I get multiple emails and messages per day asking:

“Steve, what should I do for a workout?”

Well, partner, today is your lucky day.

I’m gonna help build you a custom workout program, step-by-step! 

After all, a workout should be developed around a person’s training age, goals, injury history, free time, and available equipment, not to mention things you ENJOY doing!

Considering all those factors, it’s easy to overcomplicate this process. There are a seemingly infinite number of exercises, sets, reps, and programs to choose from. Don’t worry – together, we’ll cut through the noise and get to the good stuff.

Now, if you’re somebody that wants to skip all of that, and JUST be told what exactly to do: 

We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story: your goals, challenges, and lifestyle. Then we develop a workout plan specific to your schedule and needs.

Want a customized workout plan you’ll ACTUALLY do? Learn more:

Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!

We’ve also created a free resource you can take with you, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide. You can download it here:

OKAY! Are you ready to start building your own routine?

Great! Let’s do this:

Step #1: Determine Your Starting Point

As Coach Staci lays out in the video above, we need to answer a few key questions when designing a workout:

QUESTION 1: What are your goals?

Whatever your goals are, it’s good to write them down and be aware of what you’re trying to accomplish.

These goals will shape HOW you build your workout.

An effective way to create goals is by using the SMART method, which stands for specific, measurable, attainable, relevant, and timely.^[1]

• Specific – Specifically state what is to be accomplished. For example, “I want to gain 5 pounds of muscle.” (In this article we’ll cover how to build a workout to help you lose weight, build muscle, and get stronger. If you have specific goals like getting your first pull-up, getting your first push-up, or running your first 5k, we have articles covering each of these in detail.)
• Measurable – Find a way to measure your progress.  For example, you will need body composition equipment to assess your fat and muscle mass.
• Attainable – Your goals should be realistically attainable. For example, a realistic rate of muscle gain is up to 0.5 pounds per week. To gain 5 pounds of muscle, 10 weeks would be an attainable starting point.
• Relevant – Your goals must relate to your interests, needs, likes/dislikes, and abilities.  Another thing to remember is that your goals need to be generated by you and you alone! For example, if you don’t care about gaining 5 pounds of muscle, or aren’t quite sure how this will benefit your life, then this isn’t a great goal for you!
• Timely – Your goals must have a timeline for completion.  If your goal is to gain 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks.

If you are struggling with your goals, revisit the SMART framework and see if you can tweak your goals to work better for you.

QUESTION 2: How much time can you devote to exercise?

If you can do an hour a day, that’s fantastic.

But maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler…

…then maybe you only have thirty minutes, twice a week.

That’s fine too!

In the past 15 years of working with folks from all walks of life, we’ve realized there’s a warped sense of HOW much working out is needed to achieve your goals. For many of our 1-on-1 coaching clients, working out 2 to 4 times per week for 30 to 45 minutes is PLENTY to see some serious progress. (And as Staci mentioned in the video above, even 1 workout per week can work, especially for beginners!)

Another key thing to remember: your workout doesn’t have to happen all at once! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30 minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise.^[2]

Now, no matter how much time you have, developing the most efficient workout is crucial.

Why spend two hours in a gym when you can get just as much accomplished in 30 minutes, right?

Here’s the good news: weight training is the fat-burning prize fight victor, and efficiency rules all.

So whether you are building muscle or looking to lose weight, a strength training workout will get you the results you’re after (when combined with the right eating strategy!)

While we’re talking about time, let me quickly mention something important:

Proper expectations!

As we cover “How Fast Can I Get the Body I Want,” make sure you are thinking about your journey with a realistic timeline:

As we mention in that guide, here are some realistic timeframes for weight loss or muscle gain:^[3]

• For weight loss, a realistic rate is 0.5-1% of body weight per week. For example, if you weigh 200 pounds with a weight loss goal of 0.5% per week, your goal would be a 500-calorie-per-day deficit.
• For muscle gain, a realistic rate is 0.25-0.5% of body weight per week. For example, if you weigh 200 pounds with a muscle gain goal of 0.25% per week, your goal would be a 250-calorie-per-day surplus.

QUESTION 3: WHERE do you want to work out?

Where you work out will largely determine if you are going to train with your body’s weight, or if you can start doing gym strength training.

If you’re paying attention here, you may notice I’m setting you up to work out no matter what your current situation is.

Why?

Because according to ACSM, the #1 reason people don’t exercise is:^[4]

They don’t have time for it.

All of us, all the time. 

BUT, with the information I’m hitting you with, technically you should have no excuse for not exercising unless (you’re injured or sick).

After all, your workout:

• Can be accumulated with just 10-minute bouts of exercise throughout the day.
• Doesn’t need to be done with a gym membership.
• Can be done with exercises in the comfort of your own home or while outside (weather permitting).

Cool?

Cool.

RECAP OF QUESTIONS – At this point, we have:

• Determined your “get in shape” goals.
• Decided how much time you have to train.
• Picked WHERE you want to work out.

We can now start to build your workout routine, your daily workout plan, and your monthly workout schedule!

Let’s do it.

Step #2: What Exercises Should I Do To Lose Weight (Or Build Muscle?)

I like to follow the motto of “Keep it simple, stupid.”

(Note: I am not calling you stupid. You’re reading Nerd Fitness, which means you’re intelligent, good-looking, really funny, and most of all, modest.)

The best workout is the one that you actually stick with, and people make things FAR too complicated and try to target a bazillion different individual muscles with six types of exercises for each body part.

It’s exhausting, unnecessary, inefficient, and intimidating.

So keep it simple!

We will pick 4 exercises and get really strong with those movements.

This is the ENTIRE philosophy behind our Strength 101 series.

Unless you’ve been strength training for years and know what you’re doing, we recommend a full-body routine that you can do 2-3 times a week.

You want a workout routine that has at least one exercise for your:

• Quads (front of your legs).
• Butt and hamstrings (back of your legs).
• Chest, shoulders, and triceps: (“push” muscles).
• Back, biceps, and grip ( “pull” muscles).

I have a trick for you: by targeting compound movements that recruit multiple muscles at the same time, you can build a full-body routine that uses only a handful of exercises.

How’s THAT for efficiency!?!

A compound exercise would be the yin to the yang of the isolation exercise.

Think of a push-up (compound):

Compared to bicep curls through a machine (isolation):

Compound exercises have been found to result in improvements in aerobic endurance, muscular fitness, and flexibility, since you’re recruiting all sorts of muscle groups at once.^[5]

Isolation exercises, on the other hand, focus on single-joint movements targeting one specific muscle group, like the biceps curl above.

Both compound and isolation exercises have a time and place in your training program.

As you get more advanced, isolation exercises are great for targeting specific muscles to promote further strength or development. They can also help beginners who struggle to “feel” their muscles working in specific movements learn more body awareness and control.

However, for people looking to lose weight, add some muscle, and get stronger – we recommend you start with predominantly compound exercises because of the huge return on investment for your time invested. These movements are the staple of the most effective training programs out there!

Want to learn more? Check out The 12 Best Compound Exercises For Beginners (How To Train Efficiently).

Here is a quick breakdown of which compound exercises will work for each of those muscle groups:

• Quads – squats, lunges, one-legged squats, box jumps.
• Butt and Hamstrings – deadlifts, hip raises, straight leg deadlifts, good mornings, step-ups.
• Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push-ups, dips.
• Pull (back, biceps, and forearms) – chin-ups, pull-ups, bodyweight rows, bent-over rows.

Not sure how to do any of these movements? Want more examples?

Then check out:

The 42 Best Bodyweight Exercises You Can Do Anywhere!

Pick one exercise from each category above for your workout, and you’ll work almost every single muscle in your body. 

Get stronger with each movement each week, and you have yourself a recipe for a great physique.

Here is an example of a great, effective simple gym workout:

You don’t need to make things more complicated than this!

(Not that we humans have a tendency to overcomplicate things to the point of paralysis and inaction…)

Ahem.

If you’re not sure how to do any of the movements above, click on their links for thorough write-ups and video demonstrations.

Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.

The great news: the above workout routine will work whether you’re looking to bulk up and build muscle OR if you’re trying to lose weight.

You simply adjust your calories consumed – which is 80% of the equation – and that’s how you’ll start to change your physique.^[5]

Oh, and you’ll also want to focus on getting in enough protein, like in our Nerd Fitness Balanced Plate:

But you can check out our Guide to Healthy Eating for more info on that.

STEVE’S BIG PIECE OF ADVICE: GET STRONG.

Get really good at these basic movements and focus on getting stronger each week (I’ll cover how below).

If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of.

Plus, building strength with these exercises will also help in other areas such as improving your performance in sports, decreasing your risk of chronic diseases (e.g., CVD) and premature mortality (an early death).^[6]

*mic drop*

**picks up mic**

Then, once you get confident in those movements, feel free to add some variety.

Why?

If you do the same exact routine, three days a week, for months and months, you might get bored, and start slacking…

Or you might hit a workout plateau.^[7] 

So if you find yourself hitting a wall, feel free to stick with the above ‘formula,’ but change the ingredients:

If you hit a plateau or find yourself getting bored, pick a different exercise or adjust your sets and reps so you’ll stay challenged, and you’ll actually DO the workout!

Then, focus on getting stronger!^[8] (You are writing down your workouts, right?).

“But Steve, what about core exercises like sit-ups or planks? I don’t see those listed here.”

I’m so glad you asked! While it’s cool to add more specific core work to your program if you want to, squats, pull-ups, dips and deadlifts all do a great job of challenging your core to stay stable all on their own. If you do add in ab work, we recommend doing so at the end of your program so that you aren’t tiring out those muscles before doing your other big, compound lifts. Also, abs are revealed in the kitchen.

I know it’s really easy to overcomplicate this process as there’s an infinite number of exercises, sets, reps, and programs to choose from.

And yes, we have a solution for people that JUST want to be told what exactly to do: our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to not only your body, but also to your schedule and life:

Step #3: How Many Sets And Reps Should I Do?

SIMPLE ANSWER: Not including a warm-up set or two, I recommend:

• 2 to 5 sets per exercise.
• 5 to 15 reps per set when starting out.^[9]

LONGER ANSWER – watch this video:

As we cover in our “How Many Sets and Reps?” guide, a “set” is a series of repetitions that you complete without stopping.

For example, if you drop down and do 10 push-ups right now, you just did 1 SET of 10 REPETITIONS (or REPS) of push-ups.

Got it? Cool.

Some general rules on repetitions you can follow as you’re starting to build your workout plan:

1. If you’re looking to burn fat while building muscle, keep your number of repetitions per set in the 8-15 range per set.
2. If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.
3. If you want to focus more on building strength, keep your repetitions in the 5-10 range per set. As you get comfortable with the movements, you can move into lower rep ranges – but we find for beginners that starting with slightly higher reps gives you more time to practice doing the movement correctly.

There are some other generally accepted ‘rules’ about how to determine how many reps you should target per set, based on your goals:

• Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).
• Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular size (this is called sarcoplasmic hypertrophy). ^[35]
• Reps in the 12+ range build muscular endurance.

However, don’t think of these as hard and fast rules. For example, a 2015 study ^[10] called into question the best rep strategy for building muscle or size:

It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps].

Other recent studies have found that people built a similar amount of muscle with anywhere from 5 to 30 repetitions, as long as they worked close to failure.^[38]

What this means: Do not freak yourself out by worrying if you should do 3 sets or 4 sets of 8 reps or 10 reps. 

Our advice would be to START with lighter weights and more reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa.

You do you, because either way will get you results!

The only thing you need to worry about: get stronger the next time you do that movement.

Either pick up a heavier weight, or do 1 more repetition than last time.

“JUST GIVE ME THE ANSWER!”

Keep your TOTAL (all exercises combined) workout number of sets for all exercises in the 10-20 set range, with 5-15 reps per set:

4 exercises total, each with 2 to 5 “work sets” is a good start. ^[36]

Remember, the most important part is to get started – you’ll learn how your body responds and you can adapt as you go.

What you DON’T need to do: multiple exercises for each body part with 10 sets.

This will result in significant fatigue during your workout increasing your risk of sustaining an injury. It can also result in overtraining, in which you will experience a decrease in performance and plateauing (will not see muscular improvements).^[11]

So calm down you eager beaver.

A BIG CAVEAT: How you eat will determine if you get bigger or stronger. Nutrition is 80-90% of the equation. So pick a range that feels good, and then focus on nutrition.

