You can google all you want, but there is not a one-size-fits-all answer to the popular question of “how long should I rest between sets.” You’ll find plenty of recommendations — and plenty of people who claim to have the answer — but it varies dramatically between different coaches.

When there aren’t hard-and-fast rules, common sense can guide you in the right direction. Here’s our common-sense recommendations.

Be Flexible With Rest Time

If you’re doing a follow-along video workout, like in Fat-Loss Extreme For Women, Fat-Loss Extreme For Men, MOVE,  our Facebook groups for men or women, or in V-Shred University, a good plan rest as however long the coach in the video tells you to rest.

But even these rest times aren’t set in stone. If you’re one round in and you feel like your heart is in your throat, or you’re about to lose your lunch, just pause the video and rest a little longer. Don’t worry, doing this won’t sabotage your results in the least!

Now, suppose you’re following one of our gym-based programs, like Clean Bulk. In that case, our suggestion is that you rest about 60-90 seconds between sets of weighted exercises. That’s long enough to catch your breath and let your muscles recover, but not so long that you’ll totally cool down.

Again, this can also be altered to your fitness level. If you need to take a bit longer, like 2 or 3 minutes, and it will help you bring more intensity or lift more weight on the next set, that’s fine.

That said… it’s important to use your gym time as efficiently as possible. If you need to rest a little longer, take it, but only if you REALLY need it. Otherwise, get off your phone, stop socializing, and get to work.

Don’t sell yourself short, but also listen to your body! Recovery both in and out of the gym is crucial to seeing results! So take the time you need!

And if you find yourself struggling during your workout, that’s where the best workout-boosting supplements can be your best training partner. Consider pounding some Sculpt Nation PRE 15-30 minutes before a tough workout that, or supplementing with some intra-workout “fuel” in the form of Sculpt Nation BCAAs while your lift!

Let The Experts Help You

If you’re completely puzzled by rest times, if you are pushing hard enough, or by how to train for your goal of weight loss or muscle gain, you’re not alone. So let us help you!

V-Shred has a team of of highly qualified coaches who create customized workout programs and diet plans for thousands of people every day. This is what helped them build the bodies they’ve always wanted — and figure out the right way to train to keep those results once they earn them!

Click HERE or email coaching@vshred.com to finally start getting some answers to your questions.

The post How Long Should I Rest Between Sets? appeared first on V Shred.

Your leg day workout is crucial in achieving a symmetrical, good looking physique.
Ready to grow? Here’s your mass-building leg workout!

It’s all too common for people to skip a leg day. Because… well… leg workouts are hard, and then there’s the all too familiar “waddle” that comes in the days to follow. But here’s the thing… when you hit your legs hard enough to make them grow, the rest of you usually gets bigger, leaner, and more muscular, too!

This all-around muscle-building leg workout is built around the best exercises for quads, hamstrings, glutes, and calves. Hit it with everything you’ve got once a week, and it will be enough! Ready to build and toughen up those chicken legs? Let’s get to work!

Just remember: if you are looking to build your dream physique, you have pay some attention to ALL muscle groups! You can dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Leg Day
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Ultimate Lower Body Workout for Big Legs

Warm Up:
You should never hit the weights without a proper warm up and warm up sets – especially on leg day!

Exercises:
A. Barbell squat 4 sets, 6-10 reps (rest 2 min. between sets. Lighten the load after the first two sets)
B. Hip thrust 4 sets, 8-12 reps (rest 2 min.)
C. Weighted walking lunge 3 sets, 10-14 per side (rest 90 sec.)
D. Lying leg curl 3 sets 8-12 reps (rest 1 min.)
E. Calf raise 4 sets, 15-20 reps (rest 1 min.)

Successful leg mass building relies on a 4-point rule. First, you must start the workout with the most strenuous exercises and the heaviest weights. Second, you have to hit the thighs from different angles. Third and fourth, you need to keep every routine’s volume high and train at least some of the movements to muscle failure.

Leg Workout Exercises

1. Barbell Squat

(4 sets, 6-10 reps)

Make a hip-width stance with your toes facing slightly outward. Support the barbell on the top of your trap muscles, chest up, and head facing forward.

Bend your knees slowly, while driving them outward and keeping your back straightened. Hinge your hips and your knees will move forward. Make sure the bar moves in a straight line up and down.

Slowly keep the weight on your heels and push up to go back to your initial position.

2. Hip Thrust

(4 sets of 8-12 reps)

Lie with your upper back supported on a bench, and your feet planted firmly on the floor. Hold a barbell across your hips. Slowly lower your hips down to the floor. Only low enough that your glutes and hamstrings remain in constant tension. Power back up while pressing through your heels and squeezing your glutes at the top.

3. Weighted Walking Lunge

(3 sets 10-14 reps per side)

Begin with a hip-width stance holding a dumbbell in each hand.

Put one leg forward, bending your knees to lower your hips. Dip until your back knee nearly meets the floor. Keep an upright posture, and avoid moving your front knee past your toes to avoid injury.

Put your weight on your front foot’s heel and ascend from the lunge. Switch sides and repeat.

As you exhale, extend your legs fully using your quads. Keep your back flat on the padded seat during the movement. Pause and squeeze for a moment and then slowly retreat to your original position.

Repeat until you finish the set.

4. Lying Leg Curls

(3 sets, 8-12 reps)

Lie face down on the machine and place your feet under the foot pad — a few inches below the calves. Grab the machine’s handle, keep your torso flat, and stretch your legs fully.

Keeping your upper legs on the pad, curl your legs as far as you can while you exhale. Pause for a second after fully curling your legs. Go back to the original position as you inhale.

5. Calf Raises

(4 sets, 15-20 reps)

You can do these seated or standing. Plant the balls of your feet firmly on the step with your heels extending over the edge. As you exhale, raise your heels as high as you can, feeling your calves flex. Pause for a second and lower your heels to return to your initial position.

To make the most out of this leg day workout routine — choose loads that let you hit muscle failure within the repetitions you set. If you want to cut the workout short, you can leave out the hamstrings or calves exercises (or both) and train them on another day.

Want to Grow? Eat Like You Mean It

A well-structured leg day like this one can–and will And don’t forget about NUTRITION! You can train like a beast and give your workout 110% — but if you aren’t fueling your body, you won’t see the best results from your hard work!

