The 2024 Summer Olympic Games in Paris are upon us! There are several ways this year’s Summer Games are changing the game — literally and metaphorically — for the foreseeable future. From opening ceremonies to breakdancing, Paris will be home to innovation and anticipation. What can fans worldwide expect from this year’s legendary installment of this ancient tradition?

Opening Ceremonies at the 2024 Summer Olympics

For decades, Opening Ceremonies have been in stadiums, locked behind the price of a ticketed seat. Paris decided to take the iconic Parade of Nations to the streets — or rather, the water. The River Seine, Paris’ scenic waterway, will play host to a parade of boats, harboring the athletes from every nation. 

This is the first time the event has been free to view, though there are a few exclusive areas with a price tag. However, it is definitely one of the most accessible. People all over the city will be able to see at least some of the glory. With countless cameras and screens, residents and visitors alike will be able to watch their athletes with the greatest clarity in history. 

Fans will be able to see close-ups of more athletes than ever, and, most excitingly, the captivating garb from every country. The Seine will send 10,500 athletes down the water over six kilometers in, what is sure to be, one of the most showstopping Opening Ceremonies in history.

But, what about changes to The Games themselves?

New to Paris

For years, the International Olympic Committee (IOC) has been deciding to add several sports. The Games are no stranger to moving sports and events in and out of rotation. 

Who’s curious about what it takes to become an Olympic sport? How did breaking break its way into Paris? It happens in two phases. First, an activity needs to be labeled as a sport with these qualifications: 

• Recognition as a sport by the IOC
• Has an international, nongovernmental administrative body
• Approval from the International Sports Federation 
• Implementation of the World Anti-Doping Code and active athlete testing

Then it becomes an Olympic event after it follows these rules:

• Filing a successful petition, defining how the sport meets eligibility as a sport, discipline (branch of a sport) or event (competition within a discipline)
• Has notable men’s participation in the sport in at least 75 countries and four continents
• Has notable women’s participation in 40 countries and three continents
• Is visually appealing to watch and has inherent value to Olympic traditions
• Does not rely exclusively on the mind or propulsion, like racing

There are numerous other rules, but these are the most important. This is how breaking came to be in Paris 2024. However, the most contentious additions are typically games involving judges as opposed to blunt scores. Though sports like gymnastics are some of the most popular, the judging method has always caused debate among Olympic athletes and fans alike. This brings us to Paris’ newest addition.

Breaking

Time to get a new type of adrenaline rush as the Paris 2024 Summer Olympics is the first to host Olympics breakdancing as a sport. The category is called “breaking,” and will feature 32 B-Boys and B-Girls. The venue Paris created is meant to simulate traditional urban landscapes to give competitors the most authentic experience. The best part is the athletes will not know what song beforehand — it will all be improvised. 

The IOC describes how athletes will compete for medals in Olympic breakdancing as they “use a combination of power moves—including windmills, the 6-step, and freezes—as they adapt their style and improvise to the beat of the DJ’s tracks…”

Athletes from Team USA, Belarus, France, Lithuania, Japan, Canada, China, Ukraine, Italy and Kazakhstan will battle for the world’s first medals.

Kayak Cross

Another slightly new addition is kayak cross, which is part of the larger umbrella of events under the canoe slalom designation. What’s the difference? Traditional slaloms are an individual race against the clock, whereas kayak cross is a race against other teams. The IOC clarifies this event as “a combination of all of canoeing’s whitewater disciplines, contested by four competitors simultaneously.”

Kiteboarding

Also known as kitesurfing, this is another new series of events in the sailing sport umbrella. Athletes will face winds up to 40 knots in a fascinating sport that’s like a combination of paragliding and windsurfing. 

Fresh, Returning Events

In Tokyo 2021, surfing, sport climbing — which includes bouldering and lead combined — and skateboarding made their debut. To the joy of many, they will be returning. 

Surfing is a fascinating introduction to Summer Games because landlocked host nations will have to ship their Olympians elsewhere. One option is making a human-made wave pool to simulate the ocean. Or, you could do what France is doing, which is shipping athletes 9,000 miles away to the legendary waves of Teahupo’o, Tahiti in French Polynesia.

Other newer sports and disciplines include 3-on-3 basketball, BMX freestyle and men’s artistic swimming.

Changes to Olympic Weightlifting and More

Some categories and events have been removed for one reason or another. They may not be popular or cost-effective. But, this doesn’t mean they are out of The Games forever. Some leave and come back, such as karate, baseball and softball, which was featured in Tokyo but will not make an appearance in Paris.

The most notable change is in the Olympic weightlifting event, which went from 14 to 10 categories. This occurred because maximum competitor counts were reduced from 14 to 12, and shifts in weight classes consolidated the show slightly. However, there is a new women’s weight class in boxing called bantamweight.

Additionally the pentathlon has been shortened from an entire day to a mere 90 minutes, with condensed rests and a different discipline order. Other small changes occurred in volleyball pools, skeet, and canoe slalom.

Get Read for the Paris 2024 Summer Olympics

Are you getting excited to represent your favorite nations in this year’s Summer Olympics? These new events and changes will surely make the event exciting and groundbreaking, influencing subsequent Olympic summers for the rest of time.

The post What Changes Are Coming to the 2024 Summer Olympics? appeared first on Modded.

Trying to build muscle can be challenging. While going to the gym and lifting heavy weights can be the traditional strategy, it’s not the right fit for everyone. Sometimes, we’re looking for something more involved and engaging to help us build muscle while doing something fun. Finding a sport to play can be the perfect way to help you build muscle while doing something you enjoy. Here are some of the best sports for building muscle. 

1. Boxing – Best for Upper Body and Core Strength

Boxing is known for being a violent and competitive sport. It’s also one of the best muscular strength sports. People forget that simple pad work or shadow boxing is a form of boxing that engages your core unlike any other sport. You can tone your arms, build up your endurance and practice great cardio with weekly boxing sessions. You could join a nearby boxing gym or get your punching bag to use at home. 

2. Gymnastics – Best for Strength Training and Flexibility Work

One sport that is often overlooked for building muscle is gymnastics. If you’ve ever been to a competition or seen Olympic gymnasts, you know just how strong, coordinated and agile gymnasts need to be. Many events involve holding up your body weight and staying in positions integral to building muscle. It’s also an excellent sport for those who aren’t looking to invest too much money in equipment — you’ll likely be able to find a local gym where you can exercise. 

3. Swimming – Best for Weight Loss

This sport is one of the low-impact sports for muscular strength, making it great for those recovering from injuries or those who are elderly. It works nearly every body part to help you develop muscle and build strength. Swimming is easy to start, too — hardly any equipment is needed. Just find a pool or another swimming area and start doing laps. You’ll be surprised how good of a workout it is. 

Several swimming workouts can help you build muscle. For instance, you can do jump squats to build leg muscles. Get into the pool, put your weight on your heels and squat until your shoulders are underwater. Perform 20 reps per set before swimming.

4. Bouldering – Best for Endurance Work and Mental Focus

One of the main reasons people don’t lift weights is because they find it too boring — some people may need something more mentally stimulating than simply lifting something heavy. If this sounds like you, you may be looking for an activity that allows you to be strategic and forces you to use your brain while also being active. 

Bouldering is a muscular strength sport that engages you mentally and physically. It’s a form or rock climbing that can be done indoors on artificial rock walls or outside on actual cliffs. It’s climbing a piece of rock that requires intense but shorter moves than traditional rock climbing. 

