press that helps to strengthen the triceps and chest muscles.

The dumbbell floor press primarily targets the triceps muscles. Because of the limited range of motion, the chest is effectively removed from the equation of the press.

When using the floor press, the chest can still be indirectly targeted. Simply squeezing the pecs at the top of the movement will suffice.

Floor presses, in general, are especially beneficial for those looking to strengthen their triceps in order to lock out more compound press variations. They can also help bodybuilders who want to bulk up their triceps.

Instructions for the Dumbbell Floor Press

i. Begin by sitting upright on the floor and putting your legs straight and the dumbbells vertically balanced on the floor.

ii. Pick up each dumbbell and place it high in your hip crease with a tight grip.

iii. Slowly lie back, keeping the dumbbells close to your chest, and bend your knees to about 45 degrees, slightly raising your feet.

iv. By contracting your triceps and chest, bring the weights to full extension.

v. Lower the weight gradually until both elbows touch the floor, then press both dumbbells back to the starting position.

vi. Repeat until the desired number of repetitions has been reached.

To finish the exercise, simply lower the weights to the ground. It should be very smooth and it must not require too much effort or anything that can put the shoulder at risk.

Dumbbell Floor Press Techniques

By not completely locking out the elbows, you can keep more tension in the pecs.

Keep the weights slightly tilted at a 45-degree angle to keep the elbows in a neutral position.

Let the dumbbells collide at the top of each rep

Note that you are not to bounce them together as this may cause you to lose stability in your shoulder and this might cause injury.

Squeeze the dumbbells as tightly as possible to promote greater shoulder stability.

At the bottom of the rep, don’t bounce the elbows off the floor. As a result of the compressive forces generated between the weight and the floor, this may result in injury.

Maintain some tension in your abs and avoid arching your lower back excessively.


There are many individuals who believe that the more time spent in the gym, the better. This is very definitely not the case. REST is one of the most essential elements of fitness. This is why three-day exercise schedules are so successful. A three-day exercise schedule gives you the most bang for your money. You can increase the intensity of your exercises as well as your body’s recuperation, resulting in excellent results for both hypertrophy and strength without having to spend as much time in the gym.


Than be clear, we are not suggesting that a three-day split is superior to a four-day, five-day, or six-day split, but for many people, a three-day exercise regimen will enough.

In this article, we will examine who will benefit from a three-day exercise regimen and show you how to create an effective three-day workout schedule.


A three-day split is a fitness regimen that consists of three exercise sessions each week on separate days.

So, three workouts on three separate days each week.

A three-day exercise split will often include a rest day between each workout session as well as one two-day break throughout the week.

As an example:

Tu, Th, Sa, M, W, F

While this structure is ideal since the rest days in between enable you to maximize recovery and exercise intensity, workout days may be organized in any manner you choose.

For instance: M, Tu, W F, Sa, Su

M, T, W… and so on.

Again, there are no hard and fast rules for which days of the week to plan your exercises since it is entirely dependent on your schedule, but best practice suggests that you take rest days in between sessions. This offers your nervous system and synergist muscles more time to recuperate, allowing you to maximize energy on training days and promote muscular growth more effectively.



Now, let’s talk about the various types of three-day exercise splits, since you have some fascinating choices to select from.

There are many exercise programs that may be used for a three-day split, but we’ve only shown you the four that we believe are the most effective.

• 3 Day Push Pull Leg Split

• Traditional Bodybuilder Three-Day Split

• Upper and lower Three-Day Split

• 3 Day Full Body Split

Let’s go through how each will appear, and then we’ll provide you with example fully-designed programs for all of them.


1st Session: Push

Pull Session 2

Legs (Session 3)

These may be done on any day of the week, although one rest day between push and pull days and two rest days following legs are preferable. Mondays, Wednesdays, and Fridays are your exercise days.

Push days focus on the chest, shoulders, and triceps; pull days focus on the back and biceps; and leg days focus on the glutes, hamstrings, quadriceps, and calves.


