All Posts By Presser
Vlad Suhoruchko Out Of 2021 Olympia Because Of Visa Issues
There have been plenty of issues with travel for bodybuilders trying to make it into the United States. Vlad Suhoruchko is the latest. The Ukrainian bodybuilder will miss the 2021 Olympia because of issues getting to Orlando. Suhoruchko took to Instagram to make his announcement.
“Sadly say it but it’s was last competition on this year . I am Out from MR ⭕️ @mrolympiallc 2021 because of problem with visa … next year I will be there for sure and with better version of my self ⏳⚔️”
Vlad Suhoruchko earned qualification to the Olympia by gaining points over the course of the year. He has competed in events throughout the year to make it happen. Suhoruchko did not finish first in any competition but he was near the top in some big ones such as the Europa Pro Spain, Musclefest Pro, and Portugal Pro.
Suhoruchko did more than enough to earn an invitation to the event and it is unfortunate that he will be forced to miss for a reason like this. He has shown great size and conditioning on stage and it would have been exciting to watch him against other elite competitors. It is unlikely that Suhoruchko would have been able to win the competition but it could have been measuring stick to see where he stood against the best in the world.
At 25 years old, Suhoruchko is just getting started and will continue to make improvements each year. He has been giving plenty of physique updates via social media and building some hype around his name heading into the competition.
Vlad Suhoruchko will now focus on the 2022 bodybuilding year. This is where he will be able to earn qualification to next year’s Olympia. At some point, Suhoruchko will have a chance to step on the biggest stage in the sport and that will be a must-see event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Lya Bavoil Sets Three Raw World Records During 2021 IPF World Classic Powerlifting Championships
Lya Bavoil put on an absolute show during the 2021 IPF World Classic Powerlifting Championships.
Lya Bavoil has been a force in powerlifting but completely outdid herself during the 2021 IPF World Classic Powerlifting Championships. This event is taking place from Sept. 29-Oct. 3 in Halmstad, Sweden. Some of the sport’s elite lifters are there to put on a show and Bavoil has topped them all so far.
Bavoil came into the event with high expectations. She already held the world record for squats and total weight. Bavoil competes in the 63kg weight class and set three new world records — squat, deadlift, and total.
It began when Bavoil achieved a squat of 205kg (452lb). This is not the first time she has been at this level. Bavoil completed a 210kg squat earlier this year at French Nationals but it did not count as a world record.
Lya Bavoil then took on the challenge of breaking the deadlift record, previously held by Jordan Panton. She did so by 3kg with a 230.5kg (508.2lb) lift. Sandwiched between was a 112.5kg (248lb) bench press. This was her competition best but well behind the 142.5kg (314.2lb) world record held by Jen Thompson.
In total, Bavoil lifted 548kg (1,208.1lb) which is also a world record. After a performance like this, it is no surprise that Bavoil was the gold medal winner at the event. This bested her 2019 performance where she placed third and won bronze.
“?63 WORLD CHAMPION?.I will need time to express how i feel… so the meet recap & videos will come soon … but for the moment i just want to share that photos and that moment with you … Thank you guys for all your support & all your love ❤️”
This is not the last we will see from Lya Bavoil moving forward. She has a chance to build on her records in future competitions. At just 27 years old, Bavoil has a long career ahead of her and she is just getting started.
This gold medal in the IPF World Classic Powerlifting Championships just showed that Bavoil has arrived in the sport. With three world records under her belt, that puts her well near the top of the 63kg division.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Massy Arias Workout For A Serious Shred & Sculpt
This workout from Massy Arias will give you higher intensity circuits for a real shred to sculpt an amazing physique.
Massy Arias is a fitness model and personal trainer who worked incredibly hard to get to where she is today. Now with a following online and a will to help others achieve their goals, she is a motivator and someone who others flock to for the best advice.
We all want that great workout, the right exercises to boost our gains and lead us to a sculpted physique. But sometimes we can’t find the best answers. With so many people online claiming to have the secret weapon for workouts, it can be challenging to find out who is honest and who is just spouting nonsense. Thankfully, bodybuilders and other athletes, as well as personal trainers, have a large influence online and with their knowledge and dedication to fitness and helping others, it is easy for us to get great workouts at our disposal so we see the best results possible.
Massy Arias is one of those trainers who loves posting videos on YouTube and around the Internet in hopes of helping others achieve their goals. Her approach to training is one that requires hard work but will pay off in the long run.
Full Name: Massiel “Massy” Arias
Weight
Height
Date Of Birth
145-155 lbs.
5’9’’
11/23/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
Dominican, American
Massy Arias relies heavily on circuit style training which will prove to be worth it for those looking to build muscle, as well as shed fat. The right circuit based workout can be a game changer for those wanting to mix up their routine.
About Massy Arias
Massy grew up in the Dominican Republic, but moved to Los Angeles at a young age in hopes of a better life. Upon arriving in the United States, English was a challenge for her and it only made the transition that much harder. Despite struggling to make things work, she was determined to prove to herself that she could do this.
She began working out and used health and fitness as an anchor, a way to stay grounded when things got be too much. She would eventually grow a social media profile and personal training services into something great in efforts to help others achieve their goals, but also give herself something to be extremely proud of.
Massy Arias Training Routine
Massy tends to use circuits to boost her training and this variety of workouts include upper and lower body circuits, as well as great core circuits to target those six-pack abs. Using equipment like dumbbells, kettlebells, and resistance bands are perfect for performing these workouts at home or in the gym.
