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Ben Pollack Talks PED Use and Side Effects on Recent Mark Bell Podcast
Ben Pollack opens up about PED usage on recent Mark Bell podcast.
Ben Pollack joined Mark Bell on his podcast to discuss PED usage and it’s side effects. The two went in depth about the truth and ramifications of using anabolic substances.
When an athlete decides to participate in a competitive sport their ultimate goal is to win. To put yourself through a grueling training camp, sacrifice your time, put in continuous effort and not get a victory can be a crushing ordeal. It can be not only physically demanding, but mentally taxing as well. So it comes as no surprise that some athletes will turn to performance enhancing drugs.
PEDs have a negative stigma in the court of public opinion. Many consider taking performance enhancers or steroids as cheating. But in certain circles taking such substances isn’t as frowned upon. In strength sports like powerlifting, bodybuilding, and strongman competition, the use of anabolic substances isn’t at all uncommon.
Still, the subject is a sensitive one which many athletes refuse to touch upon. But not powerlifter Mark Bell and fellow strength athlete Ben Pollack.
What’s the difference between #nattylife and Natty Light? I’ll share the best answers in my stories ?
Tempo axle squats and #sledpush with @b3sciences BFR bands for some extra pump work today. I did 4 runs with 8 plates on the sled which was very difficult but not as bad as having to put the plates away after.
Recently Dr. Ben Pollack joined Mark Bell on his Strength Project podcast to discuss steroid usage as well as it’s side effects. One such side effect of Pollack’s PED use was that his shoe size increased by two sizes. The two go in depth discussing the unfiltered truth about using PEDs.
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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.
Bodybuilding Champion Frank Calta Has Passed Away At 75
Frank Calta began opening gyms at a young age to accomplish his goals.
Frank Calta is one of the pioneers of bodybuilding who was a champion and went onto open gyms to help others accomplish their goals. Calta has passed away at the age of 75. The bodybuilding champion remained an influential voice in the sport for the duration of his life.
Calta’s career hit a peak in 1978 when he won the Mr. Pennsylvania and Mr. North American titles. Calta grew up in Pennsylvania and this is where he grew a passion for fitness and bodybuilding. It all began in his basement when Calta was in his early 20’s.
“My dad was a private and a proud man. He wouldn’t want people crying over him or feeling sorry for him. He’d want to be remembered for how he lived — tough and hardworking,” said Treon Calta, Frank’s son.
Frank Calta wanted to put on some weight and this is when he opened his home gym. He had a set of dumbbells that were used along with some other equipment donated by friends. They all worked out in this home gym but it later became too crowded. This is when Calta decided to rent some space and charge a membership fee. As the business continued to grow, Calta opened a second location across the street.
After winning two bodybuilding titles in 1978, Calta decided to move from Pennsylvania to Tampa. One year later, Calta opened his first gym called Frank Calta’s Super Fitness. He continued to train and made some more noise in the state of Florida.
In 1979, Calta won the Mr. Tampa and Mr. Florida bodybuilding competitions. He began turning heads as a bodybuilder and possessed incredible strength. Calta was able to bench press 450 pounds and squat 575 pounds at the peak of his career. The number of gyms opened by Calta quickly grew to five and saw great success.
In 2012, Calta’s wife, Tina Calta, passed away and this is when he began closing some gyms. He also sold five Punch Boxing for Fitness locations.
Frank Calta will be remembered for his impressive physique and his work off the stage opening a number of gym locations to help others accomplish their goals.
Generation Iron would like to send condolences to the family and friends of Frank Calta during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Andrea Shaw: How Offseason Bulking For Female Bodybuilders Is “Way More Emotional”
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Andrea Shaw talks about the differences between Men’s Open and Women’s Open bodybuilding – and how much more of an emotional impact bulking has for women.
It’s generally understood that the gaze and expectations on female bodies are far different than they are for men. So how does that play out in the world of bodybuilding? A sport where the perfection of a physique is judged by audiences and judges alike? There has often been a controversial discussion about “femininity” for the bigger female divisions such as Women’s Open. But that challenge also finds its way beyond just the stage. Much like any other athlete in the sport, female bodybuilders need to bulk during the off season. In our latest GI Exclusive, 2x Ms. Olympia Andrea Shaw opens up about the emotional impact of bulking during the offseason for women.
