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Drop Sets & Supersets: The Perfect Plateau Busters For Gains
Both drop sets and supersets are two key techniques for breaking through plateaus.
Let us know if this sounds familiar and then we’ll tell you if you need drop sets and supersets. You’re kicking your ass at the gym day after day trying to make a better body for yourself. You put in the work, you push hard, but you suddenly stop making progress. You’re stuck. You’ve hit a plateau.
A training plateau can be one of the most frustrating aspects of bodybuilding. You feel like you lost control. No matter what you do, you aren’t seeing the change that you so desperately desire. You keep working hard, keeping grinding, stick to that rigid schedule but just can’t seem to make it happen. What do you do?
Well, we have two methods that can help you bust through that plateau and start giving you those awesome gains again: drop sets and supersets. We’re sure you’ve heard of these techniques before. They aren’t mind blowing new tricks, but they are an important part of a bodybuilder’s arsenal when you find yourself stuck. Knowing how to perform these and when to perform these, plus knowing just what they can do for your gains will make all the difference in the world.
Let’s talk drop sets and supersets and explain what these two techniques can bring to your workouts and those plateau bursting goals. With the right approach to your training and maximizing the best for your gains, you will better see those training wants and needs for the best results.
What Is A Training Plateau?
A training plateau is when your training stalls out and there isn’t much progress. When we work out, our muscles get used to those exercises over time, so eventually they start to anticipate what’s coming and growth starts to stall out (1). This can be devastating for our gains and will only hurt us in the long run.
If you aren’t one to want to change up your routine totally, although you need to eventually, there are ways to sort of cheat the system that can really burst through plateaus so you see those gains you want most. Here is where drop sets and supersets come into play and these will work wonders for you as you look to break plateaus and increase muscle growth and overall gains.
Drop Sets & Supersets For Busting Through
It’s time to talk drop sets and supersets. As two of the most effective ways to burst through a training plateau, these will work wonders when added to your routine for the best gains and overall results.
Drop Sets
So, let’s say you can’t seem to move up in weight anymore. You push and push but always seem to hit failure within a work set. What do you do? Drop sets are a great way to keep stressing your muscles and increasing your strength so you continue to push and push past that plateau (2).
Drop sets are a technique where you drop weight after you reach failure during a particular exercise and continue to add reps to the workout. For example, let’s say you hit failure with dumbbell shoulder presses at 10 reps. Drop some weight and then do 10 more reps. Then after that, drop a few more pounds and do another 10 reps. What this does is keeps the muscle working, but since it was to failure, you need to drop weight so you can actually lift the weight.
This way, even if you hit your limit, you can keep pushing further and further until even the slightest amount of weight is killing you. And by doing this, you can continue to push yourself without sacrificing form, keeping your workout safe and allowing you to continue to grow even when all hope seems lost.
There is no specific or magic number to drop when you perform this technique. The key is to be able to drop enough weight so you can complete another set to the point of almost failure. By constantly pushing yourself, constantly stressing your muscles, and hopefully constantly breaking past that plateau you will see better results so come training and competition time, you will tackle any and all of those wants and needs.
Supersets
Does your workout consist of a traditional body part training split? Are you starting to hit that wall? Then maybe it’s time to start incorporating supersets into your routine. A superset consists of pairing two movements that normally work opposing muscles (deadlifts and squats for example) and the point is to complete one set of each exercise one after the other without rest to create one “superset.”
Supersets are nothing new and anyone familiar with hardcore exercising should already know what it is. But maybe you aren’t including them in your workout. If you’re stuck, maybe you should reconsider. Supersets are great at getting a pump, when your muscle tissue becomes so filled with blood that your muscles literally look like they are about to explode. All bodybuilders want to gain that pump and a superset is the perfect way to get it. You can also save time in your workout because you are limiting rest and allowing yourself to just plow right through any workout (3).
A superset will get every last bit out of your muscles in a workout. It will take you to new levels and hopefully push you past the limits that have been preventing you from making progress in the gym so you see the best results possible.
Wrap Up
When it comes to your training and performance, drop sets and supersets are exactly what you need to see the best gains possible. By working to eliminate any muscle confusion, and take down those dreaded training plateaus, these two approaches to training are perfect for seeing the best gains possible. You work hard inside and out of the gym and should be rewarded for all that hard work. Place drop sets and supersets into your routine today and see how these can transform your results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Weakley, J.; et al. (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. (source)
Arnold Classic Moments: Rich Gaspari & The First Ever Arnold Classic Victory
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The moment Rich Gaspari won the first ever Arnold Classic.