And if you don’t want to figure any of this out and just want to be told exactly how what exercises, sets, and reps to do, our online coaches can take care of that for you.

Step #4: How Long Should I Wait Between Sets?

Keep it simple, you “smart, good-looking, funny, modest person” you.

Below is a basic formula for you to determine how long you should wait between sets, but this can be adjusted based on your level of health.

The goal is to wait the least amount of time you need, but still rest enough that you can perform all reps of the next set safely and properly!

Here’s why that’s important:^[12]

Adequate rest in-between sets will allow your body to regenerate energy, so you can execute the next set of reps with good form and technique, therefore, decreasing your risk of injury.

I’ll provide some guidelines for how long to rest based on how heavy you’re lifting (not rules set in stone!):

• 1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.
• 4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.
• 8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.
• 13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!

If you need more or less rest than the above recommendations, that’s fine. The key is being recovered enough that you can perform the next set at similar intensity and with great technique. Whatever it takes to get you there, do it!^[13]

Do the best you can, record how long it takes you to rest between sets. The amount of rest you need to take over time may vary.

 

Your body will adjust as you get stronger and healthier!

Step #5: How Much Weight Should I Lift?

We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.

The simple-to-learn but tough-to-implement answer:

Lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.

How do you determine how much that is?

Trial and error.

ALWAYS err on the side of “too light” versus “too heavy” when starting out.

It’s better to say “I bet I could have done more!” instead of “That was too much, and now I need to go to the hospital!”

Plus, when you start working out, you’re actually programming your neuromuscular systems to do the movement correctly.^[14] You can’t rush this, so it’s best not to start off too heavy.^[15]

When is it time to move up in resistance?

The NSCA has a 2-for-2 rule that recommends:^[16]

If a person can do two reps (or more) over their set goal, then they should increase the load.

How much should you increase weight?

• For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
• For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises ^[37]

I will say, if you’re doing exercises with just your body weight, you need to make each exercise more difficult as you get in shape – once you get past 20 reps for a particular exercise and you’re not gassed, it’s time to mix things up.

That’s the key to “Progressive Overload,” as Coach Jim explains in this video:

Can you do 20 push-ups with no problem? It’s time to start mixing them up to be more challenging. Pick a variation from this article and make yourself work for it!

20 bodyweight squats too easy? Hold some weights high above your head as you do the next set. Eventually, you can scale up to do exercises like the pistol squat:

Looking for more bodyweight exercises? Check out the list of our favorite 42 bodyweight exercises you can do anywhere.

Step #6: How Long Should I Exercise For? How Long Should My Workout Be?

Easy answer: 45 minutes to an hour.

Longer answer: If you’re doing 10-20 sets of total exercise (2-5 sets for your 4 exercises), you should be able to get everything done within that 45-minute block.^[17]

Now, factor in a five or ten-minute warm-up, and then some stretching afterward, and the workout can go a little bit longer.^[18]

If you can go for over an hour and you’re not completely worn out, try increasing the intensity.

Less time, more intensity, better results.

What if you don’t have 45 minutes?

Do the best you can!^[19]

What’s that? You want to build some cardio into your weight training.

That’s where this next section comes in.

Step #7: How To Create Supersets And Circuit Training Workouts

For those short on time, a circuit training workout is a highly efficient framework for training.

• You’re getting a cardiovascular workout by consistently moving from exercise to exercise.
• You’re exercising different muscles back to back, giving each muscle group a chance to recover, but in a condensed amount of time. Efficiency for the win!
• It also increases the amount of calories burned in your post-workout window. ^[20]

If you’re familiar with CrossFit, many of those workouts are built on circuit principles.

This is also the most effective way to make you involuntarily swear at inanimate objects because you’re so tired and beat up.

We’re going to cover TWO things here:

• Supersets (or alternating sets).
• Workout circuits.

#1) SUPERSETS

The NSCA defines it as:^[21]

A superset is performing two exercises in a row on two different muscle groups.

For example, a superset could look like:

• Performing a set of squats
• Waiting one minute
• Performing a set of dumbbell presses
• Waiting one minute
• Then doing your next set of squats

And so on.

Because you’re exercising two completely different muscle groups, you can exercise one while the other is “resting.”

You’re now getting the same workout done in half the time.

Also, because you’re resting less, your body has to work harder so your heart is getting a workout too. Jackpot.

Let’s see how this would play out in a sample workout:

• Lunges alternating with incline dumbbell presses, four sets each, one minute between sets.
• Wait a few minutes to catch your breath and get set for your next two exercises.
• Straight leg deadlifts alternating with wide-grip pull-ups, four sets each, one minute between sets.
• Stretch, and get the hell out of there!

#2) CIRCUIT TRAINING

A circuit requires you to do one set for EVERY exercise, one after the other, without stopping.

Our very own Coach Lauren explains it here:

After you’ve done one set of each exercise in succession, you then repeat the process two, or three, or four more times.^[22]

I’ve written about multiple bodyweight circuits here on the site:

We also have 15 FREE circuits you can follow in our big Circuit Training roundup guide!

Step #8: How Many Days Per Week Should I Train?

We get this question quite a bit, usually from overeager beavers who decide they are going to go from “sitting on the couch watching The Office on repeat” to “exercising 7 days per week.”

I would advise something different.

I mean you can still watch The Office…

…but you don’t need to be training 7 days a week!

We don’t want you burning out quickly and falling back to square one, a concern we mention in our guide “How Often Should I Work Out?“

Instead, focus on building proper habits and set a goal of 2-3 full-body workouts per week.^[23]

For starters, your muscles don’t get built in the gym.

They actually get broken down in the gym, and then get rebuilt stronger while you’re resting…watching The Office.^[24]

By giving your muscles 48 hours to recover between workouts, especially when training heavy, you’ll stay injury-free and get stronger.^[25]

A Monday-Wednesday-Friday workout routine works well to ensure enough time to recover, especially when you are just getting started.

If you want to do Tuesday-Thursday-Saturday, or Sunday-Tuesday-Thursday, great.

And we get it. Life doesn’t always perfectly align with this every-other-day schedule. The most important thing is to do the work with the time you have.

Then, pay attention to how you are recovering in between workouts. Are you still sore and tired when you begin your next workout? Do you notice you are having to use lighter and lighter weights because you are too fatigued? It may be worth trying to give yourself more time in between workouts so you can recover!

“But Steve, what if I WANT to exercise on my off days?” That’s fine!

Just pick “exercise” that’s fun for you and that won’t exhaust your muscles. (Same questions as above.)^[26][[26]]However, don’t forget that recovery is key to preventing injuries and allowing the body to rebuild itself after the stress of exercise. If you are looking to exercise on your off days we suggest that you cross-train. Cross-training involves engaging in a training routine or exercises that are different from what you normally would do. For example, if you always run for cardio, we would suggest that you change things up and go on the elliptical or bike. This allows you to stay active on your off days while also allowing the muscles that are always stressed from running to rest and recuperate. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).[[25]]

Also, here’s a lifehack: Program your workouts INTO your Google calendar (or Outlook).

You’re much more likely to do a workout that has been planned for in your work week!

Alternatively, you can hire a coach to program your workouts for you, so every day you know exactly what you need to do!

Step #9: Keep Track Of Everything!

Last but not least, keep a workout journal!

As they say, that which gets measured gets improved.

You should be getting stronger, faster, or more fit with each day of exercise.

Around these parts, we say “Level up your life, every single day.”

So track and measure your progress!

Things to track and record for your workout:

• Can lift more weight?
• Can you lift the same amount of weight more times than before?
• Can finish the same routine faster than before?

If you see your numbers improving (more weight, faster times, etc.), then you’re getting stronger and gaining more lean muscle mass!^[27]

Woot.

Personally, I track all of my workouts in Evernote.

I note the sets, reps, weight, and date.

I have over 1,000 workouts in my folder, which makes it super simple to see what I did last month, or even last year, and to make sure I’m improving!

You can use an actual notebook, a bullet journal, an Excel spreadsheet, a workout app, or a Word document.

Don’t overcomplicate it:

1. Write down the date and your sets, reps, and weight for each exercise.
2. Compare yourself to your previous workout with those exercises.
3. Focus on getting stronger (more reps, heavier weight, an additional set, etc.)
4. Repeat.

Do this with a workout you’ve built, and you WILL get results. I promise.^[28]

For more here, check out:

#1) The guide How to Check Your Progress

#2) Our advice on How to Set a New Personal Record

#3) The video How to Journal to Reach Your Goals

Steve, Just Build A Workout For Me!

If you’re looking for sample workouts to build off of, take one of the 6 Workouts in our “Gym 101” guide.

Or if you want a plan to follow, pick one of our 15 Circuit Training Routines!

If you want to build from scratch, great! Let’s break it down into easy chunks with this recap:

• Warm-up – 5-10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. Get the blood flowing and your muscles warm.^[29]
• Pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull.^[30]
• Do 2-5 sets for each exercise. (Start with lower sets to begin with.)
• Do 5-15 reps per set for each exercise. (If you aren’t sure where to start, 10 reps is a nice middle ground.)
• Rest and recovery between sets for each exercise. Keep it simple. 1-2 minutes and adjust from there.^[31]
• Increase your efficiency and work your heart by doing supersets or circuits. This results in a higher EPOC meaning greater caloric expenditure and weight loss!
• Keep your workout to under an hour.^[32]
• Stretch AFTER your workout.^[33]
• Write everything down!^[34]
  
• Give yourself permission to mess up, learn a little, and keep improving as you train more regularly!

More often than not, when I email people back and tell them how to build their own workout, they generally respond with:

“Steve, can’t you just TELL me what to do? I’m afraid of building a crappy workout.”

Why we built TWO options for people like that:

1) If you are somebody who wants to know they are following a program that is tailor-made for their life, situation, and goals, check out our Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.

2) Join the Rebellion (our free community) and I’ll send you free guides, workouts, and worksheets that you can read at your leisure.

We need good people like you!

I certainly encourage you to try and build your own workout routine.

It can really help you develop a sense of excitement and pride when you start to get in shape based on your workout!

-Steve

PS: Check out the rest of our beginner content. I promise, it kicks ass

###

Photo Sources: mdwombat, joshtasman: Question Finger 6, black.zack00: Yeaaaah…. Surprise ladies!!, Sterling College: Sterling Gym, ako_law: Stopwatch, black.zack00: Boxing a gentleman’s sport, Photographing Travis: Kettlebells. ahockley: DDC Stuff Sheath and EEEK Field Notes, Ivan Kruk © 123RF.com

Bennett guided pro Wellness and Figure bodybuilders through a shoulder routine.

Last updated on March 28th, 2024

On March 25, 2024, Joe Bennett, known as the Hypertrophy Coach, published a video on his YouTube channel wherein he led Wellness pro Tefani-Sam Razhi and Figure pro Melissa Brodsky through a hypertrophy-focused shoulder workout. 

Bennett believes many athletes have underdeveloped rear delts, resulting in deflated-looking shoulders. To address this, Bennett prioritizes medial and rear delts during training to cultivate the coveted 3D look.

Joe Bennett’s Delt Workout for Hypertrophy

Here is a summary of the training session:

Check out the complete video below:

[Related: Personal Trainer James Smith Learns Why Male Athletes Should Do Pilates]

Lying Cable Lateral Raises

Lying cable lateral raises bias the medial deltoids, which are responsible for abduction (lifting the arm away from the body). Coach Bennett recommended keeping the shoulder externally rotated throughout the range of motion (ROM) to limit rear delt engagement. 

Bennett positioned the functional trainer’s cable pulleys to hip level, attached wrist straps, and placed a weight bench in front of it. His trainees wore the right strap around the left wrist and vice versa. 

Brodsky lay supine on the flat bench with her legs toward the pulley. Brodsky’s arms were parallel at the bottom of her ROM. Limiting the movement to the shoulders, Brodsky raised her arms laterally as high as possible to contract the medial delts to their fully shortened positions. 

Seated Cable Rear Delt Flyes

Targeting the posterior delts (on the back of the shoulder that helps with external rotation), Bennett maintained the cable pulleys’ hip height from the previous exercise. Still, he switched the flat bench for a utility bench. He grabbed the cables with the opposite hands and sat on the bench with his chest against the back pad. 

While keeping her chest proud, scapula depressed, and elbows slightly flexed, Razhi pulled her arms to her sides and paused at peak contraction. After reaching mechanical failure (where form breaks due to fatigue), Bennett performed partial reps to further stimulate the target muscles. Bennett emphasized proper form when approaching failure to minimize the risk of injury.

