Build Bigger Stronger Arms

The end of summer may mean it’s time to cover up the “guns” in your sleeves but it also means it’s about time to start building them back up.

Do you want bigger, stronger, more defined arms? Here’s how.

When you think of big arms, you probably think of biceps. As you can see in the illustration below, the triceps are also going to make a good part of the the arm mass. In fact, you want to train them in about the same volume.

Simply put, your biceps’ job is to contract to bend your elbow to move your forearm towards the upper arm. Your triceps flex to extend the elbow to move your forearm away from the upper arm.

Anatomy

The bi- prefix indicates there are two heads to the muscle: a long head and a short head. Picture your arm hanging straight down at your side. Your biceps will be facing forward. The short head of your biceps will be closer to your torso. The long head will be farther from your torso.

Biceps.jpg

You can probably guess what the tri- prefix means for the back of your arm. That’s it, there are three heads: the lateral, long, and medial. It’s easier to see in an image. [photo] Together they form a shape resembling a horseshoe. Look at the body from the back with the arms hanging straight down. The long head starts around the back of the shoulder/armpit area. The lateral head (sometimes called the short head) is on the outside, farther from the torso. The medial head is on the inside, but closer to the elbow than the others.

Triceps.jpg

Biceps Training

The most common way you’ll see people training biceps is through curls. Does it work? Yes. But the best way to get your muscles to grow is to get stronger by lifting more weight over time. Biceps curls are an isolation exercise, which means they focus solely on one muscle group. That’s the good part. You’ll see people doing all kinds of variations of curls: standing, sitting, concentration, alternating, hammer, spider, incline, decline, reverse-grip. Of course there are all kinds of weight machines as well. All that’s cool.

However, the downside of isolation exercises is that you really can’t use that much weight when compared to compound exercise. Pull-ups and chin-ups are compound movements that train the back and biceps. Rows are great also. You could build an impressive set of biceps just by focusing on these alone. This is because you’ll be lifting your body, which obviously is a lot heavier than the dumbbells you’d use for curls. Once you get to the point where you can tack on extra iron for your chin-ups, you’ll be moving some impressive weights. And that is the key to getting strong and building muscle.

The main emphasis should be on getting stronger at the compound movements. Try doing 3-5 sets of 5-10 repetitions, with 1-3 minutes of rest once or twice a week. I know that’s a big range of reps. You’ll find some people will respond better to sets with closer to 5 reps while others will need closer to 10. The main key will be focusing on getting stronger.

A great way to make this happen is to gradually increase the number of reps or sets. If you build your way from 3 sets of 5 reps to 3 sets of 7 reps, you’ve gotten stronger. Add on 5-10 lbs. and go back to 3 sets of 5 reps. Build your way up and repeat the process.

(It’s a given that you’re using good form, right?  Right? )

This is going to improve your gains far more efficiently than doing 8 different versions of curls. I’m not against curls, or isolation movements in general. You get the most efficient gains from compound movements. Compounds are like your main dishes. Isolations are the side orders. When you do your isolation lifts, you want to ensure you’re using the muscles and not momentum to move the weight. I recommend 2-3 sets of 5-12 repetitions.

If you want to deep dive into your isolation lifts, the short head of the biceps is emphasized when the arm is in front of the body in exercises like preacher curls and concentration curls. To focus more on the long head, have your upper arm slightly behind your body and try incline dumbbell curls and hammer curls.

Triceps Training

When working on arms, we tend to overemphasize training the biceps, often to the neglect of the triceps. The truth is the triceps are just as important, if not more, when it comes to growing impressive guns.

Similar to the biceps, you’ll often see people in the gym doing a bunch of isolation movements. There are extensions, cable extensions, overhead extensions, (the ominous-sounding) skull crushers, weight machines and on and on. Again, they do work but they’re not going to be the most efficient method for you.