Andrea Shaw discussed previously with us about the concept of femininity in the female divisions of bodybuilding. She believes that a Women’s Open bodybuilder can certainly be feminine at the same time as successfully competing. That being said, she also thinks that femininity should not be a judging factor on the stage. That should be a personal choice. At the end of the day, the physique should be judged in the same way the Men’s Open division.
That being said, just like Men’s Open, women also need to go through the same kind of cycles during prep each year. That mean’s they also have to go through a bulking off season stage. This is to build more muscle with the plan to eventually cut down and become conditioned before a competition.
But for those women who value their femininity, the bulking phase can be a much more emotional challenge than it is for men. Or at least, that’s what Andrea Shaw believes based on her personal experience and discussions she has had with other female competitors.
This is in part because of a personal desire to maintain a certain feminine look. But it’s also because of the systemic gaze and expectation put on women in culture. If a man bulks up, there’s less of a chance that he will receive comments or criticism – depending on how much weight we’re talking about. For women, it can be a game changer in how they are perceived and even treated.
“Women handle it way more emotionally. Way more,” Andrea Shaw states in our interview. She continues:
“Because it does start to kind of wear on you that ‘Oh my gosh a month ago I was no where near this heavy.’ I mean you know, I put on twenty pounds. Especially bodybuilders. I think the more muscle mass you have, you’re going to see the increase in pounds a little faster. Like even now I’m already up twenty pounds from the show… but you know, I reversed out. I took my time. But still that’s naturally what my body wanted to do… so when you get into the acceptance phase of, you know, you’re going to have that happen then it’s okay.”
Andrea Shaw went on to say that she speaks with many other fellow competitors who have trouble coping with off season bulking. Their clothes stop fitting and they feel like they are losing a part of their physique that they identify with. But Shaw maintains that acceptance of this part of the cycle is necessary.
The reason it’s necessary is due to the harsh reality that no competitor can really stay that conditioned 365 days a year. It wouldn’t be healthy. And with the pressures put on women to look a certain way – it can become dangerous if a woman doesn’t accept the bulking phase and succumbs to outside pressure. That can lead to health dangers.
You can watch Andrea Shaw go into full detail about bulking in Women’s Bodybuilding and more on contest prep in general by watching our latest GI Exclusive interview segment above!
Strongman Bud Jeffries Has Died At 48 Years Old
Bud Jeffries was a powerlifter and strength coach during his career.
Bud Jeffries passed away on Friday at the age of 48. He was a former powerlifter and strongman turned weightlifting coach who was known for his incredible feats of strength.
Jeffries’ wife, Heather, took to Instagram on Saturday to make the announcement. She revealed that he collapsed during a workout. She tried to resuscitate him before medical help arrived. There has been no cause of death confirmed but Heather explains that it could have been a pulmonary embolism.
“I have been trying to find the right words to post to all of you. I am heart broken and overwhelmed to have to say that yesterday afternoon, Friday, January 21, around 3:30, while doing a light training session outside, Bud collapsed. I performed CPR until medics arrived, but after lengthy efforts to resuscitate him, he never recovered.
It would appear to have been a pulmonary embolism, but that has not as yet been decided as the final cause. Possibly a result of his brief bout with Covid in early December – again that has not been determined.”
Bud Jeffries began training at age 14 in hopes of becoming a football player. He played at the high school level while also training as a powerlifter. He competed in a local meet at an early age and this is where he truly fell in love with the sport. Once Jeffries was done with football, he began taking his lifting to the next level.
Jeffries has completed many enormous feats of strength. This includes squatting 1,000 pounds from the bottom position of a squat rack. Jeffries also completed a one-mile walk with a 300-pound weighted vest on and swung a 24kg kettlebell 2,350 times in an hour. The legend of Jeffries grew in recent years thanks to social media.
Bud Jeffries grew his Instagram page to 59,000 followers and this is where they were able to see his crazy accomplishments. For example, Jeffries’ last post to social media was of him carrying a refrigerator over his head with one arm. Jeffries was more than just a powerlifter. He began working as a motivational speaker and weightlifting coach.
