How Often Should You Work Out At The Gym – Exercise And Recovery Truths
Listen to your body, first and foremost. Every other day (on/off) is great starting place. Though, what really matters, is how you train and how intensively you train!
For some men, 4 days a week with an hour workout is ideal. Others are better suited for 6 days a week for 1.5 hours.
Ultimately, there’s no universal answer; however, you can always start and discover it with hard work!
Socrates once said, “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
In today’s modern times, the vast majority of gentlemen today do not get enough exercise. They could care less about mastering their own body.
Not only do they have a terrible diet, but they do not lift weights or do cardio conditioning. Some guys want to know how often they should work out in order to maximize muscle gains and strength. However, that’s not something that can answered easily nor perfectly right off the bat, as there are so many factors to consider.
Let’s face it, lifting is the best way to build a strong and desirable body. No guy wants to have small arms or legs, or worse, be overweight and obese with years cut off from his life. Regardless of your goals, you need to be smart with your weight training and recovery program. With the right dedication, you can build a great body that both you and women admire.
Before I go any further here, I’d like to show you what a solid workout routine for men looks like. Because it’s one thing to go to the gym and sweat, and another to actually workout with a purpose and goal in mind.
1. Building Muscle
The process of building muscle is easier than many people realize.
Progressive overload refers to pushing the body in order to lift more weight over time in the various lifts. As a lifter, you need to keep track of how much weight you lift for each set and repetitions. The more you track your numbers, the easier it will be to make changes to your routine and to track progress.
Building muscle starts with lifting weights to damage the muscles. Once you do that, you need to eat the right diet in order to optimize muscle gains. As a general rule, you should be eating one gram of protein per pound of bodyweight when lifting weights.
Some guys prefer to eat even more protein than this. In addition, your protein sources should come from things like whey protein.
2. Upper Body Program
Every guy who lifts weights wants to build a strong upper body. The best exercise for building a strong upper body is the bench press. However, this is not the only exercise to perform for the chest and shoulders.
Some guys tend to neglect their upper chest. This can be improved by performing the incline bench press. This is an exercise where the seat is tilted upwards. The exercise isolates the upper chest and really makes the overall upper body look better.
You can generally train the upper body more often than the lower body. It is much easier to perform the bench press through muscle soreness than it is to perform something like the deadlift with sore legs.
If you want to build a great chest, you need to optimize your workout routine. Make sure to rotate between different exercises in order to build a symmetrical upper chest. Some guys only perform the bench press and end up with strong looking bodies.
3. Lower Body Routine
The lower body has more muscle groups than the upper body. Both the squat and deadlift work the legs and back. These exercises should be an essential part of any lifting routine. If you do not have experience with these lifts, they are going to take some time to get used to.
When starting a workout plan, you will notice that your legs are extremely sore when you first work them. You can work your lower body every other day in order to optimize muscular gains.
However, for most people, this is too much in the beginning. When starting out, plan on working your lower body much less than every other day.
4. Lifting Schedule
As a general rule, lifting weights every other day is best in order to optimize muscular growth and strength. However, there are some guys who love lifting weights and want to be in the gym every day.
If you want to lift weights as much as possible, you need to rotate the muscle groups that are used in each exercise. It is almost impossible to work the upper or lower body several days in a row. If you want to lift weights more often, rotate between working the upper body and the lower body.
In addition, you can increase the number of cardio sessions that you have each week. Some guys wrongly assume that cardio is a waste of time. However, you need to train your body so that you can push yourself harder in the gym.
Several cardio sessions per week can actually help optimize your muscle gains. Not only will they improve endurance, but they will also improve your overall quality of life.
5. Building Strength versus Muscle
Some new lifters wrongly assume that working out to build strength and muscle are the same things. However, nothing could be further from the truth. Before starting any lifting program, you need to define your goals and then build a plan around those goals.
If you want to build muscle, there are three mechanisms of hypertrophy.
- Muscular Damage
- Mechanical Tension
- Metabolic Stress
In order to optimize muscle growth, you need to hit as many of these mechanisms as possible. This is why weight lifters will typically rotate their workouts.
If you are just wanting to increase your strength levels without adding any size, you should concentrate on increasing mechanical tension. This refers to making the body adapt to higher weight over time.
This is how powerlifters train to build strength. They may only do a few repetitions per set with extremely heavy weight.
6. New Gains
If you are a new lifter, you will experience extremely high gains in the first few months of lifting. These gains are from your body getting adapted to lifting weights for the first time. You should not expect to continue gaining both muscle and strength at this rate throughout your entire lifting career.