Seated Barbell Overhead Press

The overhead press is a compound exercise that biases the anterior and medial deltoids. Bennett lowered the barbell to his upper chest at the bottom of his ROM and stopped just shy of elbow lockout at the top.

Bennett advised keeping the elbows slightly in front of the midline to achieve greater ROM and reduce shoulder strain.

“It’s not that pulling the elbows back is bad,” said Bennet, “but the further back…more people will have discomfort, pain, and tightness as they try to press straight up and down.”

Bennett recommends performing three to four working sets of eight to 12 repetitions for optimal hypertrophy results. This rep range allows sufficient mechanical stress on the target muscles to stimulate growth. (1)

Delts generally respond to a slightly higher training volume than other muscle groups. This can be attributed to their smaller size and involvement in various pushing and pulling movements.

Incline Face Pulls

The trio concluded the workout with face pulls. Bennett favors face pulls toward the end of a workout since they engage all three deltoid heads and help train external rotation. 

Bennett positioned the cable pulley at eye level and secured a rope attachment. He set an incline bench to 45 degrees in front of the pulley, grabbed the ropes with an overhand grip, and positioned his back flat against the bench’s back pad.

Bennett fully extended his elbows in the starting position. His hands and elbows were behind his midline at the top of his ROM.

More Bodybuilding Content

References

1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

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March 26, 2024

Breathing carefully, I clutched the Costco special edition family-size glass bottle of vodka and extracted 100 milliliters with a miniature glass pipette, which I then transferred into a small amber glass bottle. 

Then, with my nine-year-old son’s tiny set of school scissors, I snipped exactly one-tenth of the blotter square of LSD I had ordered from a psychedelic drug website on the dark web the week prior — with a cloaked browser, of course, so the feds didn’t come knocking at my door. 

I dropped the LSD into the bottle, gave it a thirty-second shake, and then placed it in the pantry next to my protein powder and creatine. I smiled. Within twenty-four hours, I would be ready to sample my first homemade, volumetric microdose of a drug reported to increase lateral thinking patterns, improve creativity, and massively boost productivity.

Why have I, a strait-laced kid from the backwoods of Idaho, spent time in my kitchen mixing up LSD, psilocybin, ketamine, ibogaine, synthetic DMT tabs, and more — all while my children munch away at their scrambled eggs in the breakfast nook? And why do I, on cognitively demanding days, stir my cup of coffee with a nicotine-coated toothpick, sneak a heaping spoonful of powdered lion’s mane mushrooms into my morning smoothie, or dump a packet of Chinese adaptogenic herbs into the pouches of my cheeks?

It all comes down to my investigation into how you can enhance your mind by combining ancestral wisdom and herbs such as bacopa and ginkgo with modern science and compounds like LSD and racetams.

Words like “nootropics” and “smart drugs” (yes, there is a difference) are quickly becoming household terms, especially due to all the recent media hype about their popularity with everyone from Silicon Valley CEOs to professional athletes to college students, along with the emergence of movies like Limitless and Lucy, popular TV shows such as Wormwood and Hamilton’s Pharmacopeia, and unprecedented titles such as Michael Pollan’s psychedelic exploration book How to Change Your Mind. 

Why are these compounds so increasingly rampant?

Think about how much sensory information you have to process each day. From big-city noise pollution to ringing phones, artificial lighting, and chemical-laden air fresheners inundating your senses, to electromagnetic fields piercing your brain, to the complicated new procedure you have to learn at work requiring fierce concentration, the human brain has to organize and cope with massive amounts of information, all while keeping you upright and sane.

The brain does indeed have incredible skills and unimaginable capabilities, but modern living creates unprecedented stress and sensory overload. Sensory overload has even been shown to cause irritability, anxiety, mood swings, depression, ADHD, fibromyalgia, PTSD, and chronic fatigue syndrome. So, maintaining your ability to learn, process information, and form new neural connections is crucial for optimizing brain health, longevity, and, ultimately, boundless energy.

But you don’t have to lock yourself in a dark, quiet room to protect your skull from the onslaught of stimuli. There are research-backed compounds that can amplify cognitive function, help your brain deal with sensory overload, get you through a period of sleep deprivation, and increase your creativity during an intense bout of work or study. 

When combined into a variety of different supplement “stacks” and taken in the correct dosage, these compounds — usually referred to as either smart drugs or nootropics (but now also including the category of psychedelics) — can completely change how your brain performs. They do this by impacting receptor sites for neurotransmitters, altering levels of enzymes that break down specific neurotransmitters, changing cell membrane structures and thus controlling the movement of molecules inside and outside of the cell, increasing cerebral perfusion, which improves blood flow to the brain, affecting what is called “biogenic processes,” including neuronal cell creation or “neurogenesis,” and neuroendocrine regulation, regulating hormonal processes of the body specifically related to cognition (see additional studies here, here, here, and here).

In this article, take a deep dive into the world of smart drugs and nootropics. By the time you’re finished reading, you’ll not only know the difference between the two but also know exactly what to take to maximize your brain’s capabilities.

Ready to get started?

Smart Drugs 101

Many people use the terms nootropic and smart drug as if they mean the same thing, but they’re actually very distinct. 

A smart drug is any substance that enhances memory, mood, concentration, or another aspect of cognitive function. 

Nootropics (the name means “mind director”) target the same functions, but by definition, they must also be neuroprotective and nontoxic, and they are usually derived from natural, non-synthetic sources.

A Belgian pharmacologist named V. Skondia developed a medical definition for nootropics — they are compounds that meet all of the following criteria:

• Have no effects on blood pressure or heart rate
• Have no effects on EEG brain waves
• Can pass through the blood-brain barrier (BBB) 
• Have minimal side effects
• Increase metabolism in the brain
• Proven in clinical studies to enhance brain function

Dr. Corneliu E. Giurgea also proposed the following standards that focus more on the positive effects of nootropics. For a supplement to be considered a nootropic, it must do all of the following:

• Enhance learning and memory
• Enhance learned behaviors under conditions known to disrupt them
• Protect the brain from physical or chemical injury
• Enhance the tonic cortical and subcortical control mechanisms in the brain that maintain baseline neural activity levels crucial for regulating functions such as arousal, attention, and sensory processing
• Exhibit few side effects and extremely low toxicity
• Lack the pharmacology of typical psychotropic drugs (such as motor stimulation and sedation)

For example, Adderall is a smart drug that doesn’t qualify as a nootropic under either definition because it is a powerful stimulant that frequently causes negative side effects, such as high blood pressure and heart rate. 

There are many smart drugs on the market, the most well-known of which are the psychostimulants Adderall and Ritalin, both of which increase activity in the central nervous system. Other common, similar smart drugs are modafinil, ampakines, and L-deprenyl. 

Later in this article, I’ll examine specific nootropics and their uses, but first, let’s look at how each of these smart drugs works and their benefits and potential risks.

Methylphenidate (Ritalin)

Methylphenidate was first used in medicine in 1960 to treat narcolepsy and attention-deficit/hyperactivity disorder (ADHD). It works by inhibiting the reuptake of dopamine and norepinephrine, which causes a flood of dopamine and norepinephrine in your synapses and amplifies the signals sent between neurons. 

These effects are similar to those of amphetamines, which are synthetic, addictive, mood-altering stimulants used illegally in sports and legally as prescription drugs to treat children with ADD and adults with narcolepsy. It is incredibly easy to become addicted to methylphenidate. Misuse is shockingly prevalent, with students, biohackers, soccer moms, and busy executives popping it like candy. 

Methylphenidate’s side effects include insomnia, stomachache, headache, and anorexia. It’s particularly dangerous for developing brains, such as those of children and adolescents. When methylphenidate is abused or used too frequently in rats, it can negatively impact healthy cognitive development by keeping dopamine levels high. I have never used (nor do I plan to use) this smart drug.

Modafinil (Provigil)

The stimulant modafinil reduces fatigue and sleepiness. The exact mechanism behind its effects is not fully understood, most research indicates that modafinil works by inhibiting reuptake of dopamine, which produces effects similar to those of methylphenidate. It’s also believed that by inhibiting dopamine uptake, more acetylcholine (another neurotransmitter) is released by the hippocampus, which leads to improved cognitive performance, specifically memory.

Modafinil’s risks are also similar to those of methylphenidate. Improper dosing or abuse of the drug may lead to the disrupted development of decision-making abilities and working memory in adolescents, warranting further research into modafinil’s effects.

Modafinil’s effects may also depend upon the IQ of the taker. Two university studies determined that in a test of sustained attention, modafinil only improved cognition in the group with “lower” IQs. Although safer than other stimulants due to its milder effect on neurotransmitter levels, there are still risks associated with any kind of drug that affects dopaminergic neurotransmission.

I keep a small emergency stash of modafinil in my pantry to call upon in the same way that a narcoleptic might use — to keep from falling asleep during a period of intense sleep deprivation. Although I use it only one or two days out of every month, the energy it gives me does not feel natural, the potential for developing dopamine insensitivity concerns me, and I always have to make sure I get extra acetylcholine or choline from supplements and foods such as walnuts and eggs to avoid feeling very irritable when using this smart drug.

Amphetamines (Adderall)

Amphetamines are among the most powerful synthetic, stimulant-class smart drugs available. They work primarily by targeting dopamine, serotonin, and noradrenaline/norepinephrine. 

Apart from the risks that accompany drugs with dopaminergic effects, amphetamines, even when used to treat neurological disorders like ADHD, have been known to frequently and predictably cause anorexia, weight loss, and insomnia. High doses can cause psychotic behavior, and even normal doses have been known to produce psychosis that ranges from the loss of short-term memory to horrific visual and auditory hallucinations. 

Ampakines (Alzheimer’s Drugs)

Ampakines are derived from the popular nootropic aniracetam, but they’re chemically altered in a way that makes them act more like a smart drug. Their basic function is to activate AMPA glutamate receptors (AMPARs). Glutamate (a neurotransmitter) is the primary mediator of excitatory synaptic transmission in mammalian brains, which makes it crucial for synaptic plasticity (the adaptation of synapses — the space between neurons across which information is sent), learning, and memory. When you activate or stimulate glutamate receptors, you can trigger many of these functions. 

Ampakines bind to AMPARs to block the uptake of glutamate, thereby increasing synaptic responses, and this has indeed been shown to minimize the effects of conditions such as Alzheimer’s. Ampakines are also being studied as possible treatments for schizophrenia, depression, ADHD, and more. However, there is a huge risk associated with ampakine consumption. They are now tightly regulated because if you exceed a safe dosage, you will begin to suffer neuronal damage from glutamate toxicity, which leads to some of the very conditions that ampakines are thought to attenuate. 

L-deprenyl (Selegiline)

L-deprenyl is used to treat patients newly diagnosed with Parkinson’s, but it’s also one of the darlings of the anti-aging and smart drug communities. Monoamine oxidase inhibitors (MAOIs) like L-deprenyl are considered to be last-resort antidepressants and work by inhibiting the action of monoamine oxidase (MAO), an enzyme found in most tissues that promotes the oxidation and deactivation of monoamine neurotransmitters.

Research suggests that MAO dysfunction is responsible for psychological and neurological disorders like Parkinson’s, schizophrenia, ADHD, addiction, and depression. MAOIs help treat these conditions by lowering the elevated MAO levels.

L-deprenyl’s potential side effects — especially at higher doses — include twitching and uncontrollable repetitive spasms in the tongue, lips, face, arms, and legs, blurred vision, chest pain, difficulty breathing, dizziness, irregular heartbeat, and irritability. In 17 percent of the cases in one study of the drug, the researchers had to stop treatment because of adverse side effects.

The fact is, many of these compounds in small amounts and less frequent use can be relatively safe, but as you’re probably not surprised to hear, I’m not 100% convinced of the overall long-term safety or efficacy of most smart drugs used frequently or in moderate to high dosages for the reasons stated above. I’m personally a bigger fan of several of the natural dopamine-modulating nootropics covered later in this article, including Mucuna pruriens, tryptophan, a good ole cup of coffee, and, yes, even nicotine.

Nootropics 101

Smart drugs are a modern, largely synthetic, and somewhat risky strategy for enhancing cognition. Proceed with caution. On the flip side, I would classify nootropics as the complete opposite: traditional herbs and extracts for cognitive enhancement, derived from ancestral practices and time-honored wisdom. 