Full Body Workout – Lower Body Focused
Warm-Up
Exercises
Sets
Reps
Lateral Lunge
2
8
Plank
2
30 secs
Single Leg Plank
2
8
Circuit #1
Exercises
Sets
Reps
Lateral Lunge with Kettlebell
3
8
Plank
3
30 secs
Single Leg Plank To Down Dog
3
8
Circuit #2
Exercises
Sets
Reps
Alternating Curtsy Lunge
3
10
Bear Pose
3
30 secs
Modified Side Plank
3
3o secs
Circuit #3
Exercises
Sets
Reps
Knee To Elbow Lunge
3
8
Single Leg Plank
3
8
Single Leg Hip Bridge
3
20 secs
Upper Body Workout
Warm-Up
Exercises
Sets
Reps
Reach-Ups
2
8
Wall T-Rotations
2
8
Down Dog To Plank
2
8
Circuit #1
Exercises
Sets
Reps
Dumbbell/Band Alternating Row
3
8
Low Push-Up Iso Hold
3
20 secs
Bear Single Arm Trap
3
8
Circuit #2
Exercises
Sets
Reps
Modified Down Dog
3
30 secs
Push-Up Down Dog
3
8
Dumbbell/Bands Row Iso Hold
3
20 secs
Circuit #3
Exercises
Sets
Reps
Band Pull-Apart
3
10
All Fours Dumbbell Kickbacks
3
10
Cat Cow Knees Elevated
3
10
Ab Workout
Exercises
Sets
Reps
Shin Box
3
10
Low Push-Up Hold
3
10
Burpees without Push-Up
3
12
Lunge Hold
3
10
Bicycle Crunch
3
15
Push-Up Pause
3
10
Prisoner Squat Jump
3
15
Down Dog To Plank
3
12
Plank Shoulder Taps
3
15
Side Lunges
3
12
A-Skips
3
15
Side Skis
3
20
Featured Supplement For Gains
Supplements have the ability to really help us as we do our best to capitalize on our training and performance. While a good diet is essential, sometimes we need more than that and the right supplements are exactly what we need. Products like pre-workouts and BCAAs are great for giving us energy and handling fatigue, while protein powders can work to enhance growth and recovery so we don’t sacrifice any gains. But for those looking to shed unwanted fat and lean down, a fat burner can aid in that shredded aesthetic no problem.
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
This workout from Massy Arias is one to really boost your strength and endurance by working with circuit style training for the best of both worlds. With the right approach to working out, as well as dieting and supplementation, you are well on your way to a desired physique and one that you will most certainly be proud of. Give this workout a try and see what it can do for all your goals 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 Massy Arias Instagram
Cedric McMillan and Other Pros Try to Qualify for 2022 Olympia at Legion Sports Fest
Cedric McMillan and other top pros will compete at the Legion Sports Fest to qualify for the 2022 Olympia.
It appears that some of the top bodybuilders in the world will be competing at the Legion Sports Fest to earn their spot at the 2022 Olympia. Competitors will include Cedric McMillan, Maxx Charles, and Sergio Oliva Jr. to name a few. The event is set to take place October 22-24.
For many the journey to qualifying for the 2021 Mr. Olympia is over. With the competition just around the corner, the 2021 Arnold Classic was the last chance to earn a spot at the show. Now the top pros will have to look forward to other upcoming competitions to qualify for the 2022 Olympia.
One of the first opportunities to qualify for next year’s show will be at the upcoming Legion Sports Fest. Some of the top pros in the business will vie for a chance to get an early qualification for the biggest show of the year.
2022 Olympia Opportunity
The event will feature some of the best bodybuilders in the game including Cedric McMillan, Maxx Charles, and Sergio Oliva Jr. All three hope to out perform the competition and earn a spot at the 2022 Olympia.
CONFIRMED TO COMPETE! @cedricmcmillan called @chrisminnes today to see if he could upgrade his appearance at the @legionsportsfest to COMPETING at the Legion. Cedric said that he is feeling healthier than ever and is ready to dial it in! We’re sure sitting next to @schwarzenegger all weekend at an EPIC @arnoldsportsadded a bit of extra motivation and inspiration!
It is confirmed; the Legion Sports Fest has a World Class lineup and keeps getting better! Head Judge @t_manionand his judges certainly have their work cut out for them!
We hope to see you in Reno, Nevada, on October 22-24. But if you can’t make it, you can still get in on the action with our live stream at tv.centerpodium.com.
Bonus! If you purchase the Legion Live Stream Package now, you will also get access to the 2018, 2019, and 2020 IFBB Pro and NPC Legion Sports Fest!
With an opportunity to earn a spot at the 2022 Olympia early, this can ensure that athletes have enough time to prep even better for next year’s show. Who will take the prize at the Legion Sports Fest, Cedric McMillan, Maxx Charles, or Sergio Oliva Jr.?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Claim The Mr. Biceps Crown With This Zac Aynsley Arm Workout
We are letting you in on Zac Aynsley’s secret to massive arms.
Before we get to the meat of the article, we want you to put your hand on your heart and answer this for yourself – Would you still workout if you could never have biceps like Arnold Schwarzenegger, no matter how hard you try?
If you just caught yourself shaking your head, rest assured, you are not alone. Arms are probably the most loved muscle group. Look around your gym on any random day, and you will probably see a good number of people training their arms. Heck, you might even find people who are training their legs flexing their arms in the mirror.
If building guns is as easy as curling dumbbells for a few sets, everyone would be walking around with bazookas. There is one fitness celebrity, though, who continues to impress with their arms – Zac Aynsley.
Zac’s arms are so freaky that the Governator himself praised his pythons.
“For years I had people telling me I was worthless, but here was The Terminator telling me I looked great. It meant the world to me.”
There has been no stopping Aynsley since that day. His physique is improving in every aspect, and his pythons are taking on a life of their own. But things were not always so smooth for Zac Aynsley.