Compound lifts are your friends! Pressing exercises like bench press (particularly close-grip bench), overhead press, dips, even pushups are great ways to develop your triceps. You don’t have to do every exercise in order to make gains. Pick a couple compound exercises and work on building your strength at those. Use a similar sets and reps scheme as for the upper body pulls.

Toss in some isolation work as a complement afterwards. Again, 2-3 sets of 5-12 once or twice is plenty. You can put emphasis on the lateral head with triceps exercises where your arms are by your sides and you’re using an overhand (palms down) grip (e.g. dips). To focus on growing the medial head, your arms will be at your sides but you’ll use an underhand grip (e.g. reverse-grip press downs). Build the lateral head by choosing exercises where your arms are overhead (e.g. skull crushers or overhead extensions).

Rest and Recovery

In order to get the most out of your time in the gym, you want to do the right things outside of the gym. That means getting plenty of rest. You work the muscles in the gym but they recover and grow only if you allow sufficient time between workouts. Eat enough food, particularly protein, to support your gains, but not so much that you get fluffy.

Now you’re all set to make some great arm gains! The only thing left to do is put in the work.

Hope this helps. Any questions or comments, let me know.

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10 Ways to Get Everyone at the Gym to Love You

Become your gym’s favorite person!

Here’s a quick list of things you can do to make sure you’re the real MVP of your gym:

  1. Never wash your gym clothes. If you’re worried they might not smell great, take a cologne shower before you hit the gym.
  2. When you’re done using the equipment, don’t wipe it off. Leave a little sweat for the next person.
  3. As soon as you finish an exercise, leave the weights right there. Don’t strip the plates of the bar. Never, ever, ever put the dumbbells back in the rack.
  4. Everyone should know how hard your workout is. Let them know through a series of grunts, hisses, and loud swearing. Your effort is contagious. They’ll see it and up their training to match yours.
  5. Give each person a helpful tip about the exercise they’re doing. They’re probably not totally wrong, but you can definitely provide 5 or 10 pointers. Share your expertise with them. Sure, they might be wearing earbuds pretending to concentrate on their own workout, but trust me, they’ll be grateful for your knowledge.
  6. Train efficiently by using supersets on at least 3-4 pieces of equipment at a time. You must remain fiercely vigilant about guarding them all. Never let anyone work in with you, that shows weakness. You don’t go to the gym to be weak, do you?
  7. Ogle. Ogle. Ogle. No one comes to the gym to not be seen. By ogling, you give them the gratification that they’re obviously after.
  8. Along similar lines, make sure you dress appropriately to be seen. Stringer tops and nut-hugger shorts give everyone an opportunity to admire your entire physique.
  9. In the locker room, take your sweet time getting dressed. It’s a social place. Strike up a conversation with a stranger as you use the blow dryer on your nether regions.
  10. Remember, all the mirrors in the building are there for you to show off your front double biceps pose.

Thanks for reading! If you’ve got a tip to add to the list, leave it in the comments below!

Why Problems Are Good

We never really get rid of problems. We just exchange them for (hopefully) better ones. When you were going to school as a child, each grade was more difficult than the one before. Perhaps you thought, “when I’m an adult things will be better.” Are they?

Yes and no, is the answer, don’t you think? You are wiser, stronger and more experienced. And I’m guessing you have bigger and better problems. We’ve traded in the term papers and exams for bills and all kinds of other responsibilities. Hopefully you’re still exchanging them upward. But hoping that once you achieve this next goal, all will be gold and rainbows is a mistake.

When we hit the target, it feels great for a little while, but obviously there’s no such thing as a panacea. It doesn’t take long to figure out it didn’t fix all the problems in life. The disappointment that follows is often profound.

We don’t want a problem-free life. This is true even though problems can be frustrating. Solving problems is fulfilling. It feels awesome whenever you make a breakthrough, doesn’t it? The process of identifying and fixing problems is the process that gives us meaning.

For example in a fitness context, maybe you were overweight. Now to get in better shape, you wake up earlier and get all sweaty at the gym. That’s a better problem to have. Yet it’s still a mountain to climb. A more succinct word to describe having a better problem is growth.

