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Enhanced Joint Blast Review For Joint Support & Pain Relief
Does this joint supplement deserve your hard-earned money?
Product Overview
Enhanced Labs has a diverse supplement line, covering all the major categories such as muscle building, fat loss and pre-workout. One of the categories missing from the Enhanced Labs product line was a joint support supplement; a gap it recently filled with the launch of Joint Blast, a simple and cost-effective joint health supplement. The perfect joint support supplement for you, this can greatly help when it comes to support and overall pain relief.
Why a joint support supplement matters is that so often do we put our bodies through an absolute grind. We often find ourselves in pain after a workout leading us to feel even more tired and achy than we want or need. With a great supplement backing you, you can better work to tackle all of those needs and give yourself the best plan of attack for better bounce back and recovery. Enhanced Joint Blast does this and much more and is your go-to supplement for all things joints.
Enhanced Joint Blast is a great joint support supplement to boost joint health and alleviate pain relief.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Joint Blast Highlights
Enhanced Joint Blast combines proven ingredients into a powerful formula to work for better joint support, strength, and flexibility. Backed by a great team who cares about quality above all else, this supplement can also prevent collagen degradation, relieve joint stiffness and pain, and promote only the healthiest joints possible. With just 4 effective ingredients, all of those gains are just around the corner.
Ingredients
Joint Blast combines research proven ingredients that improve joint strength and flexibility – key components for optimal strength and performance. Furthermore, Joint Blast contains additional ingredients to prevent collagen degradation, relieve joint stiffness, and maintain healthy joints so your training never skips a beat.
Joint Blast contains a synergistic blend of Glucosamine, Methylsulfonylmethane (MSM), Chondroitin and Potassium.
Glucosamine Sulfate (1500 mg)
Glucosamine is a natural compound found in cartilage — the tough tissue that cushions joints. A study for the Journal of Alternative and Complementary Medicine linked glucosamine supplements to a 28% and 24% reduction in two specific biochemical markers of inflammation: CRP and PGE [1]. Another study for the Journal of Molecular Medicine reported that supplementing with glucosamine daily reduced collagen degradation in the knees by 27% [2].
Methylsulfonylmethane (MSM) (100 mg)
Methylsulfonylmethane (MSM) is a sulfur-containing compound found naturally in plants, animals and humans. Studies show that MSM significantly reduces inflammation and inhibits the breakdown of cartilage. For example, a study for the International Journal of Biomedical Science reported that supplementing with MSM for 12 weeks decreased joint pain, stiffness and inflammation [3].
Chondroitin Sodium Sulfate (50 mg)
Chondroitin is a vital part of cartilage. Laboratory studies have found that chondroitin supplementation has significant anti-inflammatory properties. For example, a study for the Journal of Osteoarthritis Cartilage reported that chondroitin sulfate supplementation was more effective at reducing inflammation than nonsteroidal anti-inflammatory drugs (indomethacin, ibuprofen) [4].
Potassium (as potassium chloride) (145mg)
The association of potassium deficiency to rheumatoid arthritis and joint pain is well documented. A 2008 study for the Journal of Pain reported that participants who took a potassium supplement daily for 28 days reported a 43.75% reduction in their joint pain [5].
Other Ingredients
Microcrystalline Cellulose, Croscarmellose Sodium, Magnesium Stearate, Silicon Dioxide, Pharmaceutical Glaze
Number Of Ingredients
4
Serving Size
2 Tablets
Number Of Servings
30
Best Way To Take
Take 2 tablets 1-2 times daily.
Price & Effectiveness
Enhanced Joint Blast is a great supplement to promote bone health and strength while lubricating and supporting your joints. With 30 servings per container, 2 tablets will pump you with all of the great ingredients for joint support and pain relief.
Pros
4 clinically validated ingredients
Safe and non-hormonal
Simple and effective formula
Less than $1 per serving
Cons
Large tablets that some individuals may find hard to swallow
Price: $19.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Best Time to Take Joint Blast?
Enhanced Labs recommends taking two (2) tablets of Joint Blast once or twice daily with meals. Joint Blast should be taken every day, on both rest days and training days.
Check out our list of the Best Joint Supplements for more great joint support and pain-relieving products!
Overall Value
Enhanced Joint Blast is a great supplement to aid in all things joints and as athletes constantly pushing our bodies to the limit, the right supplement can protect our joints and help us stay pain free. The reason to use joint blast is simple, for it will provide for less pain and inflammation, more mobility and function, and healthier joint cartilage and bones. What you are really getting is a top tier joint support supplement from a company who knows the needs of athletes. Try Enhanced Joint Blast today and see what this can do for all your goals.
If you have any questions about Joint Blast or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs Joint Blast Today
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 Enhanced and Envato
References
[1] https://pubmed.ncbi.nlm.nih.gov/24738579/
[2] https://www.spandidos-publications.com/mmr/7/3/742
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502733/
[4] https://pubmed.ncbi.nlm.nih.gov/9743814/
[5] https://pubmed.ncbi.nlm.nih.gov/18468955/
Try These Exercises As A Great Bench Press Alternative
These are great weighted and non-weighted bench press alternative exercises.