The Zac Aynsley Story
https://www.instagram.com/p/CSmUOX0oMWX/
Zac Aynsley did not always have perfectly chiseled arms. In fact, Zac had a pretty traumatic childhood. He was bullied for being too thin and weak. In an interview with GQ magazine, Zac revealed that –
“BETWEEN [THE AGES OF ] 10 AND 15, I HAD SUICIDAL THOUGHTS. I’D REGULARLY CLIMB TO THE TOP OF WATER TOWERS THINKING, ‘IS THIS THE DAY I’M GOING TO JUMP?’”
Let us not get ahead of ourselves. Let us start from the beginning.
Zac Aynsley was born on July 2, 1994, in Northumberland, England. In his childhood and teens, he was malnourished, underweight, and ate a poor diet. Zac’s diet mainly consisted of sweets and processed foods.
Also Read: 5 Foods You Need To Cut Out Of Your Diet Right Now
Because of how he looked, he became an easy target for bullies while still in high school. Constant ragging caused Zac depression, anxiety, and panic attacks.
During this time, Zac was not physically active. He spent most of his days playing video games to escape the harsh reality.
An Unexpected Turn
One day, Zac’s friend asked him if he wanted to try his hand at DJing. Aynsley could not turn down the deal and quickly accepted the offer to try it out to change his monotonous lifestyle.
At the age of 15, Zac Aynsley got a taste of stardom when he became popular at local clubs for his DJ skills. Not only was Zan earning handsome money, but he was also gaining positive attention from people around him. The newfound fame added to Aynsley’s confidence and self-esteem.
One thing led to the next, and before Zac could make sense of any of it, he was touring the country.
Even though Zac’s DJ career was taking off, he had to return home to finish college. With all the partying, drinking, and success he had, Zac forgot to work on his worsening health. He was in the worst shape of his life when he got back to Northumberland.
https://www.instagram.com/p/CTC-v2toBst/
To get reconnaissance of his health, he went to the doctors to get his blood work done. To everyone’s dismay, Zac’s internal organs were deteriorating due to his reckless DJ lifestyle.
According to Zac, the doctor told him that he had a liver of a 50-year old. Zac was warned that he needed to make amends to his lifestyle if he wanted to live a long and healthy life.
The Tipping Point
At this point, Zac decided to turn around his life. He attended University and earned a degree in photography. Aynsley was eventually introduced to bodybuilding which helped him channel his focus, energy, frustration, and anger into something positive.
https://www.instagram.com/p/CSzaZ1wIdvx/
Like most newbie lifters, Aynsley became a die-hard Arnold Schwarzenegger fan after seeing his pictures and videos. The Austrian Oak gave him additional motivation for working out and becoming healthier.
Zac Aynsley worked on all aspects of his daily routine to improve his fitness level. He made sure his diet had enough calories and nutrients to help his body recover from the mess it was in.
The progress he saw in a couple of weeks was enough to get him hooked to the new lifestyle.
Internet’s Coming of Age
https://www.instagram.com/p/CRZKrsRI8Pc/
Years of hard work and sacrifice helped Zac build an incredible physique. Little did Aynsley know at that time, but his new and improved body was going to change his life in more ways than he could have imagined.
Zac started gaining a lot of traction on his social media profiles as soon as he started posting his photos online. Impressed with Zac’s physique, one of Florida’s top photographers offered to do a photoshoot with him. Aynsley knew this was too good and big an opportunity to skip. He flew down to Florida, and this decision became a turning point in his career.
Seven weeks after the photoshoot, Zac started receiving recognition from some of the most influential people in the fitness industry, including Arnie and Phil Heath.
Since then, Zac Aynsley has hit several milestones, including:
10+ TV appearances
10+ Book covers – USA
5+ Minor magazine covers / 15+ Features
Traveled to over 17 countries
Zac Aynsley’s Nutrition Plan
You do not end up looking like Zac Aynsley while hogging on burgers and fried chicken. Depending on your current weight, you need to determine a daily calorie goal for yourself. Incorporate quality sources of protein, carbs, and fats to meet your daily macro goals.
Thanks to his ectomorph body type, Aynsley had been a weak kid growing up. Zac eats anywhere between 3200-5000 calories a day, depending on if he is bulking or cutting. To make up for his fast metabolism, Zac eats up to seven meals a day.
Zac Aynsley’s Bulking Diet Plan
Meal #1
3 egg whites
2 egg yolks
1/2 cup oatmeal
2 cups milk
1 banana
Meal #2
5 oz chicken
8 oz sweet potato
1 banana
2 slices whole-grain bread
Meal #3
5 oz chicken
1/2 cup brown rice
citrus fruit
salad
https://www.instagram.com/p/CQ8lZlyH4JL/
Meal #4
3 egg whites
half cup oatmeal
1 apple
5 oz fish
2 cups vegetables
Meal #5
1 apple
8 oz yogurt
half cup cottage cheese
1 scoop protein shake
Meal #6
protein shake
brown rice
Post Workout
protein shake
white potato
L-Glutamine
Meal #7
5 oz steak
1 egg white
4 oz sweet potato
2 BCAA pills
Meal #8
casein protein shake
Eating eight (nine, if you consider the post-workout) meals is no joke. It can be especially tuff for you if you usually eat three meals a day and want to gain weight and put on muscle mass. If you are having trouble eating eight meals a day, supplements can help you meet your daily macro goal.
Here are some of our favorite supplements:
Best Men’s Protein Powders For Bulking & Lean Muscle Growth 2021
The Best Mass Gainers For Clean Bulking & Muscle Mass 2021
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
Zac Aynsley Arm Workout
Pre-Requisites of The Zac Aynsley Arm Training Split
https://www.instagram.com/p/CLzYLyQnZxF/
1. Partial Repetitions
Zac Aynsley incorporates the partial rep advanced training technique at the end of his sets to annihilate his muscles. In the case of machine preacher curl, he completes 15 full reps and then limits the range of motion to the top half of the movement until he hits muscular failure.