Jeffries was an inspiration in and out of the sport of powerlifting. He made an impact on many over the years and remained a focal point in weightlifting.
“He wanted more than anything for people to be able to realize their potential. To never doubt their abilites and have confidence in themselves. He believed in seeing the extraordinary as ordinary to reach one’s goals, dreams and success. It was important to him to encourage others to use what may be perceived as a weakness and not be pigeonholed to stereotypes or others opinions,” Heather Jeffries added to the caption on Instagram.
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The Best Multivitamin For Muscle Growth & Optimal Health
Breaking down how multivitamins help muscle growth and which multi supplement is the best.
Staying healthy overall is key and knowing what multivitamin supplement to take can greatly benefit all areas of your health and wellness. As an effective supplement, a multivitamin has potential to boost your overall health and aid with things like growth and recovery for only the best gains. But finding said multivitamin can be challenging, and with so many on the market, it can be a daunting task.
Thankfully, there are those that separate themselves from the rest of the pack. Either through quality ingredients, an effective formula, or a host of other reasons, certain brands simply produce better products. For you to see the best gains possible, it is important that you know exactly what to look for.
If you want to find a multivitamin that has been scientifically researched and engineered to provide bodybuilders with the nutrients they need to optimize their performance, the best multivitamin for muscle growth is National Bodybuilding Co. Bodybuilder’s Multivitamin. So, let’s get right into why.
Why Multivitamins Are Important
Supplementing has always been an integral aspect of bodybuilding. But when we talk about it, things like energy boosters, protein powders, and creatine are usually the first ones that come to mind. However, a multivitamin is just as important, and it is something that many people miss.
Vitamins are integral to our health. For example, B12 is vital for our nervous systems, and vitamin C protects our cells. Vitamins enable our bodies to function correctly. They are the building blocks of cells, bones, and collagen. They maintain our immune systems, keep our eyesight healthy, power our metabolisms and they are even the creators of protein.
Nutrition is the hardest part of fitness. You consume a lot of vitamins through the food you eat. However, as a bodybuilder, you need more vitamins than the average person. Your body needs more vitamins to push it to perform at high levels and at the same time, you lose nutrients through your sweat. Therefore, it is difficult for you to get everything you need through diet alone. Not only will this affect your performance, but it can also leave you with a weakened immune system and a lack of mental clarity or focus.
Another consideration is that modern farming techniques limit the number of nutrients that are in our food. This is partly because the quality of soil around the globe is depleting. But it is also because whole foods begin losing nutrients from the moment it’s picked, so if you are consuming it days later, it contains a diminished amount of nutrients.
Luckily, it is easy to take a multivitamin, which will give you everything you need for your body to function. This could not only improve your performance, but it can also improve your mood and mental focus.
National Bodybuilding Co. Bodybuilders Multivitamin
As a bodybuilder, you want to be assured that you are consuming the best possible supplements to aid you on your journey to peak physical performance. The best way to do that is to choose a multivitamin that has been specifically engineered for bodybuilders.
National Bodybuilding Co. Bodybuilder’s Multivitamin has been designed to provide your body with what it needs to feel its best. As well as optimized doses of all of the vitamins and minerals you need, it also contains three herb blends designed to quicken your recovery, improve your immune system, and balance your anabolic hormones.
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
This supplement is a leading multivitamin for bodybuilding. Created by National Bodybuilding Co., we found this formula will help quickly advance your goals every day, offering your muscles the right micronutrients for growth. Also, this helps to keep your joints stable while improving your workouts to help get rid of fat and stay lean by keeping you much healthier, and stronger. Natural and healthy for daily use, while being made in the United States, this is a great multivitamin supplement optimized just for athletes.
How National Bodybuilding Co. Bodybuilder’s Multivitamin Can Benefit You
With National Bodybuilding Co., what you see is what you get. There are no trademarked blends, so you can see exactly what goes into each supplement. They have researched their ingredients and dosages with bodybuilders in mind. Therefore, when you take a daily Multivitamin, you should see the following benefits:
Quicker Recovery
Vitamin A, Vitamin C, Vitamin E, Manganese, and Selenium are potent antioxidants that prevent inflammation and oxidative stress. This enables your muscles to recover faster. While B vitamins also carry oxygen to your muscles, increasing hypertrophy.