ARNOLD CLASSIC MOMENTS – is a special video series commemorating the 30 year anniversary of one of the biggest bodybuilding competitions in the world. Legendary bodybuilders tell their personal moments in the Arnold Classic and share the oral history of what makes this specific competition rise above the rest – making a lasting impression for years to come. Each new moment airs every Thursday.
Rich Gaspari is a legendary name for many reasons. He landed in second place multiple years in the Mr. Olympia and is considered one of the top uncrowned champions in that competition. He started Gaspari Nutrition – which changed the game for supplements in bodybuilding.
He is also the first ever Arnold Classic champion – winning the original contest when he was only 25 years old. It’s a stellar accomplishment that can never be taken away from him and an integral part of the epic history of the Arnold Classic.
To this day and for that very reason – Rich Gaspari has been constantly involved with the Arnold Classic Ohio competition and expo. He has nurtured the Arnold Classic Amateur – a testament to his own historical underdog status and his keen ability to sniff out future champions before the rest of the pack. He has consistently been a presence in the Arnold Classic over the past three decades.
So to celebrate the 30th anniversary of the Arnold Classic – Rich Gaspari retells in vivid detail the moments leading up to his unforgettable victory. Transporting us all back to a very different time and revealing intimate details that make for a fascinating story. Watch the full oral history of the first ever Arnold Classic win above.
Oleksii Novikov Is Raising Money To Help Ukrainian Soldiers Fighting Against Russia
Oleksii Novikov is using the money to go toward food, medical supplies, and equipment.
Oleksii Novikov is making sure to provide help to his country of Ukraine as it continues to fight against Russian attacks. The former World’s Strongest Man winner used his social media as a platform to request help from others in the form of financial donations.
Novikov currently has 133k followers Instagram. This is where he posted a video asking for help to provide Ukrainian soldiers with food, water, medical supplies, and equipment during this time. He added a screenshot of a bank account with instructions on how to send money and explaining where it would be going.
“Sending cryptocurrency is as easy as choosing the amount to send and deciding where it goes. One way to send bitcoin, then, is to simply copy the recipient’s address to your clipboard, then paste it in the send field.”
Russian President Vladimir Putin called for the invasion of Ukraine last week. That same day, Ukrainian President Vlodymyr Zelensky declared the area in a state of emergency. Putin claimed the next day that the decision was a preventive measure against the North Atlantic Treaty Organization’s expansion into Eastern Europe. However, Ukraine is not part of the NATO.
This is being considered the most significant attack against a sovereign nation in Europe since World War II. Now, many are beginning to help soldiers and this includes Novikov, who is preparing to get back on stage and compete.
Oleksii Novikov is scheduled to appear at the 2022 Arnold Strongman Classic on March 4-5 in Columbus, OH. This event will feature some of the top strongmen in the world and Novikov will be one of the big names present. He is one of three World’s Strongest Man winners that will compete, along with Tom Stoltman and Martins Licis. Mateusz Kieliszkowski will also be present in Columbus as a two-time WSM runner-up. Licis began his training for the event back in December and will look to put on quite a show.
Oleksii Novikov continues to be an elite strongman and he is using his platform to help his country of Ukraine. This is good work from the strongman as the battle against Russia continues. Ukrainian soldiers will hopefully have the necessary assets needed moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Roelly Winklaar is Looking Considerably Downsized
Roelly Winklaar has lost some mass.
Roelly Winklaar is looking very downsized in a recent update. The veteran bodybuilder has lost a considerable amount of mass since his last day m stage performance.
Carrying around a considerable amount of muscle on your frame isn’t particularly healthy. It’s one of the reasons so many people refuse to become bodybuilders. The health risks involved are just a bit insurmountable for the average Joe. Those in the Men’s Open division in particular pack pounds and pounds of mass onto their frames.
The recent rash of deaths in the bodybuilding community has been causing major concerns. Even the relatively younger Antoine Vaillant has had to deal with recent health scares. One can only imagine that it has to do with the profession that these competitors are in.