Related Read: Advanced Training Techniques To Take Your Gains To The Next Level
2. Zero Routine
Aynsley picked up this training principle from the Governator. He never limits himself to a pre-planned workout and usually modifies his routine on the fly. According to Aynsley, your body will get used to your workouts if you follow a set routine and stop responding. For this reason, he never does the same workout twice.
3. Warm-Up Sets
Before starting the working sets, Aynsley might do a set or two with a lightweight to get a feel for the lift. It also helps in getting the blood flowing to the target muscles.
https://www.instagram.com/p/CJOfbnSnUF-/
4. Short Workouts
According to Zac Aynsley, most people make the mistake of stretching their workouts too long. His arm workouts never last more than 45 minutes. Aynsley limits his rest duration to less than 45 seconds between sets.
Keeping the rest time short is necessary for inducing a muscle-ripping pump. Also, since your arms are a small muscle group, they do not need the typical 1-2 minutes of rest for recuperation.
Must Read: The Science Behind Muscle Recovery: Understanding Active Recovery
5. Mix-Up The Number of Repetitions
Aynsley constantly switches up his rep structure to keep his muscles guessing. For some exercises, he might do as many as 30-40 reps per set.
Zac Aynsley Bicep and Tricep Workout Routine
1. Machine Preacher Curl – 3 Sets 15-10 Reps – 30-second Rest
Zac Aynsley starts his arm workout with an isolation lift to pre-exhaust his muscles. Exhausting your muscles at the start of the workout will ensure that you do not have to lift heavyweight in compound exercises. You will get almost the same amount of muscle fiber recruitment while lifting lighter weight in compound lifts as compared to lifting heavy without pre-exhaustion.
2. Superset
EZ Bar Curl (wide grip to narrow grip)- 3 Sets 15-10 Reps – No Rest
Single-Arm Cable Tricep Extension – 3 Sets 20-15 Reps (each arm) – 30-second Rest
Aynsley starts EZ bar curl with a wide grip and performs 15 reps. Without keeping the bar down, he switches to a narrow grip and curls until failure.
Single-arm cable tricep extension is a high-rep exercise for Zac. He never does less than 15 reps of the lift. Aynsley trains his triceps to failure on the tricep extension. After he is done with 15-20 reps on each side, he does a dropset until failure.
3. Single-Arm Machine Bicep Curl – 3 Sets 15-12 Reps (each arm)
During single-arm bicep curl, Zac keeps the reps slow and controlled. He follows a 1:1:2:0 (concentric, pause and squeeze, eccentric, and rest at bottom) rep tempo to annihilate his biceps. If you do not have access to a bicep curl machine at your gym, you could use the cable machine by attaching a D-handle bar to the pulley.
4. Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Zac Aynsley follows a full range of motion while performing the exercise. He brings the bar close to his forehead at the top of the movement and extends his arms straight at the bottom.
5. Reverse-Grip Cable Tricep Extension – 3 Sets 20-15 Reps – 30-second Rest
Aynsley finishes off his workout with the reverse-grip cable tricep extension.
This might look like a short workout, but if you keep the intensity high, you will not know what to do with the pump in your arms at the end of the Zac Aynsley arm routine.
You will never see Zac Aynsley lift crazy weight while training his pythons. He chases a pump and focuses on a mind-muscle connection.
Conclusion
Now an official Generation Iron sponsored and managed athlete, we are proud of the fact that Zac Aynsley is growing in popularity inside and outside the gym, and inspiring people to transform their lives. We cannot wait to share more about Zac’s journey as it unfolds.
Finally, if you are inspired by Zac Aynsley’s story but doubt yourself and your ability to transform your physique, let this message from Zac be the guiding light for you:
“Go ahead, tell me that I’m not good enough. Tell me I can’t do it! Because I will show you over and over again that I can, and trust me… I will.”
We could not have summed up the article better ourselves.
Who, according to you, has the best arms in the fitness industry?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Chef Rush On Recent Bodybuilding Deaths: We Need To Avoid Taking A Turn For The Worse
[embedded content]
Chef Rush comments on the recent string of deaths in bodybuilding and the future of health in the sport.
Last month, there was an unfortunate and tragic string of deaths in the bodybuilding world. While each of these deaths were unrelated, it sparked an avalanche of comments about the state of health in the sport of bodybuilding. In our latest GI Exclusive interview, Chef Rush reacts to the recent deaths and comments on the current state of health in bodybuilding.
Before diving in, we want to make it clear that the recent series of deaths in bodybuilding were not directly related. In fact, many of these deaths have not had a cause of passing revealed. Some seemed to be more directly related to contest prep while others just a coincidence. Chef Rush’s comments here are not a direct reaction to the cause of death but instead a expanded conversation about bodybuilding overall health triggered by these recent passings.
Chef Rush, like many passionate about the sport of bodybuilding, was heartbroken over the number of recent bodybuilding deaths in the sport. Many of these deaths were in individuals who were under the age of 50. Each individual passing was a tragic loss. But it’s also raised questions about the current state of health in bodybuilding. Has it become too dangerous? Are these deaths a direct result to the bodybuilding lifestyle?
Chef Rush cannot comment about exact supplements, or even drugs, that athletes may be doing. Rush may himself be a bodybuilder – but he’s not a competitor. He would rather not speculate about what substances modern bodybuilders are taking. Instead, he comments on the overall perception of health in bodybuilding and how it can affect the sport as a whole.
Chef Rush believes that the more deaths that plague the sport, the more negative media attention the sport will get. This kind of attention will diminish the opportunities the sport has. This, in a sense, has already happened. Mr. Olympia was once aired on television – but has since fallen off broadcast TV – most likely due to the reputation of PED use in the sport. If these young deaths end up becoming more consistent – Rush worries that the future of bodybuilding will become even smaller.