Sure, it’s possible to swallow too much St. John’s wort or overdose on ginkgo and create the same neurotransmitter imbalances you could create with a synthetic smart drug, but it is far more difficult to harm your nervous system with a nootropic. And while you can get synthetic nootropics, even those are more natural and not as harmful as smart drugs because they don’t alter neurotransmitters, cardiovascular function, or hormones quite as significantly.

Ayurvedic Nootropics

Traditional Indian and Chinese medical practitioners have tapped into the cognition-boosting effects of plants and herbs for at least five thousand years, since long before the first synthetic nootropic was created. Indian Ayurvedic medicine includes a group of nootropic plants called Medhya Rasayana, the four primary plants of which are Mandukaparni, Yashtimadhu, Guduchi, and Shankhpushpi. 

Brahmi 

One of the most common supplements in Ayurvedic medicine is brahmi (otherwise known as Bacopa, waterhyssop, thyme-leaved gratiola, herb of grace, and Indian pennywort). Brahmi, which is most often called Bacopa, is named after Lord Brahma, the creator god and originator of Ayurveda, and has been used for centuries to treat conditions ranging from pain and inflammation to epilepsy and memory dysfunction.

Bacopa’s exact mechanism of action is not fully understood, but research suggests it promotes antioxidant activity and protects neurons in the prefrontal cortex, hippocampus, and corpus striatum against cytotoxicity (cell death) and DNA damage associated with Alzheimer’s. These parts of the brain control several important functions: the prefrontal cortex is critical for rational, social, and personality behavior. An effective dose of Bacopa ranges from 300 to 450mg per day. 

Brain Fuel, a liquid shot by my favorite “all-things-from-bees” resource Beekeeper’s Naturals, is my preferred way to get Bacopa, as it combines Bacopa with beehive-derived royal jelly and ginkgo biloba. 

Should you want a more creativity-enhancing experience, you can try Bliss from the nootropics company WUKIYO (use code BEN to save 10%), which is a blend of Bacopa, ashwagandha, reishi, and a microdose of psilocybin, which acts as a serotonin HT2A receptor agonist to increase brain entropy, so all of your neurons talk to each other in a blissful way that lends itself well to creative pursuits or sensory-enhanced adventures such as hiking or snowboarding.

WUKIYO also has a powerhouse product called Apex (use code BEN to save 10%), which is one single tablet that contains several nootropics and smart drugs, along with the ingredient FL-66, which can inhibit the reuptake of dopamine by binding to the dopamine-reuptake pump, thus leading to a focused, feel-good increase in brain dopamine levels.

Ashwagandha

Ashwagandha, also called winter cherry, is another well-known Ayurvedic nootropic that can improve cognitive development, memory, and intelligence and reduce the effects of diseases like Parkinson’s, Huntington’s, and Alzheimer’s. The optimal dose of ashwagandha is two grams taken three times a day, for a total of six grams per day. Like many Ayurvedic herbs, the quality of ashwagandha widely varies, but one good version is KSM-66.

Celastrus paniculatus

Celastrus paniculatus, also known as the “intellect tree,” is one of the more interesting Ayurvedic plants and one that I personally consume in the multi-ingredient supplement Qualia Mind. Traditionally, in India, C. paniculatus is taken in seed form, starting with ten seeds and working up to fifteen and finally twenty seeds. 

Malkangni oil, derived from C. paniculatus, is also a good supplement for enhancing your memory and intellectual capacity, improving dream recall, and inducing lucid dreams.

Gingko

One of the most popular and well-known traditional Chinese nootropics is ginkgo, derived from the Chinese maidenhair tree. It is seen as a symbol of longevity and vitality, and research suggests that it can even stimulate the growth of new neurons.

Furthermore, studies show that ginkgo flavonoids, the main constituents of ginkgo extract, are potent antioxidants that have been shown to reduce the effects of Alzheimer’s in mice as well as stabilize and improve the cognitive performance of Alzheimer’s patients for six months to one year. 

Effective doses of ginkgo range from 120 to 240mg taken one to four hours before a cognitively demanding task. To reduce age-related cognitive decline, consume 40 to 120mg three times daily.

Polygala tenuifolia

Polygala tenuifolia (yuǎn zhì) is an herb used in traditional Chinese medicine (TCM). As an anti-inflammatory, antidepressant, and anxiolytic, it is traditionally used to improve memory and heal colds and mild respiratory problems. It can help to protect from Alzheimer’s disease, Parkinson’s disease, and other age-related cognitive disorders and promotes the expression of brain-derived neurotrophic factor (BDNF) in the hippocampus, resulting in improved learning and memory.

It can also inhibit the release of cortisol, providing anti-anxiety benefits. This one stacks well with Subroxy®, a flavonoid found in the bark of the Oroxylum indicum tree, which is another interesting compound researched for its role in supporting cognitive well-being, including aspects of learning, focus, and mental acuity, along with increasing levels of brain-derived neurotrophic factor (BDNF) — a protein that plays a crucial role in promoting the survival, growth, and differentiation of neurons (nerve cells) in the brain.

If you want to reap all the benefits of Polygala tenuifolia and Oroxylum indicum, I suggest trying the nootropic blend Notable Focus (use code BEN to save 10%). 

DSS 

Another traditional Chinese brain booster is Danggui-Shaoyao-San (DSS). Research suggests that DSS can induce angiogenesis (the growth of new blood vessels) and neurogenesis (the growth of new neurons), which makes it a potential treatment in ischemic stroke therapy. 

Studies also indicate that DSS also improves free radical-mediated neurological diseases such as Alzheimer’s and Parkinson’s, exhibits anti-inflammatory and antioxidant activities, and reduces cell death in the hippocampus. This promotes better moods, enhanced memory, and more balanced autonomic nervous system function. Currently, there is limited research on proper dosage, but you can learn more about DSS in this fantastic summary article on its interplay with Alzheimer’s.

Vanillin

I absolutely love the musky, sweet smell and flavor of vanilla — but it’s more than simply a flavor enhancer or perfume ingredient. Vanillin, the main component of vanilla (also found in ginger, allspice, capsaicin, and cloves), enhances cognition by boosting dopamine, brain-derived neurotrophic factor (BDNF) which supports the development of neurons, and a similar neuronal support factor, glial-derived neurotrophic factor (GLNF), which aids in the maintenance and survival of neurons. 

Vanillin also has potent painkilling and mood-supporting effects and has been used traditionally as a treatment for inflammation, anxiety, and depression.

The best way to prepare a vanillin nootropic cocktail is to purchase organic vanilla bean powder and mix it into coffee or tea, or make your own vanilla extract: purchase organic vanilla beans (I prefer Madagascar vanilla beans, which have a rich and full flavor and aroma; avoid the tonka variety, as it can cause both liver damage and significant blood thinning), slice the beans in half, and soak them in vodka for four to six weeks to make your own vanilla tincture. This is far better than purchasing vanilla extract because most store-bought extracts contain artificial flavorings, corn syrup, and caramel color. 

Caffeine

Perhaps the most well-known and most widely used natural stimulant and neuroenhancer is — drumroll, please — caffeine. Research suggests that caffeine can prevent memory deficits in experimental models of Alzheimer’s and may even restore memory following impairment. In studies with college students, caffeine was shown to have particularly potent effects on memory improvement when consumed during students’ nonoptimal time of day, early in the morning.

In nature, caffeine is never found in an isolated state, meaning that it is always found in a plant, such as tea leaves or coffee beans, that contains other compounds that enhance caffeine’s effects, including cholesterols, polyphenols, and antioxidants. In fact, one study determined that caffeine alone does not account for the cognition-enhancing benefits of drinking coffee. Rather, the phytochemical content of coffee (which contains over a thousand different natural chemicals!) gives it potent antioxidant and anti-inflammatory properties that complement caffeine’s neuroprotective effects on the central nervous system. 

Effective doses of caffeine range from 60 to 100mg, which you can easily get from an 8-ounce cup of joe. A word of caution: Some people are slow caffeine oxidizers, as revealed by a salivary genetic analysis. These individuals carry copies of a gene called COMT that makes them more likely to produce high amounts of (or have reduced turnover rates of) a catecholamine class of neurotransmitters — which includes dopamine, epinephrine, and norepinephrine. For these individuals, a single cup of coffee can bestow some serious jitters, and multiple cups of caffeinated coffee are certainly not advised.

Nicotine

Although cigarettes have rightfully been vilified when it comes to health and longevity, nicotine itself — though best obtained in some way other than sucking it through a cancer stick — has been shown to improve working memory. Research also suggests that oral consumption of nicotine improves memory consolidation during learning by increasing the density and efficiency of nicotinic acetylcholine receptors (nAChRs) in the cholinergic system, the part of the nervous system responsible for memory function.

Studies have shown that while moderate doses of nicotine typically enhance cognition, high doses can inhibit cognitive performance. So when it comes to dosing nicotine, moderation and precision are key. Effective doses range from 2 to 4mg administered over twenty to thirty minutes, a dose easily available in the form of nicotine gum or spray. 

While I am not a fan of the artificial sweeteners they contain, I keep a small stash of 2–4mg nicotine gum in my fanny pack for occasional use. The Rugby Transdermal Patch by GSK is also handy, and when slapped on the lower right side of the abdomen, it can even assist with constipation by stimulating the vagus nerve and increasing bowel motility.

Finally, in a podcast with Jonathan Otto, we discuss how nicotine can block pesticides, herbicides, vaccine adjuvants, and other toxins from attaching to cell receptors. 

To enhance physical performance, consume 100mg or more of caffeine and 2.5mg or more of nicotine. If you do struggle with nicotine addiction, black pepper extract or essential oil can quell the cravings, especially the use of a special chemical-free inhalation device called the FUM (think vaping, without the vaping).

Health Vaping 101

One nifty trick I learned from health pioneer Paul Chek is that using a vaporizer in a nontraditional way can give you a dose of uplifting nicotine from organic tobacco and also provide a lung-based delivery for a host of compounds for either stimulation and relaxation, depending on the blend you pick.

For example, one pick-me-up blend I use in the Da Buddha vaporizer that sits on my desk combines organic tobacco, dried and ground green tea leaves, and a couple of drops of cinnamon oil or frankincense. For a more relaxing blend, I’ll use an indica cannabis strain, dried and ground chamomile tea leaves, and a small sprinkling of lavender essential oil. It’s fun to come up with your own recipes, but here are a few ideas to get your brain spinning:

• Peppermint leaves or oil, which improves blood circulation, raises alertness, and clears the lungs and respiratory passages
• Gotu kola leaves or extract, which sharpens memory and concentration
• Skullcap or hops, which act as mild sedatives and have a calming effect. (Skullcap is also good for headaches, which makes me wonder if that’s why it’s named that.)
• Wild oats, which reduce mental tension and anxiety
• Cloves, which reduce food cravings
• Primrose, which helps heal lung damage from smoking
• Chamomile, which acts as an antidepressant and promotes relaxation and sleep
• Ginger root, which is good for indigestion or stomach cramps, and makes a good digestif before meals
• Marijuana — indica strain for relaxation, sativa strain as a pick-me-up

Whatever you choose, be sure to select herbicide- and pesticide-free leaves and plants. I recommend the Da Buddha vaporizer or the Volcano because they offer a variety of temperature settings for the strains and blends that you choose (Paul Chek uses the Volcano). 

Cannabidiol

Cannabidiol, or CBD, makes up about 40 percent of a cannabis plant. Unlike THC, the compound that produces psychoactive effects and is most often associated with the effects of marijuana, CBD contains potent medicinal properties that do not lead to a high or paranoia. CBD has been shown to enhance focus, creativity, and mood and reduce general anxiety, social anxiety, chronic pain, stress, ADHD, insomnia, headaches, and inflammation.

Since CBD doesn’t get you high and has far less addictive potential than THC, you can function quite well, reduce anxiety, maintain focus, and sleep better when consuming small daily amounts of CBD. But there is one caveat: CBD is not highly absorbable and needs to be blended with compounds such as curcuminoids or rendered more bioavailable for oral absorption. This means the most effective delivery mechanisms are vaping, a sublingual oil, or a capsule that has been blended with turmeric extracts.

An effective dose of CBD begins at 10mg. If you combine it with THC, blend it in a ratio of ten parts CBD to one part THC, or five parts CBD to one part THC (for example, 10mg of CBD and 1mg of THC). I have personally found 10 to 20mg of CBD to help manage anxiety and stress and boost focus. Higher doses of between 30 and 40mg can help you fall asleep more easily. 

