workout

Working Out Like Justin Bieber: Part 4 of 4

Justin Bieber Workout

To close out our series on Justin Bieber’s workout routine, let’s look at what all three of the experts who examined Justin Bieber’s workouts had in common.  All of our experts recommended to:

•  Do three or four workouts a week, with a balance of upper- and lower-body exercises.  Fewer workouts allow for higher intensity and more recovery.

•  Begin each session with heavy, structural lifts: squats, deadlifts, presses, rows, chinups, or pullups.

•  use the second half of the workout to include single-joint exercises that work smaller muscles (e.g. biceps curls, triceps extensions, lateral raises).  

•  Employ a variety of rep ranges to allow a mix of heavy, moderate and light weights.

And whether you’re just starting out on your first gym routine or you’ve been working out for years, if you’re a young lifter the big message is this:

If the goal is to gain mass, you probably won’t get there by training like a bodybuilder.  Not at first.  The closer you are to the starting line, and the farther you are from a bodybuilder’s physique, the more important it is to build a base of strength. You want to get a little stronger each week in the aforementioned squats, deadlifts, presses, and rows.

If your body is closer to your genetic limits, you have to be willing to piss yourself off from time to time.  Remember the words of wisdom from Bryan Krahn, “I still do the classic personal-trainer voodoo trick of making people do the opposite of what they’ve been doing, at least for a while.  Someone who’s really into low-rep training might get a good bump from bodybuilding stuff, and vice versa.”

And as for Bieber’s program, unless you’re a fairly advanced bodybuilder, it’s probably best to leave it to Bieber.

Workout Like a Teen Justin Bieber

Justin Bieber Fitness

Before he couldn’t walk down the street without trending on the ‘gram, Justin Bieber was just a thin Canadian kid who was like a lot of us at his age:  a lean, small-framed guy with a jackrabbit metabolism who was desperate to pack on solid muscle.

His trainer Patrick Nilsson recently gave the world a snapshot into Justin Bieber’s training regimen.  “We work out for aesthetics,” he wrote. “So to get him to look his best, we went with a classic bodybuilding routine to try to develop as much muscle as possible.”

Bieber lifts five times a week for about 45 minutes per session, using a three-day body-part-split: one workout for back and triceps, one for chest and biceps, and the other for legs and shoulders. They work abs every other day.

Nilsson pairs muscles that don’t work together—in supersets.  So one day they might work back and triceps, another day they might combine wide-grip pullups with lying triceps extensions, or wide-grip rows with cable pushdowns, and maybe dumbbell rows with pushups. Justin Bieber typically does 3 to 4 sets of 8 to 12 reps of each exercise, which means 9 to 12 sets per muscle group per workout.  Nilsson says they switch up the exercises every two to three weeks.

And while Nilsson only gives us a brief glimpse into Bieber’s ever-changing workouts, there are lots of ways to approach muscle building for lean frames.  Men’s Health recently reached out to three top trainers to get their take on how they’d train a celebrity like Bieber.  In our next three posts, we’ll discuss their approaches to getting the Biebs looking his best.    

Workout Clothing Trends We Love: Workout from Home

Fitness clothing workout teen

If you haven't talked your parents into getting that Peloton bike for the basement yet, you need to update your Amazon wish list immediately.  There’s nothing better than getting home from a stressful day and challenging your friend who lives across country to a head-to-head workout.  And whether it’s a Peloton Bike or just one of the many live-streaming classes available online (e.g. Daily Burn or Booya Fitness) there’s never been a better time to get a great workout in the privacy of your own home.        

And with great privacy, comes great workout clothes.  Above we pictured some of our favorite fashion-forward workout clothes that might need a couple of wears before you bust them out at the boutique gym.

Bkr Water Bottle, $40, available at mybkr.com; Victoria Sport Sports Bra, available at victoriassecret.com; Nike Sneakers, $130, available at nike.com; The Upside Leggings, $102, available at matchesfashion.com

10-Minute Workouts You Can Do Anywhere

Planks Quick Workout

We know life comes at you fast.  Between school, homework, more school, Justin Bieber concerts and college visits, it can be tough to get in a good workout.  So just for you, VarCity has put together our favorite workouts that you can do anywhere in just 10 minutes.  These moves are easy to do anywhere and they target the entire body for a great balance of strengthening, toning, and cardio.  Unsure what any of these moves are?  No worries, all of the below can be explained with a quick Youtube search!
 
1. Upper Body & Core
10 reps for 4-5 rounds
 
*  Plank Shoulder Taps
*  Boat Hold
*  Traveling Pushups
*  Tricep Dip + Kick
 
2. HIIT Workout
20 reps for 2 rounds
 
*  Burpees
*  Plank Jacks
*  Long Leaps
*  Squat Jumps
*  Plank Side Jumps
*  Jumping Lunges
 
3. Leg Day
10 reps for 4 rounds
 
* Forearm Leg Raises
* Back Lunge + Knee Up
* Wide Squat + Heel Raise
* Plyometric Side Lunge
* Star Jumps
 

Teen Fitness Fall Workout Tips

Teen Fitness Fall Workout Tips

Although many people think of fall as a time to snuggle up in a warm blanket with some apple cider, fitness should still continue to play a role in your life. Teen fitness can be hard to maintain, especially with the start of the new school year, so here are seven simple teen fitness tips and tricks to help you stay in the best shape possible.

1. Try to build in exercise to your daily routines!

Though fall may seem like the perfect time to watch TV rather than going on a run in the park, it is still important to be active year round. Teen fitness can be maintained by incorporating simple physical activities into your everyday routine, such as:  a)  doing sit-ups during commercials; b) lunging instead of walking around your house; or c)  planking while reading a textbook.  

2. Working out with friends!

What better way to stay fit than working out with some friends!  By gathering a group of your closest peers, you can establish a fun workout environment and routine. Exercising as a teen can be boring to do by yourself, however, with the motivation of those closest to you it can be a lot more entertaining.

3. Making a killer playlist!

Honestly, what's the point of working out if you're not having fun? Creating a playlist with some of your favorite jams on it is a great way to keep your workouts fun and exciting.  Check out VarCity’s fall playlist below!

http://www.varcitystudios.com/community/2017/9/9/workout-music-mix-2017

4. Signing up for classes!

There are plenty of teen fitness classes all around Manhattan, including ones provided by VarCity Studios! What better way to knock out a killer work out than by being influenced by specialized trainers? Especially at VarCity Studios, teen fitness classes cater to your needs as an active teen!

5. Going on a run!

Because fall is the perfect medium between scorching summers and brutal winters, it's the perfect time to get outside and enjoy the fresh, crisp air. Running is an amazing exercise because it works the whole body and helps you build stamina.

6. Getting a quick workout in before school!

What better way to start your day than by a morning workout? Kick starting your metabolism and energy levels, a small morning workout is a great way to get your heart pumping and ready to take on the day.  Not only will this be good for your physical health, but your mental health as well. Exercise releases endorphins that improve your mood, so by setting a little time a side each morning, you are guaranteed to feel rejuvenated all day!

7. Getting a full eight hours of sleep each night!

Although teen fitness is important, you still need to make sure you are getting enough sleep. Exercising while tired can be very dangerous. Make sure you are feeling ready to take on each day before stepping into the gym, so you can perform to the best of your ability!  Check out the below link to see all the great benefits sleep can have on your teen fitness goals!

http://www.varcitystudios.com/community/2017/9/19/you-need-more-sleep