Faster Muscle Growth
National Bodybuilding Multivitamin is full of ingredients to help muscle growth. Vitamin A is essential for the growth and maintenance of muscles, because your body requires vitamin A to grow and repair all body tissues. While Zinc is required to make proteins and DNA, the genetic material in cells. Vitamin D has also been shown to increase muscle strength and reduce the likelihood of injury. Other vitamins that promote muscle building include Manganese and Molybdenum. Molybdenum helps the enzymes that your body uses to build muscle.
More Energy & Mood Enhancer
Vitamin C helps to regulate your mood and gives you more energy. At the same time, B vitamins are a mood booster that provides increased focus and better overall wellbeing. Magnesium calms anxiety, and Chromium provides energy and mental clarity. The Antioxidant Fruit & Energy Blend is also designed to further boosts wellness, energy, and focus.
Balanced Hormones
Vitamin C helps to balance your hormones, and Vitamin D enhances your testosterone levels. While the Male Support Blend contains powerful ingredients to boost male vitality, increase testosterone, and protect cells in your testes from damage.
Strong Bones
Vitamin D and Calcium work together to help your bones to stay healthy and strong.
Improved Mind-Body Connection
Calcium and Magnesium aid muscle contractions, which improves your mind-body connection.
Improved Immune System
Zinc helps your immune system to fight off foreign invaders. While National Bodybuilding Co. Multivitamin also includes an immune blend, designed to help your immune system even further.
Improved Cardiovascular Health
Copper is integral to red blood cells’ function and improves cardiovascular health. At the same time, Chromium balances your blood sugar levels and promotes healthy fat loss when cutting. For more tips on weight-loss, click here.
Key Ingredients
Let’s take a look at some of the key ingredients for National Bodybuilding Co. Bodybuilders Multivitamin:
Vitamin A: Is incredibly important for growing muscles and maintaining them. That is because your body needs vitamin A to repair and grow all body tissues. It is also a potent antioxidant and prevents inflammation and oxidative stress, enabling you to recover faster while increasing immunity (1).
Vitamin C: Another powerful antioxidant that will aid your recovery. It is also found in your adrenal glands, helping to regulate your mood, energy, and hormones (2).
Vitamin D: Is a surprisingly important vitamin, it is a powerful muscle builder that enhances testosterone. It also works with calcium to keep your bones strong (3).
Vitamin E: Known for its antiaging properties, vitamin E can also reduce inflammation and oxidative stress, helping your muscles recover faster.
B Vitamins: Allows blood to carry more oxygen to your muscles for optimal hypertrophy. Vitamin B is also a mood booster, which is essential for your mental wellbeing and motivation.
Calcium: Keeps your bones strong and regulates muscle contractions, aiding your mind-body connection (4).
Magnesium: Also aids muscle contractions. It also calms nerves and reduces anxiety, and a lack of it can lead to low testosterone levels.
Zinc: Is an antioxidant that can offset some of the negative side effects of male hormones associated with overtraining.
Selenium: Powerful antioxidant and anti-inflammatory (5).
Copper: Plays a vital role in the function of red blood cells and cardiovascular health.
Manganese: Boosts recovery by reducing oxidative stress and promoting muscle-building.
Chromium: Balances blood sugar levels, provides energy and mental clarity, and promotes healthy fat loss when cutting (6).
Molybdenum: Aids enzymes that help your body build muscle.
Male Support Blend: Contains powerful antioxidants to boost male vitality, increase testosterone levels, and protect cells in your testes from damage.
Immune Blend: When you train hard, it can harm your immune system. To combat this, this supplement also contains an immune blend.
Antioxidant Fruit & Energy Blend: Boosts wellness and helps you feel more energized and focused.
Who Is National Bodybuilding Co. Bodybuilders Multivitamin For?
This multivitamin is for any athlete looking to optimize their health and wellness while working to boost muscle growth. Given its foundational support, this will further assist your daily life so you perform better and feel your best.
Check out our list of the Best Multivitamin Supplements for more great health and wellness products!