The bench press is a staple in many of our routines as it is one of those big powerlifts that can really enhance chest growth and size. As a monster pushing exercise, the bench press is one to really improve many aspects of our lifts while still increasing our size for a massive physique. Aside from increasing benching power, it will work to assist more functional movements that will affect your everyday life in more ways than one.
Okay, so we’ve bragged on and on about the bench press and what it can do. But for many of us, we may not have access to a full bench set-up, therefore making the bench press quite difficult to do. Well, you’re in luck. Thankfully there are a host of bodyweight and weighted chest exercises that can be supplemented with or swapped in instead to really offer that growth you want to see most while being in the comfort of your own home. You aren’t sacrificing anything and you still get the many benefits of strength, size, and balance, among others.
Let’s dive right into these alternate exercises and see what they do for our gains today. A puffed out chest can increase confidence inside and out of the gym and those popping pecs are nothing to laugh at.
Bench Press Basics
People love to bench. It’s arguably the most common question you get asked when at the gym and for some reason, this lift has become what the mile is to the runner, sort of like a lifters calling card. The bench press targets your chest, arms, and shoulders and is designed to improve upper body strength while also enhancing grip strength for a host of other exercises (1). For more functional movements, the bench press can benefit you day in and day out.
Some of the benefits of this monster lift include increased upper body strength, better muscular endurance, and more balance and support for this lift as well as others. With its continued popularity and ability to seriously enhance your gains, this strength-based, power-inducing exercise is not one to ignore.
Best Bench Press Alternatives
As said before, sometimes we don’t have access to the bench press. While we’ve hyped this exercise up, the parallels to other chest exercises are quite similar and these alternative exercises can really work for your benefit when it comes to strength, size, support, and stability.
Push-Ups
The push-up is a perfect bodyweight exercise that is simple and easy to learn with little to no hassle to you at all. It can be done anywhere at anytime and by changing your hand placement, you can create more intensity while increasing the challenge to really target your chest (2).
How to: With your feet together and hands shoulder width apart, make these the only points of contact on the floor. Gently lower to the ground, bending at the elbow until your chest is hovering about an inch or two off the ground. Drive through your hands and push back up to the starting position.
Dumbbell Chest Press
This is a perfect bench press alternative and one to offer you the same, if not very similar, benefits to the bench press. The only real difference is that you are using dumbbells as opposed to a barbell, and for beginners, this can be easier to deal with in terms of both grip and weight. With dumbbells, you engage other muscles as well.
How to: Lie on a bench with the dumbbells extended out in front of you. As you lower the dumbbells towards your chest, really think about engaging your core as you stay stable. Once at the bottom, drive through your feet and push that weight back to the starting position.
Cable Chest Press
This will force you to use the entire core, as well as upper and lower body muscles. Since this is done on the cable machine, working with different angles and focusing on certain areas of movement will allow the stabilizer muscles to get work done as well.
How to: Taking the handles in each hand, step one foot in front of the other with a bit wider of a stance. With your hands on either side of the chest, drive through with an embraced core until your arms are fully extended. Return to the starting position in a controlled way.
Dips
These may not be ones to expect on a bench press alternative list and while they aren’t necessary a direct correlation like some of these other exercises, dips are still great to know, especially for those of us still doing bodyweight exercises (3). While this is mainly a triceps focused movement, you do get some slight chest work done, but what you really benefit from is the utilization of your shoulders and triceps, both of which are essential in the bench press.
How to: With a neutral grip, set yourself up on the bar or whatever you are performing the dips on. Lower yourself, keeping your elbows tucked tight and not lowering too far. Once you’re at your lowest point, engage the pecs, brace your core, and lift yourself until your arms are fully straight.
Dumbbell Fly
The dumbbell fly is a nice way to get the most out of your chest while also providing for a good stretch. It can also target your shoulders and upper back but is of course a more chest focused exercise. Being smart with the weight is key for going to heavy can lead to unwanted pain.
How to: Lie on the bench with a dumbbell in each hand. Extend your arms so the weight is above your chest. Slowly fan out to either side, dropping your arms more horizontally until they form a 90-degree angle with your body. Once you reach your max level, bring the weights back in the same arc you lowered them in.
Wrap Up
The bench press is staple exercise in many athletes’ routines, but for some, it is hard to find access. With this list of the best bench press alternative exercises, you will find a serious boost in all things related to strength, size, support, and stability, especially with those massive pecs you’ve been searching for. Try some of these alternatives and really see what they can do for you today.
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
Tungate, Phil (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Contreras, Bret; Schoenfeld, Brad; Mike, Jonathan; Tiryaki-Sonmez, Gul; et al. (2012). “The Biomechanics of the Push-up: Implications for Resistance Training Programs”. (source)
Langton, Becky; King, John (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
Kaged Muscle Outlive 100 Review To Flourish & Thrive
Check out this premium super greens supplement to thrive, nurture, and flourish.
Product Overview
Our health and wellness should take top priority over all else and looking for a super greens supplement can be a huge help. So, while training and diet are obviously very important, looking for the best ways to maximize our health and wellness can be a game changer when it comes to boosting all our gains. With super greens supplements being versatile and convenient ways to pump ourselves with plenty of nutrients, making sure we get everything we need is now easier than ever. Kaged Muscle Outlive 100 is a fantastic super greens product designed to help you flourish, nurture, and thrive.