Think of the hero’s journey in just about any book, tv show, movie, or story. The protagonist has to overcome significant obstacles in order to accomplish his/her goal. If it was easy it wouldn’t be compelling. Or think of sports. What’s better than when your favorite team is the underdog coming from behind to win?

Getting back to how this applies to fitness…

Don’t lie to yourself, there will always be struggle. The funny thing is, whether your one rep max is 50 lbs. or 500 lbs. It still feels the same: heavy. I say this because there’s such a strong tendency to believe, once I do X everything will be awesome. X could be getting a six pack, or dropping 100 lbs. or that last, tough 10 lbs. or benching 315. The truth is, it’s not going to fix your life.

Don’t get me wrong, those are worthy goals. Setting fitness goals is a good thing. Striving to accomplish them is even better. And when you do claim your goal, don’t expect all your problems to go away. Your life won’t suddenly become perfect. That’s okay. Identifying problems, figuring out a solution, being frustrated, persevering… all that makes us better.

Aim. Achieve. Aim higher. Keep chasing improvement. I feel so strongly about this that’s why I named this The Chase.

Thanks for reading.

Fitness Apps

Recently a good friend asked me about fitness apps and I think this is a good opportunity to talk about what to look for. The first thing to consider is what do you want from an app, what do you need from it? They can do a number of things. At a basic level, a good one will allow you to enter data so you can keep track of your workouts. Keeping track is essential to your continued progress. If you don’t progress, you don’t change. If you’re not changing, it won’t be long before you’re frustrated.

A useful app will have a good library of exercises. It’s even better if there are demonstration videos. It will allow you to enter data for your training, specifically the exercises, weights used, sets and repetitions. Some will have pre-designed training routines which you may find valuable if you prefer that to creating your own. This can be especially helpful if you’re just starting out. It should also allow you the flexibility to create and edit your routine if that suits you better. The variation in the ways each app is laid out will largely determine its appeal to you.

Another useful feature is a timer/clock. Your smartphone probably already has this, it’s nice if you don’t have to use separate apps. I’m a big believer in keeping your workouts to an hour or less. An app that keeps track of rest periods for you will ensure you stay on point. The length of your rest times will depend on your fitness goals and schedule but it’s important to stay consistent. A workout with rest periods of 30 seconds is going to feel very different than one with 2 minutes between sets.

A good app will be able to show you the trends of your workouts so you can easily view your progression over time. This is another instance where your preference comes into play. You may like a numerical listing of your personal bests (a.k.a. personal records, a.k.a. PR’s) or a line graph, or a bar graph. It’s up to you. Who doesn’t enjoy taking a second to reflect on your accomplishments?

I use this one but obviously there are many to choose from*. I just like the layout and the ease of use. Maybe you’ll like it too, or perhaps you prefer another one. (Help out other readers by leaving your favorite in the comments section)

Apps where you can track your calories and macros can be instrumental whether your goal is losing fat or building muscle. It’s convenient if it has the ability to enter foods by name or scan barcodes. It should also allow you to create and store some favorite foods or meals, which is a great shortcut. There are a few things to be aware of with just calorie apps. First, their databases may be slightly off with the calories, which is frustrating because it defeats the purpose of having it. Next, understand that no matter how you’re tracking calories, it’s an estimate. So don’t get too hung up on whether it’s 43 calories or 48 calories, okay? Third, make sure when you enter meat in the the app that you specify whether it’s raw or cooked. A raw 4 oz. chicken breast is about 117 calories. A cooked 4 oz. chicken breast is about 184 calories.

I like this and this for tracking calories*. (Let other readers know which ones you find most helpful in the comments)

I want to say is that it’s absolutely not necessary to use an app to track your workouts or you food, but they’re both certainly really helpful.

Thanks for reading!

*I’m not sponsored or endorsed by any app or company. These are just my personal opinions.