In addition to a nutrition plan catered to your specific body type and mass building goals, we suggest an inta-workout supplement like Sculpt Nation BCAAs and a fast acting post workout formula like Sculpt nation POST WORKOUT.

If you are serious about putting on size and are looking for a new full body program, check out Vince’s best-selling ready to download CLEAN BULK program.

Do you have any leg day tip you might want to share? We’d love to know them in the comments section below!

Up Next: How To Do Squats With More Weight | Exercises For Knee Pain

The post Ultimate Leg Day Workout | No Chicken Legs! appeared first on V Shred.

Do your knees seem to be older than the rest of your body? Are they stiff when you get out of bed? Do they hurt when you walk up and down steps, play sports, run, squat, or lunge? 

If so, we might be able to help you avoid a costly scan or trip to a doctor/therapist! 

We have Dr. Zaki Afzal back with us for Part Five of our FIX YOUR BODY series to tell you how to assess knee pain safely so you know why you are having issues. 

Assuming your knee pain is movement-related, he has a few corrective exercises that you can do on your own that should help get you pain-free in no time!

Before we dive in, we want to quickly discuss when you SHOULD NOT do these assessments and exercises and some stats and facts that may help you better understand your knee pain! 

How Common Is Knee Pain?

Knee pain is the second most common cause of persistent pain, and one-third of all Americans report experiencing knee pain at some time or another.

Two of the most common reasons for knee pain are being overweight and improper form/technique during activity. 

If either of these is the root cause of your knee issues, there is a solid chance your knee pain is reversible, and something we can help you with — for free!!

Types Of Knee Pain 

The biggest difference in day-to-day knee pain versus pain that may be activity or workout related is that discomfort in those that are active is generally felt on the front side of the knee and sometimes only occurs when lifting or post-lift. 

Often, when people feel knee pain in the gym, they automatically think they need to take a week off training or go get an x-ray or MRI. Not so fast!!

There is a good chance that none of that is necessary! Remember what we’ve said throughout this series …. 

If your pain originates from a movement-related issue … movement is most likely the answer to finding relief!

Of course, you have to do the right corrective movements — which is exactly what we are helping you with today and why we’re doing this entire series! 

Speaking of, we’ve already gone over neck, shoulder, back, and hip pain! If you missed those episodes — you can find links to each at the bottom of this article!

Before we get started, we do want to make sure you know that these assessments and corrective exercises should only be done if you have knee pain that is movement or possibly joint-related. 

If your knee pain is ongoing, severe, due to an injury or medical condition, or is accompanied by any other symptoms —  you should see a doctor or physical therapist like Dr. Afzal for a one-on-one assessment.  

FIX YOUR BODY EPISODE 5: KNEE PAIN 

Below you will find three common movement related reasons for knee pain, assessments you can perform on yourself to see if this is your issue, and then a quick corrective exercise that typically provides INSTANT relief! 

Again, before trying any of these, you must ensure your knee pain isn’t something more serious. 

If you are confident your knee pain is movement-related, here are some possible root causes, assessments, and simple fixes!! 

If at any time you are unsure how to perform anything below, click on the video box above for a step-by-step video demonstration! 

COMMON ISSUE #1: POOR KNEE FLEXIBILITY 

As mentioned, most active people will feel knee pain in the front of the knee.

The “medical” term for this is Patellofemoral Pain. To break down this type of pain in really simple terms  …

• The patella is your knee cap.
• The femoral refers to your femur (the big bone in your thigh.) 
• Patellofemoral is just the relationship your knee cap has with your femur – which is the straightening and bending of your knee.

Most active people with knee pain will have pain after they workout around this area or slightly underneath. 

The first instinct when most people feel this pain is to stretch the quad. But that isn’t going to help because most of the time, this issue it’s not from the inability to bend the knee; it’s the inability to fully straighten the knee.  

You can check this really easily! 

Knee Flexibility Assessment

You want to see if you can get your “painful knee” as straight as your non painful side. The goal with this assessment is to check for symmetry side-to-side!  

• Sit on a table or hard surface with your knees straight out in front of you. 
• Evaluate if both backs of your knees hit the surface about the same. 
• Now evaluate if they hyperextend about the same. 
• Hold your knee down and see how high you can lift your foot up off the surface. Repeat on the other side. 

If you are lacking on either side, that knee may need more mobility to properly tackle day-to-day movements and activities in the gym.

There is a straightforward way to correct this! 

Corrective Exercise – Knee Extension Mobilization

This is an easy way to get your knee moving! All you need to perform this exercise is a foam roller or anything firm you can prop your foot on to slightly elevate it.

• Sit on a hard surface with legs extended and relaxed.
• Put the foam roller under the ankle of the “bad” knee. 
• Cup your hands around your knee and push downwards toward the table/ground.
• Push until you feel a good stretch in the back of the knee.
• Hold for about 2 seconds and ease off.
• Repeat this movement for 10-15 reps. 
• Immediately see how your knee feels! Perform the knee assessment again, go for a walk, go up/down some steps, do a squat movement, etc. One round should give you significant knee pain relief.

Tips:

• Do not place the foam roller under your heel. 
• You want to get a good stretch, but do not push too hard to where you feel pain or discomfort. Ease your way into more pressure. 
• As you progress and build more flexibility, try flexing your quad when pressing down on your knee.  

COMMON ISSUE #2:  TIGHT/RESTRICTED ADDUCTOR

If you feel achiness in the knees when lunging or in a deep squat position, you want to make sure your inner knee muscles are open and have a full range of motion. 

You may be shocked at what muscle in your leg could be limiting this from happening and potentially causing knee pain.

It’s your groin muscle!! 

During the bottom of a lunge or squat, one of the main muscles that help you get up is the groin muscle (better known as the adductor muscle) – which attaches to the inside of the knee! 

You want to ensure this muscle isn’t restricted, and the assessment for this is very simple. 

Adductor/Groin Assessment 

Nothing fancy here .. just perform a few deep lunges or squats and see what they feel like! Super simple, but don’t skip this step! 

You need to see if you feel any pain or restrictions. If they feel off, pay attention to how far you can go down, when and where you feel pain, etc.