Spend 10 minutes climbing and you can engage your arms, core and back all at once. However, you’ll also try to pick out the best way forward, finding various handholds and footholds and thinking about traversing different areas. 

5. Rowing – Best for Achieving a Lean Physique

Rowing machines are extremely common nowadays, and for good reason — they’re one of the best exercises to build muscle. But you don’t have to spend all of your time on a machine — with a kayak, you can spend real time out on the water, enjoying the scenery, getting some fresh air and building muscle at the same time. 

It’s one of the sports that build muscle for your upper body, making it ideal for improving your core and amping up your shoulder muscles.

6. Mixed Martial Arts (MMA) – Best for Muscular Endurance

MMA has become increasingly popular in recent years. Many people are now realizing just how good of a workout it is. It’s more than just a great workout, though — MMA involves a lot of strategy and technique to beat your opponent. If you’re looking for a muscular strength sport that will push you to your limits, then MMA could be the sport for you. 

7. CrossFit – Best for Functional Strength

CrossFit has gained popularity in the past years because it combines elements of weightlifting, cardio and gymnastics. Daily workouts use a mix of barbell and kettlebell movements, plyometrics, strongman, calisthenics and machine conditioning. These workouts, also known as workouts of the day or WODs, are implemented to push individuals out of their comfort zones.

Although CrossFit started as a fitness program, it is now considered a sport. Individuals compete against each other and more competitions are being held worldwide. However, CrossFit still typically requires trainers and gym memberships to participate. Monthly memberships can cost around $186 per month, with higher prices in metropolitan areas.

8. Weightlifting – Best for Overall Muscle Mass

Just like its name suggests, it refers to the actual activity of lifting weights. It’s a form of exercise in which your muscles contract against an external resistance, boosting your body’s tone, mass, strength and endurance. Weightlifting is the most popular sport that builds muscle with the right dedication.

Different types will allow you to build athletic muscle:

• Bodybuilding: This is the most popular sport. It involves working out specific muscle groups to boost muscle aesthetics and size.
• Powerlifting: Its primary focus is strength, and it includes three lifts: squat, deadlift, and bench press. Powerlifters often look out of shape and much stronger than bodybuilders because they can push more weight.
• Circuit training: In this method, you must perform weightlifting exercises one after the other with minimal rest to enhance cardiovascular fitness and various muscle groups.
• Olympic lifting: It’s characterized by two iconic lifts: the clean and jerk and snatch. This sport is a test of strength, flexibility, coordination and speed.

9. Rock Climbing – Best for Upper Body and Grip Strength

Rock climbing requires you to use multiple muscle groups simultaneously, making it one of the most excellent sports for muscular strength. Engage in intense climbing training and expect to lose body fat and gain muscle mass. While climbers aren’t seen with bulky and excessive muscles like weightlifters do, many athletes have toned and lean bodies. This muscular strength sport may be ideal if you want an all-around sport that doesn’t require you to bulk up.

What’s the Best Sport for Building Muscle? 

All the sports on the list are great options for building muscle. Much of it will depend on what sports you enjoy — you may want to try a couple of sessions to see which will fit you. Then, once you find the right muscle-building sport, you can dive in and start bulking up while doing something you enjoy. 

Looking to continue safely building strength and muscular endurance? We break down the best foods for muscle growth and strategies for maximizing muscle gain.

Originally posted Jul 26, 2022 – Updated June 5, 2024

The post The 9 Best Sports for Building Muscle in 2024 appeared first on Modded.

Having strong chest muscles is an important part of functional fitness. It’s also hard to deny the aesthetic appeal of big, well-defined pecs. Regardless of why you want to work your chest, you’ll want to incorporate the best exercises for pecs into your routine.

While cardio may be the best way to get rid of man boobs, chest workouts have a lot of benefits, even beyond sculpting your upper body. Here are some movements to try to make your pecs bigger and stronger.

1. Push-Ups

If we asked you to name the best exercise for pecs off the top of your head, you’d likely mention the bench press. While bench presses are great — more on that later — we’d list the humble push-up above them. Why? You don’t need any equipment.

Push-ups are an excellent strength-building exercise you can perform anywhere. They also work multiple muscle groups, but you can target your pecs by switching up your hand placement. Try bringing your hands closer together or lower along your torso to get a better chest workout.

2. Deficit Push-Ups

Once you’ve mastered the standard push-up, you can try a harder variation. Deficit push-ups are a great way to amplify the difficulty for more gains.

To do these, place your hands on a raised surface — a pair of kettlebells works well. Then, do a pushup, dipping past your hands to get your chest to the floor before pushing back up. You’ll notice this entails a longer range of motion, which is great for building muscle.

3. Flat Bench Press

This one may be obvious, but it’s that way for a reason. The standard bench press directly targets your pecs and is easy to ramp up as you get stronger. You can also do it with some heavy dumbbells or kettlebells if you don’t have a barbell. Don’t have a bench? Try lying down on the floor.

While the bench press is one of the best exercises for pecs, it’s also more associated with injuries than any other free-weight movement. Always lift with a spotter and follow good form to stay safe.

4. Incline Bench Press

For a variation on the classic bench press, try adjusting your weight bench to a 45-degree angle. This incline activates your upper chest more and won’t strain your joints quite as much. As with the flat bench press, remember to keep your feet flat, use an appropriate weight and always have a spotter for safety.

5. Cable Flys

The cable fly is another one of the best exercises for pecs. This movement targets your chest harder than a lot of others, but it does require specialized equipment, so it’s not accessible for those who like to work out at home.

To do a cable fly, grab the handles on a cable machine, one in each hand. Stand with your back to the machine in a staggered stance and a slight forward lean. Your arms should be stretched out at your sides and slightly behind you. Bring your hands together, then back to the original position slowly.

6. Dumbbell Flys

Alternatively, you could perform the same movement with dumbbells. Unlike a cable fly, you’ll want to do a dumbbell fly lying on your back on a weight bench. Apart from that, though, it’s largely the same motion.

Hold a dumbbell in each hand with slightly bent arms, open your arms wide, then bring them together above you. Be careful not to let your elbows go below your chest. Rotator cuff injuries affect more than 2 million Americans every year, but you don’t want to be one of them if you can avoid it.

7. Tricep Dips

Despite what their name may lead you to believe, tricep dips are another great exercise for your pecs. It’s a simple motion — holding yourself up between two surfaces and dipping yourself up and down — but an effective one.

Use a closer hand placement to put less emphasis on your shoulders and more on your chest. You can add weight to a belt or a vest for an extra challenge.

8. Landmine Press

One of the best exercises for pecs you may overlook is the landmine press. While it may not be as strenuous as some others, it’s a great way to work your chest without putting too much stress on your shoulders.

Landmine presses involve little more than standing a barbell on one end and pressing the other end up with one arm. Use as little or as much weight as you need for a good workout, and remember to do the same number of reps with each arm.

9. Dumbbell Pullovers

Another simple but effective chest exercise is the dumbbell pullover. Lie on your back on a bench, grab a dumbbell in both hands, lower the dumbbell behind your head, then bring it back up. It’s not an ordinary range of motion, so you’ll find you get a good workout without needing much weight.

10. Pull-Ups

Ending this list of the best pec exercises is another oldie but a goodie: the pull-up. You can make a pull-up bar at home if you don’t have one already, and that’s all the equipment you need.

While pull-ups are primarily a shoulder workout, you can target your pecs through different hand placements. Use a close-hand grip or a neutral grip — where your palms face each other — to get more chest activation. 