“One thing I will say on the flip side of it is. Is that reporting on the deaths in the industry… and in the last 30 or 60 days it was X amount,” Chef Rush states in our interview. He continues:
“The one thing that you don’t want to happen is that it takes a turn for the worse. Where people start in the media, and I mean big media, start looking at it and shun it and say ‘here’s what’s happening.’”
Chef Rush goes on to say that this kind of negative perception can also affect future generations. Either by losing interest or, even worse, generating interest in even more unhealthy practices. Rush claims that, even today, he will have 12 year old kids ask him what kind of steroids they should take. He’s shocked at how young they are aware of that kind of drug use. The PEDs should come second, or never at all, before questions on how to train and diet. The mentality of the younger generation may be skewed.
Of course, this is all anecdotal evidence. In a sport as niche as bodybuilding, there are no real studies done to see if bodybuilding is actually more or less healthy today than it was in the past. Are there more deaths happening? Or is social media just bringing more instant attention to it? These are questions that will likely never have comprehensive answers.
You can watch Chef Rush’s full comments on health in bodybuilding by watching our latest GI Exclusive interview segment above!
Arnold Schwarzenegger Will Not Attend Arnold Classic UK After Suffering Leg Injury
Arnold Schwarzenegger has been seen with a mysterious leg brace in recent updates.
Arnold Schwarzenegger has been getting his events underway in recent weeks. On Sept. 25, the Arnold Classic 2021 took place in Columbus, OH. It saw Nick Walker take home the prize in Men’s Open and Arnold himself was there to provide commentary on the broadcast and hand out awards. That will not be the case this weekend.
The Arnold Classic UK 2021 will take place this weekend in Birmingham, England. Competitors like Nathan De Asha and Tim Budesheim are scheduled to appear but there will be a glaring emptiness. Schwarzenegger announced that he will not travel to the event this weekend.
“Arnold UK Announcement
I’m sad to announce I won’t be able to see the @arnoldsportsuk in person this year. The team has done such a fantastic job, and I’ll be 100% with you guys virtually, doing my q and a and using technology to be at the event. I can’t wait to see you in person next year.”
Arnold Schwarzenegger will not be there in person but vows to be available virtually throughout the entire event. The reason the best bodybuilder of all-time will not be at the event was not released but he was seen in a leg brace in his Instagram post. The injury has not been disclosed at this time.
During the broadcast in Columbus, Schwarzenegger seemed healthy and in good shape. This injury might have happened in the time between the two events. While he will not travel to England, Schwarzenegger could try to make it to the biggest event in bodybuilding next weekend in Orlando.
There are many in the comments’ section of his post that are prompting Schwarzenegger to get well soon. It will be interesting to see if more details are released on the specific injury or when it was suffered.
Schwarzenegger will be absent this weekend but Sylvester Stallone, Ronnie Coleman, and Dolph Lungrend are expected to make an appearance. Coleman recent received the Arnold Classic Lifetime Achievement Award last weekend.
This is Arnold Classic UK is another event brought together by Arnold Schwarzenegger while joined by Eddie Hall and Stephen Olexy. There are a total of five divisions that will be competing and they are Men’s Open, Classic Physique, Men’s Physique, Bikini, and Fitness. Winners will gain qualification to the 2022 Olympia.
While Schwarzenegger will not physically be at the event, he will certainly be present in some aspect. This event remains one to watch and will be an exciting weekend in England.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
7 Common (But Lethal) Fitness Mistakes You Need To Avoid
Avoid These 7 Fatal Training Mistakes
Making mistakes is unavoidable while you’re learning something new, but if you don’t improve on these errors and keep doing them for an extended time, they can lead to fatal injuries.
In this article, we’ll be listing out the seven most common mistakes which people make in the gym. We hope you reflect on these errors and fix them if you’re committing any of them.
Not Warming Up
Most people make their first mistake as soon as they enter the gym and go right into the workouts. Not warming up your muscles before you start a workout can lead to muscle pulls, tears, and other injuries.
Before you get into a training session, make sure you’re stretching and warming up your muscles. Each warm-up session should last 10-15 minutes to prime your muscles for a workout.
Ego Lifting
Ego lifting is one of the most common phenomenons in gyms around the world. People try to lift heavier weights than they can handle. While you might get away with it a few times, your luck will surely run out sooner or later.
Iron is one of the best humblers. It’ll teach you your place if you don’t treat it with respect. Leave your ego at the door when you enter the gym or you might end up paying a big price for it.
Going “Raw”
The trend of lifting weights raw is seeing an uprise. Bros try to better each other by lifting heavier weights without using any gear like weightlifting belts, straps, sleeves or wraps. It’s understandable if you’re prepping for a raw lifting contest but if you’re doing it for the fun of it, a disaster is right around the corner.
Using gym gear can help eliminate unnecessary tension from your secondary and supporting muscles. Using support equipment doesn’t only help in avoiding injury, but also helps in better recruitment of the primary muscles groups.
Turning Dietitian
Fitness mistakes aren’t limited to the gym. Many people turn into pro dieticians and start designing diets for themselves. Some of these people end up shuffling their daily macro intake which does more harm than good. If you don’t know what you’re doing, it’s a better idea to hire a coach to design your diet and training plans.
Putting Form On The Back Seat
Some people confuse bodybuilding with weightlifting and think that they need to lift the heaviest weights possible to build muscles. In bodybuilding, the form takes the front seat while weights are in the back. Your goal is to break the muscle tissue using the right form.
Rest Is For The Weak
The passion for building muscle can be overwhelming. You need to remember that no matter how hard you train or how good your diet is, you won’t see the results until your muscles recover and recuperate from your workouts.
Juicing Up
It’s no secret many pro bodybuilders are on steroids. Beginners are prone to falling into the roid-trap. Some young people are influenced by the gym bros to start a cycle. Juicing up isn’t right for most people, and we advise our readers to avoid getting into it.