I’m a fan of Element Health’s full-spectrum oil or the Rise Caps by CURED Nutrition, which feature a blend that’s formulated with a concentrated dose of CBD and a low dose of THC.

Traditional Nootropics from Around the World

Much to the chagrin of folks who argue that our ancestors never would have taken a supplement, especially one that affects cognition, the fact is many ancestral populations around the world have used nootropic plants for millennia. Below are some examples:

Maca

Maca root has been used by indigenous Andean groups in South America for thousands of years. It is used to improve sexual function, memory, and learning as well as to reduce the effects of osteoporosis. Effective doses range from 1,500 to 3,000mg.

Yerba Mate

Yerba mate is a tea made from a plant of the holly family (similar to mistletoe) and is consumed by many tribes across South America. It has been shown to improve cholesterol levels, protect the liver, and stimulate greater central nervous system activity. Effective doses range from 990 milliliters to 1.5 liters of tea per day.

Green Tea

Green tea is widely consumed in many cultures, especially in Asia, and is known to have potent health benefits due to its polyphenol content, especially the flavanols and flavonols. In cell cultures and animal studies, the polyphenols in green tea have prevented neurotoxin-induced cell injury. Green tea also has anti-inflammatory properties and, according to a study performed on mice, may delay age-related memory loss. 

It is safe to drink several cups of green tea per day, but it may be more efficient to take a green tea extract supplement to reach a daily dose of 400 to 500mg of epigallocatechin gallate (EGCG), the primary active component of green tea.

Black Ant Extract 

Black ant extract is another fascinating nootropic. Powdered extract from the Polyrhachis ant is an ancient Chinese tonic derived from ants that live high in the mountains, often found among ginseng roots. This stuff has been named the “herb of kings,” and for good reason: it contains a surprising amount of amino acids, vitamins, minerals, and antioxidants. 

In addition to containing high amounts of ATP, research shows it also acts to modulate the immune system, build stress resistance, and even provide high amounts of ecdysterone, a growth hormone in insects that can have anabolic, muscle-building effects. Black ant extract is also extremely high in zinc, a mineral vital for muscle contractions, cellular growth and division, vision, the immune system, and libido. 

In my own personal experimentation with small amounts (½ to 1 teaspoon) of black ant extract, I’ve found it to be a perfect pre-workout energy boost that also gives about four to five hours of focused energy and mental performance.

Lion’s Mane

This is one of my favorites. Also known as the hedgehog mushroom, lion’s mane is an edible fungus with a long history of use in traditional Chinese medicine. It is particularly rich in β-glucan polysaccharides, which are responsible for the neuroprotective and cognition-enhancing properties of this mushroom. 

Lion’s mane increases nerve growth factor levels, which causes enhanced neuronal growth, neuron regeneration, and synaptic plasticity. It can also improve myelination, resulting in enhanced neuronal communication and nerve regeneration, improve memory, decrease neuronal excitability and excitotoxicity, protect neurons from inflammatory damage, and even reduce anxiety and stress. In clinical studies evaluating the effects of lion’s mane on cognitive function, dosages from 750mg up to as much as 5g per day have been used.

Synthetic Nootropics

The realm of natural nootropics is accompanied by a family of synthetic nootropics not found in nature but synthesized in a laboratory, called racetams, which includes piracetam, aniracetam, oxiracetam, phenylpiracetam, and the anticonvulsant drugs levetiracetam and seletracetam. 

Most racetams act upon central nervous system receptors, neurotransmitters, the AMPA receptors responsible for fast synaptic transmission, and muscarinic receptors (interestingly, this is the same excitatory receptor that the fringe nootropic black ant extract acts upon).

Piracetam

Piracetam, one of the more popular racetams, directly enhances learning, memory, and attention, and it can, with no observed adverse side effects, restore cognitive performance in patients who have suffered cranial trauma, inflammation, strokes, and ischemic complications (loss of blood flow to a region) following coronary bypass surgery. It can also improve symptoms of delirium and reduce depression and anxiety. In adults, the standard dose of piracetam ranges from 1,200 to 4,800mg divided into three smaller doses throughout the day.

Aniracetam

Aniracetam has been shown to protect cells from the effects of glutamate excitotoxicity, resulting in an overall neuroprotective effect. While you may not be shoveling mouthfuls of glutamate down your hatch or eating cartons of MSG-laden Chinese food each night, aniracetam can help protect your brain from inflammation caused by other central nervous system irritants, such as herbicides, pesticides, and rancid oils. Effective doses of aniracetam range from a single 400mg dose to two doses of 500 to 750mg per day, taken with meals.

Noopept

The neuroprotector noopept can improve memory and attention and reduce depression and anxiety. Noopept acts similarly to racetams to improve overall brain function. Effective doses range from 10 to 30mg per day.

Phenylethylamine

Phenylethylamine can improve mood and increase attention and concentration. Known as the “love drug,” it has also been shown to heighten feelings of arousal, excitement, and euphoria. There is little research that indicates an effective dose, but recommendations range from 300 to 1,000mg per day.

Uridine monophosphate

Uridine monophosphate enhances learning, memory, and overall cognitive function. Effective doses range from 500 to 1,000mg per day.

Phosphatidylserine 

Phosphatidylserine naturally occurs in high concentrations in the brain and has been shown to reduce stress, cortisol levels, and physical fatigue; improve ADHD and forgetfulness; and increase mental processing and memory. An effective dose is 100mg taken three times daily, but anything over that may lead to adverse side effects such as insomnia.

Hordenine 

Hordenine occurs in high amounts in plants, such as barley grass, and is known to help burn fat, improve metabolism, and increase energy, alertness, and concentration. There is insufficient evidence to make any claim about dosage, but most supplements contain 30mg to be taken two or three times daily.

Vinpocetine

Vinpocetine protects the brain against toxins, increases blood flow to the brain, lowers inflammation, reduces fatigue, and increases attention, memory, and alertness. Effective doses range from 15 to 60mg per day, best split up into separate dosages and taken three times per day, preferably with meals.

Paraxanthine

Paraxanthine is a natural metabolite of caffeine that’s been engineered to enhance cognitive function and athletic performance without the pesky side effects such as jitters, sleep disruption, or withdrawals that come with consuming too much caffeine. As a nootropic, it’s useful for improving memory, focus, and overall mental performance. 

By blocking adenosine receptors, paraxanthine can increase levels of other neurotransmitters, such as dopamine and norepinephrine, leading to improved alertness and wakefulness. Yet, oddly, I can personally use paraxanthine before, say, an evening workout, and sleep just fine afterward. 

Most of these effects kick in at about 200-400mg of paraxanthine. My preferred delivery method is the Update energy drink, which blends paraxanthine with a stack of nootropics including N-acetyl, L-tyrosine, taurine, alpha-GPC, L-theanine, 5-HTP, and vitamin B12.

Methylene Blue

More commonly known as “fish tank cleaner,” methylene blue can be a potent mitochondria booster and cognitive enhancer —assuming you take a pharmaceutical-grade version free of impurities like arsenic, aluminum, cadmium, mercury, and lead. 

Warning: unless you use a dropper bottle and place the dropper at the base of the tongue, chased by a glass of water, it will turn your mouth Smurf blue for hours, though swishing your mouth with baking soda can help remove the blue stains more quickly. It can also irreversibly stain anything that it comes into contact with unless you clean it up quickly with an alcohol-based sanitizer before it is absorbed into a surface.

Methylene blue has been used to treat Alzheimer’s, Huntington’s, Parkinson’s, and dementia, to prevent amyloid plaque buildup in the brain, to restore mitochondrial function, and to act as a powerful antiviral and potential treatment for Lyme disease. 

Effective doses range from 1 to 4mg per kilogram of body weight, but more is not better, since excess use can lead to high levels of free radicals, oxidation, and inflammation. I suggest 0.5–1 mg per kilogram of body weight per day, two to four days per week. 

In his book, Magic Bullet, Dr. John Lieurance, who has been a guest on my podcast here, here, here, and here, describes how his clinic utilizes methylene blue IVs and suppositories, often combined with red light therapy and hyperbaric oxygen (HBOT), a tactic I, and many other biohackers, have adopted at home with oral methylene blue supplementation. 

A few good brands include Dr. Lieurance’s MitoZen products, Troscriptions under-tongue troches, and the BioBlue liquid dropper. Because methylene blue, and, similarly, dark black shilajit or a greenish blue phycocyanin like spirulina or chlorella, can interact with photons of red light to help the body produce more ATP, any of these compounds are fantastic for mental energy when paired with an infrared sauna, red- light therapy, or even a walk in the sunlight. 

Finally, refrain from using methylene blue if you have G6PD deficiency, kidney or liver issues, or low blood pressure, and be cautious and consult with a healthcare professional if you are on medications that increase serotonin levels, like MAOIs and SSRIs, as combining them with methylene blue can lead to a potentially fatal condition called serotonin syndrome.

Summary and What’s Next

That wraps up my deep dive into the world of smart drugs and nootropics — the tools I leverage to sharpen my mind, sleep more soundly, enhance my creativity, and deepen my connection to the world around me.

But hold onto your hat, because this journey isn’t over yet. In part two of this series, I kick things up a notch. I’ll be pulling back the curtain on how to synergize these powerful substances to unlock even greater benefits (go ahead and get ready to have all your burning questions about microdosing answered — half of the article is dedicated to this topic!).

Stay tuned, because you don’t just want to throw a bunch of smart drugs together (or accidentally turn your microdose into a macrodose) and hope for the best. I’ll help you craft a deliberate, intelligent approach to biohacking your brain. Whether you’re looking to boost your productivity, enhance your meditation practice, or simply stay sharp in a world that constantly demands your best, I’ve got you covered.

Oh, one more thing…

I’ve put together Ben Greenfield’s Brain Boost Blueprint, a comprehensive guide filled with all my most recommended biohacks aimed at protecting and optimizing your brain. Plus, it’s packed with exclusive discounts!

Best of all, it’s completely free — no email required. Simply click here to access it now.

People head to the gym for all sorts of reasons. Maybe you want to shake away some stress, and you know the barbell is helpful. Or maybe you’re aiming to lift heavier than you’ve ever done or build some ridiculously strong tree trunks. Still other folks work out, at least partially, when they’re wanting to lose weight.

If that’s a goal of yours, you might look longingly at the cardio floor. Before you choose which cardio machine will be your next dance partner, you might wonder: does rowing work for weight loss? I sat down with world champion rower Megan Cooke Carcagno, the head coach of the Duke University Women’s Rowing program, to get her take on the matter.

How Does Rowing Help With Weight Loss?

It’s no secret that competitive rowers tend to be in phenomenal shape, both aesthetically and in terms of their muscular efficiency. It turns out that several features of rowing make it quite adept at contributing to the processes that lead to fat-burning and weight loss.

Burns Calories

Rowing enables you to take both your upper body and lower body through long stretches of cardio, resulting in plenty of calories burned. Whether you opt for a steady-state aerobic workout or some quick high-intensity interval training (HIIT) activity, rowing can certainly aid you in creating the exact sort of calorie deficit that contributes to fat loss.

Engages More Muscles

The rowing stroke directly engages nearly all of the major muscle groups from across your body against resistance, while taking your limbs through a substantial range of motion. As a result, rowing has the potential to build muscle while involving more muscles than other cardio methods.

Easy On Joints

Rowing is a low-impact cardio exercise that is relatively gentle on your joints even during high-intensity training — just as long as you use proper rowing technique. This means that a rowing workout can get quite intense with less wear-and-tear on your body, with the number of calories burned over time potentially yielding a commensurate fat loss.

The Benefits of Rowing

Aside from weight loss, rowing has several benefits that are rather unique as far as cardio options are concerned. So even if you approach rowing for the first time with an eventual goal of fat-burning, you can expect that your hard work will produce even broader benefits. This can result in you acquiring a level of fitness that transcends mere fat loss.

Power and Strength

Rowing has you apply as much force as you can muster into each rowing stroke, with major contributions submitted by your quads, hamstrings, and glutes. In essence, the same muscles used during a squat are used explosively during the rowing stroke. This makes rowing a solid cardiovascular complement to strength training.