This will be your “baseline” so that when you re-test – you will be able to better determine if the corrective exercise is working! 

Corrective Exercise – Inner Knee Soft Tissue Release 

This is very similar to the side glute tissue release we did in our hip pain video in the sense that once you hit “the spot,” — you will know!!

• Flip over onto your stomach.
• Prop yourself up on your side with the foam roller placed lengthwise under the inner part of your knee (to see the exact placement, click here.)
• Move around until you feel the spot that needs to be released. You will know when you hit it!! 
• Once you have found it, hold and then lift your foot up and rotate it up and down, so you are rolling back/forth on the adductor muscle. Work your way across the length of the muscle, stopping at about halfway up the thigh.
• Hit each spot for about 5-10 rotations, for 2 sets, with about 30 seconds rest between. 
• Switch legs and repeat. 

Re-test your lunge and squat. If you had pain before, you should notice instant relief. Or, if you didn’t have pain, you should notice that you are stronger coming out of the bottom of the lunge or squat. 

This is another example of where you feel pain may not directly represent where the pain stems from. 

Exactly why we are giving you multiple options to try out! Let’s move on to the next! 

COMMON ISSUE #3:  LIFTING FORM
You might not have bad lifting form; you just might not have an ideal form for preventing knee pain or not aggravating the existing pain. 

The few things you can do are – – limit range of motion, perform isometric holds, strengthen your quads, and make slight modifications to things like squats and lunges. 

Modify Lower Body Exercises

In our episode on low back pain, we discussed how allowing your knees to go over your toes is not inherently a bad thing. 

But if you have knee pain and still want to squat, it could be beneficial to not allow your knees to track over your toes simply because it can take a little bit of stress off the knee. Instead, sit back in your squat. Box squats are a great alternative. 

Same with lunges! There is nothing wrong with allowing your knee to slightly track over your toes if you don’t have knee pain. But if you do have knee pain, you may want to try shifting your weight more onto your hips to see if that relieves some pressure. 

Another good modification for lower body exercises is not going as deep as you normally would without knee pain. Have a marker you are going down to — then slowly move that mark lower and lower each training session. 

Remember, these modifications are temporary! You don’t want or need to use them forever!

The intention is to make small adjustments that take a little pressure off your knees while you are working through your knee issues, so that you can still exercise. 

You do eventually want to get back to the full exercise! 

Limit Range Of Motion and Use Isometric Holds

Limiting your range of motion and incorporating holds is a simple and very effective way to calm down an irritated knee.

An isometric hold is simply when you hold a position and the muscle is firing, but nothing else moves. Think .. wall sits, static lunges, or holding a leg extension in the contracted position.

These are really great low-level exercises because you are in complete control of how hard you squeeze, how long you hold, etc. You can push harder or softer, depending on how it feels. 

The idea is to start here. Eventually, after doing isometric exercises for a while, try adding in some limited range of motion until you work up to full knee extension!

If you feel any pain when attempting more range of motion, just scale it back! 

Don’t Write Off Leg Extensions 

Speaking of leg extensions, you may have heard they are a bad exercise if you have knee pain, but this isn’t entirely true.

In fact, Dr. Zaki says almost every patient he works with in knee rehab does some sort of knee extension because having strong quads can help avoid knee injuries in the future!! 

Before you totally write of an exercise, remember that nothing is inherently bad for a particular part of your body. It’s all about the context that it is performed in. 

If leg extensions hurt your knees, chances are you are just attempting to lift too heavy. Try scaling back before totally removing the exercise. 

This sort of reminds us of the running myth. I’m sure you’ve heard that running is bad for your knees … but again, it’s all about context!

If you already have bad knees, pounding the pavement for hours might not be a  great idea.  But Dr. Afza says studies have actually shown that recreational runners have stronger and more healthy-looking knee cartilage in imaging than those that sit on the couch! This kinda busts the myth that running “gives wear and tear on the knees.”

BUT …

What if none of these exercises work?!

What if you STILL have knee pain?!

As mentioned, you would want to see a doctor to rule out an injury, something mechanical, or anything more serious.

But there is another reason your knees could be bothering you. It is actually the most common reason people have knee pain.

If you are carrying around extra weight, there is a good chance your knees hurt because you are overweight. 

In that case, you may probably want some help getting rid of the excess fat in the fastest and easiest way possible.  The best way to do that is to diet and exercise based on your goals and body type!

A great place to get answers is our free body type quiz! 

It is only 6 questions, you get your results instantly, and we also give you the top three things you should be doing to reach your goals faster and easier based on your genetics! 

Take it for free — HERE!!

WE HOPE THIS ARTICLE AND VIDEO HELPED YOU FIGURE OUT WHY YOUR KNEES HURT AND HOW TO FIX THEM!! 

You need to consider the root of your pain! You should not attempt any of these exercises if your pain is extreme or not related to joints and muscles.

Please talk to your doctor, or if you are in the Las Vegas area, feel free to click here to contact Dr. Afzal. He would love to help you! 

If you are interested in the rest of our FIX YOUR BODY series with Dr. Afzal, here are the links to the episodes we’ve filmed to date! 

Episode 1 on neck pain — you can WATCH HERE.

Episode 2 on shoulder pain — check that one out HERE. 

Episode 3 on Back Pain – watch HERE

Episode 4 on Hip Pain – watch HERE

Come back next week! We are wrapping things up with ankle pain! 

Source – https://www.classicrehabilitation.com/blog/knee-pain-statistics-and-causes/

The post Fix Your Body Episode 5: Knee Pain appeared first on V Shred.

We noticed that we seem to do a lot more articles and videos for the upper body, so we are switching gears today and giving you a FULL LEG WORKOUT.

It is made up of six different exercises and puts a lot of emphasis on QUADS. 

We also hit the glutes and hamstrings and give you some form tips if you want to place more emphasis on other parts of your legs instead.

Before giving you the workout, we’ve found that most people need a little more strength, energy, and focus on leg day. 

If this is you, you may want to try taking a scoop of a quality pre-workout on the way to the gym! Just make sure that caffeine isn’t the ONLY ingredient!

This seems to be the case with most pre-workouts on the market, but a quality pre-workout will have more important ingredients than just those that help keep you awake!

