All Posts By Presser
INTERVIEW: Robert Timms Opens Up About His Previous Battle With Cancer
[embedded content]
Robert Timms looks back at his experience battling cancer that could have took away his leg.
Robert Timms is a pro Classic Physique competitor that is looking to be a real threat in upcoming competitions. But his entire bodybuilding future was threatened when he was 21 years old due to a cancer diagnosis. Ultimately, he recovered – but the cancer found in his shin bone could have led to a full amputation of his leg worst case scenario. Thankfully this didn’t happen. In our latest GI Exclusive interview, Robert Timms recounts the experience of being diagnosed with cancer and the process of recovery.
In today’s world, cancer is seemingly everywhere. Nearly 1 in 3 people get cancer within their lifetime. Most likely, someone you know has had cancer or knows something who did. It’s a very scary disease that can cause significant suffering. Luckily, as we progress forward there have been serious progress towards more efficient cures and recoveries.
Robert Timms is a bodybuilder that had to face the grim reality of a cancer diagnosis at only 21 years old. He was already well on his way towards his bodybuilding goals when he noticed a sever pain in his shin. After a trial and error with doctors – it was discovered he had cancer in his shin bone. The worst case scenario of this situation would be to amputate his leg.
It was a very heavy diagnosis for anyone, let alone a young 21 year old man. In our recent video conversation, we talked with Robert Timms about the diagnosis and the process of recovery. Timms discusses the entire ordeal with optimism. He had survived the ordeal (with his leg in tact) and was able to continue his journey in bodybuilding.
Robert Timms is obviously thankful for modern medicine and his ability to fully recover. That being said, he was honest about the process and how it specifically affected him as a bodybuilder. Undergoing chemotherapy meant sidetracking his entire bodybuilding career. He lost a lot of weight and a lot of muscle. It set his progress back significantly.
Upon being in remission, Robert Timms slowly returned to training. It was a struggle at first. His body was still weak and not responding immediately to the training. But overtime he started to notice his old self come back. Soon he was fully back in action and ready to take on the Classic Physique division.
When it comes to something as seemingly insurmountable as cancer, Robert Timms had some advice for those dealing with the disease. While cancer can be very serious – he expressed the importance of being optimistic especially during this time in modern medicine.
“I think it was more so scary because I thought it was a death wish. But it’s not,” Robert Timms stated in our interview. He continued:
“My step sister right now, she has cancer… and she was broken. And I said, ‘Listen, you’re sick. There’s medicine. You’re going to be fine.’ Now when you think of it like that it makes it easier.”
You can watch Robert Timms recount his entire battle with cancer in our latest GI Exclusive interview segment above!
Victor Martinez’s Arnold Classic 2021 Predictions
[embedded content]
Victor Martinez breaks down the entire line up and makes predictions for the Arnold Classic 2021.
After a longer than usual wait, we are only a few days away from the Arnold Classic 2021! The event has been shortened to only one day with less divisions – but there are still some truly exceptional athletes to be excited about this weekend. That’s why we’ve turned to bodybuilding veteran Victor Martinez for his analysis of the line up. In our latest GI Exclusive interview, Victor Martinez shares his analysis and predictions for the Arnold Classic 2021.
This year’s Arnold Classic is a special one. In a last minute decision, the winner of this competition also qualifies for this year’s Mr. Olympia. This might sound normal in any other year – but with the event taking place only two weeks before the Mr. Olympia, it can create a last minute wild card for the event. On top of this, we have some truly exceptional athletes, both old and new, hungry to show their best physiques yet.
We connected with Generation Iron alum Victor Martinez over video chat to go over the entire line up and get his predictions and thoughts on the Arnold Classic 2021. This interview was recorded shortly before the recent reported news that Roelly Winklaar will not be competing. Victor believed that Winklaar had a high chance of success. Despite Winklaar likely not being present, Martinez breaks down some other truly promising athletes who can take the crown.
Victor Martinez first touches on Iain Valliere, who has been on a roll with multiple wins over the course of this season. Martinez sees a lot of promise in the competitor, but also claims to have never seen someone peak three times in a year. Let alone four (with Valliere also competing in the Olympia after this weekend’s Arnold Classic). This casts a slight shadow of doubt for how he’ll fair this weekend.
Martinez is also extremely optimistic about Akim Williams at the Arnold Classic 2021. Williams has been on an upward trajectory over the past two years. Victor Martinez had the opportunity to see Williams recently – and what he saw impressed him. Martinez has high hopes for Williams at this event. He places Akim Williams as a possible top 3 contender.