[Read More: Does Rowing Build Muscle? How to Get Ripped on a Rowing Machine]

“There’s a load component to rowing, whether you’re on the water or you’re using an ergometer, which is like a land-based rowing machine,” says Carcagno. “You’re picking up a flywheel or a load of the boat weight on every stroke. So there’s an initial power application that’s needed and then the carry-through, almost like doing a horizontal clean. And that’s just one stroke. So if you think about typically in rowing you’re doing anywhere between 20 to 40 strokes per minute. You can see how quickly the accumulation of watts moved over a time period could be very beneficial for strength.”

Endurance

The low-impact nature of rowing means that you can exert major force with your muscles and heart without also stressing your joints. This provides you with the option to string together long rowing workouts that train all of your energy systems while conditioning your muscles to withstand it as well.

[Read More: The Best HIIT Rowing Workout, Customized to Your Experience Level]

“Typically to hold that load, it’s going to place some pressure on your lungs and your heart, in a similar fashion to cross-country skiing or running, where you’re producing watts over and over again,” explains Carcagno. “It will leave you winded and you’ll have to work through that and the more that you do it, the better that you get at it and the more efficient that you get at it.”

You can always go a little higher or a few more strokes per minute. You can always lift more load, which ultimately is going to continue to increase your aerobic endurance.

— Megan Cooke Carcagno

Full-Body Workout

You don’t need a full complement of barbells and weight plates to get in a full-body exercise routine. All you need is a little bit of indoor rowing to reach your fitness goals.

[Read More: The Benefits of Rowing Machines for Strength Athletes (and Everyone Else)]

“It’s a full-body sport, meaning that you’re using the muscles in your feet all the way up to the muscles through your neck and through your hands,” says Carcagno. “It pretty much requires every single muscle in your body at once.”

Try These 3 Rowing Workouts for Weight Loss

Here are three rowing machine workouts straight from Carcagno, a world-champion rower and the coach of the Duke University Women’s Rowing team. All of these workouts can help you with your weight loss goals. They will also elevate your heart rate, and provide you with a full-body workout that exceeds anything you can achieve on an elliptical.

Low-Intensity Rowing Workout for Weight Loss

Don’t be fooled by the simplicity here: this is a very challenging row. But, it’s still an aaccessible entry point for many athletes, especially when you take it nice and slow. And yet, it’ll keep the advanced athletes coming back for more, too.

[Read More: The Best Water Rowing Machines on the Market]

The Workout

How Often to Do This Workout: Beginners can try this workout once a week, while more advanced rowers can do it almost daily.

Modifications

• Make it Easier: Row at a relaxed pace throughout, and take plenty of rest when needed.
• Make it Harder: Turn it into a high-intensity interval training workout, where you row 100 meters at top speed, then 400 meters at a slow pace, and repeat this pattern throughout.

5:5 Rowing Workout for Weight Loss

You can make this workout as intense — or not intense — as you want. And what’s more, you can do it with a friend or training partner along for the ride. Because you’ll be taking a five-minute rest, you can decide to go as hard as you can during the five minutes on. But pace yourself, because five minutes lasts a lot longer on the rower than you think it will. 

[Read More: Ways to Improve Your Rowing Stroke]

The Workout

How Often to Do This Workout: Three times per week.

Modifications

• Make it Easier: Don’t worry about surpassing your prior efforts or that of your partner; just complete your rows at a pace that feels challenging but sustainable. If each round leaves you recording less distance, that’s OK.
• Make it Harder: Make it four minutes on, and four minutes off — this will help you row harder, but with less recovery time.

High-Intensity Rowing Workout for Weight Loss

Not all high-intensity workouts look like they’re all that difficult in the description. But it’s not all about pushing hard and fast 20-second sprints. In many cases — especially on the rower — the high intensity comes from pushing yourself as hard as you can for an uncomfortable distance. 

[Read More: Indoor Rowing Workouts That Won’t Bore You To Death]

In this case, 750 meters is far enough to truly fatigue your body and mind at a high-effort pace, but short enough to make that high effort truly intense. That’s a wicked combination, and excellent for both conditioning and weight loss goals.

The Workout

How Often to Do This Workout: Do this twice per week if you’re experienced, but twice a month or so if you’re newer to the sport.

Modifications

• Make it Easier: Make the distances shorter, doing 500 meters instead of 750. 
• Make it Harder: Raise the proverbial bar to doing 1,000 meters each round.

FAQs

Still deciding if rowing should be part of your weight loss strategy? We answer some important questions for you below.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

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“Tell me you don’t do real hiking without telling me you don’t do real hiking.” – a commenter on my hiking skort post.

Ok first of all, LA HIKES ARE REAL HIKES TOO OKAY!? But also, y’all came through with some valid points about ticks and poison ivy and I was like – let’s serve the granola girlies who are venturing through the treacherous terrain! Our worlds may look totally different, but that’s not gonna stop me from putting myself in your hiking boots and trying to solve for your problems.

Meet the Take a Hike Overalls!

I’m so excited to share with you my new ✨ Take a Hike Overalls ✨ that I just released on POPFLEX!

 

SHOP HIKING OVERALLS

These are my dream outdoor overalls

With these hiking overalls, you’ve got the functionality of the scratch-resistant, water-resistant fabric, along with pockets galore. But then you’ve also got the body contouring princess seams, the snatched waist moment, and the elegant curved straps.

It’s function and fashion all in one. It’s peak granola couture.

My hiking overalls come in XXS – 3X in 3 lengths: Regular, Tall, and Extra Tall. I’m 5’5” wearing S in Regular.

I’m so happy to be expanding my hiking range! BTW – the hiking skort was NEVER a mistake (though it seemed like that to some people). I love it so much. It sold out wildly fast several months ago and just restocked, so go grab it if you enjoy bare leg hikes like me!

SHOP HIKING OVERALLS

Keep sending your feedback!

I’m glad you guys are vocal about your needs because it opens my mind to solving different problems I’m not presented with in my daily life. But please remember to not invalidate anyone’s experiences because they’re not similar to yours.

 

March 12, 2024

“Hi, I’m Ben Greenfield, and I’m naked.”

Thus begins one of my most popular videos on YouTube. Over five million voyeuristic viewers have watched me strip off my clothes, take a deep breath, and step into an icy shower (and yes, it still surprises me how many people need a tutorial on taking a cold shower).

Ever since my early days of 5:00 a.m. morning swims in the surprisingly cold YMCA pool, goosebump-inducing bouts of training for long open water swim competitions and triathlons, along with cold baths, cold river, and lake swims, keeping my home basement office temperature at a shiver-inducing level, swimming in the chilly nineteen-foot endless pool in the forest behind my house, and even talking cryotherapy clinics into allowing me to do back-to-back-to-back sessions while they carefully monitored my skin temperature, I’ve been a cold aficionado since before cold was… well… cool.

I first became intrigued by cold exposure when, in 2011, I interviewed NASA materials engineer Ray Cronise on my podcast. Ray also penned a fascinating article in Wired magazine, describing how he created the “Shiver System” — a protocol to help people lose over 20 pounds of fat per month by taking a cold shower at the beginning and end of each day.

Later, I discovered more about the effects of cold exposure when neurosurgeon Dr. Jack Kruse explained to me how he uses cold-water exposure with his patients to heal nerves and brain damage. Then, journalist James Nestor, author of the captivating book Deep, informed me of the beneficial brain changes that occur in freedivers and humans when they immerse themselves in cold water.

I was convinced. Not only did I journey to Fort Lauderdale, Florida, to spend a full week learning to free dive and spearfish in deep, cold water, but I also began to experiment with chanting, meditation, deep breathing, and even fancy electronic vagus nerve stimulators like the Circadia, Pulsetto, and TruVaga, all to increase the integrity of the blood-brain barrier (BBB) — one part of the human nervous system that is vital but often neglected.

Regarding your mental function, supporting the BBB is one of the most important steps you can take, and maintaining it properly requires far more than mere cold therapy. When the BBB is compromised, the brain is exposed to invaders such as toxins and bacteria. This can cause inflammation in the brain, and long-term, chronic inflammation in the brain can result in dementia, Alzheimer’s, and other neurodegenerative diseases, as well as less serious problems like brain fog, lack of focus, poor sleep, and food cravings.

In this article, you’ll discover why I wander out for chilly winter morning walks in a T-shirt and shorts, why I begin and end each day with a refreshing cold shower, why I go out of my way to hop into a cold lake, river, ocean, or ice bath once a week, and why cryotherapy chambers are not just gimmicky ways to spend valuable cash on a sexy new social media profile pic.

What Is a Leaky Brain?

To understand why the BBB is so critical, let’s look first at what can happen when something goes wrong. 

Chances are, you have heard of the gastrointestinal condition known as leaky gut. If you are a wellness enthusiast or you lurk on health forums, you may have already heard leaky gut described as “intestinal permeability.” But the truth is that your gut is naturally and selectively permeable, allowing nutrients to pass into your bloodstream while keeping harmful toxins, large allergenic proteins, and pathogens out. When this process fails because your gut lining has been damaged by compounds such as herbicides, pesticides, excessive alcohol, sugar, and a variety of other assailants, your gut lining becomes more permeable than it should be, and you end up with a leaky gut. This can lead to indigestion, poor nutrient absorption, the development of food sensitivities, and systemic inflammation.

Similarly, when your BBB is punctured or damaged, you can end up with a leaky brain.

No, a leaky brain has nothing to do with the zombie apocalypse or gray matter oozing out your ears. The reality is much easier to digest and is based on the fact that your brain is very similar to your gut in at least one respect: it’s protected by a membrane, the BBB, that’s also selectively permeable.

Your brain requires compounds such as glucose, amino acids, fat-soluble nutrients, and ketones to function properly, so the BBB needs to allow them to pass through. For example, caffeine crosses the barrier quite easily and can benefit brain health. At the same time, your brain also relies on the BBB to keep out harmful toxins, infectious pathogens, and rogue immune cells.

The BBB is formed by brain capillary endothelial cells, which are simple squamous (flat) cells that line the walls of blood and lymphatic vessels. The entire barrier includes three mechanisms that control the exchange of materials between your blood, brain, and cerebrospinal fluid and maintain the extracellular environment of the central nervous system:

1. The cells that form the physical barrier between your blood and your brain
2. Transporter molecules that mediate the flow of compounds between your brain and blood
3. Enzymes in the endothelial cells of the brain and epithelial cells of the blood that metabolize neurotransmitters and toxins

To understand the delicacy of this barrier, you have to understand that the endothelial lining of your blood vessels is only one cell thick — that’s about one-tenth the thickness of a single strand of hair. Some of the largest vessels, such as arteries and veins, are also surrounded by thick walls of connective tissue and smooth muscle cells, but the vessel walls themselves are lined only by this thin sheet of cells.

Like every other cell in your body, endothelial cells can divide. The division of endothelial cells can help to quickly repair blood vessel walls. If left to themselves, they can live from a couple of months (liver endothelium) to several years (brain endothelium).

But when they are exposed to harmful compounds or stressors such as excessive inflammation, these cells can die prematurely and are forced to divide quickly to replicate in adequate quantity to repair the vessel wall. But when the vessel wall is exposed to a stressed state 24/7 without any breaks, the vessels that make up the BBB gradually weaken.

13 Tips for Healing a Leaky Brain

There are plenty of measures you can take to prevent BBB permeability, repair holes that may already be there, and maintain the integrity of your endothelium. The following are thirteen ways to fix a leaky brain.

1. Get More Sleep

Sleep loss is known to impair the immune system and increase levels of pro-inflammatory mediators. Sleep loss also increases sympathetic, “fight-or-flight” nervous system activity and causes endothelial dysfunction — which limits the ability of the cells that make up the BBB to divide and repair.

To maintain the health of your BBB, you need to get a good amount of sleep each day (between seven and nine hours per 24-hour period). A small dose of melatonin — 0.2 to 0.3mg — half an hour before bed can help restore optimal BBB permeability and maintain its integrity, likely due to melatonin’s impressive anti-inflammatory and sleep-promoting properties.

After discovering this strategy from Dr. John Lieurance, a repeat guest on my podcast who has appeared here, here, here, and here, and a friend whom I call the “Dr. Strange” of alternative medicine, I often use a sleep sledgehammer dose of melatonin suppositories and patches while traveling (up to 600mg for the first few nights after arriving at a new destination). In addition, NAD and creatine supplementation can assist with the blood-brain barrier damage induced by a poor night of sleep. 