Tips for Maximum Gains with the Best Pec Exercises

While these 10 movements are some of the best exercises for pec size and strength, you don’t have to stick to only these. In fact, some variation is ideal for muscle development and strength training, as it keeps you from plateauing. Start with this list, try a few variants of some of the movements and find what fits into your routine.

For maximum gains, you’ll also need to address your diet, hydration and sleep. Use our guide on gaining muscle fast to see the best results.

Another thing to keep in mind is the principle of progressive overload. You’ll quickly hit a wall if you do the same reps of the same exercise every time. Regularly increase the difficulty of your movements through more reps, added weight or harder variations to sustain muscle growth.

Try These Best Exercises for Pecs Today

A good chest workout is a crucial part of any fitness routine. These 10 movements aren’t the only things you can try, but they’re some of the best exercises for pecs you’ll find. Incorporate them into your workout today if you want a stronger or bigger chest.

The post The 10 Best Exercises for Pecs, Plus Easy Tips for Better Results appeared first on Modded.

Exercise is integral to daily life, and people have believed it for centuries. The earliest civilizations found ways to work out even without a 24-hour gym on every corner. Athletic training and strength were priorities in the Roman Empire, as these entities needed strong soldiers. What were some of the ancient exercise techniques in Greece and Babylon? Here’s your guide to old-school fitness.

Did Ancient Civilizations Exercise?

Physical activity was more necessary in the old days because of the need for agriculture. Farmers worked long days to produce olives, grapes, wheat and other essential crops in Ancient Greece. The Greeks are only one of many people you can point to for fitness history. 

These Mediterranean inhabitants believed exercise was necessary for society, and you can see this belief in their Olympic festivals. Plato — an ancient Greek philosopher — said humans needed physical activity and education to succeed. If you don’t get exercise, you destroy your good condition. Physical activity preserves your body in the short and long run. 

The most prominent ancient exercise forum was the Olympic Games. People traveled from all over to watch the earliest forms of professional athletes show off their skills. These events included shot put, equestrian, running and other sports you still see today. The old Olympics even introduced the Pentathlon in 708 B.C. once wrestling became an official sport for the games. 

6 Ancient Exercise Methods

While the Olympics were prominent, they don’t necessarily translate to ancient exercise techniques for the average person. Here are six examples of old fitness routines even in the old days. 

1. Community Sports

People in Ancient Rome gathered in public baths for socialization and reading time. These forums also presented opportunities for physical activity and community sports. You won’t find a Madison Square Garden-type venue here, but you could gather your buddies and play sports. 

While some civilizations limited female participation, men and women competed in various sports. For instance, the men gathered for boxing, weight lifting, running and wrestling. That doesn’t sound much different from what you see with modern male exercise techniques. 

Both men and women played ball sports, even if they weren’t as popular as pickleball or modern-day football. Women typically favored swimming and trochus, a game where you roll hoops on the ground. 

2. Cauldron Lifting

Exercise has hardly ever been conventional. Some ancient exercise methods were unorthodox but provided big-time results. Have you ever tried to lift a cauldron? This strategy was prominent in Ancient China as the men discovered how to elevate their physical education. Lifting heavy objects was commonplace, but cauldron or ding lifting was among the most peculiar.

This Ancient Chinese sport grew because cauldrons were one of the heaviest objects in your home. In the Warring States period, martial artists tested their strength by lifting dings alone or with a partner. How much did these objects weigh? Scholars say the cauldrons could weigh several hundred pounds, leading to back-breaking work. Imagine having a ding-lifting contest at your local gym with the boys. 

3. Primitive HIIT

High-intensity interval training is a relatively new concept you can find at fitness centers. Some guys do HIIT because it saves time while burning calories and providing a full-body workout. You can find a HIIT group at a local gym, but the idea goes way back to Ancient Rome because of Seneca the Younger. 

Seneca was a jack of all trades, with philosophy being his most famous attribute. Additionally, he wrote satire and plays to contribute to early art forms. The famous Roman statesman also had thoughts on exercise and influenced ancient civilizations. Seneca said exercise shouldn’t be strenuous because there was no point. Instead, he recommended short bursts of workouts to take it easy. Could Seneca have launched a successful HIIT class in Ancient Rome?

4. Rope Climbing

Imagine you’re in a physical education class, and your coach says it’s time to climb the rope. It seems like this task isn’t as prominent anymore, but it’s still enough to strike fear into your heart. Climbing up the rope is challenging unless you have superior upper body strength. Where did this exercise technique come from? As it turns out, the Ancient Greeks were doing this task, too. 

The rope climb originates with Claudius Galen, who moved from Greece to Rome in the second century. This historical figure was a health care pioneer, writing books about medicine and bodily temperament. Galen said rope climbing was critical for measuring a person’s physical fitness because it determines how much energy you have. Ancient civilizations often used rope climbing competitions to test their soldiers and ensure peak physical performance. 

5. Ballistic Training

Primitive technology meant ancient exercise included any means possible to get fit. Ballistic training was a common denominator across Ancient Greece, Rome and other civilizations. Ammunition didn’t exist back then, so none of these sports included ballistic armor or bullets. This training included much of what you see in track and field events at the Summer Olympics. 

For example, the earliest form of shot put came from Ancient Greece, where people threw stones as a sport. The ancient exercise technique had similarities to modern events as the athletes threw stones from their shoulders with only one hand. Greek athletes also threw discs, javelins and tree trunks to show their feats of strength. 

6. Hindu Squats

Skipping leg day is a bad idea, and Indian wrestlers avoided lower-body peril with Hindu squats. Wrestling has existed in India for centuries as a primary strategy for staying fit. How did these ancient people use Hindu squats for their regimen? 

Squats are one of the best routines for your lower body while simultaneously strengthening other regions. Wrestlers need superior lower body strength to aid their stability, so Hindu squats are just what the personal trainer ordered.

Hindu squats look similar to the regular version, with your arm movements being the main difference. Lower your body like normal and extend your arms behind you. Raise your arms to be straight in front as you rise up. Imagine getting your body ready to jump without lifting yourself — that’s what a Hindu squat feels like. 

Ancient Exercise Methods to Get Fit 

Fitness is more accessible today with peer-supported research and professional trainers to kickstart your routine. However, ancient civilizations lacked those luxuries and cultivated exercise methods anyway. While some routines seem unorthodox, other regimens are still visible today. Hindu squats a

The post Antique Aerobics: 6 Ancient Exercise Techniques appeared first on Modded.

Weight training offers many benefits. It helps you build muscle, relieve stress and keep your mind and body healthy. If you’re dedicated enough to your nutrition, you could even sport the fabled six-pack on the beach this summer. However, you should be aware of the disadvantages of weight training as much as you are of its advantages to stay in good health while working out to be in better shape.

What Is Weight Training?

Weight training is a workout using weights as resistance to strengthen your muscles and improve their tone. It may enhance your balance and flexibility, allowing you to live more independently as you age. This activity may also reduce blood pressure, blood sugar and cholesterol levels, increase bone density, accelerate metabolism and contribute to brain health.

If you experience chronic pain, live with a heart condition and struggle with weight management, this training may be beneficial. Aside from aiding physical health, this workout may also help you be more mentally fit. Weight training may alleviate symptoms of depression, boost your self-confidence and sharpen your cognitive skills — like thinking and learning.