There are ways that you can maximize gains even more during this time. Your diet and sleep are critical to building muscle. If you have a poor diet, it is going to be difficult for your body to recover optimally.
One of the most overlooked aspects of building a great body is sleep.
Most guys want to spend all of their time and energy in the gym lifting weights. However, lifting heavy in the gym is just one aspect of building a great physique. Some people like to think of lifting weights as digging a hole. The recovery aspect is filling the hole back in.
Without a proper recovery program, you run the risk of getting burned out both mentally and physically.
Sleep is one of the most important elements of an exercise program to optimize. If you are not accustomed to following a lifting routine, you may notice that you are more tired in the first few weeks. This is perfectly normal, and you should listen to your body when it comes to sleep.
Some guys think that sleeping many hours per night is for people who are not tough. However, sleep is essential to optimizing any workout plan.
9. Tips for Better Sleep
If you have trouble sleeping every night, there are several things that you can do in order to improve your sleep.
First of all, it is critical to start turning off electronic devices several hours before you go to sleep. A lot of people spend time looking at their phone or computer right before bed. This is sending a signal to your body that you are staying awake.
You should also sleep in a dark room. By changing just a few things about your sleep routine, you can start to sleep great again. You will notice an increase in performance after improving your sleep regimen.
The Best 20 Leather Jackets for Men in 2021
With the winter months (hopefully) dwindling down, it’s time to start planning ahead to a time where we can wear thinner jackets and fewer layers. While it may be tempting to quickly shed your parka and grab for whatever piece of outerwear is nearby, don’t reach for last year’s wardrobe item just yet. Isn’t it time you try something new, like, say, a leather jacket?
Though it may seem all leather jackets are similar, there are actually many different designs and styles that work for different body types and tastes. In this article, we will take a look at the hottest leather jacket trends that have hit the market this season.
1. Ionic Black Leather Jacket
Ionic Black Leather Jacket from The Jacket Maker is an excellent choice for any guy looking for a slim and sleek jacket in a classic black finish.
It’s made with incredibly tough, yet soft, sheepskin leather, making it a great choice for guys that aren’t used to wearing leather jackets.
One of the best things about the Ionic is its streamlined look. While it offers four outside pockets, the zippers are subtle, so they don’t detract from the sleek look. This design gives it a more streamlined look than most leather jackets, without taking away from any of the authenticity.
2. Saint Laurent Leather Biker Jacket
There is a reason why leather jackets and bikers are usually associated with one another. Historically, many motorcycle riders have seen a leather jacket as a stylish way to protect themselves, not only from the elements but also from the possibility of a crash. While this may seem hard to believe – it’s not like leather comes with a large amount of padding, after all – leather has actually been shown to offer more protection than your average vinyl jacket or equivalent.
Maybe you’re not hopping on a motorcycle anytime soon, but you can still treat yourself to this biker-inspired Saint Laurent leather jacket. With a price tag surpassing $5,000, it’s certainly our premium pick on this list, but if you’re looking for the leather jacket of a lifetime, you have it right here. This pick is sure to come with the “for life” quality Saint Laurent is particularly known for.
3. Reiss Keith Leather Cafe Racer Jacket
Reiss is a British fashion retailer that’s been around since the 1970s. For the first 30 years of its brand history, it focused solely on men’s fashion before eventually expanding to carry items for women as well. However, the fact high-quality items for men are at the heart of this brand is very apparent through their simple wardrobe staples such as the Keith leather cafe racer jacket.
This Reiss jacket comes at a considerably lower price point than its counterparts, which makes it a pick that packs a lot of value. It’s made from super-soft leather and features a full lining. It’s the perfect choice for anybody who prefers a slim-fit jacket.
4. Dean Brown Leather Biker Jacket
Let’s be honest… A traditional racing-style biker jacket is about as cool as it gets. With the high band-style collar and heavy-duty zippers on the front of The Jacket Maker’s Dean Brown Leather Biker Jacket, you’re sure to get that badass look.
The Dean is made with 100% real cowhide leather, so it might be a little stiff at first, but it will break in and patina like none other. The Dean features three zippered pockets on the front as well as zippered cuffs, providing that authentic racing jacket-look without killing your bank account.
5. Ksubi Capital Leather Jacket
The Capital Leather Jacket from Ksubi comes in 100% authentic leather and is designed to have a biker fit. It’s heavy-duty with a protective interior quilted lining. It also features retro details such as antique zippers.