Vince’s favorite pre-workout is THIS ONE by Sculpt Nation. It has ingredients that give you a natural energy boost without any jitters or post-workout crash, tons of focus, better recovery between sets, and an insane pump!

Pre-Workout is always optional before a lift. But one thing you should never skip out on before a workout (especially for a large muscle group like legs) is a quick warm-up. 

You need to spend at least 5-10 minutes doing an ACTIVE warm-up that mimics the movements you are about to perform (not static stretching) to get the blood flowing and your muscles warm! 

In addition, it’s always a good idea to do one or two warm-up sets for each exercise below before you actually get into your “working” sets. 

If you need further assistance on how to do any of these exercises, don’t forget to check out this video before you get started! 

FULL LEG WORKOUT FOR MASSIVE QUADS

Exercise 1 – NARROW STANCE LEG PRESS
Sets/Reps: 4x 12, 10, 8, 6
Rest: 90 seconds rest between sets. 

Form Tips: Avoid leaning forward – Don’t let your butt come up off the seat – Keep your back pressed into padding – Do not lock your knees – Do not rush the movement. 

How To:  With leg press, where you place your feet will determine which lower body muscle you are biasing. For quads, keep your feet around shoulder-width apart (maybe slightly wider) and feet slightly lower on the platform. 

Unlock the safety pins and press up until your legs are fully extended. Squeeze your quads but DO NOT lock out your knees (for a visual of this, click here.) 

Slowly lower the weight until your legs are at about a 90-degree angle. Repeat for the prescribed number of repetitions. Rest and repeat. 

With each set, your goal is to increase weight as you lower the reps. The 4th set, you should be at a weight where you reach complete failure by that 6th rep.

Exercise 2 – HEEL ELEVATED SQUATS
Sets/Reps: 4x 12, 10, 8, 6
Rest: 90 seconds rest between sets. 

Form Tips: If you don’t have incline blocks you can put weight plates under your heels – You will likely need to go with lower weight than you are used to with a traditional squat – Make sure you have a slightly more narrow stance – Keep your feet firmly planted throughout the entire movement. 

How To: With a barbell on your shoulders, walk back and place your heels on the blocks (or plates) to elevate your heels. Feet will be slightly more narrow, around shoulder-width apart. Drive your knees forward while keeping your body upright and your core tight! 

With each set, your goal is to increase weight as you lower the reps. The 4th set, you should be at a weight where you reach complete failure by that 6th rep.

** These are great if you are trying to target your quads a little more or if you have any lower back tightness. A regular squat can put pressure on your lower back. With this squat variation, you stay a little more upright, allowing you to go full range of motion a little easier!

Exercise 3 & 4 – WALKING DB LUNGES (superset) LYING LEG CURLS
Sets/Reps: 4x 12, 10, 8, 6 (per leg on lunges)
Rest: 90 seconds rest between sets – NO REST between exercises!

** The goal is usually to increase weight as you lower the reps with each set. However, because this is a superset, you may find that more difficult to do. It is okay if you need to keep the weight the same to get all of the prescribed reps and use proper form! 

WALKING DB LUNGES
Form Tips: Keep time under tension by using a nice fluid motion – Control your tempo on the way down and up – Do not lean forward too much – Keep torso upright – Avoid fully touching your knee to the ground (resting.)

How To: With a DB in each hand, take a big step forward and bend both knees until they form 90 degree angles. Press back up and continue stepping forward (“walking”) with each lunge. 

LYING LEG CURLS
Form Tips: Keep time under tension by using a nice fluid motion – Control your tempo on the way down and up – Do not let your hips come up off the pad if you are doing these lying.

How To: Head to a lying leg curl machine. Set up the machine so that the pad is resting just under your calves. Slowly curl your feet toward your glutes. Pause at the top and squeeze your hamstrings. Slowly lower back to the starting position. 

Exercise 5 & 6 – LEG EXTENSION (superet) SEATED CALF RAISE
Sets/Reps: 4x 12 for leg extensions –  4×15 for seated calf raises 

Rest: 60 seconds rest between sets – NO REST between exercises.

LEG EXTENSION
Form Tips: Go super controlled – Do not jerk – Keep back flat against the pad. 

How To: Set up the leg extension machine so the pad is just above your ankles and you are able to achieve full range of motion without your back coming up off of the pad. Lift the weight without locking your knees. Squeeze your quads hard at the top of the motion and then SLOWLY lower to the starting position. Do not pause and go straight into your next rep. 

SEATED CALF RAISE
Form Tips: Do not try to use too much weight – Focus on a slow and controlled full range of motion – Big squeeze at the top. ** Your calves will respond much better to good form over using heavy weight! If you want your calves to grow, lower the weight so that you are not jerking or going too fast and can get a full range of motion.

How To: Sit on the calf raise machine with the balls of your feet on the platform and your knees under the pad. Press down with your toes in an explosive motion to get the weight to the starting position. Slowly lower your heels until your calves are fully stretched. Push (explode) the weight up. Pause to squeeze at the top. Repeat. 

THIS WORKOUT WILL TAKE YOU LESS THAN AN HOUR!
YOU DO NOT NEED TO SPEND HOURS IN THE GYM TO GET A SOLID LIFT!!

You never need to spend hours in the gym on leg day — or for any muscle group!

If you know how to properly utilize rest periods, super-sets, and the correct exercise sequence —  your lifts should never exceed 60-75 minutes!

If you like short but really effective workouts, we have tons to choose from FOR FREE on our YouTube Channel!

Check them out and subscribe for new videos weekly HERE! 

The post Vince’s Massive Quad Leg Workout  appeared first on V Shred.

Just because an exercise is labeled as a modification does not mean it’s easier…or less effective! If you make the RIGHT swaps… you may end up with greater progress!

A little later in this article, we will tell you why.

But let’s take a look at a few examples.

5 Exercise Modifications
(That May Be Harder Than The Original) 

STANDARD PUSH-UP -VS- KNEE PUSH-UP
A push up is often seen as only an “upper body strength” exercise, but your CORE also plays a significant role.

Weak core strength is what often results in hips sagging toward the floor when repetitions get tough. If you find this happening, due to lack of upper body or core strength, don’t see using your knees as a weakness! Both variations will give you a solid core and upper-body workout!