This workout generally involves free weights, including:

• Fixed-weight barbells with bumper, metal or fractional plates
• Olympic barbells
• Specialty bars — such as axle, cambered bench press, EZ curl, hex weight, open trap, safety squat and strongman log bars
• Adjustable, rubber hex and urethane dumbbells
• Adjustable, cast iron, and competition kettlebells
• Medicine and slam balls
• Steel clubs
• Heavy hammers and maces
• Weighted vests
• Farmer’s walk handles
• Yokes
• Sandbags

You can also do various exercises with weight machines. Examples include:

• Seated arm extension, curl or arm row
• Seated press, overhead press, leg curl or lat pulldown
• Lying leg curl
• Assisted close-grip pull-up
• Rear leg extension
• Hanging leg raise

The suitable exercise and equipment depend on your health goals, fitness level and experience. Regardless of what you aim for, how fit you are and how many times you’ve done weight training before, you should observe some of these best practices to notice gains more quickly and protect yourself:

• Take your time.
• Mind your breathing.
• Switch to a heavier weight slowly.
• Finish at least one set of every exercise.
• Put a premium on variety.
• Get plenty of rest.

Cons of Lifting Weights

As with any other physical activity, proper techniques and planning are essential to obtaining the desired results. Otherwise, things could go terribly awry — it’s rare, but it happens. Here’s what you should know about the negative effects of heavy weight lifting and how to minimize the risks.

1. Acute Injuries

Hitting the gym isn’t inherently dangerous, but the injury statistics bear a grim warning. A study of 4,785 male and 542 female members of a U.S. Army Division revealed that 4.5% of men and 0.6% of women got hurt throughout one year of weight training. These figures translate to 0.31 and 0.05 injury incidents per 1,000 hours between the two genders. What lurks behind these fitness foibles?

The most significant weight training downside is that anyone can do it. The gym’s accessibility should be a huge benefit, but people vary widely in their fitness expertise and don’t always get their information from reliable sources. Beginners usually don’t realize their mistakes until it’s too late, which results in a sudden and often severe injury. This vicious cycle is one of the main cons of weightlifting that turns skeptics away.

As a result, far too many gym-goers use improper — even downright dangerous — techniques they see online or witness other people doing. For example, it’s not uncommon for folks doing Romanian deadlifts to strain their lower back and cause chronic back pain, which is one of the leading causes of disability.

Back strains are statistically the most common weight-training injuries, but there are many others. Shoulders, knees and elbows are also injury-prone areas because of the pressure they have to endure. These disadvantages of lifting heavy weights often scare people away from specific exercises. 

What’s your best bet for avoiding injury? Hire a personal trainer — even if only for a session or two. You might even get this service for free. Many fitness facilities help new members learn proper weight-lifting techniques as part of the package. Please take advantage of this benefit if offered.

You might also consider sticking with strength training machines instead of heading to the free weights — especially if you’re a novice. The fixed nature of these devices reduces your injury risk by operating in a fixed range of motion to guide weights up and down. You won’t work as many complementary and opposing muscle groups, but you’ll prevent unnecessary strain. 

Another pro-tip: go light. Far too many injuries occur when people bite off more than they can chew — a classic example involves getting pinned under a bench press bar. It also helps to have a spotter, even if they aren’t a professional trainer. They can help you with those heavy lifts and critique your form. Plus, working out with a buddy motivates you to stick with the program.

2. Overtraining

Most people understand the “weekend warrior” syndrome: you remain relatively sedentary all week, then hit the gym hard on the weekends. Come Monday, you hobble back into the office with every part of your body screaming.

Overtraining — which happens to be one of the disadvantages of powerlifting — is a significant risk of weight training. It can occur when you work out at an intensity level that is too high for too long without a break while ignoring the subtle signs that you should slow down. Ironically, training too hard or too frequently can derail your progress because it can result in injuries or performance plateaus. 

How can you recognize when you’ve pushed past your limits? Look for the following signs:

• Persistent soreness: While many people experience delayed-onset muscle soreness when starting an unfamiliar strenuous exercise, you shouldn’t always feel sore. If your muscles continuously ache throughout your training or randomly experience spasms during the day, you should take things down a notch.
• “Heavy” muscles: No, we’re not referring to your bulk. Rather, this heaviness is a subjective feeling — you might find it challenging to do basic physical activities throughout the day, such as walking up a flight of stairs, sitting on the toilet or doing household chores.
• Increase in tension, anger or confusion: One of the overlooked cons of weight training is how physical exercise can negatively impact your mental state. Overtraining can increase the stress hormone cortisol, aggravating your mood and making you anxious.
• Inability to relax and poor quality sleep: Going too hard also keeps your central nervous system in a constant “high alert” state. As a result, you may feel perpetually restless and find it impossible to stay asleep even though you’re exhausted.

There is a common misconception among fitness beginners that you need to train two or three hours a day. This idea could not be further from the truth. Generally, most of your workouts should take at most one hour to maximize the benefits. After one hour, the benefits plateau. After two hours, you’re doing more harm than good.

Aside from the above disadvantages of weight training, too frequent longer workouts can lead to burnout and more likely to quit your program. You must train in moderation for the good of your physical and mental state.

3. Joint Damage

Lifting something heavy can result in joint strains and sprains, which is ironic because exercising can ease your pain if you have arthritis. It builds the muscle around your joints so your cartilage doesn’t have to do all the work. Whether you benefit from healthier joints depends on your form and the resistance level you select. 

You can avoid or minimize joint pain by following these tips: 

• Warm-up: Your warm-up is the place for dynamic stretching. Moves like lunges and squats without weights prepare your lower body, while tai chi twists and shoulder rolls prepare your upper body for action. 
• Stay light: Treat weight training like the tortoise and the hare. You’re in this for the long haul. Therefore, stay on the lighter side with your weight selection, gradually increasing as it feels safe. You’ll never become one of the hulking behemoths you admire if you spend half your time on the disabled list. 
• Maintain proper posture: Focusing on your form when working out is more important than transitioning to a heavier weight. Good posture protects your muscles as you build them and removes unnecessary stress on your joints. You can get better results when you can concentrate on your form and maximize your full range of motion even if you lift lighter weights.
• Perform various exercises: Mixing things up enables the joints you frequently use when doing your favorite activities to recuperate. Target a different body part in every lifting session to avoid overworking your joints and experience less pain.
• Cool down: You should stretch — and rest. Taking adequate time allows your body to repair the microscopic tears that lead to strength gains.
• Stick to your program: It may take 6-8 weeks for your joints to get used to your training. The more you commit to it, the more your body becomes accustomed to your level of activity.
• Listen to your body: Every day in the gym is different. Minor changes in hormonal or hydration levels can impact performance. You could even have a mild infection without knowing it — you may only feel more tired than usual. Honor your body’s cues and take it easy when need be.
• Use a trainer: A credentialed exercise coach can point out what you do wrong and teach you safe workout habits. Comparing notes with fellow gymgoers helps, but no opinion matters more than professional advice. Listening to average fitness enthusiasts may endanger your joint health and sabotage your strength goals.
• Seek physical therapy: If your joint problems are ongoing, consider visiting a physical therapist. Massage therapy or chiropractic therapy could be the solution you’re looking for.
• Wear supportive equipment: You can wear a weight lifting belt along with sleeves or wraps on your elbows, knees and wrists to increase stability and safety during heavy lifts.

Moreover, you may feel joint pain due to improper diet. You should eat anti-inflammatory foods — such as beans, berries, fish and green tea. You could also take a collagen protein supplement to improve skin and joint elasticity.