Kusbi is an Australian fashion label that’s existed since the 1990s. While the brand was originally focused on high-end denim, they’ve expanded their offerings over time to include other textiles such as leather. Items from Ksubi’s collections have been shown at such high-profile events as New York Fashion Week and London Fashion Week, and the company operates a flagship store in New York’s SOHO neighborhood.
6. Charcoal Navy Blue Suede Biker Jacket
Leather jackets don’t only come in black and brown. If you want something less traditional, check out this navy-blue suede jacket from The Jacket Maker.
The outer shell is made from real goatskin suede leather, and there’s a quilted polyester lining inside for added warmth. Suede has a softer feel and look than other leather types, and is ideal if you’re going for a more boho look.
This jacket boasts a total of four pockets—two inside and two outside.
7. Acne Studios Off-Centred Zipper Biker Jacket
Swedish fashion powerhouse Acne Studios is well-known for their basic wardrobe pieces, so it makes sense that they would have the classic leather jacket look on lock. We love the way this off-centered jacket packs a punch of personality with its multiple buckles and zippers, but we love even more the way that it does not compromise softness or comfort at the expense of appearance.
This jacket comes with a high-end price tag, but it has the high-end materials to match. It is made of 100% genuine lambskin and comes with an interior lining of 100% viscose. Its unique off-center zip takes its inspiration from street style.
8. Lavendard Brown Leather Biker Jacket
The Jacket Maker has something for everyone, including guys that are a bit intimidated by purchasing their first leather jacket. Not only is the Lavendard incredibly affordable, but it also has a really approachable look despite its biker moniker. With open hem cuffs and a tailored fit, it looks great with badass-inspired outfits as well as everyday wear.
The Lavendard is made of real cowhide, which means it will take on a great patina over time. But it might be a bit stiff when you first get it. The more you wear it, the faster it’ll form to your body, break-in, and soften up. The fact that it goes with so many outfits will help speed up that process.
9. Saturdays NYC Leather Harrington Jacket
If you’re unfamiliar with the brand Saturdays NYC, prepare to fall in love. As a laidback lifestyle brand, Saturdays NYC infuses its love for all things surfer culture in all of its fashion offerings. While primarily known for their loungewear, such as sweats and pullover sweaters, they also happen to make one of the best leather jackets on the market right now.
The leather Harrington jacket features a smooth design and has deep pockets for your convenience. It is made of 100% lambskin leather and features a lining made of polyester. Staying true to its brand’s carefree nature, this jacket features a more relaxed fit than many classic leather jackets.
10. Allaric Alley Mocha Leather Biker Jacket
The most distinctive thing about this biker jacket is the integrated waist belt, which helps create an edgy look. This mocha-colored jacket uses real cowhide leather on the outer shell, with a quilted viscose lining inside.
With two pockets inside and three outside, there’s no shortage of places to keep your wallet and keys.
11. Berluti Piped Venezia Leather Jacket
Unlike the other options we’ve included so far, Berluti is known less for being a fashion brand and more for being a leather maker. Since its inception in the late 19th century, the Paris-based manufacturer has been producing fine leather clothing items and accessories, from belts to bags to jackets.
Berluti’s piped Venezia leather jacket is the apex of luxury leather fashion. Made from a distinctive brown shade, this jacket line has been around since the 1980s – and it’s a style that certainly stands the test of time.
This jacket is made from 100% authentic patinated calfskin leather and features shoulder patches and a buttoned collar. For optimal breathability, the jacket even features ventilation eyelets.
12. Kingsman Burnished Leather Jacket
Kingsman is a line of high-quality clothing pieces that exists as a collaboration between Mr. Matthew Vaughn, director of the film The King’s Man, and international online fashion retailer MR PORTER. The line features items that are inspired by classic military style and timeless sensibilities.
The burnished leather jacket from the Kingsman line is unique for its length as well as its appearance. It draws direct inspiration from an aviator jacket worn on-screen in The King’s Man, a period piece that takes place in the 1940s. The jacket is made out of sturdy cow leather and buttons made of buffalo horns. It also features two linings – one made of cotton, and one made of viscose.
13. Francis B-3 Black & White Leather Bomber Jacket
There’s only one way to improve upon a traditional bomber: Add shearling fabric. If you’re going for a more flamboyant look, this black and white bomber jacket is sure to make an impact. It combines real leather on the outside with a faux fur lining.
The white faux fur lining accentuates the black leather, making this jacket stand out from the crowd. It will keep you warm as well!