Header image courtesy of Envato Elements
Are you making any of these mistakes?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Perform The Jefferson Deadlift
The Ultimate Deadlift Variation That Builds Serious Strength
While the Jefferson deadlift is not the most conventional-looking resistance training exercise, it is certainly one of the best for developing full-body strength.
It is a particularly useful exercise for powerlifters and strongmen as well as individuals who suffer from back pain. However, the majority of lifters will benefit from regularly performing the Jefferson deadlift.
This article will begin by highlighting the benefits of the Jefferson deadlift and explain why you should consider doing it.
It will then move on to outline Jefferson deadlift technique, common errors to look out for, and a number of programming considerations.
The Benefits Of The Jefferson Deadlift
This section will highlight four unique benefits associated with the Jefferson deadlift.
1) Develops Asymmetrical Strength
Due to the asymmetrical stance used in the exercise, a large amount of balance, coordination, and stability are required throughout.
With regular practice, all of these components will significantly improve which can positively impact injury risk.
2) Increases Anti-Rotational Strength
With the feet placed in a staggered position, the torso must rotate so that the chest and hip stay in alignment with the feet.
This places a great demand on an array of core muscles that must engage to prevent rotation during the lift. With regular practice, these muscles will adapt and strengthen.
3) Multiplanar Exercise
One of the most unique benefits of the Jefferson deadlift is the fact that it is a multiplanar exercise – this simply means that movement occurs in more than one plane of motion.
Most lifters are familiar with lifting in the sagittal plane (i.e squats and conventional deadlifts), however, the Jefferson deadlift challenges the lifter by taking them out of the comfortable sagittal plane.
4) Reduced Shear Force
A common concern with deadlifts is the shearing and compressive force that can be placed on the low back.
However, due to the mechanics of the Jefferson deadlift, this force will be significantly reduced thus decreasing injury risk.
Why You Should Perform The Jefferson Deadlift
There is undoubtedly great value to be found in the conventional compound lifts such as the squat, deadlift, and bench press.
However, the Jefferson deadlift is different from these traditional-style lifts and works the muscles of the body in a very unique way.If you don’t believe this to be true, just listen to world-record holder Dave Dellanave who once said “it gives you a lot of things that other, big, heavy, typical lifts don’t”.
The exercise involves a combination of rotation, hip hinging, asymmetry, and heavy weight.
The Jefferson deadlift is fairly akin to the trap bar deadlift in that it reduces shear force on the low back, however, there are few other deadlift variations that work multiple planes, rotation, and asymmetrical strength.
To execute the Jefferson deadlift one foot will be placed in front of the bar while the other foot will be behind the bar.
Because the feet are staggered in this way, the trunk of the body rotates in order to face the same direction as the feet.
Furthermore, to keep the chest up and to prevent trunk rotation during the lift, the core muscles will be heavily recruited.
Working in multiple planes of motion can help to keep us mobile and strong thus reducing the risk of injury.
Often when it comes to asymmetrically-loaded or anti-rotational exercises, individuals use light weight only and don’t see the need for heavy lifting.
The perfect example of this is performing a single-leg deadlift with a light kettlebell or dumbbell having already completed sets of heavy deadlifts.
However, if you aspire to properly develop core strength, there is benefit in lifting heavy (1). The Jefferson deadlift is therefore the perfect option as a great amount of weight can be added to the bar.
Finally, those who have hit a plateau may find that performing the Jefferson deadlift allows them to start making progress, once again.
Additionally, because the Jefferson deadlift reduces the forces placed on the back, it may be an excellent alternative for those with back pain.
Muscles Worked During The Jefferson Deadlift
Some of the major muscle groups involved in the Jefferson deadlift include:
Abdominals
Adductors
Glutes
Hamstrings
Lats
Lower Back
Obliques
Quadriceps
Trapezius
Upper Back
Considering that exercise is a deadlift variation it works many muscles in the posterior chain including the glutes, hamstrings, calves, and low back (2).
In addition to the lower posterior chain muscles, the quadriceps also powerfully contract to extend at the knee.
Finally, there are many core muscles that must engage to prevent rotation and provide stability throughout.
How To Perform The Jefferson Deadlift
Although the exercise looks a little complex, it is not particularly difficult to set-up and execute. To effectively perform the Jefferson deadlift, work through the following coaching points:
Begin by straddling the bar placing one foot in front of the bar and the other behind
Ensure that the feet are approximately shoulder-width apart
Using a shoulder-width grip, push the hips backward and reach down to grab the bar
Before lifting, push the chest up and actively engage the core muscles
Drive your feet into the floor to lift the bar while keeping the knees out
Continue the lift until you are fully standing
After completing prescribed reps, swap legs and repeat
There are a number of different deadlift grips that are commonly used, therefore, feel free to experiment until to find out which one works best for you.
Be aware that with the reverse grip (one hand over, one hand under), you should alternate hand orientation with each set to avoid developing asymmetries.
It is for the same reason that you must alternate legs when performing sets of the Jefferson deadlift.
However, there is an exception to this rule. For those who have severe asymmetries or imbalances, like scoliosis, it may be worthwhile to train using the side that feels more comfortable.
Always consult a doctor before proceeding with physical training.
As highlighted, the Jefferson deadlift shares specific characteristics as the trap bar deadlift. Therefore, the Jefferson deadlift should actually look more like a squat than a hinge.
This explains why this exercise is sometimes referred to as the Jefferson squat.
If you excessively hinge during this exercise, you may put yourself at a mechanical disadvantage and consequently may not lift to your full potential.
That said, this is entirely dependent on anthropometry or, in simpler terms, your body proportions.
While some lifters Jefferson deadlift will look very similar to the trap bar deadlift, other lifters may struggle to find the same leverage which will cause the lift to be much more rotational.
Every lifter is different. With that in mind, if you are struggling with leverage be willing to play around with your technique to determine what works best for you.