When it comes to super greens supplements, key benefits associated with them are increased immunity, higher energy levels, and improved gut health. Able to fill you with tons of antioxidants, you can better fight oxidative stress and as an effective vegetable substitute, you never have to miss those vital nutrients in your diet again. Kaged Muscle Outlive 100 can do this and much more and is a top choice for super greens supplements on the market.
Code GENIRON10 For 10% Off
Kaged Muscle Outlive 100 is perfect for boosting wellness and vitality while also managing stress and aiding in healthy digestion. With 26 organic superfoods, this 100% plant-based product is perfect for your goals.
Kaged Muscle is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the purest, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third-party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you the athlete deserve only the best.
Kaged Muscle Outlive 100 Highlights
Kaged Muscle Outlive 100 is great for anyone looking to improve their daily routine with a full serving of 26 fruits and vegetables. This super green has great potential to boost vitality and wellness, help manage stress, offer prebiotics for healthier digestion, and strengthen your immune system. Being 100% plant-based and vegan friendly, this product is great for everyone and is conducive with all diets. Offering variety for greens and grasses, superfoods and antioxidants, fiber and digestion, and cleansing and detox, this supplement is a great greens formula to help you flourish, nurture, and thrive.
Ingredients
Organic Alkalizing Greens Blend
Organic Wheat Grass Powder: High in nutrients and antioxidants, this can improve digestion, promote healthy skin, and work to fight inflammation (1).
Organic Spirulina Powder: Acts as a powerful antioxidant and anti-inflammatory aid while working for better cholesterol.
Organic Superfood & Antioxidant Blend
Organic Acai Fruit Juice Powder: Will boost immunity and lower blood sugar levels while working to alleviate inflammation (2).
Organic Blueberry Fruit Powder: A great antioxidant food, this is low in calories and high in nutrients which can protect a host of bodily functions.
Organic Cleanse & Detox Blend
Organic Apple Fruit Cider Vinegar Powder: Can fight inflammation, improve digestion, burn fat and enhance your metabolism, and improve gut health (3).
Organic Cranberry Whole Fruit Juice Powder: Great for pumping you with antioxidants, this can boost immunity, nourish skin, and help improve cognitive function.
Organic Fiber & Digestion Blend
Organic Gum Acacia Fiber: A good source of fiber, this can act as a prebiotic supplement while working to support weight management and gut health.
Organic Quinoa Grain Powder: Packed with nutrients, this is high in fiber and has antioxidant and anti-inflammatory properties (4).
Organic Adaptogen
Organic Ashwagandha Root Extract: An ancient herb, this can reduce blood sugar levels and cortisol, thus helping with stress and anxiety (5).
Other Ingredients
Organic Barley Grass Powder, Organic Alfalfa Grass Powder, Organic Chlorella Powder, Organic Matcha Leaf Powder, Organic Kale Leaf & Stalk Powder, Organic Broccoli Bud & Stalk Powder, Organic Spinach Leaf Powder, Organic Turmeric Root Powder, Organic Lemon Fruit Juice Powder, Organic Cinnamon Bark Powder, Organic Ginger Root Powder, Organic Aloe Vera Inner Leaf Powder, Organic Black Pepper Fruit Powder, Organic Goji, Organic Beet Root Powder, Organic Coconut Fruit Water Powder, Organic Kiwi Fruit Concentrate
Calories
50
Protein
2g
Carbs
12g
Fat
0g
Sugar
1g
Flavors
Berry, Apple Cinnamon
Best Way To Take
Mix 1 scoop with desired beverage of choice.
Price, Flavors & Effectiveness
Kaged Muscle Outlive 100 is full of organic superfoods and greens to serious boost your health and wellness so you thrive inside and out of the gym as you flourish, nurture, and thrive. With 30 servings per container, 1 scoop of this super greens powder will pump you with all those vital nutrients. Two flavors in Berry and Apple Cinnamon ensure you don’t grow too bored of the taste.
Pros
26 organic superfoods for the best nutrients
Great benefits to your overall health and wellness
100% plant-based and vegan friendly conducive for all diets
From a reputable and honest company
Cons
Only two flavors so more would be nice
Price per serving is okay, but it is similar to others on the market
Price: $39.99
Check out our list of the Best Super Greens for more great health and wellness products!
Overall Value
Kaged Muscle Outlive 100 is a great super greens supplement to boost your health and wellness and comes from a reputable company in Kaged Muscle who knows the needs of athletes. Able to pump you with organic super foods and greens, you get the best benefits with this super greens product. What you are really getting is a top tier super greens able to pump you with vital nutrients to see serious gains. Try Kaged Muscle Outlive 100 and see what this can do for your health and wellness goals.