4. Tight Muscles 

Everyone’s flexibility range differs. You could find yourself limited compared to your previous stretching ability. Although you can gradually improve your flexibility with specific activities, your genes, age, height and injury history may limit your range of movement.

Fortunately, you can address this concern more easily than the other items on this list. You will see noticeable benefits to your tight muscles by performing some post-workout flexibility exercises. You can do this simple routine at the gym or home with some resistance bands whenever you can.

Additionally, you should devote your rest day to yoga practice to balance strength with elasticity. Strength training can still be the foundation of your exercise routine, but mixing in other workout styles is always a good idea so you don’t have any significant weaknesses.

5. Arterial Tears

If the thought of tearing open a major blood vessel inside your body scares you, it should. Arterial tears are probably the scariest disadvantage of lifting heavy weights. Although women mainly deal with spontaneous coronary artery dissection, men may sustain it after carrying a heavy object or doing strength training. Occasionally, other blood vessels — like the celiac artery — may also incur damage.

If you want to avoid rupturing a blood vessel at all costs but don’t want to give up strength training, avoid the heaviest exercises — like the bench press, deadlift or squat. Most arterial tears occur in a powerlifting setting when performing these three compound movements. Stick to machines, cables and lighter free weights.

Avoid the Disadvantages of Weight Training 

Strength training is one of the best physical activities you can do. It tones your body while benefiting your mental health. It can even help you meet friends and make meaningful business connections in the gym. 

However, you have to recognize the risks. Now that you know the disadvantages of weight training, you can take adequate measures to make your next sweat session safer and more productive.

Want to learn to weight train safely and effectively? Check out our breakdowns of the best lifting routines for lean muscles and mastering the proper form for lifting.

Originally written 2/5/2023 — Updated 5/13/24

The post Are There Disadvantages of Weight Training? What to Know (Updated for 2024) appeared first on Modded.

Millions of Americans suffer from lower back pain. While this condition results from multiple causes, including some of the worst exercises in your workout routine only increases your agony. 

Your lumbar spine is one of your body’s most delicate areas because of the lack of support. It does the hard work of holding you upright without a single prop to help it carry the load. 

Straining this region can make going about your daily activities excruciating. Avoid these eight worst exercises for your lower back to keep yourself standing tall and pain-free. 

Is Exercise Good for a Bad Lower Back? 

In general, exercise benefits lower back pain. Doctors often caution against remaining sedentary as it increases pain. A sedentary lifestyle can worsen ankylosing spondylitis and degenerative disc disease by increasing stiffness. 

However, not all moves are approved for folks with bad lower backs. In general, you should avoid contact sports or anything with excessive impact that could cause your discs to grind together. Furthermore, pass on moves that can tear surrounding soft tissues. While they may not cause permanent damage, they can alter your posture, affecting your spine. 

8 of the Worst Exercises for Your Lower Back

Give the following eight moves a pass if you have lower back pain, as they’re among the worst exercises for kicking up trouble in this region. 

1. Off-Road Biking 

If you have lumbar issues, you could find biking, in general, too painful outside of the recumbent models at the gym. Leaning over your handlebars can cause agony. However, even folks who do fine on pavement can find the rock-hopping and sudden jerkiness of off-road biking damaging to their spine. Instead, stick to a Pelaton or a similar device with a big screen that sends you on a virtual pedal adventure. 

2. Contact Sports 

Contact sports increase the risk of nearly any type of injury, and your back is particularly vulnerable. Reflect on your physiology for a moment — there’s nothing from your ribcage to your hips except your spine that can absorb a tackle besides soft tissue. Stick to sparring with the heavy bag and perform speed drills to maintain your ability to float like a bee, but stay away from actual punches. 

3. Double-Leg Lift

Double-leg lifts came into vogue as a move to blast your lower abs. However, it often fails to meet that goal, instead putting excess strain on your lumbar spine. When you lie supine and elevate your legs, it presses your lower back into the floor. However, dropping your legs restores that curve and strains your muscles. 

What should you do instead? The following moves blast your lower abs without straining your back:

• Dead bug: Lie on your back with your arms extended straight up toward the sky and your legs lifted to 90 degrees, bent at the knee. Extend one leg while reaching the opposite arm overhead, then switch. 
• Mountain climbers: Begin from a pushup position. Alternate bringing each knee toward your chest. You can also add a twist to work deeper into the sides of the waistline. 

4. Back Squats 

Placing a bar across your shoulders as you squat puts undue pressure on your lower back. Even if you use a belt, a slight misjudgment in form can result in a strain or sprain that lays you up for a week, stymying your progress. 

Instead, place the bar in front of you, just below your collarbones. You can also do a Zercher squat, which involves holding the bars with bent elbows instead of your hands. Grabbing a kettlebell to keep in front of you is an alternative to a barbell, as are using machines like the leg sled. 

5. Planks 

Hoorah! You finally have the perfect excuse to skip planks. While they’re fine for most people, a slight shift in positioning can cause a flare of agony in those with degenerative discs in their lumbar spine. It doesn’t take much to squeeze the jelly out of those donuts, and your spinal cord is exquisitely sensitive. 

Alternatives include side planks, which still work the transverse abdominal muscles without straining your lower back. Dead bug and standing crunches are additional options. 

6. Superman Lifts 

It sounds like a great way to strengthen your lower back — lie on your belly and extend your arms and legs. However, the classic Superman move puts undue strain on the lumbar spine. 

Instead, stick to good mornings for your wakeup back strengthening, standing with your feet hips width apart, knees soft. Keeping your spine long and straight, hinge your hips to 45° before rising to stand. Dumbbells and Romanian deadlifts are alternative back strengtheners. 

7. Traditional Situps 

Many trainers also advise staying away from traditional situps. They also rank as one of the worst exercises for other reasons, as they work your hip flexors rather than carving a 6-pack. 

Hanging leg raises are a great alternative, especially for those targeting the tough lower belly area. Bicycles are great for all-over abdominal toning. 

8. Rounded Hamstring Stretches 

Can you bend over and touch your toes? If doing so causes you to round your lower back, don’t try it. Rounded hamstring stretches can strain your back. Your best bet is to keep a straight spine, using yoga blocks to support your upper body weight if your fingertips or palms don’t reach the floor. Another alternative? Do a seated forward fold, keeping your spine straight and using a strap or a towel around your feet to increase muscle lengthening without rounding. 

Mythbusting: Is Yoga Always Good for Back Pain? 

A common myth is that everyone with chronic back pain should do yoga. Guess what? While that advice has merit, choosing the wrong style of yoga can do more harm than good. For example, the Ashtanga primary series is extremely tough on people with degenerative disc disease of the lumbar spine, as excessive forward flexion and extension create serious strain. 

That said, millions of people have successfully used yoga to alleviate back pain, sometimes for good. The key is to choose the right format. Stay away from more intense styles and look for soothing Hatha or restorative classes to get your fix. 

More Mythbusting: Is High-Intensity Exercise Always Bad for Back Pain? 

Likewise, many trainers advise clients with back issues to stay away from high-intensity exercises like running. In some cases, that advice holds. 

However, other people find greater relief from running than walking, as it burns calories more quickly, letting you get in your workout before the compression on your spine from remaining upright becomes too much to bear. Experiment and work with your doctor if you have an existing injury to determine what’s best for you. 

Worst Exercises for Your Lower Back

You work out to feel your best, not cause further pain. While the right moves ease aches, you should stay away from the worst exercises for your lower back if you’re one of the many with trouble in that area. 

You can still get your fitness fix. Simply replace the worst exercises above with healthier versions and enjoy a healthier, more pain-free you. 