Common Technique Errors
It is clear that the Jefferson deadlift has the potential to substantially develop strength, however, it is imperative that this exercise is performed with good technique.
Not only will poor technique hamper strength development and negate a number of these aforementioned benefits, it may also increase your risk of injury.
The most common error is allowing the rear foot to lift from the floor. Doing this shifts much on the strain onto the front leg rather than sharing the load between the two.
This exercise should load both the front and rear leg equally. Unequally balancing the load will make the movement less stable and efficient while potentially increasing injury risk.
Typically, this error occurs because the lifter has placed the rear foot too far back which forces the heel to lift.
Therefore, to avoid this error, ensure that feet are in line with each other and approximately shoulder-width apart.
When To Program The Jefferson Deadlift
This section will make recommendations for specific populations who may benefit from utilizing the Jefferson deadlift.
As touched on previously, due to the reduced shear and compressive forces placed on the low back, the Jefferson deadlift is an excellent exercise for those with back pain.
Some coaches have found that by performing the Jefferson deadlift for a couple of weeks, lifters have been able to return to conventional deadlifts without experiencing pain.
When it comes to strength development, it is inevitable that you will hit a plateau at some point. Varying the exercises that you perform has been found to be a highly effective way of recommencing progress (3).
As a result, if you are struggling to add weight to your conventional deadlift it may be wise to program the Jefferson deadlift into your training.
This simple change will alter the training stimulus and facilitate improvements in your conventional deadlift.
Lastly, because the Jefferson deadlift places a large demand on the quads, it can be used as an accessory exercise to help add size to your legs.
Final Word
The Jefferson deadlift is a superb exercise variation that will comprehensively build strength, reduce the chance of injury, and protect the lower back.
To maximize improvements, it’s important that the exercise is performed with good form. That said, some individuals may need to experiment with their technique to get the most out of the Jefferson deadlift.
References:
1 – Hamlyn, Nicolle; Behm, David G.; Young, Warren B. (2007-11). “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities”. Journal of Strength and Conditioning Research. 21 (4): 1108–1112. doi:10.1519/R-20366.1. ISSN 1533-4287. PMID 18076231.
2 – Martín-Fuentes, Isabel; Oliva-Lozano, José M.; Muyor, José M. (2020-02-27). “Electromyographic activity in deadlift exercise and its variants. A systematic review”. PLOS ONE. 15 (2): e0229507. doi:10.1371/journal.pone.0229507. ISSN 1932-6203.
3 – Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
Best Free Weights For Strength & Endurance Goals 2021
These free weights including dumbbells, kettlebells, and barbells can affect your home workouts for the best strength and endurance goals.
With our desire to gain strength and size, while also building endurance and enhancing our aerobic capacity, the right equipment is a must and free weights are what we need. Not only can we get a great workout with a solid set of dumbbells, a well-made kettlebell, or top tier barbell, but we can also beef up our home gym for the best gains around. With the ability to have a stellar home workout while also tackling things like muscle imbalances and building mind-muscle connection, free weights are the best way to see serious gains.
We’ve put together a list of the Best Free Weights for 2021 so you can beef up your home gym for the best at-home workouts. With the right equipment, you will have all the tools necessary to build strength and endurance for all your fitness goals.
Best Free Weights For 2021
Best Free Weights Set
A free weights set can give us the essentials without needed to look all over for different equipment. A complete set of high-quality equipment is what we need to thrive for any great home workout.
RUNWE Free Weight Set
RUNWE Pure Steel Free Weight Set is a set of safe and durable steel dumbbells with a barbell counterweight device for easy adjusting of the weights. With both dumbbells and a barbell, you can work to perform multi-functional exercises great for your home or wherever you choose to workout. With multiple weight settings ranging from 40 lbs. to 110 lbs., these plates are easy to take on and off for an effective workout. An ergonomic grip allows for the best in terms of grip and stability.
RUNWE Free Weight Set is a durable set with adjustable dumbbells, a barbell, and complete set of weights perfect for multi-functional exercises.
Pros
Great set of adjustable dumbbells and a barbell
Nice grip for ease and stability during lifting
Perfect set for multi-functional exercises
Cons
Adjusting may take time to change out different weights
May not be as heavy as some would like
Price: $159.99
Best Dumbbells
Dumbbells are great for compound and isolation exercises as we look to build not only strength and size, but also focus on muscle imbalances for a well-rounded physique.
papababe Dumbbells
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Pros
Great for exercise and seeing results for strength and fat loss
Easy storage for convenience
Solid cast iron and rubber coating ensure durability and protection
Cons
Can be an expensive option
May have a strong scent
Price: $69.99
Best Adjustable Dumbbells
A full set of dumbbells can take up too much space but adjustable dumbbells provide the same benefits with the convenience and ease of less clutter.
Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Pros
Unique dial system with weight ranging from 5-52.5 lbs.
Combines 15 weight sets into one for lifters and strength athletes
Saves you time and space with a convenient set that is cost effective
From a reputable company in Bowflex
Cons
Slightly bulky so have to modify some exercises
Grip material on the handle could be longer for a better overall grip
Price: $399.00
Best Kettlebell
A kettlebell is one of those tools to boost strength, size, and endurance by working to allow for the best in terms of high intensity movements and those that are more functional.
Kettlebell Kings Powder Coat Kettlebells
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Barbell
For those looking to build serious strength and size, particularly in a bulking phase, a barbell allows you to pack on the weight so you get the most bang for your buck when it comes to building real muscle.
American Barbell 20KG Training Bar
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Price: $325.00
Check out our individual review for American Barbell 29kg Training Bar here!
Best Medicine Ball
A medicine ball works great for compound movements like squats, or more isolated movements like those for your core. Used for a warm-up or an exercise, this is a great tool to have.