Knee push-ups can be even HARDER than the original because when you are on your knees, you are targeting your triceps a little bit more to stay in a good tempo. This means you take the load off the core a bit .. but you engage your arms more.

BARBELL BACK SQUATS -VS- BARBELL FRONT SQUATS
Back squats are a staple in most programs. The best modification is moving from a squat rack to a supported smith machine. You can also use machines or dumbbells when squatting.

There are some situations where a back squat is not possible, even with a change in equipment. In this case, a front squat could be a great modification… especially if you have shoulder concerns or have really long legs. People with long legs sometimes find it challenging to stay upright in a standard back squat.

Front squats are NOT any easier. Many people find them much more difficult. When done correctly, they require much more mobility. 

One thing to note if you are going to swap out a back squat for a front squat.

Front squats hit the quads and upper back more. Back squats target the quads for sure, but also the hips, glutes, and lower back. Keep this in mind if you choose this modification. 

PULL-UPS -VS- BANDED PULL UPS
Pull-ups are no joke! Most people struggle to do ONE. Instead of struggling to get in a solid rep … try using bands. The lighter the band, the more like an original pull-up it will be!

Start out with a band with more resistance, and as you progress, you can work your way to a lighter band… and then no band at all!

Banded pull-ups also have a few distinct advantages over a body-weight or weighted pull-up. They allow you to fully execute the FULL pull-up movement instead of being tempted to do partial reps.

BARBELL DEADLIFT -VS- DB or HEX BAR DEADLIFT
The barbell deadlift is a very common exercise and often known as KING. But anyone with back issues, or who is new to deadlifting, may want to try deadlifting with dumbbells or a HEX bar.

Each modification has its perks! With DBs, you may be able to control your range of motion and tempo better. With a HEX bar, because of the positioning of the bar, you will most likely be able to use a heavier weight than you would with a standard bar deadlift. 

V-UPS -VS- TUCKS
V-Ups make an appearance in MANY of my ab workouts on our YouTube Channel.

They are not easy and require quite a bit of core strength. So rather than struggling and using bad form, try doing “tucks” instead.

Instead of keeping both legs and arms straight when you raise up into a V… tuck your legs on the way up. This puts less pressure on your back if you’re not quite strong enough yet.

Take away your hands and make them “hands-free,” and they can be just as challenging if not MORE challenging than doing them in that “V.” 

Modifications ARE NOT a bad thing!!

The Right Swaps Can Build More Strength
You get stronger by doing what you CAN DO instead of attempting to do what you CAN’T DO with proper form and execution. If a lack of strength is why you need to do a modification, don’t worry about it! Once you get good at the modified version, you will be able to advance to the “real” thing.

They Can Keep You Injury-Free

You may be modifying because you already have an injury. But if you are modifying because you aren’t ready for the advanced movement… view this time as simply preparing your body for the harder version. If you try to jump in and do something your body isn’t ready for … you are asking for an injury! 

Focus on form and slowly building. You will protect your joints, nail down solid form, and ensure that when you are ready, you will be able to execute at the next level properly.

The patience will be worth it!

You Will Build Confidence and Remain Frustration-Free

There is no quicker way to want to give up than being frustrated, and there is no faster way to be frustrated in the gym, than feeling like you “can’t do” an exercise.

Don’t let ego or attitude hold you back from doing a modification. You will feel better about your lift and enhance your “mental game” … which is more than half of the gym battle! 

I GET IT….YOU WANT TO DO THE “REAL” THING….

But never fear modifications…you may discover they yield BETTER results than the original!
In fact, I prefer some of these exercises over the original!! 

If you have any confusion about how you should be training to achieve your goals. 

A great starting point is to take our BODY TYPE QUIZ!

When you follow a training plan and diet that is best for your genetics, you will see both faster and better results!

It’s only 5 questions and will get you started in the right direction!
We hope these modification ideas helped you out!

If there is another exercise that you are unable to perform and would like to know a modification … comment and let us know! 

The post 5 Exercise Modifications That May Be More Difficult Than The Original appeared first on V Shred.

Home workouts are really popular these days. They are quick, convenient, often require no equipment, and can be just as effective as paying for a pricey gym membership. 

But have you noticed that most call for a ton of jumping (plyometric) movements?

Plyometrics are used in many home workouts because they are a great alternative when you don’t have access to weights. 

Studies show that plyometric workouts can produce similar effects on muscle growth as resistance training. Plus, the fast-paced movements also get your heart rate up, allowing you to burn a ton of calories in very little time!

But here is the problem…. 

They are high-impact. So, if you have achy joints or are a beginner, plyometrics can be a little too much to take on. 

Does that mean you can’t get an effective home workout without them? Absolutely not! 

If you are unable to do jumping movements or aren’t in the mood for a high-impact workout — we put together a 10-minute low-impact lower body and abs workout you will love!Even without jumping, this workout can still help beginners build calorie-burning lean muscle, and it uses a HIIT timing format for optimal fat burn!

To do this workout, all you need is a small space. Yup, that’s it! You don’t even need a timer because we filmed a follow along video so you can workout with us in REAL-TIME! 

In the video you get step-by-step instructions on how to do every movement with perfect form, but here is a breakdown of what we are doing. 

Workout structure:

Do each exercise listed below for 45 seconds, followed by 15 seconds of rest.

Once you are done with the last exercise, your workout is over; however, pending your fitness level, feel free to repeat it again! 

Exercises:
Side Step Squat
Side Step Jacks
Side Knee Drives (right)
Side Knee Drives (left)
Squat Butt Kicks
Plank Rotations
Reverse Lunge Knee Drives
Side Plank Hip Dips (right)
Side Plank Hip Dips (left)
Skaters

THAT’S IT!! An effective home workout that is low impact and perfect for beginners!!

If you like super short workouts that help sculpt muscle and burn fat simultaneously and that you can do from home without any equipment, you will love our workout program MOVE!! 

This one-of-a-kind program gives you 30 days of workouts that are all 20 minutes or less and have no repetitive exercises.

That’s right, you get a totally different workout every single day! How’s that for keeping you from getting bored and keeping those muscles guessing! 