The post 8 of the Worst Exercises for Your Lower Back  appeared first on Modded.

Losing weight isn’t the only reason to get into fitness. Sometimes, you’d prefer the opposite outcome. Building muscle mass isn’t always as easy as it seems, so learning how to gain muscle fast for skinny guys can be challenging.

If you’d like to bulk up in minimal time, this guide’s for you. Let’s get into it.

Why Do You Struggle to Gain Muscle?

If you’re reading this guide, chances are you haven’t been able to build muscle in the past. Why is that? Here’s a look at some of the most common reasons.

The biggest reason skinny guys may struggle to gain muscle fast is that they’re going about it the wrong way. Your routine may be too cardio-heavy and not feature enough resistance. Maybe you’re lifting heavy but aren’t quite getting to the progressive overload — more on that later. An insufficient diet could also be to blame.

Biological factors can be at play, too. Many men have an overactive thyroid, which makes you burn calories faster than normal, to the point of rapid weight loss. Other conditions like diabetes and even depression can also limit your gains.

The human body can be delicate, so slight changes like insufficient sleep or water can affect your metabolism. You may be more genetically prone to these kinds of changes than others, but that doesn’t mean you can’t gain muscle fast. It’ll just take some extra work.

How to Gain Muscle Fast for Skinny Guys

While everyone’s situation is unique, following a few best practices will help you reach your body’s full potential. Here’s how to gain muscle fast for skinny guys. 

Eat More Calories

Start with your diet. The formula for weight gain and weight loss is simple. If you want to lose weight, be at a caloric deficit — burn more calories than you eat. To gain weight, be at a caloric surplus — eat more than you burn.

As simple as that is on paper, it’s often harder in practice. You must track your calories to stick to this diet effectively. Otherwise, you may fall off course and not realize it. Use a fitness tracker to gauge how much you’re burning in your workouts, and write down the calorie intake of every meal, paying extra attention to serving sizes.

Think About the Nutrients in Your Diet

Of course, not all calories are created equal. A caloric surplus will lead to weight gain, but you don’t just want to add weight. You want to add muscle. Consequently, you’ll need the right nutrients in your diet.

Protein is the big one here, as it contributes directly to muscle growth. You’ll also want to get plenty of complex carbs to give you energy and help you recover from workouts. If you’re not getting enough of these nutrients in your diet, supplements like pre-workout can help increase muscle mass when used carefully.

Get Serious About Weight Training

The next step in how to gain muscle fast for skinny guys is to work out. Not just any workout will do, though. You need to lift, but proper weight training is about more than simply picking up a heavy bar.

The key is progressive overload, a fancy term for gradually increasing the intensity of your workout. Add more weight and reps — but no more than 10% per week — instead of lifting the same weight for the same amount each day. It also helps to go to failure on your last set regularly. Pushing your body until you can’t do even one more rep will break your muscles down so they grow back stronger.

The kinds of lifts you do matter, too. Compound movements like squats, deadlifts and cleans work multiple muscle groups simultaneously, producing faster results. Just ensure you’re practicing good form to not hurt yourself.

Get Enough Rest

As you work out, remember there is such a thing as going too hard. It may seem counterintuitive at first, but you won’t gain muscle fast and keep it on without resting. Overtraining can hinder your progress in a few ways.

Working too hard too frequently can lead to injury. Pain and well-being aside, that means you’ll have to take it easy for a bit as you recover, slowing your results. 

Rest is also important because it allows your muscles to heal. When you work out, you create little tears in your muscles, and the healing process leads to gains. Without eight hours of sleep a night and regular off days, you won’t heal well enough to see improvement.

Track Your Progress

Finally, remember to keep track of everything. You’ll likely have to adjust your plan for maximum results, and you can only do that if you know how well things are going.

Keep a record of your calories and nutrient intake, as well as your workouts. If you want to go the extra mile, track your water intake and sleep schedule, too. If you’re not bulking up as much as you’d like, tweak one thing at a time until you find the right recipe.

Tips to Keep in Mind When Gaining Muscle Fast

Trying to gain muscle fast for skinny guys can be challenging, so it’s easy to go wrong in some areas. Here are some tips to consider for better results and safety.

We mentioned earlier that protein is important, but how much you need depends on your body. People disagree on the perfect amount, but you should aim for between 1.2 and 1.6 grams of protein per kilogram of body weight to gain muscle.

Hydration is also crucial when you’re working out this much. Drink plenty of water and avoid sugary drinks and alcohol for best results. The more hydrated you are, the better your body will heal and process nutrients.

Don’t overlook non-weighted exercises, too. While weight training should be your focus when building muscle, keep heavy lifting sessions to just three times a week. On your off days, you can do cardio — just not so much that you burn too many calories —  or use lighter resistance workouts.

Finally, recognize that “fast” results in fitness may seem slow. Even an extremely rigorous routine may take a month or two before you notice the change. Avoid diets or workout plans that promise big results in weeks or days, as seeing gains that quickly often means sacrificing safety or your overall health. 

Even Skinny Guys Can Gain Muscle Fast With the Right Routine

Gaining muscle fast for skinny guys isn’t easy, but it’s possible. It’ll take hard work to see significant improvements, but if you keep at it, you can bulk up safely and effectively. Take this guide, tailor it to your specific situation and let the gains commence.

The post How to Gain Muscle Fast for Skinny Guys: A Complete Guide appeared first on Modded.

Novice fitness enthusiasts make the mistake of thinking that progress is linear. Almost all physical activities start as punishing. Then, your heart rate stays stable as you get used to them, and you barely experience shortness of breath after an extended period of training. You feel good about yourself because you enjoy massive gains in just a short time.

However, what will you do when your progress comes to a standstill? Whether you’re training to increase your lean muscle mass, strength, speed or endurance, your gains are bound to plateau.

What Is a Workout Plateau?

Workout plateaus are stages of progress when you stop getting positive results from your exercises. You can experience them even if you follow your fitness program religiously.

They can happen for various reasons. Usually, fitness plateaus happen when your body adapts to your exercises’ demands. Once it becomes accustomed to your increased efficiency in burning calories, building muscle, increasing strength or whatever your workout goal may be, it thinks it’s the new normal and stops improving at the rate it used to.

Moreover, your workout progress can also plateau when you:

• Become complacent about exercises.
• Train without strategy or discipline.
• Make detrimental lifestyle choices.
• Feel burnout.

Fitness plateaus are a sign your hard work has borne fruit. However, failing to reach new milestones can be frustrating and discouraging. Your enthusiasm can wane, diminishing your motivation to continue your fitness journey.

How Do You Know If You Hit a Workout Plateau?

You know you hit a workout plateau when your exercises stop feeling challenging. After witnessing significant improvements, you may hardly see any fruits of your labor at your usual rate. Even worse, you notice the opposite of what you want to accomplish. If you’re training to shed pounds, have a ripped body or gain strength, you may put on weight, lose muscle tone or feel weaker.

Your energy levels are low when you want to do cardio or bench. You begin second-guessing your program and question whether you’re wasting your time. You drag your feet when you know it’s time to hit the gym.

How Long Do Workout Plateaus Last?

Workout plateaus can last indefinitely, regardless of your exercise. They happen for a reason and will continue unless you make the necessary changes to your fitness program.

However, only time will tell when what works stops working. For example, strength gain plateaus can last eight weeks before you can confirm your muscle growth has stagnated.

How Do You Break a Workout Plateau?