Roelly Winklaar however appears to be going for a different look these days.
Known for having an extremely massive physique, Roelly Winklaar has never been a small man. That said Winklaar is looking much different than he has in the last decade.
Recently Roelly Winklaar has resurfaced, but he doesn’t look anything like we’re used to seeing him. The veteran bodybuilder looks considerably downsized. Winklaar has gone from looking like this…
To most recently looking like this…
While it’s certain that Roelly Winklaar has lost a ton of mass, the reason why isn’t yet known. But what is certain is that this is a Winklaar we’ve never seen before. Hopefully it’s not because of a health risk of some kind. If it’s because he’s looking to retire it would also be pretty shocking. We’ll see how this story continues to develop.For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Jim Stoppani: Protein Sources & Intermittent Fasting, Explained
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Jim Stoppani breaks down the pros and cons of different protein sources and evaluates intermittent fasting.
Not all protein is created equal. If you are a bodybuilder or athlete, you are most likely aware of the different protein supplement formulas that exist on the market. The key three being whey protein, casein protein, and beef protein. We turned to Jim Stoppani, an exercise physiologist to break down just when is the right time use each kind of protein. He also discusses how intermittent fasting works – and when it should be used. In our latest GI Exclusive, Jim Stoppani explains the pros and cons of each protein source and if the growing fad of intermittent fasting is legit.
In 2022, there are more supplement companies than ever before. What was once a niche market has exploded alongside the health boom. There are now thousands upon thousands of brands, product types, and formulas. How does someone know what to choose? This week, as we speak with Jim Stoppani, we focus primarily on protein powder. What is the right protein powder to take when looking to build muscle?
Whey Protein Powder vs Casein Protein Powder
Whey protein powder is surely the most popular protein supplement on the market today. But that doesn’t mean it should be your single choice of protein supplement. Jim Stoppani breaks down the difference between whey and casein protein – and how both can benefit you.
As Jim Stoppani explains it, casein protein powder use to get a bad wrap. This was because it breaks down in your body slower. Due to this, many would turn to whey protein powder instead. It gets into your blood faster – thus helps you build muscle faster for your workouts.
But as time and studies have grown – it has become clear that casein protein has its benefits for those looking to build muscle. Nothing has changed about the two protein sources per se. Instead, we have a better understanding of the human body and how it uses protein.
Jim Stoppani explains that the fast acting whey protein is both a blessing and a curse. It is generally accepted that whey protein leaves your blood stream within two hours. This is good in the short term. But modern science has also recommended that casein protein is a great addition to your supplementation as well.
Jim Stoppani breaks down how casein protein is like an onion. It has layers that take longer to break down into your body. This is good in the long term as your body recovers to build back muscle. This is why it’s best to have either a protein powder blend formula or to take your own combination of both whey and casein protein powder. In tandem, you get the best of both worlds for optimal results.
What about beef protein supplements?
Jim Stoppani also takes a look at beef protein powders. The first fact he wants to make clear – beef protein powder is not ground up meat. In fact, it’s collagen – beef cartilage. Why does this matter? Unlike whey or casein protein – beef protein does not provide an anabolic benefit for the body.
Does this mean you shouldn’t take beef protein? It’s certainly less in vogue than it once was. But of course, all protein sources still provide the core element of protein your body needs. Particularly when you are resting and sleeping for recovery. That being said, those who are looking to make real muscular gains on the level of a bodybuilder should likely turn towards the other options.
Intermittent fasting and bodybuilding
Jim Stoppani also touches upon intermittent fasting. This diet trend, which is defined by having short term periods of fasting, has become extremely popular over the past decade. But is it simply a long term fad? Or does it have real benefits for both health and weight loss?
Stoppani explains that intermittent fasting is essentially something we do naturally every day. When we sleep, we forego eating for at least six to eight hours. That’s fasting. But there are some great health benefits to be had if we extend that time period a bit longer.
Jim Stoppani details how we can simply add 2 hours to the front and back of our sleep schedule to ensure somewhere between 10 and 12 hours of not eating. This is a great tool for weight loss. However, Stoppani would not recommend such a diet to an active bodybuilder. This kind of fasting goes directly against the goal of building muscle. It puts you in such a deficit that muscle loss is inevitable. Essentially, you would be actively pulling back and forth and slowing down your muscle building goals unecessarily.