Wrap Up
If you are a bodybuilder looking for the perfect multivitamin, you should look for one designed with you in mind. That is precisely what you get with National Bodybuilding Co. Bodybuilder’s Multivitamin. The dosages and ingredients have been well researched to give your body the foundation for optimal health and performance.
If your body is not getting all the nutrients it needs, you may never fulfill your potential. A good multivitamin can aid your recovery, increase your focus, help your body to build and maintain muscle, support your immune system, and balance your hormones
When it comes to multivitamins, quality is critical. You need to put your trust in a brand that knows what they are doing. That is why we recommend National Bodybuilding Co.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 National Bodybuilding Co. and Envato
References
Huang, Z.; et al. (2018). “Role of Vitamin A in the Immune System”. (source)
Harvard T.H. Chan School of Public Health. “Vitamin C”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Jamal, S.; et al. (2012). “Calcium builds Strong Bones, and More Is Better- Correct? Well, Maybe Not”. (source)
Huang, Z.; et al. (2012). “The Role of Selenium in Inflammation and Immunity: From Molecular Mechanisms to Therapeutic Opportunities”. (source)
Yazaki, Y.; et al. (2010). “A pilot study of chromium picolinate for weight loss”. (source)
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Pros and Cons of Dating a Fit Chick
The opinions in this article do not necessarily reflect the opinions of Generation Iron.
Should You Date a Fit Chick?
If you happen to spend some of your time on Instagram, you’re sure to have seen some fitness chicks flaunting their perfect bodies. If you’re anything like other normal people, you might have at some time wondered what dating a fit girl would be like IRL.
If you’re one of these people, you’ve come to the right place. Before you try your luck at picking up a fit chick, read on to know what you’re signing up for. This article will either cement your plan to approach that girl at your gym, or you’ll be happy with what you have.
Pros
Never Short on Food
Fit people always need their food on time. If you’re dating a health-conscious girl, you are sure to find ample food supplies in your fridge at any point in time. Once you start dating a fit chick, you might find yourself carrying packed meals to work.
Gym Partner
If you’re into fitness yourself, your girlfriend might be the gym partner you have always wanted. Finding the right gym partner can be as hard as finding the right life partner. No more syncing times, just leave the house together and come back together.
Buying Her Gifts is Easy
You don’t have to be too careful while buying gifts for your fitness crazy girlfriend. Most gym rat girls are a sucker for yoga pants and workout shoes. Just gift your girl her workout essentials and she’ll love you to eternity.
Motivation
Having a ripped person around you for most of your days could be an inspiration in itself. Your shredded girlfriend might be the kick you always needed to get a gym membership. Once you join a gym, motivation will flow both ways.
The Body, Obviously!
Your girl might be working out for herself, but you’ll be the one reaping all the rewards. It is no secret lifting weights can make you look good naked, and it also pushes your sex drive through the roof.
Cons
Self-Obsessed
People who workout and especially the ones which compete are known to be overly self-obsessed. It can be a pain in the ass to be around people who are too conscious about how they look at all times.
Possibility of Masculine Features
If your girl is of the ‘muscular girls look pretty’ squad, there are chances she has developed or might develop masculine features. If you’re not into girls with veins popping out of their forearms, you’ll be better off looking elsewhere.
Stronger Than You
If you’re not a fan of working out, there are chances your swolemate might be stronger than you. The next time you can’t open a jar, ask your girlfriend to do it for you. It might be a little embarrassing at first, but you’ll get used to it.
Insecurities
In-shape girls get a lot of attention. It might also be the reason you’re dating your girlfriend. If you’re not big on socializing or hate seeing sleazy comments on your girl’s pictures, insecurities might start to creep in.
Your Life is Going To Revolve Around Working Out
If you love working out and you start dating a girl who lifts, sooner or later, your life will start revolving around the gym. Don’t be surprised if the only conversations you have are about meal preps, the next day’s workout or buying some gym gear.
Are you dating a fit chick? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Performing Renegade Rows: The Dynamic Tool Your Training Is Missing
Why You Should Be Using The Renegade Row
Due to its ability to efficiently target multiple muscle groups at one time, the renegade row is one of the greatest dynamic resistance exercises in existence.