Overcoming workout plateaus can be tricky because only some adjustments can do wonders for everyone. Follow these nine tips to put yourself over the hump.

1. Track Additional Metrics

Reassess how you measure your improvement. For instance, relying solely on the scale to record the amount of weight you lose may derail your progress. Believe it or not, you can be fitter than before, even when it’s not moving.

Taking photos of yourself while wearing the same clothes every other week, sizing essential body parts with a cloth tape measure, and using a caliper to keep tabs on your body fat percentage can reveal more insight into your fitness than simply weighing yourself.

2. Recalibrate Your Routine

Being in a rut results in fitness stagnation. Your fitness situation changes over time, so your activities should, too.

You can modify your fitness regimen in various ways. Changing the order of exercises, doing an activity longer, going harder in a specific period, and lifting lighter weights with more repetitions or heavier ones with fewer reps are some avenues worth exploring.

3. Embrace Progressive Overload

This principle means incrementally increasing your workout frequency, intensity or volume to push yourself harder. Otherwise, you may send the wrong signals to your body and tell it to maintain your current state of fitness instead of taking it to new heights.

4. Use New Equipment

Introducing your body to a new tool or machine can make a difference. It can force you to perform new movement patterns and activate new muscle groups. Such a change of pace can help spice up your favorite exercises and challenge your body harder.

5. Vary Up Your Workouts

Diversifying the exercises in your program can help get you out of fitness limbo.

Doing strength training can increase fat cell metabolism, so it can be helpful when trying to reach your ideal body mass index. High-intensity interval training is an endurance booster that burns a ton of calories. Speed work can help aging muscleheads slow down atrophy. Enhancing concentration and breath awareness to hold yoga poses can help marathoners and triathletes be mentally unbreakable to finish and win races.

If you participate in group classes, consider going solo to help eliminate distractions and quiet your mind. If you’re a solitary gymgoer, think about training with others to reinvigorate the joy of workouts.

Moreover, exposing yourself to different types of exercises can help you remain physically active while discontinuing the ones you’ve overgrown. If the plateau is psychosomatic, perhaps you need fresh scenery to help your body respond to workouts positively again.

6. Get More Rest

Recovery is just as important as physical activity. Depriving your body of the time it needs to rebuild and repair itself after a grueling workout will do more harm than good in the long run.

The benefits of adequate rest are also psychological. Not taking the time to sleep and relax can affect your mood and athletic performance, making workouts less enjoyable and counterproductive.

7. Rethink Your Diet

Thoughtless eating can offset your fitness gains. What you should have on your plate depends on your exercise, so what seems healthy may be nutritionally inappropriate to achieve your goals.

For example, runners and cyclings who carbo-load with the wrong types of carbohydrates — like pizza, pastries, cake and cookies — can experience stomach aches on the day of the race because of the high fat or fiber content in their diets.

8. Set Realistic Goals

Expecting to see the same rate of results throughout your fitness journey is illogical because your body naturally has more to gain at first than in the later parts of your training. Change your definition of progress to hit more reasonable objectives and make headway.

9. Work With a Trainer

If all else fails, use a professional trainer to help figure out what’s wrong with your current workout regimen and personalize a program for you.

Break Through Workout Plateaus

Fitness plateaus are normal, but expecting them to go away on their own is an exercise in futility. As frustrating as they can be, you can break these dry spells and get back on track with these practical tips.

The post Workout Plateaus: Why Fitness Progress Comes to a Standstill appeared first on Modded.

Guys always look for the next big thing when exercising and building muscle. What substance heightens your workouts and creates those big, burly biceps on your arms? Finding naturally occurring and high-impact supplements can be challenging, so ensuring no stone goes unturned is essential. One substance you should consider is turkesterone. What is turkesterone? Let’s discuss this substance, its benefits and its drawbacks.

What Is Turkesterone? 

As the name suggests, turkesterone is similar to testosterone and is a naturally occurring substance found in particular plants. In simple terms, turkesterone is what people call the plant version of testosterone. Some label the substance as a naturally occurring steroid, but some clarification is necessary to understand this substance.

Turkesterone falls in the phytoecdysteroid category, making it a steroid hormone. Other ecdysteroids include ecdysterone, ecdysone and 2-deoxyecdysone. Plants use substances like turkesterone in their metabolic processes and as defense mechanisms. For example, they can use their toxins to defend themselves from animals trying to eat them. 

You’ll discover turkesterone when looking at Ajuga turkestanica, Triticum aestivum (wheat), Rhaponticum acaule and similar plants. While grain is available worldwide, you’ll have to travel to find the other two shrubs. For example, Ajuga turkestanica is most common in central Asia, whereas Rhaponticum acaule grows in northern Africa. 

In the human world, turkesterone has become a supplement used by people in the fitness industry. Anabolic steroids are generally frowned upon because of their adverse health outcomes, so some have turned to the steroid hormone as a natural alternative. The goal of using this steroid hormone is to build muscle and increase your endurance, just like you would with other anabolic steroids.

Can athletes use turkesterone? As of 2024, the supplement does not appear on the World Anti-Doping Code’s list of prohibited substances, meaning the pros are free to use it. Do they take turkesterone? Some reap the benefits by incorporating it into their routine. 

What Are the Benefits of Turkesterone? 

Turkesterone is growing in popularity worldwide due to its easy access and advantages. What is the benefit of using turkesterone? Here are three reasons why people tend to take it. 

Building Muscle

One of the primary uses of turkesterone is building muscle. Taking this steroid hormone may develop your muscle mass by decreasing fat and increasing metabolism. With a higher muscle-to-fat ratio, you’ll look and feel stronger. Turkesterone assists in preparing your body for workouts and recovering from intense strength training sessions.

Exercise Performance

Boosting in-workout performance is why people use substances. While research on this substance and athletic performance is limited, you can still reap the benefits during your workouts. 

A 2021 Nutrients study examines the relationship between phytoanabolic extracts and exercise in male and female mice. While we don’t know how this steroid hormone affects humans, we can learn what the researchers found. The study concluded the substances (including turkesterone) resulted in muscle mass gain for the mice. If you want to gain weight through muscle mass, turkesterone could be what you need. 

GI-Friendliness

Suppose you have irritable bowel syndrome (IBS) or other gastrointestinal (GI) issues. In that case, you may have to be picky regarding your dietary choices. Fitness supplements may be unkind to those with sensitive stomachs, so it’s essential to be careful. For example, protein powder may make you feel bloated and increase your flatulence due to additives. 

Luckily, this steroid hormone has demonstrated its friendliness to your body’s GI system, making it an accessible workout supplement for most people. A 2023 study examines how turkesterone dosing influences the digestive system in active males. The researchers concluded no athletes had significant alterations due to the acute testosterone doses and no adverse GI symptoms.

What Side Effects Can Turkesterone Bring?

While turkesterone can bring some positive effects, being aware of its side effects is essential. The scientific world hasn’t done much research on the substance, so the most common side effects are unknown. However, we do know some of what people go through. Here are some adverse effects of taking turkesterone:

• Nausea: When you start taking turkesterone, you may experience nausea. This side effect will likely pass after your first few days of use. In the meantime, take it easy in your workouts and lower your dosage.  
• Dizziness: Dizziness is another common side effect of turkesterone. If you feel dizzy, stop your workout immediately if you feel unsafe. The last thing you need is an accident in the gym with your weights. 
• Headaches: Headaches are another reported symptom with turkesterone users. If one comes, you can take an over-the-counter pain reliever to relax the pain. 

Is Turkesterone Effective?