Try Kaged Muscle Outlive 100 Today
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 Kaged Muscle and Envato
References
Mujariya, R.; et al. (2012). “A study on wheat grass and its nutritional value”. (source)
National Center for Complementary and Integrative Health. “Acai”. (source)
Khezri, S.; et al. (2018). “Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial”. (source)
Navruz-Varli, S.; et al. (2016). “Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.)”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
The Anllela Sagra Diet For The Perfect Physique
The Secret Of The Anllela Sagra Diet
If you don’t know who Anlella Sagra is, you’re already missing out. Anllela is a 23-year old Colombian fitness celebrity. Her rise to fame is her Instagram page where she posts regularly and engages with her fans.
There is no doubt about the fact Anllela has the physique of a Greek goddess. She arguably has the best abs we have ever seen on a girl. While training plays an important role in developing her perfectly carved physique, you can’t overlook the significance of her diet.
No matter how hard you workout, you won’t see the results until your diet is on point. Pros like Sagra are known to be disciplined and follow a strict diet. Washboard abs like hers are made in the kitchen and not in the gym.
1. Eat Frequently
If you want to build muscle and lose weight, you should eat at regular intervals throughout the day. Anllela eats four times a day and spreads out her meals evenly. Many people have the misconception that skipping meals will help them lose weight.
Skipping meals can have the opposite effect. You might force your body into storing fat by missing meals. Eating frequently can increase your metabolism rate which can help you in burning fat even while you’re not physically active.
2. Take Protein With Every Meal
It is no secret protein is the most important macronutrient when it comes to building muscle mass. As a rule of thumb, if you want to gain muscle, you should be taking one gram of protein per pound of body weight daily.
It is important you span out your protein intake throughout the day. Don’t try to gulp down all the protein in one or two sittings. Eating protein containing meals will help your body repair and recover from your workouts. Every meal Anllela eats contains protein in the form of egg whites or chicken and veggies.
3. Cycle Your Carbs
Some people cut out all the carbs from their diet in order to lose body fat. There is a smarter way of doing this. You can cycle your carbs throughout the week. This way your body can better respond to your diet.
Anllela eats zero carbs on the first day of the week. Doing this will create a carbohydrate deficit in your body and it will have to use stored fat as a source of fuel. This sounds good but this approach is not feasible in the long run.
The second day of the week is a low carb day for Sagra. You can go all out on the third day of the week and meet your normal carb needs as per your body weight. Repeat these three days over and over every week and you will see incredible results.
4. Cheat Meals
Cheat meals are an important aspect of losing weight and body fat. They make your body work harder to burn all the extra calories, fats, and carbs you intake in a single meal. This ramps up your metabolism system and helps you lose weight.
Anlella Sagra eats a cheat meal four times in a month which usually consists of a burger, fries, cheesecake, and peanuts. This is enough for her to satisfy all her cravings. Sagra loves sweets and eats protein bars whenever she has a craving for them.
What do you think of the Anllela Sagra diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Instagram
The Ultimate Landmine Row Guide: Benefits, How To, and Variations
The landmine row is a classic exercise to build a strong back.
The landmine row is an incredibly effective exercise to work your upper body. It is a compound exercise that can help you build strength and add muscle mass to your back.
Your back is the second largest muscle group (after legs). To train it optimally and ensure overall development, you need to perform a variety of exercises to ensure optimal muscle fiber recruitment.
Since you only need a barbell for the landmine rows, you could do it even in a bare-bone gym. The anchored barbell also allows you to get maximum contraction and muscle fiber recruitment in your back while performing the exercise.
What is a landmine?
If the information above has you sold on the benefits of landmine rows but has left you wondering if you would be walking blindfolded across a landmine-ridden field, do not fret. We have got you covered.
To set up a landmine row, you could:
Place a weight plate at one end of the barbell to anchor it to the floor.
Anchor the barbell in the corner of a wall or squat rack in your gym.
Use a piece of specialized equipment like a landmine tube.
Ask your training partner to step onto the other end of the barbell while you complete your set.
Must Read: How The Landmine Press Boosts Strength Training
Muscles Worked
Since the landmine row is a compound (multi-joint) life, it engages multiple muscles, including:
Rhomboids
Teres Major & Teres Minor
Erector Spinae
Posterior Deltoid
Trapezius
Infraspinatus
Latissimus Dorsi
Brachialis
Brachioradialis
Biceps Brachii
Lower Pectoralis Major
Benefits
1. Allows a Bigger and Controlled Range of Motion
Since the barbell is anchored at one end while performing the landmine row, the other end moves at an angle. The angle of the bar allows you to apply force vertically and horizontally. You use a steady, controlled speed to move the barbell in a natural arc instead of in a straight line.
Since the bar follows a natural arc, you will feel more in control while performing the lift and might experience greater muscle fiber recruitment and better muscle pumps as you’ll be able to hold for longer at contraction points.
But why is that, you ask?
Because…
2. Changes in “Strength Curve“
The strength curve of an exercise refers to how “heavy” an exercise is at different points. While using a regular barbell, you will experience the same amount of force whether you are holding it one foot or five feet off the ground. The landmine, however, varies at different points.
When you first lift a landmine off the ground (do not try this in a war-infested zone), it is a horizontal movement, and so you are fighting against gravity – making the movement harder in the process.
However, as you go further up, the weight moves in an arc, increasing the slope. Meaning – Even though there is the same amount of weight on the bar, the higher the bar is, the “lighter” it will feel.