The exercise holds much value regardless of whether you are new to strength training or if you have been attending the gym for years.
In addition, there are a number of renegade row variations that can be utilized in order to bring about specific adaptations and advance you towards achieving your health and fitness goals.
As you may be aware, all rowing movements tend to develop the muscles of the upper back and the lats. While the renegade row certainly works these muscles, it requires engagement from many more.
The exercise demands a large degree of stabilization work which comes predominantly from the core. Working the core in this manner will improve midline stability and coordination.
This article will not only detail how exactly to perform the renegade row but will also cover the benefits, common mistakes and variations that are associated with the exercise.
Renegade Row Muscles Worked and Technique
As mentioned, the renegade row requires engagement from a vast array of muscles both to stabilize and drive the movement.
In terms of stabilization, all the muscles which isometrically contract during a plank must do likewise during the renegade row – this includes the glutes, core, and legs (1).
The muscles that are primarily responsible for the rowing movement are the lats, traps, rhomboids, and biceps (2).
Use the following 4 coaching points in order to successfully complete the renegade row and build full-body strength and stability.
1) Set a Solid Base
In preparation for the renegade row, it is imperative that you first set yourself up in a solid and stable position, otherwise, the movement will quickly break down.
Place the dumbbells on the floor so that when you get in the plank position, the shoulders are directly above them weights.
Assume an extended plank position and ensure that the feet are placed anywhere between hip and shoulder-width. The distance you go with is really dependent on what feels best.
If you want to really challenge your stability, go with a narrower stance whereas if you want to increase stability select a slightly wider stance.
If you are new to the renegade row, it is recommended to start with a wider stance initially. As you improve, bring the feet in a fraction to increase the difficulty of the exercise.
2) Engage the Core
Before driving the dumbbells from the floor, engage all the muscles of the core and squeeze the glutes tightly. In addition, drive the heels into the floor as best as possible to keep you grounded.
Bracing the body in this manner will hold you in a straight line as you row and have a positive impact on movement efficiency.
To assist in the bracing process, gradually work your way up the body squeezing the muscles as you go. Set the ankles first, then the knees, hips, core and then finally, the upper body.
3) Nailing the Row
The next step is to powerfully pull one of the dumbbells into the body. It’s really important that the movement is akin to a standard dumbbell row.
Therefore, when pulling the dumbbell, look to keep the shoulder locked down (prevent it from rising upward), tuck the elbow into the side of the body and pull far enough so that elbow moves beyond the level of the back.
A useful tip that may facilitate a great row is to visualize pulling the starter cord of a lawnmower as this is exact movement pattern you want to replicate.
4) Controlling the Eccentric Phase
After completing the concentric part of the exercise (pulling the dumbbell off the floor and into the body), it is imperative that the eccentric (or lowering) phase is well controlled.
While maintaining a full-body brace, gradually lower the dumbbell back down to the floor – this will keep the tension on the muscle for a longer period of time.
Swinging the dumbbell or allowing gravity to take over will not only fail to activate the muscles efficiently but may move you out of a stable position.
If the weight is too heavy, it is likely that this will occur. If this happens to you, consider reducing the overall weight to allow for proper execution of the exercise.
Renegade Row Benefits
Adding the renegade row into your training program can bring about a vast number of benefits. However, there are 3 primary benefits that are associated with this movement.
1) Midline Stability Improvements
Performing a row while in the extended plank position will fire up all core musculature in order to prevent rotation from occurring.
Many joints must be stabilized which therefore requires a powerful isometric contraction from multiple muscle groups to fight the compulsion to rotate the trunk.
Over time, regularly practicing the renegade row will increase core strength and therefore enhance midline stability and total body control.
Improving these aspects can have such a positive impact, not only on athletic performance and injury risk (3) but also more generally in day-to-day life.
2) Building Upper Back and Lat Size
One of the more evident benefits of the renegade rows is the impact that it has on back health. As reflected on earlier, the row is an excellent upper back and lat developer.
Therefore, adding the renegade row into your training program can lead to an increase in both the upper back and lats strength and size.
Adding in extra pulling exercise, such as the renegade row, into your program will increase the number of pulling exercises completed and boost overall training volume.