Trigger foods

The hardest part about dropping weight is the food restriction. Whether you cut out certain foods or just reduce the amounts, there’s going to be some sort of calorie restriction. I don’t advocate cutting out foods you enjoy, mainly because I don’t think it’s sustainable to deprive yourself in the long term.

However, if you know there’s a particular food that you just can’t resist devouring, it may make sense to limit how frequently you have it. Again, I’m not saying you shouldn’t have it. Just save it for once in a while.

For instance, maybe it’s virtually impossible for you to have just a few chips. Or perhaps there’s something about pizza where one slice turns into the whole pie. Personally, it’s really difficult to just have a couple cookies. I tell myself I’m only going to have 3 and next thing I know, there’s an empty, crumpled up, plastic sleeve on the table.

It’s not a big deal though. I just make sure not to have cookies around very often. I find substituting another food works better for me. For whatever reason, I have no problem just having a couple spoonfuls of ice cream. Don’t get me wrong, I really enjoy my ice cream. I can have some without the little voice in my head urging me to eat the whole pint. This means I get to eat it without worrying about going over my targeted amount of calories.

I don’t think I’m unique that way. I don’t pretend to understand why. It doesn’t have to be just sweets either. If you can figure out a workable substitute for a food you find hard to enjoy in moderation, it’ll go a long way towards helping you achieve your goals. Obviously swapping out your pizza for broccoli probably won’t work in the long term, unless you really love broccoli. But maybe there’s a pasta dish that you like but are able to limit yourself.

Again, this isn’t about swearing off any particular food you love. Telling yourself “I’m never having that again!” just makes that all the more irresistible. Fitness isn’t about filling your life with “Never!” We just want to be strategic about the approach.

The easiest way to avoid temptation is to avoid temptation. If you know you can’t resist it, it’s probably a bad idea to have it in your home. Or at least buy it in such a way that you limit yourself. If ice cream is your weakness, perhaps you can buy it in those little single-serve cups one at a time, rather than by the pint or half gallon.

Let’s be perfectly clear: if you go overboard one day and just eat a whole sleeve of cookies or whatever, it’s not ideal, but really it’s no big deal. Don’t waste time beating yourself up about it. Don’t throw up your hands and give in and turn it into a bingeing weekend. Just get back to your plan as soon as you can. If you take nothing else from this, please remember this.

Hope this is helpful. If you have any questions or comments, leave them below. Thanks for reading.

My Current Training Regimen

My Current Workout

This is the workout I’m currently doing. I’m posting it for information purposes only. I’m not claiming it’s the “best workout ever” or anything like that. There is no one ideal workout. This is just what’s working for me right now. When I stop making progress or want to try something different, I’ll amend it.

My goal is to increase strength and remain around the same body weight. I use mostly compound lifts and Reverse Pyramid Training.

Compound lifts are ones that use the body’s larger muscles and more than one joint.

Reverse Pyramid Training is when (after you warm up) you start with your heaviest working weight. You reduce the weights by about 10% for the next set and aim for a couple more repetitions. You reduce the weights again and increase the reps for subsequent sets.

I do use straight sets for incline bench press these days because I just want more volume there right now.

I use a technique called Rest Pause Training with a few exercises. This is when you do one activation set, followed by a few volume sets with only about 20 seconds of rest between them. I like this to get in some more volume work.

You’ll see I take a few sets to warm up. It’s important to get your muscles ready and to get acclimated to lift heavy weights. You want to increase the weight from one warm up set to the next to get acclimated but you don’t want to take so many warm up sets that you end up fatigued.

The first lift of each workout is the one I’m most focused on.