The fitness industry looks for any advantage to give you a leg up. You could be a regular guy on the basketball courts or a beast in the weight room. Regardless, you’re searching for the most reliable substances. 

If you want the best workout supplements, turkesterone is not what you want. Although some research is available, we don’t know the full ramifications of the substance yet. This supplement works similarly to your body’s testosterone system in plants and insects. Still, the evidence is inconclusive for supporting athletic performance and similar uses. 

What Is a Turkesterone Alternative for Men?

If you’re not up for turkesterone, there are alternatives on the market for your consideration. These substances have proven effectiveness and bring some similar benefits. 

• Creatine: If you take fitness supplements, the odds are good you’re familiar with creatine. This substance is famous for building muscle and post-workout recovery. You can get creatine naturally through steak, shrimp and other meats. However, you can increase your intake with powders and supplements. 
• Ashwagandha: Ashwagandha is a popular plant in India, Africa and the Middle East. You may find it in gummies, tea and other everyday food items. Why do fitness lovers take it? Research has demonstrated ashwagandha’s effectiveness with increasing muscle mass.
• Caffeine: If you want a solid pre-workout supplement, consider caffeine. Many pre-workout powders contain caffeine as the active ingredient, among other nutrients. You can also find caffeine in coffee, tea and other beverages to boost your energy. 

What Is Turkesterone? A Fitness Fad

Trends in the fitness industry come and go, while others stay for generations. One fad you may have heard of recently is turkesterone. This naturally occurring substance is a safer alternative to anabolic steroids and can bring some health benefits. Should you take it? While it’s safe to use, you may be better off with creatine, protein powder and other supplements with a proven track record.

The post Finding Fitness Fads: What Is Turkesterone? appeared first on Modded.

It’s almost the end of the year. If you set a bold, sweeping fitness resolution in January, forget it in the summer and are now cramming multiple gym sessions in a day to achieve your fitness goal — the final month of 2023 is the best time to focus on your workout and see visible results. How can you transform your resolution into a reality in one month? One way is by sticking to a lifting routine consistently. 

Weight Lifting Training Benefits

Photo by Victor Freitas on Unsplash

According to a fitness expert, you can see favorable results from your workout routine within a month or two if you train three to five times a week. However, there are variables affecting the fitness outcome. 

You’ll likely notice the effect much faster if you’re a beginner than gym buffs with better body condition. You must also account for good nutrition, as it’s one of the equations to reach your fitness goal. Combining consistent workout and balanced nutrition can do wonders for your health and physical body. 

A weightlifting routine has abundant benefits for the body. As muscle mass reduces with age, you want to build and train your body while you still have the energy to do it. This way, you can carry the habit of exercise through old age. Lifting weights or any strength training can benefit you in several ways. 

• Strengthen the bones: When you lift weights, you apply pressure to the bones, increase their density and prevent osteoporosis. 

• Maintain a healthy weight: Moving can burn the calories from the food you eat and increase your metabolism. 

• Manage long-term illnesses: Lifting exercises can boost your immunity and keep diseases at bay. 

• Boost your quality of life: By training your bones and joints through weightlifting, it becomes easy to accomplish everyday tasks. 

What’s a Good Lifting Routine?

Photo by Victor Freitas on Unsplash

An ideal lifting training exercise engages the entire body, from the chest to the legs. As each person has a different body type and response to movement, it’s best to work with a fitness coach to determine how many sets and reps are suited for you. They can also arrange the sequence most safely.

Here are some examples of the best strength training routine for each body part. 

Chest

Doing chest exercises can accentuate the muscles around this area and make your chest look firm. But more than the look, the chest muscles are essential in many everyday tasks, such as pushing the door open or doing yard work. Here is a list of exercises to enhance chest muscles. 

1. Incline push up
2. Pushup
3. Flat bench press
4. Decline bench press
5. Cable crossover
6. Incline bench press
7. Resistance band pullover
8. Chest dip

Arms

Building arm muscles can help you sustain any lifting activity — like carrying heavy gardening tools. Train your arms and build endurance with these series of exercises. 

1. Bicep curl
2. Wide curl
3. Hammer curl
4. Bent-over tricep extension
5. Overhead tricep extension
6. Tricep dip
7. Front-to-lateral raises
8. Rear delt fly
9. Shoulder or military press

Shoulder and Back

People often ignore their back and shoulders, but these rotating muscle groups contribute to how long you can endure doing a lifting task. You rely on these two body parts when you bend, lift, turn or twist. The following exercises can reinforce your shoulder and back frames.

1. Lat pulldowns
2. Chin-ups and pull-ups
3. Bent over rows
4. Lat pulldowns
5. T-bar rows
6. Seated cable rows
7. Back extensions
8. Dumbbell front raises
9. Barbell and dumbbell shrug
10. Seated front dumbbell press
11. Bent over lateral raises
12. Dumbbell front raises
13. Deadlifts
14. One-arm dumbbell rows

Core

Core strength is as crucial as other body areas. A stable core allows for optimal movement. As it connects the lower and upper body, training can provide a substantial base of support to the midline whenever you move. Here are some resistance training exercises.

1. Plank
2. Side plank
3. V-sits
4. L-twists
5. Russian twists
6. Bicycle ab crunch
7. Dumbbell side bends
8. Dead bug
9. Leg raise:
10. Ab wheel roll-out

Legs

Your legs support your entire body weight and you must aim to have a strong lower body foundation for walking or running. Here are some exercises to build leg muscles. 

1. Barbell squat
2. Dumbbell squat
3. Dumbbell lunge
4. Barbell hack squat
5. Bridge
6. Leg extension
7. Seated or standing calf raise
8. Leg curl
9. Deadlift
10. Leg press

Why Create a Lifting Routine With a Coach

Photo by Victor Freitas on Unsplash

The best lifting routine combines several exercise variations, targeting each muscle group. Since you have different levels of strengths and weaknesses from other people, collaborating with a fitness coach is vital to developing a lifting routine that works for you. 

Your trainer will create a routine based on your capability and health condition. 

How Many Times Should You Lift Per Week?

A report from the Physical Activity Guidelines for Americans suggests adult Americans do at least 150 to 300 minutes of moderate-intensity training weekly to achieve health benefits from exercise. It’s about 30 minutes to 1 hour of lift training five days a week. If you’re not meeting this, it’s not too late to switch up your morning routine to include a gym session. 

While it’s recommended to exercise every day, an expert suggests doing a lifting routine for a minimum of two to three days a week or up to five days max. If you go to the gym seven days a week, limit strength training to five days and do a different variation, like cardio, for the other two days. The purpose of this is to give the body time for recovery. Regardless if you’re set to achieve your goal in a month, you need some downtime from weightlifting to recuperate. 

What Are the Risks of a Lifting Routine?

Exercising every day is good, but it comes with risks if you do it inappropriately. You increase the risk of injury if you lift too much weight you can’t handle. You might drop weights and cause an injury to yourself or other people. Doing the exercise improperly can do more harm than good to your body.

If you want to embark on a fitness journey, work with a fitness instructor or coach to guide you. They can correct your posture or form during exercises and hold you accountable for your progress. More importantly, they can customize a fitness routine that suits your body build, level of mobility and overall ability. 

Build an Effective Lifting Routine With a Coach

Safety must be at the forefront of your fitness goal. Find a trustworthy coach to help you attain your goal without compromising your health. Weightlifting exercises can sometimes be intense, especially if you challenge yourself. A coach can be a spotter and ensure you do the sets and reps correctly and safely. 

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