MOVE is designed for males, females, beginners, and trained athletes. It requires NO equipment, and in addition to your daily workouts, you also receive healthy recipes and access to our private Facebook mens or womens group!

We’re so confident that this program will help you quickly shed inches in just 30-days – that it is backed by a 100% 60-Day Money-Back Guarantee.

You have nothing to lose and only a stronger, more toned body to gain!

CLICK HERE to instantly gain access to the program!

Source – If we need to link the study I mentioned – https://www.sciencedirect.com/science/article/pii/S2095254620300764

The post No Jumping Low Impact Home Workout For Beginners (Lower Body + Abs) appeared first on V Shred.

Most people only think they are training their glutes properly.

You may be shaking your head right now, saying … NOPE!! I TRAIN HARD!
I squat.
I deadlift.
I kickback.
I hip thrust.
I lunge.
I do my cardio.

I do all these things several times a week … BUT MY BUTT STILL LOOKS THE SAME!

Exactly one of the seven points we are going to make below!
You could actually be working your A!$ …OFF!!

Or you may be TOTALLY LOST when it comes to this “booty gains” era we seem to live in and have NO IDEA where to even start!

WE HAVE THE SOLUTION!!

There are most likely SEVEN MISTAKES you’re making that will keep you from sculpting your butt into the round, full, and toned backside of your dreams.

Check out this video! We expose them all and tell you how to start fixing them TODAY!!

Mistake #1  — You are a CARDIO BUNNY!
Cardio is vital for heart health, and it’s gotta be done if fat loss is your goal.

But if you are pounding the pavement mile-after-mile or spending hours on the treadmill casually walking without placing emphasis on GLUTE RESISTANCE training, you could be hindering growth.

Do your cardio .. just be mindful that you aren’t overdoing it.

Prioritize weight training over cardio and do more HIIT cardio over those long steady-state sessions.

Mistake #2  — You are UNDER-EATING!!
To grow your glutes, you need to at least be eating at maintenance calories, possibly in surplus.

Most of you reading this are probably wanting to lose weight. So is it even possible to eat in a deficit and still build your booty?

Yes and no. This gets into some deep science and also depends on your body type. 

Technically it is possible, but you will need to focus on training your glutes hard and often.

You will also need to prioritize fat-burning non-muscle wasting cardio – like HIIT. 

In this case, it would be best to consult with one of our trainers here at V Shred for some one-on-one coaching. 

Mistake #3  — You may be OVER TRAINING!
The glutes can handle a lot of volume, some people even train them in some capacity every day. But doing TOO MUCH and not letting your glutes rest, which is where GROWTH happens, could be why you aren’t seeing progress!

To be able to repair themselves and therefore grow, make sure you’re letting yourself rest between sets and between glute days. If you want to train glutes several days a week, go for it! Just don’t do these training days back to back.

ON THE FLIP SIDE…. there is also the high likelihood that many of you reading may be doing the OPPOSITE and not training your glutes enough! You need to train your glutes at least 2 times a week, if not more, to see optimal results!

Mix your glute sessions up. Have a compound heavier days, with another day or two of pure bodyweight or band sculpting and isolation work.

Mistake #4  — Lifting too heavy, or not lifting heavy enough!
If you want to sculpt your glutes, you need to challenge yourself every single session. But that does not mean throwing a bunch of weight around with lousy form.

If you attempt to lift heavier than your GLUTES can handle, all you will do is end up recruiting your quads and hamstrings. You may possibly even over-work your spinal erectors .. which can actually cause your waist to get bigger!

You need to drop the weight and really think about the muscle you’re aiming to engage instead of just going through the motions.

Focus on slowing your tempo, squeezing, and even pausing during the hardest part of the lift!

You don’t want to go SO LIGHT that you are pumping away 20 or 30 reps with ease. Light weight isn’t nearly as effective at sculpting muscles as lifting heavier weights for fewer reps.

But don’t think that you have to pile on plates either! You just need to work with proper form to TOTAL EXHAUSTION!

You can do sets of 20 repetitions, as long as you’re taking some of your sets to complete failure – where you can’t do any more reps with good form.

Mistake #5 — You aren’t ISOLATING or hitting ALL THREE parts of your glutes
Compound movements like deadlifts and squats are key for strength and sculpting your entire leg. But the problem is that these types of movements hit several muscles AT ONE TIME.

Unless you are making some very specific form tweaks, this means your quads are going to get hammered first .. then your hamstrings .. and your glutes will be last.

We aren’t saying to skip out on these. We like them to put them as the first thing you do on lower body training days. But you also need to do lots of isolation movements that hit all three parts of the glute — the gluteus maximus, gluteus medius, and gluteus minimus.

Mistake #6  — You aren’t ACTIVATING your glutes before you lift.
You have to WAKE UP YOUR GLUTES before you attempt to train them! Doing some glute activation drills before you lift is important for several reasons. This becomes especially crucial if you sit most of the day for work. 

5 minutes is all it takes (no more than 10) because the purpose of activation drills is not to exhaust them, it’s to warm them up!

Do a round of band walks, air squats, bodyweight kickbacks, and bodyweight hip thrusts or bridges. Even a quick high incline walk on the treadmill is better than nothing!

SQUEEZE HARD during these activation drills. They should BURN, but not exhaust!

Mistake #7 — You are being impatient.
Sculpting and growing any muscle takes TIME. Changes are not going to happen overnight, and depending on your body type, it could take years to see REAL growth. You just have to stay consistent. Take photos!!  Week to week, you may not notice changes, but month to month, you will!

It may take time, but if you follow these tips, it will happen!
We hope you found these SEVEN TIPS helpful! But if you need more assistance in putting together a COMPLETE booty building plan, you may want to check out our step-by-step booty builder guide! Get your copy HERE!

The post If You Keep Making These 7 Mistakes: You Will NEVER Build A Better Booty appeared first on V Shred.

People tend to think that to tone their body, they need an expensive gym membership and fancy equipment, especially when it comes to large muscle groups like – legs and glutes. 

THIS IS FALSE!! You can achieve your goals using nothing but your body weight, especially if you are a beginner.

The advantages of bodyweight exercises are endless. One of the biggest perks is that without weight –  you get to focus on your form!! 