Monday

Warm up

Handstand push ups – 5-7 repetitions

Weighted crunches – 100 repetitions

Bodyweight squats – 10 repetitions

Push ups – 10 repetitions

Deadlift

Warm up set 1 – 5 repetitions (60 seconds rest)

Warm up set 2 – 3 reps (60 seconds rest)

Warm up set 3 – 1 rep (60 seconds rest)

Warm up set 4 – 1 rep (2 minutes rest)

Work set 1 – 4-6 reps (3 minutes rest)

Work set 2 – 6-8 reps (3 minutes rest)

Work set 3 – 8-10 reps

1-Arm Dumbbell Row

Warm up set – 10 repetitions (1 minute rest)

Work set 1 – 6-8 reps (2 minutes rest)

Work set 2 – 8-10 reps (2 minutes rest)

Work set 3 – 10-12 reps

EZ Bar Biceps Curl

Warm up set 1 – 10 reps (1 minute rest)

Warm up set 2 – 5 reps (1 minute rest)

Work set 1 – 4-6 reps (2 minutes rest)

Work set 2 – 6-8 reps (2 minutes rest)

Work set 3 – 8-10 reps

Dumbbell Biceps Curl

Set 1 – 10 reps (20 seconds rest)

Set 2 – 3-5 reps (20 seconds rest)

Set 3 – 3-5 reps (20 seconds rest)

Set 4 – 3-5 reps (20 seconds rest)

Set 5 – 3-5 reps (20 seconds rest)

Set 6 – 3-5 reps

Single-Leg Dumbbell Calf Raises

3 Sets – 10-12 reps (10-20 seconds rest)

Dragon Flag

12 repetitions

Weighted Hanging Twists (Link)

10-12 repetitions

Rotator Cuff

Band Internal Rotations 2 sets of 10-12 repetitions

Band External Rotations 2 sets of 10-12 repetitions

Walking lunges

15 minutes

Tuesday

Warm up:

Handstand push ups – 5-7 repetitions

Weighted crunches – 100 repetitions

Bodyweight squats – 10 repetitions

Push ups – 10 repetitions

Incline Bench Press

Warm up set 1 – 10 repetitions (1 minute rest)

Warm up set 2 – 10 repetitions (1 minute rest)

Warm up set 3 – 1 repetition (1 minute rest)

5 Working sets – 5-7 repetitions (3-5 minutes rest)

Weighted Chin Ups

Warm up set 1 – 10 repetitions (unweighted) (1 minute rest)

Working set 1 – 4-6 repetitions (3 minutes rest)

Working set 2 – 6-8 repetitions (3 minutes rest)

Working set 3 – 8-10 repetitions

Seated Dumbbell Shoulder Press

Warm up set – 10 repetitions (1 minute rest)

Working set 1 – 4-6 repetitions (3 minutes rest)

Working set 2 – 6-8 repetitions (3 minutes rest)

Working set 3 – 8-10 repetitions

Dumbbell Incline Chest Press

Set 1 – 10 reps (20 seconds rest)

Set 2 – 3-5 reps (20 seconds rest)

Set 3 – 3-5 reps (20 seconds rest)

Set 4 – 3-5 reps (20 seconds rest)

Set 5 – 3-5 reps (20 seconds rest)

Set 6 – 3-5 reps

Single-Leg Dumbbell Calf Raises

3 Sets – 10-12 reps (10-20 seconds rest)

Dragon flag

12 repetitions

Weighted Hanging Twists

10-12 repetitions

Rotator Cuff

Band Internal Rotations 2 sets of 10-12 repetitions

Band External Rotations 2 sets of 10-12 repetitions

Walking lunges

15 minutes

Wednesday

Warm up:

Handstand push ups – 5-7 repetitions

Weighted crunches – 100 repetitions

2 sets each of:

40 yard jog

40 yd butt kicks

40 yd Frankenstein

40 yd shuffle

40 yd Carioca

40 yd back pedal

12 sets of 40 yd sprints (rest only the time it takes to walk back to the start line)

800 yd walking lunges

Thursday

Warm up:

Handstand push ups – 5-7 repetitions

Weighted crunches – 100 repetitions

Bodyweight squats – 10 repetitions

Push ups – 10 repetitions

Deadlift

Warm up set 1 – 5 repetitions (60 seconds rest)

Warm up set 2 – 3 reps (60 seconds rest)

Warm up set 3 – 1 rep (60 seconds rest)