Related: How The Horizontal Row Enhances Solid Back Development
3. Great For Beginners
Since the landmine row has a pre-defined pattern of movement, it makes it easy for beginners to perform the exercise with the correct form. And because the bar moves in an arc, it increases your shoulder stabilizer muscle recruitment which can be very hard to achieve for a noob in exercises like the barbell or dumbbell row.
Check Out: 5 Tips For A Weight Room Beginner
4. Improves Muscle Balance and Stability
The landmine row can be easily adapted into a unilateral exercise which can help improve your muscle imbalances, core stability, and overall body balance.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Reduces Chances of Injury
The landmine row is a great alternative for people with pre-existing back issues as it allows a greater degree of freedom to work around your injuries.
This exercise also places less pressure on your shoulders and spine as compared to the barbell or T-bar row.
Must Read: 4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Technique
This is how to perform the landmine row correctly:
Secure one end of a barbell in a corner or a landmine attachment.
Load appropriate weight on the free end.
Face away from the anchor point and stand near the shoulder of the other end.
Stand over the barbell with one foot on either side with a slightly wider than shoulder-width stance.
Bend down and grab the barbell with both hands.
Hinge at your lower back and push your hips back as you lower your upper torso until it is at a 30-40 degree angle with the floor.
Slightly bend your knees and keep your back straight. Maintain this position throughout the exercise.
Take a deep breath and brace your core.
Pull the barbell towards your chest while leading with your elbows.
Focus on pulling back your shoulder blades as you elevate the bar.
Pause and contract your lats at the top of the movement.
While exhaling, return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Pro Tip: You could also use a V-handle bar attachment in this exercise as it can help you get a better grip on the bar.
Common Mistakes
Here are some of the most common mistakes that lifters commit while performing the landmine row:
1. Bending Too Low
Many gym-goers overdo the movement by bending over way too much. Bending over too low has a couple of drawbacks:
You cannot lift heavy as your center of gravity is off. This is a major setback as optimal back training requires both volume and intensity.
Makes your lower back vulnerable to an injury.
On the other hand, some lifters do not bend over at all. You need to be at a 30-40 degree angle with the floor to train your target muscles effectively.
Related: 7 Common (But Lethal) Fitness Mistakes You Need To Avoid
2. Flairing Out Your Elbows
Bodybuilding requires optimal muscle fiber recruitment and annihilation that you can only achieve through a solid mind-muscle connection.
If you flair out your elbows while performing the landmine row, you will not be able to contract your shoulder blades and lats at the top of the movement. Keep your elbows as close to your body as possible to make the most of the exercise.
3. Incorrect Back Posture
You need to ensure that you maintain a neutral spine throughout the exercise. Most lifters either make the mistake of arching their back or worse – hunching over.
The most common reason for a bad form is excessive use of weight. If you cannot maintain a neutral spine or cannot bend over to the 30-40 degree mark, you should drop the weight (and your ego) and try again.
4. Not Trying New Things
Apart from trying advanced training techniques like dead stops, intraset stretching, and varied TuTs, the anchored barbell allows you to try many variations to train your back from different angles. This point is also a perfect segue into…
Variations
Trying different variations and alternatives of the landmine row is a great way to ensure you never hit a plateau. Here are some variations that you need to try in your next back workout:
1. Parallel One-Arm Landmine Row
Since unilateral exercises allow you to focus on one side at a time, they are a great alternative if you are dealing with muscle or strength imbalances.
Steps:
Anchor a barbell in a corner.
Stand on the right side of the barbell so that your left foot is a few inches away from the bar.
Assume a shoulder-width stance.
Hinge at your hips and bend over while maintaining a neutral spine until your torso is at a 30-40 degree angle with the floor.
Grab the shoulder of the barbell with your left hand and place your right elbow on your right knee to help stabilize your lower back and pelvis.
Take a deep breath and pull the bar towards your chest.
Pause and contract at the top of the movement.
Return to the starting position slowly while breathing out.
Repeat for recommended reps before switching sides.
2. Meadows Row
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This variation was made famous by the late, John Meadows. Although the Meadows row primarily targets your back, it also challenges one’s grip and indirectly targets the bicep.
Steps:
Position a barbell in a landmine attachment or the corner of a wall.
Stand at one end of the barbell so that your body is perpendicular to the bar.
Assume a split stance with the inside leg back and the outside leg forward.
Bend forward until your chest is just above parallel to the floor.
Grab the bar with a pronated grip.
Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
Pause and contract your lat at the top of the movement.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: In the Parallel One-Arm landmine row and Meadows row, you could also use a bench to add variety to the exercise. Using a bench reduces your core engagement and allows you to focus on contracting your lats and shoulder blades during the movement.
3. Inverted Row
Inverted rows are one of those exercises that look super easy but will have you running on fumes by the time you are done with them – or they are done with you.
Steps:
Stand in front of a squat rack or Smith machine.
Set the bar at the desired setting. If you are a beginner, consider setting it at your waist height as it will allow your arms to fully extend while keeping your body off the floor.
Get under the bar and grab it with a pronated shoulder-width grip.
At the start of the movement, your body will be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Contract your core and glutes and pull yourself up, leading with your chest.