Session 1: Triceps, Chest

Session 2: Biceps and Back

Legs and Shoulders Session 3

This one separates your three main muscle groups, with the lesser muscle groups complementing them. In general, the method described above is the most effective approach to divide the muscle groups. However, if you have particular muscles that are lagging and need extra attention (like as your shoulders or legs), you may arrange the split differently.

As an example:

1st Session: Chest, Back, and Biceps

Session 2: Triceps and Shoulders

Legs (Session 3)

Since with the Push Pull Leg Split, it’s recommended to take one day off between upper body exercise days and two following the leg day, as leg workouts are often the most demanding on the body.


A 2 week perspective will be required to show how an upper lower 3 day split works.

Session 1 of Week 1: Upper

Lower Session

Upper Session 3:

Session 4 of Week 2: Lower

5th Session: Upper

Sixth Session: Lower

Then it happens again. So you’ll have two upper body days one week and two lower body days the next. As a result, your training cycle should conclude with a week that includes two lower body days.

In terms of rest days, you should ideally have one between two sessions and two between one of the sessions each week, i.e. Tues, Thur, Satu or Mon, Wed, Fri are workout days.

This three-day split is great since it increases the frequency with which your muscle groups are exercised.

Upper body days comprise the chest, back, shoulders, biceps, and triceps; lower body days include the glutes, hamstrings, quadriceps, and calves.

Related: The Ultimate Upper and Lower Split Guide


A full body exercise split, as the name implies, includes full body workouts for each of the three periods.

1st Session: Full Body

Session 2: Whole-Body

Full Body Session 3

As with the previous divides, you should preferably have recovery days in between training sessions.

Now, each training session will include a variety of exercises so that you may do all of the most essential complex exercises and target all of your muscle groups equally and from all angles (and also it will allow you to keep your workout session around 60 minutes, which is best).


I’ve already spent a significant amount of time discussing exercise frequency.

The majority of that time has been spent determining how often each body component should be trained each week. You know, weighing the benefits and drawbacks of exercising once a week, twice a week, and three times a week, since these are the most frequently utilized training frequency.

And the conclusion that I (and many others) have reached is that training everything three times per week is generally most successful for beginners, and twice per week is usually most effective for everyone else, based on an equal mix of scientific and anecdotal data (intermediates and advanced).

While once a week is not useless, it is the least effective (although it is perfectly sufficient for maintenance).

With this in mind, the best training split for novices is the three-day full-body split. That divide that my beginning routine and every other clever beginner routine use.

But what about the “twice per week” frequency recommended for intermediate and advanced trainees? There are many split possibilities for making that frequency work.

Three or four workouts per week?

Rather than analyzing the structure of the splits and how body parts are grouped together, it is best to focus on the amount of exercises each split entails over the course of the week.

For example, the ever-popular upper/lower split includes two versions: one with three exercises per week and one with four workouts per week. 4-5 exercises per week are required for the rotating form of push/pull/legs.

In these instances (and a dozen more using other splits), the optimum training frequency of (roughly) thrice per week is easily attained. There will be 3 or 4 total exercises utilized throughout the week to make this happen, depending on the split you select.

As a result, the obvious question arises: which is better for you?

Does it really matter how many weight training sessions you utilize to get there if the same frequency is reached in the end? And, if so, how do you know which is best for you?

Three things must be considered while answering these kinds of questions. They are as follows:

• Your particular timetable.

• Your recuperation abilities (and the various factors this encompasses).

Your requirements.

The first factor is your own schedule.

The first thing to think about is your own personal schedule. And it all boils down to simple common sense.

If you can only carry out 3 workouts per week and you attempt to do more (e.g., four or five workouts per week) it is definitely going to become unsustainable from a scheduling standpoint – which then lead to you missing workouts or possibly even stopping lifting altogether due to the inconvenience of trying to fit in more workouts than your schedule allows for – then the decision is simple: a fewer workouts.

