Bodybuilding
How to Train With Expander Cable
Expander cables are a great alternative to heavy training. Being a bodybuilders you have to know that from time to time you need to layoff of big weights training in order to avoid adaptation and to ensure further muscle growth. There are many alternatives such as dumbbells, or barbells but only expander cables exercises do not get you overtraining so easy. That's why you have to add expander exercise to your training program and do it regularly.
Expander exercises very well develop muscle arms, especially the shoulder joint, and trunk muscle. The expander is a simple piece of equipment consisting of many parts. Namely, from the springs, but can be used with rubber bands attached to two handles. You can also increase the load for each set by adding a new spring.
If you choose to do expander exercise than you need to gradually increase the load. Do the first one 1-2 sets of exercises with one spring. Once you will be able to perform the established number of repetitions per exercise with no difficulties, you can increase the number of springs or approaches. Also, when you do exercises, check for expander cable to constantly come to the starting position slowly, with little resistance, without relaxing muscles.
If you are about to start expander exercises than in the first sessions include 5-6 sets of 7-8 reps. Take a pause of 30 seconds between exercises. The duration of training start from 10-15 minutes and have to be increased gradually to 30 minutes. Also, the number of reps increase 12 for each set.
A great advice for you before beginning expander cable workout has properly defined the purpose of your training. As you know, firstly you must get rid of fat, and only after this, you begin to work on muscle building. Otherwise, muscles mass will be covered by fat, and you will get a lean muscle body.
Depending on your goal, you will select a specific set of exercises, the load level and an effective number of reps. If you want to lose weight, and strengthen muscles that are chosen exercises for all muscle groups with a focus on problem areas such as abs, chest, legs, back, arms or shoulders.
Do not forget to warm-up before training for 10 minutes including aerobic and cardio exercise. The duration of basic training takes up to 30 minutes. Try to work firstly largest muscles, such as legs and back. Exercise has to be performed at a rapid pace while trying to make a second pause at the moment of maximum muscle contraction.
Must Read: The Benefits of Warm Up Exercises Before Workout
If you want to increase strength and muscle mass, then training is the same as in case of free weights workout. Firstly warm-up, and then do exercises for 30 minutes. Do 6-15 reps for each exercise, with a one minute pause between each set.
By performing less than 6 reps you develop strength, and if you exceed 15 reps you develop muscle endurance. The same rapid pace tempo is required, with a one-second pause in the maximum point. For achieving results, do not forget to increase the number of reps each week.
Let’s see further five most common expander cable exercises for building a different group of muscles.
Pull a Part Expander Cable Exercise:
Attach the expander cable to a fixed support, such as racks for squats. Standing with your feet together, and handle in each hand, extend your hands outwards slowly and smoothly.
You will feel how deltoid, trapezius muscles get flexed. Hold this position for a second. Then slowly return the arms to the starting position. Once again press your hand's hands apart, and so on.
This exercise trains the side and rear beams deltoid, trapezius muscles. In order to gradually increase the load, you will have to increase the number of reps.
Upright Rows With Expander:
Stand with your feet in the middle of the expander. Adjust its length so that the tension of the expander begins in drooping hands. Stand up straight, do not slouch. Turn the palms to the hips.
Gently pull up along the expander body. At the same time, spread your elbows to the side, but hold his hand close to his body.
When pulling expander to the chin, make a one-second pause. Feel the work of trapezius muscles. Then slowly return the arms to the starting position. Once again pull up the expander. Repeat the movement as many times as you can. Do the exercise until exhaustion.
Exercise For The Middle Back:
Fix expander at the level of the knee. Knees have to be slightly bent, back straight, your abdominal muscles are tense, expander in the tense situation.
On the exhale, bendable arms, bringing the shoulder blades together, then return to starting position and inhale.
When performing this exercise back should always be straight, shoulders should be kept together, to feel your back muscles. Three sets of 25 reps would be enough for this type of exercise.
Expander Cable Exercise For Buttocks and Thighs:
This type of exercise greatly improves the shape of the buttocks and thighs. Get on your knees and elbows. Fasten the ends of the expander on the feet. Lift one leg back and up, bending at the knee (as if you want to push the ceiling), and the other remains in place. Perform 10-15 repetitions with both feet.
Pull Back on Top Exercise:
This exercise strengthens the trapezius and latissimus dorsi muscle. Standing position, with your feet at shoulder width apart, and hands with expander are extended above the head. On the exhale, draw a shock absorber, shoulder blades will be reduced, and the return to an initial inspiration the elbows should be slightly bent and immobile, shoulders are not raised. Three sets of 10-15 reps for this exercise would be enough.
Have to be said that breath while performing expander cable exercise is very important. According to statistics, one of the main causes of heart disorders over age 40 in case of at least 50% of bodybuilders is incorrect breathing during weight training.
As you observed holding the breath when straining increases strength, but at the same time, it affects the heart muscle. If you use to do 1-2 reps per set, then it has a short-term side effect and does not lead to the development of cardiovascular diseases.