2. Limit Your Alcohol Intake

Alcohol consumption is a major contributor to a leaky brain because of the formation of reactive oxygen species (ROS), which are highly reactive molecules containing oxygen that are naturally produced in the body as a byproduct of normal metabolism. When ROS levels become too high due to factors such as environmental stressors, poor diet, or certain medications, they can cause damage to cellular structures like proteins, lipids, and DNA, leading to oxidative stress and potentially contributing to various diseases and aging processes. Additionally, high levels of ROS can cause damage to the BBB and pass compounds such as acetaldehyde — a toxic byproduct of alcohol metabolism — across the BBB and into the brain.

Sure, the low dose of ethanol from a glass of wine a day can migrate across the BBB, triggering the release of good endorphins and stimulating relaxing neurotransmitter receptors. However, higher amounts of alcohol can result in damage from ethanol and acetaldehyde.

So as much as possible, limit yourself to no more than one serving of alcohol per day — preferably not of the giant fishbowl-size wineglass variety. If you opt to drink, consider alcohol-free or low-alcohol nighttime cocktail alternatives such as ketone esters, herbal liquors, or bitters and digestifs mixed with soda water, electrolytes, and splashes of fresh fruit juice.

A few of my favorite options include:

3. Control Blood Pressure

Both acute and chronic hypertension increase BBB permeability. Dark chocolate, magnesium, potassium, handgrip strength training, and even high-dose garlic can all help reduce blood pressure. If you’re worried about your breath after consuming garlic, rest assured that you don’t have to mow through an entire bowl of elephant garlic to reap its benefits. Taking a supplement of allicin, the main bioactive component of garlic, is a far more efficient way to get the brain-boosting benefits of garlic without acquiring vampire-killing breath.

As far as handgrip devices go, you can take a Captains of Crush grip strengthener with you in the car or on an airplane or train. There is also a handgrip smart device called Zona that has been clinically approved for treating blood pressure and guides you through a squeeze-and-relax regimen.

Finally, do not restrict salt as a blood pressure-lowering strategy. A good mineral-rich salt is crucial for maintaining normal blood volume, blood pressure, and oxygen delivery to tissues. (For more on the myths behind salt consumption, I cannot recommend highly enough that you read Dr. James DiNicolantonio’s book The Salt Fix.)

4. Be Cautious with High-Fat Diets

In one study, rodents who were given a diet containing 40 percent saturated fat experienced elevated BBB permeability. The deleterious effects of saturated fats on brain health can be even more serious if you happen to be a carrier of the APOE4 genotype, which significantly increases your risk of Alzheimer’s and impairs the brain’s transport of docosahexaenoic acid (DHA) — an omega-3 fatty acid that is crucial for brain health.

But if you happen to be a high-fat, low-carb, or keto diet enthusiast, there are ways to mitigate this damage. For example, limiting alcohol consumption and adding aged garlic extract, alpha-lipoic acid (particularly R-ALA, its more biologically active form), niacin, NAD, bitter melon, or vitamin D can be effective.

Phytonutrient-rich plants and spices such as turmeric, astragalus, and cruciferous veggies like broccoli, brussels sprouts, and cabbage produce a similar protective effect. Fiber-rich foods such as sweet potatoes, purple potatoes, yams, and beans are also helpful, as is fish consumption.

What’s most important for you to know is that you should ideally avoid a low-carb or “dirty keto” diet chock-full of butter, coconut oil, lard, and fat-streaked slabs of red meat limited in fiber and greens, and instead — if you choose to limit carbs — adopt a more Mediterranean approach rich in omega-3 fatty acids such as fish, avocados and olives, a wide variety of bitters, herbs and spices, fermented vegetables, tannin and polyphenol-rich beverages, and low-sugar, nutrient-dense fruits such as berries and pomegranates.

5. Drink Coffee and Tea

Caffeine is a known protector of BBB integrity, and a cup of clean, organic coffee a day, or around 100 to 200mg of caffeine per day, may even help inhibit BBB disruption, which could be one way that coffee helps prevent Alzheimer’s disease. Caffeine induces the production of cyclic adenosine monophosphate (cAMP), a molecule that facilitates intercellular communication and fortifies the tight junctions of the BBB. 

In addition, cAMP reduces inflammation in the brain. You can get a good, healthy dose of caffeine from an 8-ounce cup of coffee or green tea. Just be sure to choose low-mold and organic varieties, since many mycotoxins and metabolites secreted by molds can translocate through the BBB and cause neuroinflammation.

6. Take Specific Supplements

Alpha-GPC, a type of choline that readily crosses the BBB, is known to improve endothelial dysfunction. Inositol from egg yolks or inositol supplements also enhances BBB integrity. Berberine reduces BBB permeability and increases resistance to brain damage following head trauma. Vitamins B12, B6, and B9 restore a damaged BBB to equilibrium.

Research has shown that individuals who have had a stroke may have some success repairing their BBBs by using herbs and supplements such as astragalus, chlorogenic acid, ginseng, olive leaf extract, and rosmarinic acid. In addition, individuals who have had head injuries and suffer from a leaky brain have been shown to benefit from apigenin, butyrate, citicoline, and shilajit.

You can also use nutrients and supplements to help inhibit matrix metalloproteinase-9 (MMP-9), those enzymes that, in the presence of inflammation, can break down parts of the BBB — inhibitors of MMP-9 have been shown to restore BBB integrity. These inhibitors include curcumin, resveratrol, berberine, fish oil, ginger, broccoli, watercress, pomegranate extract, and many other natural anti-inflammatories found in fruits, vegetables, herbs, and spices.

Peptides, which are short chains of amino acids available as oral, injectable, or, most notably, nasal spray delivery mechanisms, can also assist with BBB integrity. A few of the more notable peptides in this respect, which can also act like relatively potent nootropics or smart drugs, are Semax, Selank, P21, Adamax, BPC-157, VIP, GHK-CU, Dihexa, and Cerebrolysin (I recommend checking out the peptides from Limitless Life Nootropics — use code BEN to save 15%).

7. Get More Magnesium

Adequate magnesium intake, between 300 and 600mg a day, can attenuate BBB permeability — in a study, even people who were injected with an agent to induce leaky BBBs benefited from magnesium. You can get magnesium into your system by taking it orally, soaking in magnesium salts baths, or applying magnesium topically, as either a lotion or spray, on the back of your neck and head.

Make sure to track how much magnesium you take in total, including all these applications, because in amounts over 1,500mg per day, magnesium can cause annoying loose stools. Magnesium L-threonate is the best form — it can cross the blood-brain barrier and most effectively increase magnesium levels in the brain.

8. Stimulate Your Vagus Nerve

The vagus nerve is the largest nerve in your body and runs from your brain to your ears, tongue, lungs, and gut. It is the backbone of your parasympathetic nervous system, and its health goes hand in hand with both emotional and gastric health. Multiple studies have shown that stimulating the vagus nerve strengthens the BBB.

You can naturally stimulate the nerve with practices like massages, singing, chanting, meditation, deep breathing, and cold showers. A good vagus nerve stimulator device that delivers electrical impulses to the vagus nerve, such as the Fisher Wallace Stimulator, TruVaga, or Pulsetto device, can also work quite well, as can red-light therapy devices that can treat the neck and jaw area, particularly the Vielight or Kineon devices.

9. Avoid Frequent Snacking

Ghrelin, a hunger-stimulating hormone, can improve BBB integrity. Research has shown that ghrelin can reduce BBB breakdown after traumatic head injury. By maintaining a moderate weight without yo-yo dieting, avoiding long fasting periods, eating adequate protein (0.7 to 0.8g per pound of body weight per day), and getting enough sleep, you can normalize your ghrelin levels.

10. Nourish Your Gut Bacteria

One study observed the effects of a transplant of gut bacteria from healthy mice with perfect BBB integrity to unhealthy mice with leaky brains. The researchers found that the transplant restored the integrity of the damaged barriers because of specific inflammation-modulating compounds released by bacteria that increase BBB integrity.

Fortunately, you don’t have to hunt down a willing donor to give you a healthy poop transplant (although so-called “fecal microbiota transplants” are increasingly available and affordable). You can achieve similar repair results by avoiding stress, limiting antibiotic use, eating enough fiber, and taking quality probiotics such as Seed’s DS-01® (use code 25BEN to save 25 percent off your first month). Also, look for “synbiotics” that have both bacteria and bacteria food, and eat a wide variety of fermented foods regularly.

11. Decrease Inflammation

According to Dr. Datis Kharrazian, a medical researcher specializing in chronic disease and nutrition, inflammatory cytokines — molecules that promote inflammation — that start in an inflamed gut can enter the bloodstream, make their way to the brain, and pass through even a healthy blood-brain barrier. Once in the brain, these cytokines can affect sensitive tissues, most notably the vagus nerve and autonomic nervous system, to the point that they cannot function properly.

Both the vagus nerve and the autonomic nervous system play a major role in regulating the movement of food through the gut, so when they’re not working properly, intestinal motility slows down. In a sort of vicious cycle, once intestinal motility slows down, the inflammatory cytokines in the intestines have even more time to make their way into the bloodstream and from there pass through the blood-brain barrier, creating a cycle of continuing inflammation and worsening intestinal function.

Because poor vagal nerve tone can increase both cortisol and inflammatory cytokines, Dr. Kharrazian recommends stimulating the vagus nerve to reboot it, through singing, gargling, and gagging exercises, along with coffee enemas. In addition, one of the best ways to manage inflammation is to support your mitochondria, which operate a bit like cellular engines.

But in the process of creating adenosine triphosphate (ATP) energy, which is the “energy currency” of the cell, these engines give off exhaust known as reactive oxygen species (ROS). Your body creates compounds to neutralize that exhaust, such as glutathione, catalase, and superoxide dismutase, but produces far fewer of these compounds with age, triggering an issue known as inflammation, which is a root cause of most chronic diseases of aging, such as cancer, Alzheimer’s, and heart disease.

So in addition to supporting your vagus nerve, you should support your mitochondria with strategies such as:

12. Don’t Heat Your Head

The influence of electromagnetic radiation on the function of the BBB has been researched since the 1970s on animals, cell cultures, and recently, humans. Electromagnetic fields (EMFs), such as those produced by microwaves, Wi-Fi routers, and other elements of the electrical soup, don’t seem to produce significant thermic heating of brain tissue that can make the BBB more permeable, but unfortunately, the practice of holding your smartphone up to your head or sleeping with your device on non-airplane-mode in close proximity to your head does.

A multitude of studies now show that harmful biological changes in brain tissue can occur at much lower radiation levels of specific absorption rate (SAR) than the FCC and FDA claim are safe and that radiofrequency waves from a phone within 12 inches of the head can increase brain tissue temperature to unsafe levels. Even though there’s no hard evidence (yet!) that Bluetooth earbuds are also a problem, I personally engage in smart risk reduction:

• I always use my phone in speaker mode or with old-school wired headphones.
• I rarely use Bluetooth earbuds or headphones.
• For long calls, I use airtube headphone technology, which allows sound to travel through non-wired hollow tubes. 

13. Cold Thermogenesis 

By engaging in regular cold exposure such as cold soaks, cold showers, splashing cold water on your face, cold walks in minimal clothing, wearing body-cooling gear like the Cool Fat Burner vest, standing in cryotherapy chambers, and even keeping your home a bit chillier than is comfortable, you can:

• Restore BBB health by causing increased blood flow and nitric oxide delivery to your brain, which increases BBB integrity and suppresses BBB degeneration
• Increase cell longevity
• Support a robust immune system
• Induce rapid fat loss in the absence of exercise
• Lower your appetite and strengthen the appetite-regulating vagus nerve connection between the gut and brain
• Cause internal temperature fluctuations that will send blood and nitric oxide to your brain 

One simple option is to use Ray Cronise’s “Shiver System,” a five-minute cold shower at the beginning and end of the day. It involves alternating between twenty seconds of cold water and ten seconds of warm water ten times through. If this sounds boring or monotonous to you, get a waterproof MP3 player or learn some rollicking shower songs.

Another option is a dip in the Morozko Forge, which is a prebuilt eight-foot-long ice bath that uses chlorine-free ozone treatment combined with an advanced water cooling system to maintain water temperatures as low as 32 degrees Fahrenheit — even in hot summer conditions of up to 110 degrees Fahrenheit.

Alternatively, for some DIY options, you can use my fellow biohacker Luke Storey’s budget freezer hack or my friend and music producer Rick Rubin’s slightly spendier luxury chiller system.