If, on the other hand, you have a schedule that is flexible enough to allow for three, four, or even five sessions each week, the other considerations will assist you make this choice. To begin with…

The second factor is your capabilities for recovery

The ability of individuals to recover is the next aspect that must be considered. In other words, how does your body react to the stress of training? Or, more specifically, what is the amount of training you can do each week to optimize your body’s potential for growth without exceeding what your body is capable of recuperating from?

Because of that phrase: “That is the perfect spot” That is when you are giving your body with the maximum amount of training stimulus that it can recover from. There is nothing more or less. That is when you will see the greatest effects.

The only issue is that that line isn’t always constant. It may and will vary greatly from one individual to the next due to a number of unique characteristics to each of us

Your age is also a factor

The younger you are, the better your recuperation, performance, job capacity, and just much everything else physical will be. I know, it’s shocking. So it’s quite reasonable to assume that the typical 18-year-old is capable of various things than the average 48-year-old.

This implies that someone younger is more likely than someone older to be capable of performing well with more training days each week.

Of course, there are exceptions. And all of these exceptions will be discussed later on. However, my general advice for men and women over the age of 40 is to continue with a three-day split.

If you are under 40 (or one of the exceptions to this default suggestion), the following criteria will assist you make your choice.

Your ancestry:

The stronger your genetics, the better your recuperation, performance, job capacity, and pretty much everything else physical.

If your genetics are above-average, additional weight training days per week will usually suffice (and perhaps even improve) your results. You won’t if your genetics are below-average.

And this is a factor that may supersede the age issue we just discussed. It’s why some 50-year-olds may perform well with 4-5 weight-training sessions each week, while others in their teens or early twenties can’t advance with anything more than a three-day split.

Take a look at the power of genetics.

So, if you find yourself in the below-average genetic range for the quantity of exercise your body can take AND develop optimally with, my default suggestion is to stay with a three-day split.

If you have ordinary or above-average genetics, the other criteria will assist you make your choice.

Your Way of Life:

Age and genetics are perhaps the most important variables influencing your healing ability, but they are not the only ones. Another significant factor is your way of living.

This includes issues such as sleep and sleep quality, levels of stress, dietary quality.

The better all of these things are (enough sleep, minimal stress, a healthy diet), the better your recuperation, performance, work capacity, and pretty much everything else physical will be.

And, as previously said, there are variables that may take precedence over others. So, someone young or with excellent genetics who might perform well with more exercises per week could easily find themselves doing badly as a consequence of not sleeping enough, being excessively stressed, or having a poor diet.

This may also operate in reverse at times. Someone who is older or has poor genetics may find themselves capable of more exercise each week than they thought they could do simply because they are taking care of these lifestyle variables.

Because these variables are subject to change, I can’t truly suggest a strategy based on them. Except for the obvious: get adequate sleep, avoid stress, and make sure your food supports your objectives.

Your Non-Weight Training Activity is also a factor

Following that, we will discuss the additional physical activities in your life that is not weight training.

This may include everything from cardio and metabolic exercises to sport-specific training to any hobbies you have that require a lot of physical activity.

Furthermore, your employment falls within this group. So, whereas one individual may spend all day at a desk in front of a computer, another may be a construction worker or a furniture mover.

Because the human body can only take so much physical activity in a given amount of time before crossing that “border,” the more of this kind of things you have in your life, the more likely that line will be crossed.

Your Requirements

Last but not least, we have the person’s unique requirements.

To summarize

Can you only train three days a week? Use a three-day split.

Are you above the age of 40 and have average (or below-average) genetics? Use a three-day split.

Are you a person of any age who has below-average genetics in terms of recuperation and work capacity? Use a three-day split.

Do you engage in a considerable quantity of intensive non-weight training activities in your life? Use a three-day split.