While the big number of sets performed by holding breath when straining has different consequences. It increases the risk of coronary heart disease, arrhythmias, and many other complex disorders of the heart. Worst of all, breath holding leads to an immediate rise in blood pressure. Over time, high blood pressure may lead to strokes and heart attacks.
Holding breathing while straining leads to a weakening of the blood flow to the working muscles. Oxygen is an important agent of muscle growth. The more oxygen in the blood, the better. Frequent breath holding during strength training reduces the oxygen level in the blood, and, to its lowest level when it comes to vertigo.
Thus, during workout monitor your breath until you will practice the rhythm automatically. During one rep you have to take a full breath. From the technical point of view this is the right way of breathing during an exercise: inhale before the first repetition, exhale on the phase of maximum stress and inhale in the negative phase of the movement.
That being said, let’s point out some very important rules to follow during expander cable exercises.
-First of all, never miss warm-up. It will keep you away from any injury and make your muscles ready for work. An injury can keep you out of the gym for a long time, and surely no one wants it.
-Use the most rigid models of expander arsenal for maximum effort. Also, you can even use two expanders for more resistance.
-Avoid getting overtraining. Get rest breaks between sets, and training as well. A three times a week expander cable workout is quite enough.
-Pay attention to right execution. Pull your hands apart until the final moment, and then slowly return to the initial position.
In conclusion, can be said that expander cable is a great tool to build muscle mass. They are easy to store and you can take it everywhere with you. Also, expander exercise can be used when no other weight training is allowed. Cable exercise greatly help to increase chest muscle, improve breathing capacity and has a massage effect on internal organs. Along with chest muscle, it helps to work for deltoid, biceps, triceps, lats, forearms muscle group too.
Must Read: How To Build Deltoid Muscle
However, for great results in muscle growth, you have to follow the right way of execution and to breathe properly. These factors are crucial in all bodybuilding exercises and you have to make them your golden rule. Just bear it in mind and every time you get tempted to cheat or are absent-minded remember that they make your workout efficient.
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
Bodybuilding
Are Nootropics a Better Option to AAS?
Nootropics in bodybuilding refer to supplements or substances that enhance cognitive functions such as focus, memory, motivation, and mental clarity. While traditional bodybuilding supplements focus on muscle growth, strength, and endurance, nootropics target the mental aspect of training. Improved focus and motivation can lead to better workouts, more consistent training, and ultimately better results.
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Here are some common nootropics used in bodybuilding:
Caffeine: Widely used for its stimulant effects, caffeine can boost energy, focus, and endurance during workouts.
L-Theanine: Often combined with caffeine, L-Theanine promotes relaxation without drowsiness, helping to balance out the jittery effects of caffeine.
Alpha-GPC: A source of choline that supports the production of acetylcholine, a neurotransmitter essential for cognitive function and muscle contraction.
Rhodiola Rosea: An adaptogen that helps reduce fatigue and improve mental resilience, making it useful for both physical and mental performance.
Bacopa Monnieri: Known for enhancing memory and reducing anxiety, Bacopa is popular for those who want to stay mentally sharp during intense training phases.
Lion’s Mane Mushroom: A natural nootropic that supports brain health, cognitive function, and reduces mental fatigue.
Phenylpiracetam: A racetam-class nootropic that is known for its stimulating effects and ability to enhance focus and mental energy, which can be beneficial during challenging workout sessions.
Stacking Nootropics With AAS
Stacking nootropics with anabolic-androgenic steroids (AAS) in bodybuilding can be an advanced approach to optimizing both physical and mental performance. Here’s a guide on how to combine these substances effectively:
Understanding the Purpose of the Stack
Combining nootropics with AAS aims to enhance not only muscle growth, strength, and recovery (which AAS focus on) but also mental aspects like focus, motivation, and mood (which nootropics address). This stack can help bodybuilders push through plateaus, manage training stress, and maintain peak performance.
Common Nootropics to Stack with AAS
Caffeine + L-Theanine: Enhances alertness and focus while reducing anxiety. Helps with energy and focus during intense workouts.
Alpha-GPC: Boosts acetylcholine levels, improving mental clarity and enhancing the mind-muscle connection.
Rhodiola Rosea: Mitigates stress and fatigue, which is crucial during heavy steroid cycles where physical and mental stress is higher.
Lion’s Mane Mushroom: Promotes cognitive health and neuroprotection, helping you stay sharp during longer cycles.
Bacopa Monnieri: Reduces anxiety and improves memory, supporting better recovery and relaxation outside the gym.
Tips for Stacking
Start with Lower Doses: If you’re new to either nootropics or AAS, start with minimal doses and gradually adjust based on how your body responds. Stacking too much too soon increases the risk of side effects.
Cycle Both Nootropics and AAS: Just like AAS, it’s wise to cycle nootropics to avoid tolerance buildup. For instance, you might use nootropics for 6-8 weeks and then take a break, aligning this cycle with your AAS cycle.