Your body should remain in a straight line throughout the movement.
Pause and contract for a second at the top of the movement and ensure that your shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended.
Repeat for recommended reps.
4. Seal Row
Seal row is an isolation exercise that will take your back gains to the next level.
Steps:
Elevate a flat bench by placing an aerobic step under each side.
The height of the bench should be adequate so that the weight plates do not touch the floor when your arms are fully extended.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Inhale and pull the bar towards your abdomen.
Pull the bar until it touches the underside of the bench.
Pause and contract your shoulder blades and lats at the top of the movement.
With control, lower the bar back to the starting position.
Repeat for recommended reps.
Related: T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations
5. Pendlay Row
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Developed by Olympic weightlifting coach Glenn Pendlay, the Pendlay row is a bodybuilding exercise that activates muscle groups throughout your body—including your lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids.
Steps:
Stand upright in front of a barbell with a shoulder-width stance.
Hinge at your hips and begin to bend your hips and knees to lower your body toward the barbell.
Grab the bar with an overhand grip and engage your back muscles by rotating your shoulders outward.
Maintain a flat back and keep your chin tucked throughout the movement (as if you were holding an egg under your chin).
Initiate the upward movement by squeezing your lats and pulling the barbell toward your lower chest. Keep your elbows as close to your body as possible.
Pause and contract your lats at the top of the movement.
While maintaining your rowing alignment, straighten your elbows and allow the barbell to travel back toward the floor until the weight plates contact the ground.
Pause for a second at the starting position.
Repeat for recommended repetitions.
Next Read: Annihilate Your Workout with These Landmine Exercises
Conclusion
The landmine row is an effective back builder and should be a part of every lifter’s exercise arsenal. Switching up your time under tension and rep tempos while performing the exercises mentioned above will give you enough variations that will keep you busy for a long time.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Muscle Building Guide for Beginners, According to Pro Natural Bodybuilder
INBA PNBA pro natural bodybuilder Christian Lang put together a muscle building guide for beginners.
If you’re new to working out, you’ll likely want to build more muscle and may be struggling to put on the mass you want. To build muscle, you must follow a few golden principles to get the most out of your training, especially for a beginner. German International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor, Christian Lang, knows that building muscle as a beginner can be challenging, so he put together a muscle building guide for beginners on Instagram (IG). When it comes to nutrition, Lang said:
“Lots of vegetables and fruit and lots of protein – these should be the basics.
500-800g of vegetables and fruit (together) and 4 protein doses a day should be absolutely standard.”
Regarding training, Lang stated:
“EVERY muscle should be trained hard, and hard doesn’t equate to heavy weight.
Use a weight that you can use 10-20 times with clean technique and stop when you notice a technique discrepancy. The more complex and difficult an exercise is, the fewer reps you should do with it (squat, deadlift, bench press, overhead press, pull-up, row, etc.)”
Christian Lang suggests you have a diet filled with protein, fruits, and veggies. He also believes in lifting weights at a high intensity. However, Lang notes that doesn’t necessarily mean using heavier weights. Instead, he thinks more volume – 10 to 12 reps – with better technique on big compound movements will yield you more results.
See his complete muscle building guide for beginners in the IG post below.
https://www.instagram.com/p/CYqbvg-stg2/?utm_source=ig_web_copy_link
Christian Lang is a German INBA PNBA athlete who earned his INBA PNBA pro card in early June of 2021 after winning the overall in the Classic Physique class at INBA Hungary. Shortly after, he won the overall at the German Natural Bodybuilding & Fitness Federation (GNBF) German Championships 2021.
Natural Bodybuilding and WADA Compliant
Natural bodybuilding leagues differ from those like the International Federation of BodyBuilding and Fitness (IFBB) Pro because they require drug testing. The IFBB Pro doesn’t necessarily support the usage of drugs. However, they don’t have any drug testing standards in place that natural bodybuilding leagues like INBA PNBA have.
The INBA PNBA has the strictest drug test standard for its competitors – the World Anti-Doping Agency (WADA). The Olympics use these metrics, and it has a list of all banned substances the government prohibits professional athletes from using during sporting events to make competition fair. Sadly, other natural bodybuilding leagues don’t follow the same rigid drug testing standards the INBA PNBA use. Therefore, athletes’ doping may often go unnoticed.
That is until they are eligible to compete in the INBA PNBA. Since other natural bodybuilding leagues aren’t WADA compliant, new INBA PNBA competitors transferring from other natural bodybuilding leagues face the risk of failing a drug test administered. Since they could have previously passed it in a different natural bodybuilding league, and if you fail a drug test before, during, or after competing in an INBA PNBA show, you’ll be stripped of your title and thrown on the Hall of Shame. And never earn a chance to land a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA.
Generation Iron is looking forward to seeing how Christian Lang does this upcoming 2022 natural bodybuilding season!
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42-Year-Old Alanna Groom Reveals How Bodybuilder Saved Her Life
Alanna Groom is a mother of two who battled depression for years.
Bodybuilding is more than sculpting the perfect physique to compete on stage. For some, fitness is a way to improve mental health and improve overall lifestyles. This is especially true for Alanna Groom, a mother of two from London. Groom battled depression for years and was on the brink of suicide before she began venturing into bodybuilding.