The dual front pouch pockets are great for a phone and a pair of gloves, so if you’re wearing it on a motorcycle, you’ll have the storage you need.
14. AllSaints Milo Leather Biker Jacket
AllSaints is a British fashion brand from the United Kingdom. Since its founding in the 1990s, it has grown to an international presence that consists of more than 200 retail stores across Europe, North America, and Asia. The brand is mostly focused on fashion for women and men, though it also sells footwear and other accessories. It has primarily seen its popularity grow thanks to its popularity among a celebrity clientele.
AllSaints makes a number of leather jackets, but the Milo biker jacket is definitely one to write home about. This is a jacket that brings out the very best of two very different worlds – including a soft composition and sharp edges – since it is made of tender lamb leather and decorated to the nines with perfectly-placed zippers and buckles. It also has a distinctive slim fit.
15. Golden Bear Sherpa Jacket
San Francisco brand Golden Bear may have its roots in ship workers in the San Francisco Bay since the 1920s, but it’s evolved today to combine both utilitarianism and high-end style. Although not as recognized outside of its native northern California, to know the stylish jackets of Golden Bear is to love them.
The sherpa jacket, in particular, is exquisite. Like any Golden Bear clothing piece, it’s designed to be worn for life, and fortunately, it comes with a style that will be sure to stay in fashion for decades to come, with brown distressed leather and a notable shearling collar that can be detached.
16. Sven Mocha Suede Bomber Jacket
Here’s another suede leather jacket, this time in a subtle mocha finish. This jacket is made using real goatskin leather and has a total of six pockets (two inside and four outside).
This jacket looks best with a tight fit, which can be achieved perfectly using The Jacket Maker’s custom fitting service.
17. Tom Ford Zip-up Leather Jacket
Tom Ford is well-known for their high-end scents and formal clothing, but they have a strong foot in the casual jacket sphere as well. Not that this zip-up leather jacket is something you would wear to a casual house party. Its sleek edges and formal design make it more than suitable for a fancy professional event or night out on the town.
True to its brand’s roots, no attention to detail was spared in the creation of this particular wardrobe piece. Its straightforward design features 100% authentic leather and a cotton and polyamide lining. It is truly meant to last for life. Made in Italy, this jacket has shallow pockets in the front and a zipper down the center.
18. Schott Vintaged Fitted Cowhide Leather Motorcycle Jacket
Schott is an iconic name in leather jacket world, thanks in part to Marlon Brando, who wore a Schott jacket in The Wild Ones.
This jacket is pricey, but has a classic design and is built to last decades. It’s made from a lighter weight cowhide, which makes it breathable, so it’s perfect for wearing in warmer months.
As you’d expect from this brand, the Schott Vintaged jacket is made in the USA.
19. Bomia Ma-1 Black Leather Bomber Jacket
This classic black leather jacket has a timeless look that will never go out of fashion. It’s made from genuine leather on the outside with a polyester lining inside.
This motorcycle jacket has a rib knit collar and cuffs and a zipped pocket on the left sleeve.
The leather feels soft yet tough—you can tell this jacket is the real deal!
20. Roland Sands Ronin Leather Jacket
This sleek, minimalistic jacket is a real moto jacket trusted by serious bikers. It also looks incredibly cool, with a distressed, vintage feel and a truly American feel.
This jacket can be supplemented with RSD x Forcefield armor to give you extra protection while riding.
Leather Jacket FAQs
While there are many different unique leather jacket configurations out there, there are four classic syles you should be most aware of. In no particular order, they are the leather bomber jacket (also called aviator jacket), the leather racer jacket (sometimes called moto), the trenchcoat, and the fencer. While bomber jackets and racer jackets tend to be more relaxed, the trenchcoat and the fencer are more dramatic.
If you care for your leather jacket correctly you should have a wardrobe piece that’ll last you a lifetime. Most leather jackets cannot be washed at home and must only be handled professionally. The first step to taking proper care of your jacket is to adhere to this rule.
You should also keep your leather jacket dry as often as possible and keep it away from extreme heat or cold air. If you are not going to be wearing your leather jacket for a period of time, such as during a warm season, then you’ll want to be sure that you are hanging it up correctly – this means out of direct sunlight and in a properly-ventilated area.
Determining how much to pay for a leather jacket is a very personal matter. For an authentic leather jacket, you will probably be paying, at a baseline, $500. However, this price can easily skyrocket from here, depending on the jacket’s materials and manufacturing process.
Some leather jackets can cost as much as $10,000! There is no right or wrong number – it’s instead about the brands you like and the style that you envision for yourself.