This is significant as there is a direct relationship between training volume and muscle hypertrophy (4). The greater the volume, the greater the rate of muscle growth.
3) Exercise Adaptability
Finally, this exercise can easily be scaled or adapted to align with your needs and training goals. With the renegade row, it is possible to scale the weight, movement patterns, and implements.
Another great benefit of the renegade row is that it does not require a lot of equipment or extreme weight in order to execute. This makes it an excellent dynamic training tool for practically any workout.
Renegade Row Common Mistakes
There are two very common mistakes to be aware of and avoid when performing the renegade row.
Typically, these errors creep in as a result of one of two things. Either using too much weight or setting up incorrectly prior to starting the exercise.
1) Rotating the Trunk
As discussed, the greatest benefits associated with this exercise will come about through resisting rotation.
Often rotation will occur when too much weight is being used. The body will utilize rotation and move out of the plank position in order to assist the drive of the dumbbell.
Take a moment to remind yourself that both the shoulders and hips should stay neutrally aligned and parallel to the floor throughout the duration of the exercise.
If you find that you are rotating in order to bring the dumbbell up, simply lower the dumbbell weight to allow you to control the movement to a greater degree.
2) Lifting the Feet Off The Floor
One of the most challenging components of the renegade row is keeping the feet grounded while rowing.
Finding a stance that allows you to maintain ground contact throughout is imperative. This may mean experimenting a little with your stance to find what works best for you.
If you find that the feet lift from the floor or move excessively, adjust your stance and consider reducing the weight once again.
Renegade Row Variations
For those who are looking to advance their training or challenge themselves, there are a number of effectual renegade row progressions.
Here are 3 of the best renegade row variations to allow you to further develop full-body strength and stability.
1) Renegade Row with Push-Up
A very simple yet effective variation is to add a push up after completing your rows. To complete one full repetition, row both sides individually and then perform one full push-up.
2) Kettlebell Renegade Row
This variation is for those who are experienced and consider themselves to be at an advanced stage.
Because kettlebells are less stable than dumbbells, this exercise will provide a real challenge in terms of both trunk and shoulder stability.
3) Feet Elevated Renegade Row
Elevating the feet removes 2 points of floor contact which will cause you to feel less stable and increase the difficulty of the exercise.
As a result, the core and hip musculature will be forced to work even harder to hold the body in the correct position.
Final Word
There is no denying that the renegade row is a highly demanding exercise and therefore care must be taken when performing it.
However, when executed correctly, the exercise has the ability to build a strong upper back, lats, and core as well as improving midline stability and movement.
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References:
1-Youdas, James W.; Coleman, Kendra C.; Holstad, Erin E.; Long, Stephanie D.; Veldkamp, Nicole L.; Hollman, John H. (2018-3). “Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball”. Physiotherapy Theory and Practice. 34 (3): 212–222. doi:10.1080/09593985.2017.1377792. ISSN 1532-5040. PMID 28922049.
2-Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
4-Schoenfeld, Brad J.; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (01 2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 1530-0315. PMC 6303131. PMID 30153194.
Fitness Test – 12 Things Every Lifter Should Be Able To Do
12 Things Every Bodybuilder Should Be Able To Do
The fitness test in the article is not your typical fitness check-up. We aren’t going to ask you to check your BMI or to take your body measurements. We’ll test you in functional aspects and let you be your own judge.
Lifting weights shouldn’t be about moving big weights and pumping your ego. Your goal should be to be muscular, agile, flexible and strong. Bodybuilding shouldn’t turn you into a slab of meat. It should rather add to your lifestyle and make you active in all aspects.
1. Bench Your Bodyweight
This fitness test is for people who have passed the beginner stage in the gym. If you have reached the intermediate stage, you should at least be able to bench press the equivalent of your own bodyweight.
2. Squat Your Bodyweight
Many people focus on their upper bodies and lack lower body strength. You should be able to squat with your own bodyweight on the barbell. Another squat test would be to squat and hold at the bottom for 30 seconds without any added resistance. Repeat this for 10 reps.
3. Deadlift Two Times Your Bodyweight
Deadlift is one of the most badass exercises. Lifting heavy weights off the ground is one of the most functional exercises you can do. Deadlifting two times your bodyweight is the ultimate sign of brute strength.