Groom is the mother of two girls and this is when her depression began. She was diagnosed with post-natal depression and it intensified in 2020. The COVID-19 pandemic caused stress to many but especially those who were forced to shut down their businesses. Groom was forced to shut down her business and this is when her depression was at it worst. This is when Groom began thinking that she was “worth more dead than alive.”
Throughout her life, Alanna Groom had tried different diets but nothing was substantial. When the gyms were closed during the lockdown, Groom’s sister hired a personal trainer for her. Scott Francis began training Groom and they began a 10-week program.
“In my head, I was going to end up killing myself in the next few weeks, so I had nothing to lose,” Groom said.
Alanna Groom quickly began losing weight quickly. In December, she began turning her attention to bodybuilding. Her next goal was to train hard enough to be able to enter a competition. She began taking classes to learn poses and perfect her craft. Groom entered her first competition in December and won gold. This was the culmination of all of her hard work.
Groom admits that she hit rock bottom during the lockdown. This is when she began drinking, self-medicating, and her eating habits got worse. When she began her training program with Francis, she went off her antidepressants and fixed her eating habits. After the 1- weeks were up, training for bodybuilding was an easy next step.
“The body building look isn’t everyone’s dream figure, but it’s mine.”
For Alanna Groom, her victory in her first bodybuilding show was worth much more than a gold medal. It showed that she could achieve her goals no matter the obstacles.
“The winning was amazing but I could finally say ‘wow I got myself here, I look like one of them girls I’ve always dreamed of.’”
Bodybuilding is a sport that shows off some of the best physiques in the world. This is a level that is difficult to reach and weightlifters should not be discouraged if they do not get there. For some, the activity of going to the gym and bettering your health can help both mentally and physically. Alanna Groom is the perfect example of that and an inspiration to others.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ronnie Coleman Reflects On Emotional Speech During 2021 Arnold Classic
Ronnie Coleman reflected on his speech after receiving the Lifetime Achievement Award at the 2021 Arnold Classic.
Ronnie Coleman is no stranger to the bodybuilding stage. Coleman won eight consecutive Olympia titles from 1998-2005 and is one of the best competitors in the history of the sport. During the 2021 Arnold Classic, Coleman took the stage for a different reason and was given an incredible award.
Coleman received the Arnold Classic Lifetime Achievement Award during the event in September. This is when he was able to get in front of a microphone and delivered an incredible speech that will be remembered forever. On a recent episode of Nothing But A Podcast, Coleman explained the difficulties of giving this emotional speech.
“It was the hardest thing I ever had to do in my whole life.”
“When I was practicing in my head, it went through smoothly. And then I got up there in front of all those people, then I started thinking about it I think that’s what really got to me, I really started thinking about it. It just hit me like a ton of bricks. I’m like, man! I’m not gonna be able to say this.”
Ronnie Coleman has won plenty of competitions in his career and is tied with Lee Haney for the most Olympia victories in history. Coleman added a victory at the Arnold Classic back in 2001. He discussed his emotions receiving this award from Arnold Schwarzenegger, who is known as the greatest bodybuilder of all-time.
“I haven’t won a lot of wars, you know. I have had a few here and there but lifetime achievement and then being presented by Arnold also, somebody you look up to, idolize in a was, it was a quite blood reaching experience.”
Coleman stepped on stage and let his emotions and feelings takeover. This is one aspect that makes the speech memorable. During this recent episode, Coleman joked about how he wished he have read off a card.
It is difficult to plan a speech ahead of time. Rehearsing a speech is a preparation tool but it never seems to workout how you expect it too once you get up there to speak. Also, Coleman explained how he felt knowing his mother was unable to be there to see him accept this award.
“When you rehearse something, you rehearse it so it’s easy. You’re just by yourself and you’re not thinking about it because you’re rehearsing it, you know. But once you get up there and all those people in front of you and then you get caught up in the moment.”
“The fact that my mom wasn’t there to see it and she always made the big events that I was involved in… that made it even more gut-wrenching. So it was quite an experience… I’ll say it was a very overwhelming experience.”
Ronnie Coleman is a name that remains influential in the sport of bodybuilding. He is an inspiration and has been since he began his career. This was the reason he was given the award. It was a very deserving honor and one that Coleman and those watching will never forget.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bodybuilding Promoter Chris Minnes: Should Michal Krizo Move To The IFBB Pro?
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IFBB Pro/NPC Promoter Chris Minnes looks back on how the IFBB Pro vs IFBB Elite Pro split affected the sport – and his thoughts on Michal Krizo.
Promoter Chris Minnes has been quietly at work producing some of the fastest rising bodybuilding competitions and events of recent years. Starting originally with the Tahoe Pro, Minnes has grown his endeavors extensively and now runs some of the sport’s biggest shows such as the Legion Sports Fest Pro. With an extensive behind the scenes knowledge of bodybuilding, we connected with Minnes to talk about the IFBB Pro’s future, it’s past, and how the IFBB Pro and IFBB Elite Pro split changed the directory of the sport. Chris Minnes also touches upon the IFBB Elite Pro superstar Michal Krizo and whether or not he should move (or be even be allowed to move) into the IFBB Pro league.