Interestingly, these types of strategies are all the more crucial for children. After all, babies aren’t born with a BBB! If a leaky BBB makes an adult highly susceptible to toxins, chemicals, and other environmental and food-based pollutants, it really makes you rethink how you should optimally care for a newborn child, eh?

Finally, I’m often asked if cold water post-exercise can somehow “blunt” the responses to exercise such as mitochondrial biogenesis or satellite cell proliferation and muscle growth, kind of like high-dose antioxidants such as vitamin C and E can do. The proposed mechanism of action for this effect is that cold water can shut down the body’s own inflammatory processes so effectively that an exercise response just doesn’t occur.

The fact is, you have to get very cold for this to happen — typically experiencing a drop in core temperature that takes 10 or more minutes at less than 45 degrees Fahrenheit, which most people just aren’t doing after a workout. If you do want to take a long cold soak, just save it for at least 2 hours pre- or postworkout. 

Leaky Brain No More — How to Begin Repairing Your BBB Now

You don’t want to associate the word leaky with any part of your body. After reading this article, you may be worried that you have somehow done irreparable damage to a delicate structure in your brain. But the good news is that your endothelial cells are designed to quickly regenerate and patch holes in your BBB. All you need to do is follow the tips in this article to give your body the environment that allows this repair to occur.

In the same way that a sound intestinal lining is necessary for optimized digestion and nutrient absorption, an intact and correctly functioning BBB is critical for precise cognitive performance. 

The health of the vagus nerve, a raging appetite, and normalized blood pressure are all critical to a healthy BBB.

Guess what addresses all three?

Cold showers, cold head dunks, or cold water splashed on the face. Each morning for the next week, try to take a two-to-five-minute cold shower, get your head under cold water, or splash cold water on your face ten to twenty times.

If you enjoyed this article on fixing any leaky brain issues you might be experiencing, I put together a few resources that’ll kickstart your healing journey:

Plus — this is big — to help you begin incorporating many of the recommendations I provided in this article, I created Ben Greenfield’s Brain Boost Blueprint, which is a special guide full of biohacks designed to help protect and optimize your brain (not to mention, it is full of exclusive discounts).

It’s completely free, with no strings attached (meaning you don’t have to enter your email address to get it), so check it out here. 

Whether you’re new to the gym or prefer the lifting platform and are just newer to cardio, a rowing machine workout is a fantastic place to start. You can get a full-body session on the rower in as little as five minutes and build up from there. We’ve got the best selection of rowing workouts for beginners with room to progress. Hop on and strap in your feet.

Rowing Workouts for Beginners

5-Minute Rowing Workout for Beginners

Step one to your first workout is nailing your rowing technique. Then, we’ll use a few different terms to help you adjust your pace. The rowing machine, or a rower or erg, measures your power output. Depending on your machine, you can track your distance, time, speed, calories, and other variables. You can also adjust your resistance.

The Workout

In this first workout, we’ll focus on the distance. After a one-minute warm-up row, you’ll aim to row 500 meters in three minutes. After those three minutes, finish with another minute to cool-down, and you’re done.

[Read More: The Best Budget Rowing Machines: All Options Under $1,500]

The time it takes you to row 500 meters is also called your split time. In this workout, you aim for a three-minute split time to get used to the form. Intermediate and advanced athletes may aim for as little as a one-minute split time.

Be sure to start this and all workouts with a complete dynamic warm-up to prepare your body.

Warm-Up	One minute row at a moderate pace
Workout	500-meter row in three minutes
Cool-Down	One minute row at an easy pace

Equipment Needed: You’ll need a rowing machine. There are several different types, and any of them will work.

How Often to Do This Workout: Try this workout three times a week to get comfortable with it.

Modifications

• Make it Easier: Keep rowing to complete the 500 meters, even if you go over three minutes. 
• Make it Harder: See if you can get over 500 meters in three minutes.

15-Minute Rowing Workout for Beginners

In this longer beginner workout, we’ll introduce a new term — strokes per minute, or SPM. This term, also called your stroke rate, refers to the number of strokes you take in one minute. The higher the number of strokes you take in one minute, the faster you’ll be and the lower your split time can be. 

The Workout

This 15-minute rowing workout is set up as a modified pyramid. After starting with a warm-up row, you’ll increase your SPM and maintain for five minutes. Then you’ll increase again for another five minutes and work your way back down. 

[Read More: The Best Water Rowing Machines on the Market]

Warm-Up	Three minutes at a moderate pace
Ascending	Five minutes of rowing at 20 to 22 SPM
Top	Five minutes of rowing at 24 to 26 SPM
Descending	Five minutes of rowing at 20 to 22 SPM
Cool Down	Three minutes of rowing at a moderate to slow pace

Equipment Needed: You’ll need a rowing machine that tells you your SPM on the screen.

How Often to Do This Workout: Try this one twice a week.

Modifications

• Make it Easier: Go for the lower range of suggested SPM for each level.
• Make it Harder: Aim for the higher SPM of each step.

Rowing Interval Workout for Beginners

Our next beginner workout on the rower is an interval workout. It’s a great way to prepare for high-intensity interval training (HIIT). HIIT workouts alternate short bouts of all-out effort (like sprints) with short rest or recovery phases. 

The Workout

In proper HIIT, you spike your heart rate to 80 to 95 percent of your max heart rate and let it recover at 40 to 50 percent. This isn’t technically a HIIT rowing workout because you’re not going all out during your sprints. It’s more of an interval workout, so you can get used to alternating intensity while maintaining good technique as a beginner.

[Read More: Does Rowing Build Muscle? How to Get Ripped on a Rowing Machine]

After a warm-up row for three to five minutes, you’ll do 10 rounds of intervals — 30 seconds at 26 SPM and 30 seconds at 20 SPM. This is a great ratio for beginners. Finish with your cool down to let your heart rate and muscles start to recover. 

Warm-Up	Three to five minutes at a moderate pace
10 Rounds of Intervals	30 seconds at 26 SPM, 30 seconds at 20 SPM
Cool Down	Three to five minutes at a moderate to slow pace

Equipment Needed: You’ll need a rower that tracks your SPM.

How Often to Do This Workout: Try this workout twice a week with plenty of rest time in between.

Modifications

• Make it Easier: You can reduce the SPM on both the sprints and recovery phases.
• Make it Harder: Kick up the SPM or try 12 to 15 rounds of intervals.

Rowing Steady-State Workout for Beginners

This rowing session is a beginner workout with steady-state cardio. Steady-state cardio is a type of cardio exercise where you sustain a moderate heart rate without resting for the duration of your workout, usually lasting 30 to 60 minutes. 

[Read More: The Best Compact Exercise Equipment for Any Small Space]

It’s not like spiking your heart rate in a HIIT workout — it builds your aerobic capacity differently. Both types are suitable for all fitness levels; sometimes, it just comes down to how much time you have and your personal preferences.

The Workout

This workout takes 30 minutes total, with a five-minute warm-up and cool-down and 20 minutes at a moderate SPM. Your steady-state workout can be low to moderate in intensity. As a beginner still getting comfortable with the rowing technique, it may be helpful to try a LISS workout (low-intensity steady-state). 

You’ll want your heart rate to be around 50 to 65 percent of your max heart rate. Aim for 64 to 76 percent of your max heart rate to kick it up to moderate intensity. (1)

Warm-Up	Five minutes at a moderate pace
20-Minute Row	Find the SPM you can sustain for 20 minutes without resting
Cool Down	Five minutes at a moderate to slow pace

Equipment Needed: You’ll need a rowing machine and potentially a wearable fitness tracker with a heart rate monitor. 

How Often to Do This Workout: Try this once or twice weekly.

Modifications

• Make it Easier: Start with 15 minutes instead of 20.
• Make it Harder: Kick up the steady-state portion to 25 or 30 minutes.

Rowing + Bodyweight Workout for Beginners

This beginner workout will take us out of the pure cardio realm and mix in strength training. The rowing machine is an excellent addition to a circuit-style workout for a burst of effort after your slow and controlled strength exercises. It also helps build up your work capacity, which translates into higher training volume and strength over time.

The Workout

This full-body workout challenges multiple muscle groups and combines strength training with cardio. Full-body workouts are often a great choice for beginners because they tax all areas of your body equally with a light load. Adding reverse lunges here also gets your glutes working since squats and the rower can be quad-dominant.

[Read More: 7 Ways to Improve Your Rowing Stroke]

If you are an advanced lifter but are coming here to get started with cardio, this still works well. Think of it more as a CrossFit workout for beginners.

Perform one exercise after another as a circuit, three to four rounds, with a 60- to 90-second rest in between.

Bodyweight Squats	10
Reverse Lunges	8 per side
Push-Ups	8 to 10
Rowing Machine	250-meter row

Equipment Needed: You’ll need a rowing machine and potentially a dumbbell or kettlebell to increase the difficulty of your squats and lunges.

How Often to Do This Workout: Try this workout two to three times per week.

Modifications

• Make it Easier: Do fewer lunges and take your time with rowing. For push-ups, elevate your hands, or do them with your knees down.
• Make it Harder: Add a kettlebell or dumbbell for goblet squats instead of bodyweight squats. You can also load your reverse lunges. Try to beat your time on your 250-meter row. Shorten the rest period.

Benefits of Rowing Workouts for Beginners

Here are the top benefits of rowing machine workouts for beginners to add to their routines.

Full-Body Workout

Rowing workouts are efficient. They’ll work your entire body with each rep. Just after you push with your lower body, you pull with your upper body while keeping your core engaged to protect your spine. You need to actively engage your muscles for a good-quality row, so even in a cardio workout, you get some strength training as a beginner.

Low-Impact Workout

The rowing machine is a low-impact form of cardio compared to running on a treadmill. You’re not weight-bearing, and you stay seated the whole time, but you still get your heart rate up and work all your muscle groups. 

[Read More: Indoor Rowing Workouts That Won’t Bore You To Death]

That makes it a great option for beginners or people recovering from certain injuries. The rower is also great for lifters on an active recovery day to get some cardio in without adding more stress on their joints and tissues.

Works for Steady State or HIIT 

The rowing machine is customizable. You can maintain one pace for a long time for a steady-state cardio workout or alternate sprints with recovery phases for HIIT. Both types of cardio are beneficial for heart health and performance. For beginners wanting to try HIIT, since it’s low-impact, it may be a more accessible bet than a HIIT treadmill workout.

Tracks Power Output to Help Progression

The rowing machine is sometimes called an erg, short for ergometer. It measures the work you put in so you can track your power output. This is helpful for rowers using an indoor rowing machine to train when they can’t row on the water. It also works well for gymgoers to track their progress.

[Read More: Air Bike Vs. Rower — the Ultimate Cardio Showdown]

The erg will show you your SPM, distance, time, and calories. You can play around with what you want to work on and increase your speed and power as you progress.

Great for Home Workouts

If you want to purchase a cardio machine, an indoor rowing machine can be a great choice. You can get a smaller rower for your home gym or one that can roll up and rest against the wall if you have a small space. This will let you bang out a quick full-body home workout that challenges all your muscles and increases your heart rate without trying to do hundreds of burpees. Of course, you can also do both.

How to Use a Rowing Machine

Here’s a step-by-step guide on how to use a rowing machine so you’ll be ready for your first workout.

• Choose Your Resistance: Use the damper next to the flywheel to choose your resistance. Beginners can start with zero or one. 
• Set Up Your Feet and Hands: Sit on the seat. Place your feet on the foot pads and adjust the size to fit you. Secure the straps. Grab the handle with an overhand grip and straight wrists.
• Go Forward: This part of the rowing stroke is called the catch. Lean your upper body forward while keeping your arms straight and your head retracted. Go until your shoulders pass your hips, with your knees bent and heels slightly lifted. 
• Feet First: Push your feet into the foot pedals and straighten your legs. Keep your arms straight and core engaged. Lean back slightly as your legs fully straighten.
• Row Your Arms: Pull the handle toward your body as your legs straighten, landing below your ribs. Use your back muscles and retract your scapula to initiate the pull. Keep your wrists straight.
• Return: Lean forward to initiate your next rowing stroke. Let your hands pass your knees and then re-bend them. Get as close to the flywheel as you can, and repeat. 

FAQs

More questions? We’ve got answers.

References

1. CDC. Target Heart Rate and Estimated Maximum Heart Rate. Centers for Disease Control and Prevention.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.