That doesn’t mean Jim Stoppani is against intermittent fasting completely. He understands why it’s such a popular weight loss diet. It’s effective and it’s user friendly. Other diets demand you “do the math” by counting calories or other nutrient values. It puts people in the position to constantly stress themselves out. “If I eat this cookie now, maybe I can skip dinner and then later have a light salad.” It’s these kinds of thoughts that make dieting hard.
Intermittent fasting makes things easy. Everything is a yes or no question. Are you currently fasting? Then don’t eat. Are you in your “open” period for eating? Then go ahead and have that cookie. Intermittent fasting allows for more leniency on what kinds of food you eat. Of course, Jim Stoppani further explains that doesn’t mean you can eat burgers and chocolate all day. But it’s certainly less strict than other diet options.
Wrap Up
Jim Stoppani has the knowledge and research to back up the reason behind why things work and others don’t. That’s why his explainers on both protein sources and intermittent fasting are so valuable. Understanding the why behind the how can help encourage motivation behind these tactics. Make sure to check out Stoppani’s full explainer in our latest GI Exclusive segment above.
Chris Bumstead Details 5,000-Calorie Bulking Diet
Classic Physique Olympia champ Chris Bumstead has entered the bulking phase of his preparation.
Chris Bumstead is officially in the bulking stage of his Olympia preparation. The event is scheduled to take place from Dec. 16-18 and will return to Las Vegas. The Classic Physique champion recently shared his bulking diet that totals around 5,000 calories per day.
Bumstead took to his YouTube page to share the video. He has won the previous three Classic Physique Olympia titles and is the competitor to beat in this division. After a battle with COVID-19 in December, Bumstead is back to gaining size and strength day in and day out.
Chris Bumstead was forced to take time off from the gym. This is when he lost around 28 pounds before returning to the gym. After a few weeks, Bumstead began training again and has put the size back on. He is currently 255 pounds and will continue to bulk as the year goes on.
Bumstead detailed his entire diet for fans to check out. The breakdown of his meals can be seen below.
Chris Bumstead Bulking Diet
Meal 1 – 1,344 Calories
Chris Bumstead mixes up his breakfast but in this particular video, he shared a recipe for a protein shake that he likes to consume in the morning twice a week.
70 grams oats
2 scoops Whey protein isolate
1 scoop fiber
19 grams almond butter
1.5 bagel
ghee butter
Meal 2 – 980 Calories
The second meal of the day is from a meal prep service called Mega Fit. Bumstead admits that he is not usually a fan of these services but it allowed him to prepare many meals at a time.
7 ounces steak
2 cups white rice
Meal 3 – 760 Calories
This is the pre-workout meal for Bumstead. It is similar to the second meal but substitutes chicken for steak. He explains that he feels chicken is easier to digest than steak so this is why he saves this one for before workouts.
6 ounces chicken breast
2 cups white rice
Meal 4 – 779 Calories
The sweet potatoes in this meal are consumed raw so they do not shrink while coking.
500 grams raw weight sweet potato
165 grams ground turkey
1 banana
Meal 5
Chris Bumstead downsizes the portions a bit in this meal but the make up is the same as meal four. This is a meal to balance out proteins and healthy fats. Bumstead explains that he likes to have carbs after workouts and he consumes fats towards the end of the day.
170 grams ground beef
300 grams sweet potato
half avocado
Meal 6
Bumstead ends his day with another shake. This one includes almond butter and Glutamine, which will improve digestion.
80 grams oats
32 grams almond butter
1 scoop Whey protein isolate
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Frightening Video Shows Woman Crushed To Death By 397-Pound Barbell In Mexico City Gym
A woman was attempting a huge lift at a Gym Fitness Sport centre in Mexico City.
A woman was killed after attempting a 397-pound lift at Gym Fitness Sport centre in Mexico City last week. The barbell appeared to be too heavy and ended up falling onto her neck, crushing it between the bar and bench.
There was footage of the incident that happened at the gym in Peralvillo, Cuauhtemoc in Mexico City. The horrifying accident happened in front of the woman’s daughter and other gym goers. Many rushed to her aid after the near 400-pound weight fell on her neck, according to The Mirror.