SPRI Dual Grip Medicine Ball
Medicine balls are great tools for all sort of workouts from circuit style to core work and SPRI offers a great selection of medicine balls of varying weights. The dual-handle easy-grip makes rotational exercises easier to do while other circuit style workouts can be performed with a better grip. This is the perfect choice for ab routines, cross upper body patterns, and dynamic lower body drills and includes an exercise guide.
SPRI Dual Grip Medicine Ball works great for a variety of workouts with a great grip and good durability.
Pros
The dual handle design is great for any workout
The variety of weight to choose from allows for your own designed workouts
With the exercise guide as well, this is set at a good price
Cons
The ball itself does tend to get slippery at times so working on a solid grip can be challenging
A strong rubber odor was observed in early uses
Price: $64.11
Best Weight Plates
The right set of weight plates can allow you to load your barbell with as much weight as you want so you build muscle with a host of exercises and a range of different weight.
XMark Texas Star Olympic Plates
XMark Texas Star Olympic Plates are a trusted brand of plates that are tough and durable for the best quality. Made from premium all-natural virgin rubber, these will maintain their bold color and offer the best protection. A stainless-steel insert allows the plates to easily slide on and off of any bar. With weights totaling 115 lbs., included with this set are two 25 lbs. plates, four 10 lbs. plates, four 5 lbs. plates, and two 2.5 lbs. plates.
XMark Texas Star Olympic Plates are tough and durable and include plates ranging from 2.5 lbs. to 25 lbs. totaling 115 lbs.
Pros
High quality and tough for the best durability
Steel inserts allow for easy sliding off the bar
Good set of weights for working out
Cons
More weight may be necessary for some
Price: $344.00
Best Bumper Plates
Bumper plates allow for Olympic style lifting and can offer protection to your floors by having that rubber coating. These are versatile and great for an exercise like the deadlift.
AMGYM Bumper Plates
AMGYM Bumper Plates are made with 100% high-density rubber that are durable and offer low bounce to protect your floors against any abuse or dropping. Expertly designed stainless steel inserts keep these firmly on the bar for whatever training you do, whether that be heavy lifting or something more high intensity based. With 160 lbs. total weight, this set comes with two 45 lbs. plates, two 25 lbs. plates, and two 10 lbs. plates that fit all Olympic barbells with 2-inch sleeves.
AMGYM Bumper Plates are a complete set totaling 160 lbs. and are expertly designed steel with high-density natural rubber to protect against abuse.
Pros
High density rubber great for durability and to protect your floors
Good amount of weight to get started with lifting
Steel inserts keep the plates firmly on the bar no matter the exercise
Cons
For heavy lifters, more weight may be required
Price: $404.99
Benefits Of Free Weights
The benefits of free weights can greatly influence your gains and lead to increased growth and endurance, depending on what your goals may be. Benefits of free weights include:
Increase strength and size: The right equipment can build muscle and lead to greater hypertrophy so you see the best in terms of strength and size (1).
Higher intensity work: Without being confined to a machine, you can elevate the speed of your workouts to get your heart rate going for a real endurance workout.
Versatility and specific movements: Free weights offer the ability to perform a workout in different ways to target sport specific and more functional movements.
Great home gym: With all of the equipment needed to see gains, you can assemble a great home gym to tackle all of your goals.
What These Free Weights Can Do For You
Dumbbells allow you to perform exercises safely and effectively as you look to add resistance to compound and isolation movements. They are great for those looking to adjust symmetry and fix any muscle imbalances (2,3).
Kettlebells
Kettlebells work to offer a full body workout in order to promote strength and power while also elevating your heart rate for higher intensity work. They can also improve balance and stability and enhance mind-muscle connection (4,5).
Barbells are great for more functional movements and for those looking to really pack on the weight for serious size. Versatile enough to challenge you, yet heavy enough for better hypertrophy, you can do a lot with barbells for an effective workout (6).
Medicine Balls
Medicine balls are awesome for core training but also for total body conditioning. With the ability to enhance athleticism, having the right medicine ball can improve your gains in a number of areas.
Plates allow you to adjust weight accordingly for whatever workout comes your way. Either weighted or bumper plates, each will offer a unique way to workout so you can see the desired gains you want.
How We Choose
When looking for the best free weights, we first look at the reputation of the brand and the companies representing each product. You deserve to have the best equipment possible and each brand should be working for you. We then look at what equipment you should be using to maximize your gains because certain equipment is better than others. Knowing what you want out of your own goals is important for this section because this will determine what equipment you are looking for. Lastly, we look at price. It is possible to find the right products at the right price to not break the bank.
FAQ Section
What is the best free weight set?
RUNWE Pure Steel Free Weight Set. This is a set of safe and durable steel dumbbells with a barbell counterweight device for easy adjusting of the weights. With both dumbbells and a barbell, you can work to perform multi-functional exercises great for your home or wherever you choose to workout.
What is the difference between using free weights and machines?
Using machines can provide for more stability and balance when performing these exercises. What free weights can do is challenge you to really work on stability while also fixing certain imbalances by working each muscle with an isolation exercise, an example being bicep curls.
How do I decide which free weights are the best to buy?
Knowing your goals are important with this. While it would be a luxury to have all of these options, think about your training routine and really work to nail down what equipment would maximize your gains the most. If you want to build more strength, maybe a barbell is better. For more higher intensity work, a kettlebell may be a better option for you.
Wrap Up
The best free weights will allow you to target all areas of growth that you want to most. Rounding out a nice home gym is important and should not be overlooked when it comes to building strength, size, and endurance. Finding the right free weights can be challenging but it is absolutely possible with the right approach to assembling only the best equipment. Check out this list of free weights and start to get your home gym ready to produce serious gains.
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.
References
Schott, N.; Johnen, B.; Holfelder, B. (2019). “Effects of free weights and machine training on muscular strength in high-functioning older adults”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)