4. 50 Strict Push-Ups
Most people in the gym focus on lifting weights and completely ignore the bodyweight exercises. It can’t get more functional than working out with your own bodyweight. Perform 50 strict push-ups in one set without resting.
5. 20 Strict Pull-Ups
Pull-ups are one of the few exercises which work the entire upper body. Most people use leverage while performing the pull-ups by generating momentum with their legs. Your goal should be to perform 20 strict pull-ups without jerking or using any momentum.
6. Planks for Two Minutes
Planks are a great exercise for building core strength. While performing the planks, your body should be in a straight line from head to toe. Make sure your hips don’t slouch or form a bridge.
7. Sit on Floor Without Using any Support
Many people are incompetent in sitting on the floor without using any help. You should be able to sit cross-legged on the floor without using your hands or knees. Similarly, your legs should be strong enough that you can stand up without any support.
8. Touch your Feet without Bending Your Knees
While standing, you should be able to touch your feet – or even the floor without bending your knees. In the second variation, sit on the floor, stretch out your legs and touch your toes without bending your knees.
9. Balance on One Foot for 30 Seconds
It’s important to maintain your balance as you get bigger and stronger. Stand on your right foot and lift your left leg so your quad is parallel to the floor. Hold for 30 seconds and repeat on the left leg.
10. Carry Your Bodyweight for 30 Seconds
Farmer’s walk is one of the best exercises to build grip strength. Use a trap bar to do a 30-second farmer’s walk. You can use dumbbells if you don’t have access to a trap bar at your gym.
11. Long Jump Your Height
You need to constantly fight against turning into a chunk of meat by performing agility exercises and routines. You should be able to long jump the equivalent distance of your height from a standing position. High jumps and box jumps should also be a part of your exercise arsenal.
12. Run a Kilometer in 4 Minutes
This fitness test isn’t just about lifting weights. We’ll be testing your strength, flexibility, agility, and endurance. Having great cardiovascular conditioning is a must for a healthy lifestyle. You should be able to complete a 1K run in under four minutes.
Perform all the exercises mentioned in the article and rate yourself on a scale of 1-12, with 12 being the fittest and 1 being the worst fitness level. Give yourself a point for completing each exercise listed in the article.
When was the last time you took a fitness test? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Arnold Schwarzenegger Involved In Serious Car Crash, Updates Fans
Arnold Schwarzenegger provides fans an update after getting into a serious car accident.
It’s been reported that Arnold Schwarzenegger has been involved in a very serious car crash in Los Angeles. Schwarzenegger, 74, was driving his GMC Yukon SUV on Sunset Boulevard upon crashing into a Red Prius on Friday, January 21st, 2022. Reports indicate that the driver of the Prius was badly injured. The accident was strong enough to cause the Prius airbags to be deployed upon impact. No arrests were made in the case.
A law enforcement statement revealed that Arnold Schwarzenegger was taking a left turn a the intersection of Sunset Boulevard and Allenford Aveneue. Schwarzenegger did not wait for the left turn arrow leading into the accident. The statement also indicates that the accident may have been Schwarzenegger’s fault.
Arnold Schwarzenegger was able to give fans an update this morning. In a statement issued by his representatives, Schwarzenegger is doing “fine” and was more concerned about the condition of the woman in the Prius.
The statement stated:
“He [Schwarzenegger] is fine, his only concern right now is for the woman who was injured.”
Photos of Arnold Schwarzenegger’s Car Accident
Shortly after the accident, images of the crash went viral on social media. The photos contained images of Arnold Schwarzenegger’s SUV rammed directly into the Prius. Despite the accident appearing to be Schwarzenegger’s fault, no arrests were made at the time of the crash. The woman in the Prius was immediately taken to the hospital in an ambulance.
Eyewitnesses further confirmed the account in the original police statement noting that both cars were making a turn in the opposite direction when the crash occurred. While we and the bodybuilding community are certainly glad that Arnold Schwarzenegger appears to be free of injury – our well wishes also go out to the woman driving in the Prius. Hoping for a successful and speedy recovery.
This story is still developing. Generation Iron will continue to provide updates as more information becomes available.
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.