The woman’s daughter and another man who was present during the lift attempt tried to free her by lifting the barbell. This is when two other gym goers attempted to get the weight off. This did not help in time as the woman died on the spot.
The woman has yet to be named. Her daughter received psychological support after witnessing the incident. Also, an investigation has been launched by the state’s prosector’s office. The owner of the gym, who also remains nameless, was arrested for a brief amount of time so the woman’s identity could be confirmed.
The investigation remains ongoing and more details will be released moving forward.
There are many incidents in the gym where injuries occur due to weight on a barbell. In one recent instance, an injury was avoided when Larry Wheels spotted Mike Edwards when his hand slipped during a bench press. The weight slammed on the chest of Edwards but Wheels quickly helped lift to avoid further injury.
This is an unfortunate event and more details will be released as the investigation proceeds. Generation Iron sends condolences to family and friends of the woman, especially her daughter who was present during the accident.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 Essential Fats You Need For Your Bodybuilding Diet
Eat fat, build muscle.
To the uninitiated, the very mention of fat makes them think of burgers smothered in cheese, greasy French fries, and oil slicked pizza, but those aren’t the essential fats we’re talking fats. To the bodybuilder, the word fat can just as easily translate to foods included in their diet that can bring about great results if utilized correctly.
Fats can be your best friend if you choose the right ones. As we’ve mentioned before, there is a world of difference between the common way we use the word “fat” and dietary fats. With a stigma around fats for what they are and how they’re used, essential fats can provide energy and work for a host of benefits to aid in all things bodybuilding as you look to continue to work hard and shred.
You want to make sure that fats are not neglected in your diet for they help round out those macronutrients we all need. With the right balance of fats, protein, and carbs, you are well on your way to see those gains you want most. It just takes the right attention and proper care to best get those essential fats in your diet.
Let’s take a look at fat and see why essential fats, are, well, essential. We’ll talk the benefits of fats and which fats should absolutely be in your diet for what they can do for all areas of your gains.
Benefits Of Fats In Your Diet
The benefits of fat are undeniable and will make you reconsider if you don’t get enough in your body. Benefits of fats include:
Better energy: Fat can be converted into energy to give you that boost for your workout and everyday life to keep you moving more efficiently.
Enhance brain function: Fats increase the production and release of neurotransmitters to better support your brain function (1).
Increase nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
5 Essential Fats For Your Bodybuilding Diet
Let’s take a look at 5 essential fats for your bodybuilding diet that will absolutely help you with everything you need. By putting these into routine, you will better prepare yourself to handle all of those nutrient goals you seek.
Fish Oil
Filled with essential omega-3 fatty acids, fish oil is a great fat that any athlete should have in their dietary plan. Fish oil supplements can help prevent muscle breakdown, are great for joint health, and does wonders for brain functionality. It’s an anti-inflammatory gem and a fat you should absolutely consider (3). Check out our list of the Best Omega-3 Supplements for some awesome products that will seriously work wonders for you.
Avocados
This natural fat sourced food is great for a bodybuilder for a variety of reasons. If you wish to clean bulk, this food provides a high calorie count while at the same time offering monounsaturated fats that can prevent fat redistribution to the midsection (4). You can bulk up while at the same time keeping your abs ripped and shredded. Perfect to add to toast, eggs, or alongside a lean meat, this is a versatile and convenient fat food that is nothing but great for you.
Related: Your Guide To Healthy Fats & What To Avoid For Gains
Salmon
The king of fish, Salmon is a great food for bodybuilders. The fish is filled with a variety of beneficial nutrients. It contains omega-3 fatty acids and also provides a great amount of protein. The omega-3 fatty acids prevent muscle protein breakdown while at the same time providing the protein needed to build muscle. Conducive to most diets, salmon is that go to fish for bodybuilders because it is easy to cook and tasty to eat. It goes well with a variety of other foods and is most certainly one of those to not take for granted.
Nuts
Nuts are a great fat to have in your diet plan. They help to maintain your blood sugar levels, which in turn transforms into energy and alertness. Walnuts in particular contain omega-3 fatty acids (can you see the trend yet), but others nuts like almonds, cashews, and peanuts, among many others, are just as great of options (5). Along the lines of nuts are those nut butters which are nice sources of fat as well and give you an alternative to the traditional peanut butter. Nuts make for a great snacks through the day that can boost your energy levels. Moderation is key but they are versatile and convenient as well to get those fats into your body.