Are you an average person with average genetics under the age of 40 with a schedule that can support a four-day split? Use a four-day split.

Are you younger and/or have better genetics than the typical person? Use a 4-day split and feel free to try a 5-day split.

Are you someone who has a unique requirement that necessitates a particular split? Carry it out.

What If I Don’t Know What To Do?


Choose anything (for example, a four-day split), give it some time, and see how things go.

Then, try something else (for example, a three-day split), give it some time, and see how it goes.

After that, you might try something different (for example, a 5-day split), give it some time, and see how it goes.

Pay close attention and keep track of your progress during all of your self-experimentation.

Then, apply your basic common sense to figure out what was best for you.

And then you know. Keep doing it.


The chest contains the major pectoral muscles, which begin at the collarbone and extend all the way down to the sternum. The upper chest is connected to the collarbone, while the lower chest is connected to the latter.

Because of how the muscle is attached to the rib cage, it is kind of impossible to specifically target the inner chest, but there are some exercises that work the entire chest but focus on the inner pectoral.


Aside from the obvious benefit of making your body look better, a developed chest region provides the following:

i. More strength and support to the rest of the muscles in the upper body.

What does this mean?

A strong chest will help to support your arms and shoulders, making vertical, lateral, and rotational movements easier.

ii. It improves the body posture. This is to say that it strengthens the back, and also improves your body when you play games.

5 Inner Chest Workouts

Chest workout can be incorporated into your exercises. If you want to work more on the inner chest, the best way is to perform exercises that promote arm movement towards the midline of your chest.

1. Hex Press


i. Begin with a dumbbell bench press position.

ii. Keep the dumbbells in contact with one another.

iii. Extend your arms upwards and then return to the starting position (Keep squeezing the dumbbells throughout the rep)

2. Plate Press

i. Choose a weight plate and lie on a flat bench, squeezing it with your open palms.

Be sure that you are perfectly aligned with the center of your chest by moving the plate up and down.

ii. Keep your chest flexed by squeezing hard. The key here is to move slowly and repeatedly.

3. Single Arm Chest Fly

i. Begin by raising the pulleys, selecting the resistance to be used, and taking a handle in one hand.

ii. Extend your arm and maintain a slight bend in your elbow.

iii. Pull your hand to your midsection while keeping your upper body straight.

iv. Hold in position for a few seconds before returning to the starting position to complete one rep.

Important notice: Because this is a unilateral exercise, only one arm is used at a time.

4. Cable Crossover


i. Stand between the cable cross machines, with your torso slightly bent.

ii. Choose a resistance level and pull the cable to the center of your chest.

iii. Move your arms in an arc outwards until you feel a stretch in the chest area. Note that when moving the arms, make sure that the motion is smooth and free of unnecessary jerks.

iv. Hold in place for a few seconds before returning to the starting position. Make sure you squeeze your pecs towards the midline of your chest.

5. Dumbbell Flyes


i. Lie flat on the bench with weights that allow you to perform 12 reps.

ii. Maintain parallel hands to the ground and bring them together over your chest.

iii. At the peak, try to contract your chest as much as possible before returning to the starting position.


These amazing inner chest exercises can be done at home. They are very effective as they help to build your chest.

1. Flye-Press Hybrid Combo

This exercise is a cross between a flye motion and a press, as the name implies. You maintain a neutral grip with your palms facing each other and then proceed to make an arcing motion with your arms, similar to a flye. You can as well decide to bend your elbows quite a bit in the down position, similar to a press.

The hybrid move can be done with dumbbells or cables, but it is preferable to use cables. This is because dumbbells could make you lose your line of pull when the arms are vertical, but when you use cables, the pulley system causes the weight to continue to resist your muscles at every point and this keeps tension on the tissues throughout that portion of the movement.

How to Perform the Hybrid Flye-Press Combination

i. Position an adjustable bench equidistant between two cable columns at a slight incline (15–30 degrees).

ii. Attach single-grip/stirrup handles to the lowest positions of the pulleys.

iii. Grasp both handles and recline on the bench.