Warm up set 4 – 1 rep (2 minutes rest)

Work set 1 – 4-6 reps (3 minutes rest)

Work set 2 – 6-8 reps (3 minutes rest)

Work set 3 – 8-10 reps

One-Arm Dumbbell Row

Warm up set – 10 repetitions (1 minute rest)

Work set 1 – 6-8 reps (2 minutes rest)

Work set 2 – 8-10 reps (2 minutes rest)

Work set 3 – 10-12 reps

EZ Bar Biceps Curl

Warm up set 1 – 10 reps (1 minute rest)

Warm up set 2 – 5 reps (1 minute rest)

Work set 1 – 4-6 reps (2 minutes rest)

Work set 2 – 6-8 reps (2 minutes rest)

Work set 3 – 8-10 reps

Dumbbell Incline Biceps Curl

Set 1 – 10 reps (20 seconds rest)

Set 2 – 3-5 reps (20 seconds rest)

Set 3 – 3-5 reps (20 seconds rest)

Set 4 – 3-5 reps (20 seconds rest)

Set 5 – 3-5 reps (20 seconds rest)

Set 6 – 3-5 reps

Single-Leg Dumbbell Calf Raises

3 Sets – 10-12 reps (10-20 seconds rest)

Dragon flag (Link)

12 repetitions

Weighted Hanging Twists (Link)

10-12 repetitions

Rotator Cuff

Band Internal Rotations 2 sets of 10-12 repetitions

Band External Rotations 2 sets of 10-12 repetitions

Walking lunges

15 minutes

Friday

Warm up:

Handstand push ups – 5-7 repetitions

Weighted crunches – 100 repetitions

Bodyweight squats – 10 repetitions

Push ups – 10 repetitions

Barbell Incline Bench

Warm up set 1 – 10 repetitions (1 minute rest)

Warm up set 2 – 10 repetitions (1 minute rest)

Warm up set 3 – 1 repetition (1 minute rest)

5 Working sets – 5-7 repetitions (3-5 minutes rest)

Weighted Chin Ups

Warm up set 1 – 10 repetitions (unweighted) (1 minute rest)

Working set 1 – 4-6 repetitions (3 minutes rest)

Working set 2 – 6-8 repetitions (3 minutes rest)

Working set 3 – 8-10 repetitions

Seated Dumbbell Shoulder Press

Warm up set – 10 repetitions (1 minute rest)

Working set 1 – 4-6 repetitions (3 minutes rest)

Working set 2 – 6-8 repetitions (3 minutes rest)

Working set 3 – 8-10 repetitions

Single-Leg Dumbbell Calf Raises

3 Sets – 10-12 reps (10-20 seconds rest)

Dragon flag

12 repetitions

Weighted Hanging Twists

10-12 repetitions

Rotator Cuff

Band Internal Rotations 2 sets of 10-12 repetitions

Band External Rotations 2 sets of 10-12 repetitions

Walking lunges

15 minutes

Saturday

Warm up:

Handstand push ups – 5-7 repetitions

Weighted crunches – 100 repetitions

Bodyweight squats – 10 repetitions

Push ups – 10 repetitions

Squats

Warm up set 1 – 10 repetitions

Warm up set 2 – 10 repetitions

Warm up set 3 – 3 repetitions

Warm up set 4 – 1 repetition

Warm up set 5 – 1 repetition

Working set 1 – 4-6 repetitions (1 minute rest)

Body weight vertical jump – 3 repetitions (3-5 minutes rest)

Working set 2 – 6-8 repetitions (1 minute rest)

Body weight vertical jump – 3 repetitions (3-5 minutes rest)

Working set 3 – 8-10 repetitions (1 minute rest)

Body weight vertical jump – 3 repetitions

Barbell Calf Raise

Set 1 – 10 reps (20 seconds rest)

Set 2 – 3-5 reps (20 seconds rest)

Set 3 – 3-5 reps (20 seconds rest)

Set 4 – 3-5 reps (20 seconds rest)

Set 5 – 3-5 reps (20 seconds rest)

Set 6 – 3-5 reps

Sunday

Off

Each workout takes about an hour and 15 minutes except for Wednesday’s and Saturday’s. Wednesday’s takes about 40 minutes. Saturday’s is only about 35 minutes.