Prioritize Liver and Organ Health: Both nootropics and AAS can stress the liver and other organs. Incorporate liver support supplements like milk thistle, NAC (N-Acetyl Cysteine), and TUDCA (Tauroursodeoxycholic Acid).
Stay Hydrated and Maintain Proper Nutrition: Both nootropics and AAS can increase metabolic demands. Staying hydrated and following a nutrient-rich diet ensures better overall performance and health.
Related Article: Protein Powder Supplement Comparison – Which Type To Choose?
Sample Stack for a Cutting Phase
Nootropics: Caffeine + L-Theanine, Alpha-GPC, Rhodiola Rosea
AAS: Testosterone Propionate, Trenbolone Acetate, Anavar (Oxandrolone)
Support Supplements: Liver support (NAC, TUDCA), multivitamins, omega-3s
This stack can help maintain muscle mass, enhance focus and energy during workouts, and support mental well-being during calorie deficits.
Sample Stack for a Bulking Phase
Nootropics: Lion’s Mane, Bacopa Monnieri, Alpha-GPC
AAS: Testosterone Enanthate, Deca-Durabolin (Nandrolone Decanoate), Dianabol (Methandrostenolone)
Support Supplements: Joint support (collagen, glucosamine), digestive enzymes, liver support
This combination can boost cognitive function, improve recovery, and support the intense training needed for mass-building phases.
Stacking nootropics with AAS can offer significant benefits for bodybuilders aiming for peak mental and physical performance. However, it’s critical to approach this strategy with caution, considering the possible interactions and side effects. Always consult a healthcare professional before starting any stack, especially one involving AAS and nootropics.
Possible Side Effects Associated With Nootropics
While nootropics can enhance cognitive function, focus, and motivation, they can also cause side effects, especially when used in high doses or stacked with other supplements like anabolic-androgenic steroids (AAS). Some common side effects associated with nootropics in bodybuilding include:
1. Insomnia and Sleep Disturbances
Many nootropics, especially stimulants like caffeine, can lead to difficulties falling asleep or maintaining restful sleep. This is particularly problematic if taken late in the day, as sleep is critical for recovery and muscle growth.
2. Anxiety and Nervousness
Nootropics that stimulate the central nervous system (e.g., caffeine, phenylpiracetam) can increase anxiety, jitteriness, or nervousness, especially when combined with other stimulants or during periods of high stress.
3. Headaches
Certain nootropics, particularly racetams (like piracetam or aniracetam), can deplete choline levels in the brain, leading to headaches. Supplementing with choline sources like Alpha-GPC can help mitigate this side effect.
4. Gastrointestinal Issues
Some nootropics may cause nausea, stomach cramps, or diarrhea, especially if taken on an empty stomach or in high doses.
5. Mood Swings and Irritability
Nootropics that affect neurotransmitter levels (like dopamine or serotonin) can lead to mood swings, irritability, or even depressive symptoms if used improperly or if taken in combination with AAS, which can already impact mood.
6. Tolerance and Dependence
Frequent use of certain nootropics, particularly stimulants, can lead to tolerance, where increasing doses are needed to achieve the same effect. This can also result in dependence, where users feel they need the nootropic to function optimally.
7. Overstimulation
High doses or the wrong combination of nootropics can cause overstimulation, leading to symptoms like rapid heart rate, high blood pressure, and excessive sweating. This can be particularly risky during intense workouts.
8. Cognitive Fatigue or Brain Fog
In some cases, nootropics intended to boost focus or clarity can backfire, leading to cognitive fatigue or brain fog. This can happen due to overloading neurotransmitter pathways or poor dosing strategies.
9. Interactions with Other Supplements or Medications
Nootropics may interact with other bodybuilding supplements, medications, or AAS, leading to unexpected side effects. For example, combining stimulants like caffeine with pre-workouts or fat burners can amplify side effects like anxiety or heart palpitations.
10. Long-Term Safety Concerns
The long-term effects of many nootropics are not well-studied, especially when taken in high doses or combined with other substances. Chronic use could potentially lead to neurological imbalances or organ stress over time.
Mitigating Risks
Start Low and Go Slow: Begin with low doses and gradually increase to assess your tolerance.
Cycle Usage: Avoid using the same nootropics daily to prevent tolerance and dependence.
Stay Hydrated and Eat Well: Proper hydration and nutrition can reduce the risk of gastrointestinal and cognitive issues.
Monitor Your Response: Keep track of how you feel when taking nootropics and adjust accordingly if you notice negative side effects.
Consult a Professional: If you’re stacking nootropics with other substances like AAS, it’s essential to get medical advice to avoid harmful interactions.
While nootropics can offer cognitive and motivational benefits in bodybuilding, responsible use and monitoring are key to minimizing side effects.
Take Away
To conclude, nootropics can help bodybuilders maintain high levels of mental energy, motivation, and focus during training, which is essential for pushing through tough workouts and staying consistent with your fitness goals. However, as with any supplement, it’s important to research and consider potential side effects and interactions.
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