Note that your elbows should be roughly around 90 degrees bent. Also note that if the pulleys are not in line with your shoulders, you should allow the cables run more or less perpendicular to the weight stacks; and if this is not the case, move the bench to the front or to the back. Rest your feet on the bench if you want to add an element of instability to the exercise.

iv. Pull your hands together and press the handles up until your hands nearly touch at the top and your arms are fully extended over your upper chest.

v. Squeeze the contraction hard while picturing your inner pecs doing the work.

Once you have done that, slowly lower your arms back to the starting position.

2. Squeeze Press with a Hammer

The squeeze Press is similar to the flye-press combo. This is because it combines a pressing movement and also lay emphasis on horizontal adduction, courtesy of squeezing a light medicine ball between your hands.

How to Perform a Hammer Squeeze

The procedure is very easy.

i. Set a bench to a 15 to 45-degree incline. Once you have done that, secure a pair of moderate-weight dumbbells with a light medicine ball between them. Note that the medicine ball’s purpose is simply to provide something to squeeze, not to provide additional resistance, so choose the lightest ball possible. I advise you use one that is made of leather or Kevlar so that it will stay in place and not slip out.

Ask someone to help place the ball between your hands and then proceed to squeeze them together. You can as well bear hug the ball with the dumbbells before getting into position.

ii. Position yourself on the bench with your arms straight up and palms facing each other. By contracting the inner pecs, press in on the ball and hold it isometrically. Consider how hard your inner-pec fibers fired throughout the entire exercise.

iii. Keeping the squeeze tight, bend your elbows and lower the dumbbells and ball to your chest.

iv. When the ball touches your upper chest, controllably press back up to the arms-extended position, squeezing the ball firmly throughout.

3. Pushup (Diamond)

All pushups are excellent chest builders. To target the inner pecs with a pushup, narrow your hand spacing into what’s known as the “diamond” position: the tips of your index fingers and thumbs touch or are close to touching each other, forming a diamond shape between your hands. This will also cause more triceps muscle to be activated.

How to Perform a Diamond Pushup

i. Get into a standard pushup position, with your hands and toes on the floor and your body in a rigid, straight line from your heels to your head.

ii. Bring your hands together so that the tips of your index fingers and thumbs are almost touching (the exact distance between them should be whatever feels comfortable to you and will not aggravate your elbows). The space between your hands will take on the shape of a diamond.

iii. Slowly lower yourself to the floor by bending your elbows. When your chest touches your hands, explode back up to full elbow extension. As you press up, try to bring your hands closer together without moving them—just tense your muscles and concentrate on contracting the inside of your chest.


Any chest move that can be performed with a barbell can also be performed with dumbbells. Here are some amazing chest exercises that can be done with dumbbells:

1. First Slight Incline Bench Press with Dumbbells


i. Raise one end of a flat exercise bench using two or three heavy barbell plates, a small box, or a step. The angle should ideally be less than 30 degrees.

ii. Lie back on the bench with your head lifted up and holding two dumbbells at arm’s length above your chest.

iii. Lower the dumbbells to the sides of your chest by slowly bending your elbows and pulling your shoulder blades together on the bench. Your elbows should be at a 45-degree angle to your torso in the down position, not straight out to the sides.

iv. Pause in the stretched position before you push the dumbbells back up. Flex your chest as you do so.

2. Crush Press (also known as Squeeze Press)

1. Lie back on a flat exercise bench with your palms facing each other, holding two heavy dumbbells on your chest.

ii. In the center of your chest, press the dumbbells together (this is your starting position).

iii. Push the dumbbells to arm’s length over your chest while keeping them pressed together. Squeeze your chest muscles for a moment.

iv. Return to the starting position by slowly reversing the movement.