Olive Oil
Another oil that’s beneficial is olive oil, especially of the extra virgin variety. Olive oil is loaded with monounsaturated fats which is great for heart health and offers a healthy oil option (6). Not only that, but it also helps prevent muscle breakdown as well. Perfect for cooking or adding with something like balsamic for that salad dressing, olive oil is a great ingredient to have for a variety of things in your diet.
Wrap Up
We cannot take essential fats for granted in our bodies and by putting an emphasis on them, we can better tackle all of those important bodybuilding and dietary goals we need to most. With the right approach to nutrition, making sure we balance out our macronutrients is incredibly important. With the right essential fats in your diet, you will be well on your way to seeing only the best gains possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Calder, P. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Duarte, P.; et al. (2016). “Avocado: Characteristics, health benefits and uses”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Guasch-Ferre, M.; et al. (2014). “Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study”. (source)
15 Reasons Why People Hate Working Out
Reasons Why People Hate The Gym
There are two types of people, the ones who love working out and the others who hate the idea of it. There is no middle ground. You might love to train but at the same time, your parents might not understand why you waste your time and money on such a useless (according to them) thing.
We think we have figured out why people have such extreme feelings about hitting the gym. Our goal with this article is not to shame anyone. We want to shed light on facts so that people can be more accommodating.
All-in or Nothing
You’re either living the fit lifestyle or you’re not. Knowing the fact that you won’t see the desired results if you follow a training program for 4 days a week and do as you please on the other 3 days is a deal-breaker for many people.
Not Being Able To Change Your Body image
For many people, their happiness and self-worth are directly related to their body image. They sulk if they can’t get the results or arbitrary factors like the number on the scale to go in their favor.
People Who Lift Do So To Show-Off
It’s no secret that lifters are thought to be self-obsessed narcissists. Many people never get a gym membership just because they want to avoid the tag. They don’t want to be judged by how much they can bench.
Forever Dieting
Following a balanced diet is one of the most crucial aspects of a successful transformation but it can be hard and boring. The idea of eating the same food every day isn’t appealing to everyone.
It Never Stops
Once you hop on to the fitness bandwagon, all your decisions will be influenced by it. You might have to cancel going out with friends or family because of your workouts, and the gym might be the first thing you look for while you’re planning a vacation.
Too Many Fads To Keep Count Off
There are indeed many fads in the fitness industry and they go away as fast as they come. Learning about new diets, training principles, and supplements every few weeks is too much for some people.
Workouts Are Intense
Out of all the people who get a gym membership, a big number quits within a year because they can’t see the desired results. A transformation needs much more than walking on the treadmill for 20 minutes and it’s too much to ask off many people.
Supplements Are Sh*t Expensive
There is a myth that you can’t build muscle mass without supplements. Some people avoid supplements because they are out of their budget and others think that they do more harm than good.
Who Needs Injuries?
Training is one of the most intense sports and the probabilities of an injury increase four-fold when you’re around the unforgiving iron. Some people would rather sit on their couch all day long than be crushed under a barbell.
Aesthetics Are Everything
Many people diss working out because they think it’s all about looking good naked. Some of these people advocate working on mental and spiritual well-being instead of the gluteus maximus.
Always Be Critiquing
As the great Joe Weider once said, “Looking at himself, a serious bodybuilder isn’t admiring, he’s looking for trouble. And he sees trouble, every time.” There is a thin line between self-critiquing and self-loathing and as a fitness enthusiast, you always have to mind your step.
Comparing Your Physique To Everyone
As you start training, sooner or later, you’ll find yourself comparing your muscles to people in your gym – or that guy on Instagram. Once this happens, it all goes downhill from here.
Solo Sport
Many people join a sport because they like to be around people and want to be part of a team. Bodybuilding, on the other hand, is one man’s game and is arguably the most selfish sport.
The Need To Find A Cult
After people get a gym membership, they soon start finding a cult to join. They are torn between loving or hating the squats, being a carnivore or a vegan, bodybuilding or CrossFit, keto or paleo, etc.
Acute Self-Loathing That Comes With Missing A Workout
No matter who you are, where you’re from, what you do – if you’re living the fit life, you’ll have faced the agony that comes with missing a workout. The struggle of making up for a missed workout in the next session is real.