How do I know when to increase the working weights? For the Reverse Pyramid Training lifts, when I’m able to go from 4, 6, and 8 reps for the sets to 6, 8, and 10, it’s time to move up. I add 10 lbs. for upper body exercises, and 20 lbs. for lower body ones.

For the 5 sets of 5-7, it’s similar. I start off with 5 sets of 5 repetitions, all at the same weight. The next session I shoot to add one repetition per set. Needless to say, it doesn’t always happen that smoothly. Eventually the the 5 sets of 5 becomes 5 sets of 7 reps. That’s when I add 10 lbs. and start back at 5×5.

Every 10-12 weeks I take a deload week. I do all the same exercises and the usual weights as above, but I cut all the reps in half. This gives me a mental and physical break to prevent boredom and injury.

As I said, this is just the program I’m currently doing. What you do should be determined by a number of factors, including your goals, your fitness level, schedule, etc. The main principles you want to follow are progressive overload and balancing workouts with recovery. And you want to make sure you’re fairly balanced between pulling and pushing exercises.

Thanks for reading. If you have any questions or comments, leave them below.

Hydration

How Much Water Should You Drink?

Short Version:

Drink when you’re thirsty. Your body is smart enough to give you a hint and a half when you’re getting dehydrated. Listen to it.

Longer Version:

There’s that old saying that you should have 8 glasses of water per day. I haven’t been able to track down exactly where that came from, only that it’s been around long enough to be common knowledge. But is that right?

As with most things, it depends. There’s no scientific evidence backing the 8 glasses per day claim. If you’re in a hotter climate, that’s probably not enough. Same if you’re training hard. If you’re thirsty, you should probably drink more. If your urine is a dark shade of yellow, it’s a good sign you’re dehydrated. (Note, taking a multivitamin or vitamin B, your urine may appear bright yellow but in this case it doesn’t signal you need more water).

Benefits of Water

Water is crucial to a proper functioning body and mind.

Here are just a few things it helps:

  1. Fight fatigue
  2. Keep the skin clear and healthy
  3. Maintain good digestion
  4. Weight loss by making you feel fuller
  5. Improve mood
  6. Cushion joints and cartilage
  7. Regulate body temperature
  8. Regulate blood pressure

Some good news is that all fluids count towards your hydration, so does food. Despite rumors to the contrary, coffee counts too.

Symptoms of Dehydration

When training, it’s a good idea to make sure you have some water about half an hour before. Drink about 8-10 ounces for every 20 minutes of exercise. And another 8-10 ounces after your workout.

Some symptoms of dehydration are thirst (duh), less frequent urination, darker colored urine, dizziness, and confusion. I don’t think you want to be dizzy and confused while you’re under a heavy barbell. Not being properly hydrated negatively impacts both aerobic and anaerobic athletic performance. When you exercise, your core temperature rises. Your body compensates for this by increasing the production of sweat. The sweat evaporates off your skin, reducing the temperature. Without proper hydration you won’t be able to sweat as much, which reduces the body’s ability to keep the core temperature under control.

Water Making sure you’re drinking enough water will help your body and mind function better both in and out of the gym. You don’t have to go crazy and drink 5 gallons a day. Common sense goes a long way here. Drinking when you’re thirsty is generally a good way to manage. If you’re in an especially hot environment you should probably pay more attention to your water intake. In humid conditions you’ll be more likely to notice you’re sweating. If you’re somewhere where there’s “dry heat” it may not be as apparent. The heat will evaporate the sweat off your skin before you really ever feel sweaty. For that reason, it’s especially important to make sure you’re having enough water in that climate.

Thanks for reading. Any questions or comments, leave them below.