3. Dumbbell Floor Press with a 45-Degree Angle

1. Lie on your back on the floor with two dumbbells across your chest at arm’s length. You can choose to lie back from a sitting position with the dumbbells in your hands, or you can decide to have a partner hand them to you.

ii. Rotate your wrists so that your thumb and pinky sides are closer together (as if you were holding a steering wheel at 10 and 2 o’clock). This is where you will start.

iii. Gradually lower the weights, keeping your elbows close to your sides, until your triceps make light contact with the floor.

iv. Replace the weights in their original positions.


4. Dumbbell Bench Press with Feet-Up


i. On one end of a flat exercise bench, place two or three heavy barbell plates.

ii. Lie back on the bench, your head at the bottom, and two heavy dumbbells at arm’s length above your chest. Your feet should be placed flat on the bench.

iii. Lower the dumbbells to your sides of the chest by bending your elbows and pulling your shoulder blades together on the bench.

iv. Hold the stretched position for a few seconds before returning the dumbbells to the starting position.


Big pecs may be the most desired bodypart after big arms. And, while pressing and flye movements can easily bring up the middle and lower pec fibers, the upper pecs frequently lag behind the rest of the chest. To be more specific, the upper/inner pecs may be the most difficult area for a bodybuilder to develop. When you wear a V-neck T-shirt or a shirt unbuttoned to the midchest, this is the part of your chest that shows.

If the area of your pecs is looking flat and deflated, the best exercise for you is the alternating low-pulley cable crossover. It helps to build your chest.

Low-pulley Cable Crossovers


i. To perform this exercise, stand in the center of a cable-crossover station with a staggered stance (one foot ahead of the other, like a lunge stance) and your arms extended out at your sides at about a 45-degree angle from your torso, holding D handles attached to the low pulleys.

ii. Maintain a slight bend in your elbow as you diagonally raise your right arm in front of you until your right hand is in front of your left shoulder. Hold this position for a few seconds, concentrating on squeezing your upper/inner pec fibers.

iii. Gradually return to the beginning and repeat on the left side.

iv. Rep in this alternating fashion for a total of 10 reps.


i. Cable crossovers with low pulleys (both arms working simultaneously)

ii. Flying incline cable

iii. Flyes with one arm outstretched.

How do you leg press calf raises at home?

Exercise is essential if you want lovely muscular calves, but if you believe you need an expensive calf raise training gadget to get the job done, think again. This is wonderful news for folks who can’t afford to join a gym, but it also means that working on your calves is lot easier than you think and can be done whenever you want, even in the comfort of your own home.

How do you leg press calf raises at home?

The following are methods for performing a proper calf raise without using a machine, and they are all a lot easier than you think.

1. Standing Dumbbell Calf Raise

This is a fairly basic one that can be done practically anyplace.


i. To begin, simply stand with your feet slightly apart and your arms by your sides.

ii. Simply elevate your heels and stand on your toes while holding some small dumbbells in your hands, then slowly lower your heels.

iii. When your heels are elevated, the muscles in your calves contract, and the higher your heels are raised, the tighter your calves will be.

iv. Keep your arms down and don’t pull them up while performing this exercise. Also, small dumbbells are advised since lifting too much weight may not provide the desired impact on your calves.

v. Concentrate only on your leg movements so that your calves feel the full force of the workout.

2. Dumbbell Seated Calf Raise

This one is for you if you want to learn how to execute a sitting calf raise without using a machine. To do the activity, you’ll need a few weighted plates used for weightlifting.


i. To begin, sit on a bench and set a couple of those plates on the floor, then place your feet on top of the plates. The weight of the plates is entirely up to you, however you might want to start with only two on the floor at initially.

ii. Next, set two additional plates on your lap near your knees, then rest your hands on the weights to keep them from falling off. When you’re ready, just grab the plates on your knees and raise your heels up, tightening your calves.

iii. Again, the weight of the plates is entirely up to you, although it’s ideal to begin with small

weights and gradually raise them as you improve at the exercise.