How often do you workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Perform the Perfect Skull Crusher To Build Impressive Triceps
The Ultimate Exercise for Tricep Building
Regardless of whether you are a powerlifter, bodybuilder or sports athlete, you should be performing some form of tricep strengthening exercise in your training program.
Developing the triceps can have a positive impact on both strength, aesthetics and technique. However, despite this, many still fail to perform tricep work regularly enough.
If you are looking to improve your pressing and lockout ability for exercises such as bench, dips, handstands, snatch, and jerk, then there is a great need for strong triceps.
This article will review one of the best tricep strengthening exercises that you should be doing – the tricep skull crusher.
Not only will it breakdown skull crusher technique and explain a number of the benefits associated with the exercise, but it will also provide a selection of variations and alternatives.
Skull Crusher Technique and Muscles Worked
The skull crusher is an isolation exercise that specifically works the triceps. Isolation exercises involve moving through only one joint – in this case, the elbow joint.
Although other tricep-orientated exercises, such as the close grip bench press and dips, effectively work the triceps, there are other muscles that assist in these exercises as movement occurs through multiple joints.
Both single and multi-joint exercises have been found to be effective for building strength and size (1).
The benefit of the single-joint component of the skull crusher forces the triceps to do all the work which means they receive a large training stimulus and consequently adapt greatly.
Along with the triceps, an array of shoulder stabilizing muscles must activate in order to maintain stability in the shoulder joint.
These muscles do not change in length through a concentric or eccentric contraction, they contract isometrically which means the muscles are contracted however do not change in length.
This isometric contraction, primarily of the rear delts and scapular stabilizers, holds the upper arm in place. This then allows for deep elbow flexion and to place the demand on the triceps.
Detailed below you will find a step by step guide that will allow you to perform the perfect skull crusher.
Step 1
Set up a flat bench and grab a barbell using a shoulder-width grip. Lie back on the bench and press the bar up so that it sits directly over the top of the chest. The arms should be fully extended.
Grip width can be adjusted if necessary to find a grip that suits you best. The key point to ensure that the muscles of the upper back and around the shoulder blades can engage to stabilize the shoulder joint.
Step 2
From this position, keeping the upper arms fixed, bend at the elbows so that the barbell drops down towards the head.
As the barbell lowers, ensure that the elbows are tucked in tightly and do not allow them to flare out. Concentrate on squeezing the bar and keep the upper back muscles engaged throughout this phase.
Step 3
Once the barbell is directly above the cranium with the elbows in deep flexion, let the upper arm move backwards slightly.
Doing this will increase the stretch on the triceps while simultaneously maintaining tension on the muscle at the bottom of the movement.
Step 4
From there, pull the upper arms back to their original position and powerfully extend at the elbow to bring the arms out of deep flexion and return to the straight arm starting position.
Be wary of bringing the elbows too far forward during this step as this will reduce tricep isolation and potentially increase the strain placed on the shoulder.
4 Benefits Associated With Skull Crushers
Most athletes and lifters will benefit from performing skull crushers in one way or another. Listed below you will find 4 of greatest benefits associated with the skull crusher.
1) Increasing Tricep Strength
The most evident benefit of all is the fact that the exercise strengthens the tricep muscles. Having strong triceps will be beneficial for all pressing exercises and for improving shoulder stability.
For the powerlifter, having strong triceps is essential during the bench press. Considering that the triceps control elbow extension (2) they are particularly important during the lock-out.
In Olympic Lifting, having strong triceps will facilitate a more efficient catch in the jerk and the snatch and improve overhead stability.
More generally, improving tricep strength will have a positive impact on elbow joint health.
2) More Efficient lockouts
As stated, the triceps are most responsible for locking out the elbow joint. Having a strong lockout will facilitate a better bench, jerk and snatch.
By focusing on building tricep strength and size, most athletes and lifters will improve their lockout and therefore improve their overall performance.
3) Elbow Joint Health
Appropriate strength training can improve the health of many joints throughout the body and has been found to be useful for improving bone and joint conditions (3).
Providing that volume, intensity and technique is in place, the muscles will adapt to become more efficient at dealing with forces and stress.
This will take a lot of the strain of the connective tissues that surround the joints – ligaments, tendons and cartilage.