Form is CRUCIAL for seeing results! Using proper form is vital for all fitness levels because if you are doing a movement the wrong way – you won’t be getting the most out of your workout! 

Still hesitant that you can’t achieve your goals at home with no equipment?!

There is proof that backs this up! Researchers have done studies that show bodyweight exercises can be just as effective as lifting weights in the gym. 

There was one study that compared a loaded bench press to a bodyweight push-up. After eight weeks, the test subjects that did the bodyweight push-ups demonstrated very similar chest and tricep muscle gains!

We are giving you a FREE WORKOUT today that incorporates bodyweight-only exercises that you can do from home in just 15 minutes!

This workout incorporates short bursts of ALL OUT exercise with short rest periods.

It will work your entire lower body, and the fast-paced movement will spike your heart rate for even more calorie burn!

WHAT TO DO:
You will do every exercise listed below for 40 seconds, followed by 20 seconds of rest. Each round is 5 minutes. The goal is to do a total of 3 rounds.

If you can only do 1 or 2 rounds – that’s okay! Work your way up to doing all three rounds.

On the flip side, if after three rounds you still don’t feel “challenged,” you can add in additional rounds. However, we suggest that you don’t go past 30 minutes of total exercise time for this workout. 

EXERCISES:
Squat to Side Lunge
Bulgarian Split Squat (1.5’s)
Reverse Lunge w/ Knee Lifts
High Knee Toe Taps
Glute Bridge Leg Extensions

If you want some guidance on how to do these movements (remember what we said about using proper form) – Vince filmed a video showing you exactly how to each of them! You can check it out above!

The only downside to bodyweight workouts is that you will eventually stop making progress if you don’t figure out ways to make the workouts more challenging. But this is true when you use weights in the gym as well and has an easy fix! 

The goal is always to challenge your muscles as you progress. You can easily do this with bodyweight exercises by … 

• Increasing reps or time.
• Adding in more sets/rounds.
• Decreasing rest time.
• Mixing up tempos and adding pauses.
• Add  ¼ and ½ reps. 

It doesn’t take much to challenge your muscles! Even small changes can lead to calorie-burning lean muscle gains!!

You may be wondering how you know if you need to try adding any of these methods above?

A simple way to know is if everything starts to feel really easy, you’re probably not pushing hard enough to make further progress.

OR…
YOU CAN TAKE OUT ALL THE GUESSWORK!!
With our 30-day home workout program MOVE!!!

This program is different than most home workout programs out there. No two workouts are the same. You will be challenging your muscles in different ways every time you exercise – allowing for progress in the shortest time.

MOVE incorporates many of the progression tips we touched on above, except there is no guesswork on your end! We’ve structured it all for you and even do the workouts in REAL-TIME – so it’s like you have a personal trainer in your living room working out with you!!!

The best part about MOVE – – you can do every session in 20 minutes or less!

And that’s not all you get…..

On top of 30 days of home personal training, the MOVE program also comes with a flex dieting system to help you get your nutrition in check. You can exercise all you want, but real change will never come if you aren’t eating for your goals! This program will show you exactly how to do that! 

If you want to see the best results, in the least amount of time, all from home with ZERO equipment – we know you will love MOVE!!

Learn more HERE!

Sources:
https://www.sciencedirect.com/science/article/pii/S1728869X17301028 

The post Beginner Friendly 15 Minute Lower Body Blast (Bodyweight Only)  appeared first on V Shred.

DEADLIFTS are included in most workout programs for a good reason.

They are pretty much the only exercise that works both the lower and upper body at the same time. You use your glutes, upper thighs, hamstrings, lower back, upper-middle back, traps, forearms, core, and can even engage the chest as well. 

Deadlifts can be intimidating, especially if you are new to lifting. But once you master the movement with proper form, it is pretty simple to execute.

Today we are showing you some beginner deadlift variations

These will help perfect your deadlift form so that you can feel comfortable easing your way into a standard barbell deadlift. 

If you have already mastered the deadlift… this video will be a great refresher to make sure you are using proper form. You can also throw these modifications in when you don’t feel like lifting heavy, hitting PRs, have limited equipment, or want a change-up!

Build Confidence and Check Your Deadlift Form
With These 5 Deadlift Variations

(1) Kettlebell or DB Deadlift Off Of An Elevated Surface
Deadlifting with a free weight such as a kettlebell or dumbbell is an excellent starting point for beginners. It will help teach you how to hip hinge properly. Adding the element of an elevated surface will give you more of a limited and controlled range of motion. 

• Grab two 45 pound plates. 
• The stance is similar to your standard deadlift with the toes lightly making contact with the plates. So they are slightly elevated.
• Grab a KB or DB (hold vertically) and perform a deadlift using the technique tips we go over a little further down. Don’t bend your arms. 
• Make sure and use a slow tempo so you can get a good feel of the mechanics required for a deadlift.

Once you feel you have mastered the exercise with your toes on an elevated surface, try moving to a flat surface.

(2) Pause Deadlift
These are great because when you first try deadlifting, you may be tempted to rush.

When using a pause technique, you are forcing yourself to establish proper control and balance. 

You can use the KBs, DBs, or you can progress to a pre-loaded barbell. You will perform the movement the same as above, except you will be on a flat surface and pause at different parts of the lift. 

For example:

Set 1.. pause about two inches off the floor.

Set 2.. pause just below the knee.

Set 3.. pause at the upper thigh.

(3) Single-Leg Deadlift
This variation is great for increasing hip strength and improving balance.

• Hold a KB or DB in one hand and let it hang to the side. Stand on the same leg that you hold the weight. 
• Slightly bend your knee. Bend at the hip (hip hinge), and as you lower down, you will extend your free leg behind you for balance. Continue lowering the weight until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions and then switch sides and do the same thing.

Be sure not to bend the back leg or twist the hips while doing the movement.

(4) Rack Pull
This exercise is a good one to try out just before you attempt a “real” deadlift.

It will help you build confidence and improve your grip. 

• Set the pins of the squat rack to mid-shin height.
• Put the bar on the pins.
• Walk up to the bar, so your shins are slightly touching it.
• Stick your butt back just like you would for the Deadlift.
• Keep your back flat and lift the bar. Press your hips through at the top of the movement. Return bar back on the pins. 