3. Seated Barbell Calf Raise

This exercise is similar to the dumbbell sitting calf raise, except instead of plates, you use a barbell.


i. Place a bar in front of you on the floor, about 12 inches away from the bench you’re sitting on.

ii. Lay your feet slightly apart on top of the bar, then place a barbell on top of your legs approximately three inches away from your knees.

iii. To begin, elevate your heels as high as you can, then lower them to the floor. The weight of the barbell will generate resistance and make the workout more difficult for you.

iv. You may raise the weight of the barbell as you go to make the exercise more difficult, but the main thing to remember is to activate those calf muscles when lifting your heels off the floor to get the most out of this exercise.

v. This is an excellent method for performing a sitting calf raise without the use of a machine, and it is quite efficient.

4. Smith Machine Calf Raise

How do you leg press calf raises at home?

This is yet another method for doing calf raises without a machine because all you need is a barbell with a weight that isn’t too heavy for you to lift.


i. To begin, stand comfortably with your feet slightly apart, and then place the Smith machine bar over your shoulder.

ii. Make sure the weight is challenging but not too difficult for you.

iii. Stand up straight and grip the barbell, then elevate your heels to feel your calf muscles tense. The benefit of this workout is that it is safe due to the usage of the Smith machine, which means you will not be hurt unless you do anything incorrectly.

iv. Just remember to stand up straight and elevate your heels properly to avoid injuring yourself.

5. Standing Barbell Calf Raise

This one is identical to the one used with the Smith machine, but you do it on your own. For added safety, you may choose to execute the exercises while inside a squat rack, which is available at most gyms and many houses.


i. You conduct the exercise while standing up straight and holding a barbell in front or behind you, raising your heels like you would in other calf-building exercises.

ii. The squat rack will keep you stable, and the weight of the barbell will make the workout more difficult.

iii. Remember, like with other calf exercises, to maintain your torso straight and raise with your heel to exert pressure on the calf.

6. Donkey Calf Raises

This one is a little different from the others, but it is still a terrific method to perform a calf raise without using a machine and in the comfort of your own home.

Of course, because it is a basic workout, you may still practice it in a gym if you like.


i. You’ll need a thick wooden plank and a gym bench or chair to get started. Position the plank on the floor and your feet so that your toes are on the board and your heels are on the floor.

ii. Lean forward and rest your lower arms, not your hands, on the bench. Then, elevate your heels to feel the workout in your calf muscles.

iii. The nice aspect about this workout is that you can modify it in a variety of ways to make it more effective.

For example, when you elevate your heels, you may pull your knees closer to your elbows, working additional sections of the calf muscles. You may be as creative as you want with this one!

7. Calf Raise on Leg Press Machine

Okay, so this one does make use of a machine, but not in the way you may assume. It’s a different approach to execute a sitting calf raise without using a machine since all you have to do is sit in the “machine” and set your feet on the wall.

Keep your toes on the wall while you push back on the chair, but make sure your heels are raised up each time you perform a repeat.

This exercise makes use of a chair, but it is still considered a non-machine exercise because you perform the majority of the effort yourself.

You may choose to execute this and the other exercises for a certain amount of time or for a set number of reps, but they all have one thing in common: you are elevating your legs using your heels, putting most of the weight on your calf muscles, giving this portion of your legs a good workout.

What do leg press calf raises work?

How do you leg press calf raises at home?

Lower Legs are the main muscle group.

Calves are a detailed muscle group.

Strength is the kind.

Isolation Mechanics

Equipment: Machine – Stamina

Difficulty Level: Beginner

The calf push on a leg press workout works and strengthens your calf muscles by using a leg press machine.


i. Sit on a Leg Press Machine and press the plate up as if doing a leg press.

ii. Lower your feet so that the balls of your feet are in contact with the rack (with your heels hanging free),

iii. Press up and bend your toes while keeping the handles locked, then gently bring your toes back towards your torso (dorsiflex).

iv. Move gently to get the most out of these exercises.


i. Begin with lesser weights than you can lift with a leg press until you are comfortable with the moves.