Therefore, increasing tricep strength can help to reduce the risk of elbow injury – specifically overuse injuries.
4) Increased Tricep Size
For a number of athletes, improving muscle size is a priority. For those looking to increase arm size, it is important to heavily target the triceps.
When building mass in the arms, most individuals focus too heavily on the biceps. In actuality, the main focus should be on tricep development as the triceps take up two-thirds of the upper arm.
Therefore, increasing the size of the triceps will cause the arms to look much bigger and fuller.
Skull Crusher Variations and Alternatives
In this section, you will find 3 variations and 3 alternatives to allow you to best progress or regress your training where appropriate.
Dumbbell Skull Crushers
One of the more simple changes that can be made to the skull crusher is to use dumbbells instead of a barbell or EZ bar.
The movement required is absolutely identical however using dumbbells forces the arms to work individually. This is particularly useful for any lifter who struggles with strength imbalances or stability issues (4).
Another benefit of the dumbbell variation is that it may allow for a greater range of motion and therefore place even more stress on the triceps.
Incline Bench Skull Crushers
As the name suggests, this variation involves setting a bench on a slight incline before performing the skull crusher. Feel free to use barbells or dumbbells for this variation.
The incline will cause a greater tricep stretch and allow you to target the tricep from a different angle. Both of these can facilitate an improvement in tricep strength and size.
Skull Crusher Negatives
Negatives involve focusing on the eccentric (lowering) phase of the movement. This advanced training method has been found to increase muscle damage and boost hypertrophy (5).
To maximize the eccentric phase of the skull crusher, very slowly lower the bar for a period of 3-5 seconds until it is directly over the head.
Consider using a spotter for safety and also to allow you to maximally work the triceps.
Close Grip Bench Press
The first alternative to target the triceps is a bench press variation. Assuming a close grip on the barbell during a bench press will predominantly recruit the triceps and pecs (chest).
In order to maximize tricep activation, look to tuck the elbows in tightly to the ribcage as the barbell is lowered to the chest.
The close grip bench press is not only great for tricep development but it will also facilitate a better lockout and is the perfect bench alternative for those with shoulder issues.
Dips
Full dips performed on bars or rings are a superb mass building exercise for the chest, shoulders, and arms.
For those who are new to dips, bodyweight will more than suffice to start with. For those who are more advanced, look to use additional resistance through the use of a dipping belt.
Remember, when it comes to strength training, you must always aspire to gradually make things more challenging if you want to continually improve in strength and size
Overhead Tricep Extensions
The final alternative is probably the most similar to the skull crusher in terms of movement. This exercise can be completed using barbells, dumbbells or cables.
The benefit of the overhead tricep extension in comparison to the skull crusher is that it may be less taxing on the elbow joint which is specifically important for those with elbow issues.
As the name suggests, the exercise involves holding the load overhead with straight arms. From that position, the elbows flex to drop the weight down before driving back up to the starting position.
Final Word
In comparison to other tricep focused exercises, the skull crusher reigns supreme. Not only will it effectively increase tricep strength and size but it may also facilitate performance with other lifts.
Therefore, the skull crusher, with its many variations and alternatives, should be seriously considered when designing a strength training program.
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References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Landin, Dennis; Thompson, Melissa; Jackson, Meghan (2018-4). “Functions of the Triceps Brachii in Humans: A Review”. Journal of Clinical Medicine Research. 10 (4): 290–293. doi:10.14740/jocmr3340w. ISSN 1918-3003. PMC 5827912. PMID 29511416.
3-Westcott, Wayne L. (2012-7). “Resistance training is medicine: effects of strength training on health”. Current Sports Medicine Reports. 11 (4): 209–216. doi:10.1249/JSR.0b013e31825dabb8. ISSN 1537-8918. PMID 22777332.
4-Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011-3). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. Journal of Sports Sciences. 29 (5): 533–538. doi:10.1080/02640414.2010.543916. ISSN 1466-447X. PMID 21225489.
5-Vogt, Michael; Hoppeler, Hans H. (June 1, 2014). “Eccentric exercise: mechanisms and effects when used as training regime or training adjunct”. Journal of Applied Physiology (Bethesda, Md.: 1985). 116 (11): 1446–1454. doi:10.1152/japplphysiol.00146.2013. ISSN 1522-1601. PMID 24505103.