The IFBB Pro league has long been the number one bodybuilding league in the sport. Home to the Mr. Olympia competition and the biggest names in bodybuilding. But a monopoly this sport is not. There are a wide variety of other leagues across the globe providing events for athletes passionate about bodybuilding. One such league is the IFBB Elite Pro. If the names sound familiar – well, that’s because they were once one united organization.
The IFBB Elite Pro was originally part of the IFBB Pro proper. They organized the international and amateur league (separate from the NPC – which resided largely only in the US). In 2017, it was announced that these two entities would split. This changed the landscape to some degree in terms of qualifications for the Mr Olympia – especially for international competitors. Ultimately we landed on two parallel leagues, the IFBB Pro and the IFBB Elite Pro.
During our conversation with IFBB Pro bodybuilding promoter Chris Minnes, we asked for his reflection on the split and how it looked from behind the scenes. Minnes has been promoting bodybuilding shows for quite some time – and can recall the conversation he had with Jim Maino, president of the NPC and IFBB Pro league, just after the decision of the split.
Chris Minnes points out that the split ultimately led to two different approaches to the sport. The IFBB Elite Pro league now receives funds from the government at each international location. Minnes believes that this, in some respects, limits the possibilities of what a bodybuilding competition could be. On the flip side, it also allows the budges of the events to not be solely based on income from fans and athlete registration fees.
That being said, the IFBB Elite Pro league has been making a bit more headlines over the past year due to a viral rising superstar. Michal Krizo is an IFBB Elite Pro bodybuilder who is turning heads amongst fans of the IFBB Pro. This has led the community to call for Krizo to switch leagues. The logic being that most of the biggest talents in bodybuilding still compete in the IFBB Pro league. For Michal Krizo to really prove himself – he should be able to compete against these talented competitors.
But the IFBB Elite Pro and the IFBB Pro are now separate. Unless Michal Krizo formally switches leagues – he cannot quality to compete against the likes of Big Ramy or Brandon Curry at the Mr. Olympia.
We asked Chris Minnes if he felt that it would be a good move for Michal Krizo to switch leagues – when he’s already found great success in the IFBB Elite Pro. Minnes admits that he had never even heard of Krizo’s name. Which he attributes to proving just how much farther behind the IFBB Elite Pro league is compared to the IFBB Pro.
Of course, there are many others who know his name. He’s gone viral online across the divisions of all leagues. He even won Best Arms in the fan-voted Generation Iron Bodybuilding Awards 2021. Minnes believes that if Krizo were interested – he should be 100% allowed to switch leagues. But this comes with one condition – Minnes doesn’t believe in cutting to the front of the line.
Chris Minnes would be happy to see Michal Krizo enter into the amateur NPC league, compete, earn his pro card, then earn qualification to the Olympia. If he goes through the paces – and still proves himself to be a threatening athlete. Then he will really start to turn heads.
Until then, Chris Minnes points out that photos are very different than the real thing. Until we can see Michal Krizo standing side by side with the best of the IFBB Pro league, there’s no real way of knowing just how threatening his physique really is.
You can watch Chris Minnes’ full comments about Michal Krizo and the aftermath of the IFBB Pro vs IFBB Elite Pro split in our latest GI Exclusive interview segment above!
Blessing Awodibu Looks Huge At 300 Pounds In Recent Physique Update
Blessing Awodibu has made some serious strides preparing for a return to the stage.
Blessing Awodibu has not competed since the 2021 New York Pro. He has taken an extended break from the stage but has put in some serious work during his time off. Awodibu recently shared a physique update where he is looking massive while weighing 300 pounds.
Awodibu took to Instagram to share some early-year poses. In his physique update, Awodibu shows off his massive back and admits that he has some more work to do, especially with his legs.
“Light vacuum at 300 cannot wait to make that waist disappeared.Love this pose .Learned so much last year about my body ?Excited for my next move .@georgefarah_guru ?”
Blessing Awodibu has turned into a star on social media. He is a bodybuilder who many believe could turn into an Olympia champion. With the look of his physique, Awodibu certainly has the size and will work to make some necessary improvements. It is unknown when he will return to stage but when he does, Awodibu will be a force.
Awodibu began competing in bodybuilding at 18 years old. He quickly made name for himself and earned a victory at the 2016 Arnold Classic Amateur. In 2017, Awodibu earned his Pro Card at the IFBB Diamond Cup. He did not compete in a professional competition until last year. Awodibu finished third at the 2021 Indy Pro in May before taking on the New York Pro.
This is where Blessing Awodibu began his rivalry with Nick Walker, who won the New York Pro and finished fifth at the 2021 Olympia. This was the last time Awodibu stepped on stage and he has clearly made some strides in adding necessary size. In December, Awodibu and Walker were seen training together. Walker is one of the stars in bodybuilding and Awodibu could be on his way to taking that next step.
Awodibu has gained 1.7 million followers on Instagram during his career. He has not been shy about showing off physique updates and where he is in preparation. Fans are looking forward to the day Awodibu returns to the stage and reaches his full potential. Stay tuned for an official announcement on when Blessing Awodibu makes his return.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.