How do you leg press your calves?

Quadriceps, hamstrings, and gluteus maximus are the muscles targeted.

Leg press machine is required.

Beginner’s level

The leg press is a popular piece of gym equipment that may help you grow important leg muscles. Leg press machines are widely found at gyms in two varieties: the regular horizontal leg press and the 45-degree leg press, which has a seat that reclines at an angle as your legs press upward in a diagonal motion.

Both machines are used to strengthen the quadriceps, hamstrings, and gluteus maximus of the thigh (buttocks). While it may appear to be an easy activity, it is critical to understand how to utilize it correctly. By paying attention to your technique, you may optimize the advantages of strength training while avoiding injury. The leg press is utilized in a leg strengthening regimen or as part of a machine circuit exercise.


The leg press machine replicates the benefits of a barbell squat for quadriceps development. It also strengthens the gluteus maximus, hamstrings, and calves.

You may target different muscles by changing your foot position. It strengthens these muscles and can be used to correct imbalances, such as when runners have stronger hamstrings than quadriceps.

Instructions in Steps

i. Your body should be in a certain position when using a leg press machine. Place your back and head on the cushioned support of the machine and sit comfortably. Set your feet about hip-width apart on the footplate, heels flat.

ii. Instead of being lifted, your bottom should be flat against the seat. At the knees, your legs should make a 90-degree angle. If your feet are too high on the plate, it will put strain on your glutes; if they are too low, it will put strain on your knees. Your knees should be parallel to your feet and not bent inward or outward.

iii. Keep this alignment in mind while you press. Grasp the help handles for support and to maintain your spine and head in place.

iv. Brace your core muscles and use your heels and forefoot to push the platform away. Your heels should be flat on the footplate at all times. The front of your foot or your toes should never be utilized to propel the pad forward.

v. Exhale and stretch your legs while keeping your head and back flat on the seat pad. Extend with steady control rather than a quick movement.

vi. At the height of the movement, pause. Make sure your knees are not locked out and that they are not bowing out or in.

vii. Return the footplate to the beginning position by gently bending the knees while breathing. Maintain a flat back and feet throughout.

If you’ve never done leg presses before, start slowly with three sets of ten. You can go from there as your strength grows.

Common Errors

To get the most out of your leg press practice, it is critical to maintain good technique. Avoid these mistakes if you want to execute the leg press safely.

Excessive Weight

One of the most important elements is making sure you’re not trying to lift more weight than you should. If you can’t control your motions, you’ll need to scale back on the weights. The quality of your form is more crucial than the quantity of weight you’re lifting.

While the exercise should be difficult, it should also be done with total control. Never speed through the exercise or let your legs collapse at the conclusion of it.

Buttocks are not flat against the seat.

Your legs are at an incorrect angle if your buttocks are elevated off the seat. You’ll need to adjust the seatback so that your knees and buttocks are in a comfortable position. Poor placement is noticeable when you feel constricted and/or your knees appear to be right in front of your eyes.

Hands on the Knees

Hands on the knees is a typical error that may cause your form to shatter. Instead, grab the assist handles.

Range of Motion

Always go through the whole range of motion without elevating your hips. Adjust the seat and/or decrease your weights as needed.

Raising the Head Pay attention to the position of your head. It should be stable and comfortable resting against the seatback. You’re applying too much weight if you’re jerking your head forward.

Breathing Keep breathing during the exertion period and avoid holding your breath. Your breathing will ultimately become automatic if you focus on expelling on exertion and inhaling on release.

What muscles does calf press work?

Calf raises are a lower-leg exercise that works the gastrocnemius, tibialis posterior, peroneals, and soleus muscles. The movement is plantar flexion, often known as ankle extension.