(5) Sumo Deadlift
This is another excellent way to warm up to using the actual bar set-up that you will be using for the standard deadlift. 

The only thing different in this deadlift variation and the standard deadlift is you will have a really wide stance, and your hands will be in between your legs.

Many people prefer to deadlift this way all the time because they find it more comfortable, especially if you have long limbs or want to lift really heavy.

It is also a solid beginner deadlift variation because the wider stance allows you to stay in a more upright position.

Because you’re not traveling as far from the ground…this variation is also a little bit easier.
Make sure and keep this in mind when you advance to a standard stance. You most likely will not be able to lift as much weight with proper form in a standard stance position. 

• Obtain a wide stance with toes pointed out. Wide enough so that your arms can extend downwards, inside the knees.
• Just like all the other variations, you will bend the hips back, keep the spine neutral, and brace your core. 
• Keep your feet flat, but try to drive through heels. Keep the bar close to the body. After it passes the knees, fully extend hips and knees, squeezing glutes at the top.

PROPER DEADLIFT FORM
It doesn’t matter if you are doing “the real deal” standard deadlift or using one of the variations in the video above, many people (especially newbies), confuse the deadlift motion with a squat.

With a squat, you have max hip bend and max knee bend.

With a deadlift, you are not squatting, you have max hip bend, but very minimal knee bend.

When doing a hip hinge, you will have a slight bend in the knee and then think about pushing your butt directly out towards a wall behind you while still keeping your spine neutral (straight) and your core braced. 

• Stand with your mid-foot under the bar. Stance about hip-width apart.
• Bend over, but do not squat. Grip barbell with both hands about shoulder-width.How you grip the bar is really personal preference. 
• Bend your knees and drop until the bar almost touches your shins.
• Lift your chest. Straighten your back. Make sure that your lower back stays neutral. DO NOT round it! 
• Engage your lats.
• Pull (thinking about pressing your feet down into the floor through your heels) until the barbell passes your knees, then thrust your hips forward until you are standing up straight.
• Return the weight to start position. Do not bounce the weight. This can be dangerous to the lower back.

Mastering the deadlift is not only great for gym gains …

It will help you properly execute many day to day movements!!

Think about all the things you do in everyday life that mimic this movement. We use the extension of hips and knees all day… lifting anything substantial from the floor (kids, groceries, furniture, etc.) 

Deadlifting is also very metabolically challenging…

Because it works NUMEROUS muscles at one time, deadlifts are incredibly effective at helping you blast tons of calories while building more muscle!

Speaking of metabolism….

Did you know that it is important that you are lifting and eating in a way that is best for your personal genetics?

When you know your body type… you can implement a plan that will give you the best results in the shortest amount of time!! 

We created a FREE BODY TYPE QUIZ that will tell you your body type and instantly give you tools to get started! 

Don’t Let Deadlifts Intimidate You
Use these exercises for a little while and you will be ready to tackle them in no time!! 

The post The 5 Best Deadlift Variations for Beginners (FORM EXPLAINED!) appeared first on V Shred.

When it comes to 100% isolating the quads… few exercises do it better than using a leg extension machine. 

It’s not that quads are hard to train… we use them in tons of lifts and everyday life… but the leg extension is a unique movement pattern… making it hard to replicate.

In daily movements (and most quad-dominant exercises), you do not extend your knee by itself… other muscles are recruited. That isn’t the case with a leg extension. The extension motion does not support the surrounding leg muscles… it is pure quad isolation.

If you workout from home, are traveling and only have access to a lacking hotel gym, or your gym doesn’t have a leg extension machine… it may seem there aren’t any decent substitutes. But there are actually several ways you can perform a leg extension without a machine… as well as other exercises you can do that will yield very similar results. 

4 LEG EXTENSION SUBSTITUTES
(+Other Quad Isolation Exercises) 

EXERCISE ONE: Kneeling Squat
Kneel on a pad or thick mat. SLOWLY lean back in a completely controlled motion. It should take you at least 5 seconds to lower down. Keeping the body in a straight line, go as far back as can, and then use your quads to pull yourself back up.

EXERCISE TWO: Elevated Knee Drives
Elevate your feet on any stable surface (box, bench, stairs, etc.) Get into a pushup position with your shoulders over your wrists. Stay on your toes. Driving with the toes, you will lower down as low as you can.

EXERCISE THREE: Single-Leg Band Extension
Secure a band behind you. Put your foot in the band (twist it to wrap around the foot.) Curl your leg up just like you would with a leg extension machine. Go slow and make sure and do a BIG SQUEEZE at the top of the motion. 

EXERCISE FOUR: Dumbbell Leg Curl
Sit on the front edge of a chair/bench. Grab the sides of the seat. Hold the dumbbell vertically between your feet, so the top end of the dumbbell rests against the top of your feet. Lean back slightly, but keep your back straight. Lift your feet, so the DB isn’t touching the floor. Your lower legs should be perpendicular.  Extend your legs by straightening your knees until your legs are about parallel. Pause before slowly lowering back to the starting position.

These options can also be great for anyone with knee issues!!

Some people debate that the leg extension machine is bad for your joints and knees because it can put stress on the knee joints due to the placement of the load relative to your knee and the constant tension it places on the anterior cruciate ligament (ACL),

If you already have sore knees, you may want to skip the leg extension machine and try one of the variations above instead! 

OTHER QUAD ISOLATING OPTIONS…
There are some other great exercises you can do with DB’s or bodyweight that may not mimic a leg extension .. but are still great adaptations that can kill your quads if you do them correctly. 

Things like:

• Sissy Squats 
• Heel Elevated DB Squats 
• Box Step Ups
• Reverse Lunges
• Wall Isometric Hold
• Seated Leg Extension Isometric Holds

If you need more help adding size to your quads (or maybe you are looking to downsize them) and you aren’t sure how to train or eat to reach YOUR goals … we’ve got you covered!

Check out this FREE BODY TYPE QUIZ! It will tell you exactly what your body type is and what diet plan and training techniques are best for your genetics.

It only takes a couple of minutes .. check it out HERE! 

The post No Leg Extension Machine .. No Problem! (4 Substitutes +Other Quad Isolating Exercises) appeared first on V Shred.