Victor Martinez also shines a light on Justin Rodriguez and Nick Walker – two powerhouse athletes that can do big damage this weekend. Both competitors have shown incredible physiques – but this will be their first time competing against a bigger crop of the best athletes in the world. Both competitors are still on the younger side. It will be interesting to see how they stand up against the rest of the line up at the Arnold Classic 2021.
Then there’s William Bonac returning to defend his title at the Arnold Classic 2021. Bonac has always been a fan favorite and top tier athlete. He’s inched his way close to winning a Mr. Olympia title as well – but has yet to claim the Sandow trophy. From Victor Martinez’s perspective, the biggest challenge Bonac faces is his overall size. He’s a smaller bodybuilder compared to many in Men’s Open. In his quest for perfect conditioning he cannot afford to lose anymore weight. This is what threw him off at the Olympia 2020. If Bonac can keep his weight in check while also crushing his conditioning – he is still the man to beat for first place.
Victor Martinez goes into detail about other top athletes such as Steve Kuclo, Hassan Mostafa, and others. You can see Martinez’s full predictions for the Arnold Classic in our latest GI Exclusive interview segment above!
William Bonac Reportedly Out of The 2021 Arnold Classic
Could two-time Arnold Classic champion William Bomac be out of this year’s show?
There appears to be a rumor going around that 2020 Arnold Classic champion William Bonac is out of the 2021 show. Sources are alleging that Bonac will be unable to compete due to travel issues.
It appears that Roelly Winklaar and Cedric McMillan won’t be the only top pros to miss the 2021 Arnold Classic. William Bonac was looking especially impressive ahead of the big show. But multiple sources are alleging that the two-time Arnold Classic champion will unfortunately be unable to make it to Columbus, Ohio for the 2021 show.
It truly comes as shocking news especially after the fallout of both Roelly Winklaar and Cedric McMillan dropping out of the card in recent weeks. Now it potentially appears that William Bonac could be added to the list due to the travel restrictions caused by the global health issue. Apparently Bonac is still currently in Abu Dhabi.
What Does This Mean For “The Conquer”?
Should this unfortunate turn events be true it would mean that William Bonac has no chance at competing at the 2021 Olympia. The only chance he would have is if he receives a special invite to the show. With just a few short weeks before the biggest show of the year, a special invite at this late date would be controversial. But a late invitation isn’t completely out of the ordinary. After all, Big Ramy received a special invite to the 2020 Olympia and we all know what transpired there.
William Bonac was certainly looking in top form ahead of the show. He had showcased an incredible physique at a recent guest posing that got everyone excited for the prospects of competing at the Arnold Classic and potentially the Olympia.
Now Bonac’s biggest competition at the show, Nick Walker, may be a shoe in to win. There are still plenty of tough competitors the young bodybuilder will have to contend with however.
William Bonac is a two-time Arnold Classic champion, a runner up at the 2019 Mr. Olympia and one of the top competitors on the planet. If the news is true this is truly an unfortunate event for the impressive bodybuilding veteran.
What do you think of these unfortunate turn of events?
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.
Hadi Choopan Reveals Posing Routine Ahead Of 2021 Olympia
Hadi Choopan looks ready for the 2021 Olympia in recent video showing posing routine.
In the past, Hadi Choopan has not had an ideal amount of time to prepare for the Olympia because of difficulty with travel. This year, Choopan is showing that with the necessary amount of time, he will be ready to go. In a recent video on Facebook, Choopan is seen showing off a posing routine ahead of the biggest event of the year.
On a ‘Persian Wolf’ Facebook page, Choopan is looking massive during a posing routine.
In early September, Choopan arrived in the United States to compete in the Olympia. In 2020, Choopan arrived right before the competition and did not have ample time to prepare. This year, he had about six weeks to prepare and get everything in line. If this recent video is any indication, Choopan is ready to compete at the highest level.
In the video, Choopan is showing off his physique and incredible mass. His waist is looking small while his arms and legs look competition ready. Choopan has had success at the Olympia in recent years and has a chance to improve further.
In 2018, Choopan competed in the Olympia 212 and placed 16th. He went onto win the Asian Grand Prix 212 that year before transitioning to Men’s Bodybuilding. He won the Vancouver Pro in 2019 and this is where his Olympia success began. In 2019, Choopan placed third at the biggest event of the year and was fourth last year.
Despite not having necessary time to prepare, Choopan has been able to put on a strong performance over the years. Heading into this year’s Olympia, Choopan will have some expectations.
Hadi Chopin has been training with Hany Rambod, who has worked with some of the biggest names in the sport. This is an advantage as Choopan has not been able to compete since last year’s Olympia.
There is plenty to look forward to in Orlando this year and Choopan is one of the big names to watch heading into the event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Master the Overhead Press
The Ultimate Shoulder Exercise for Size & Strength
The overhead press is well renowned as a strength and size builder, not just for the shoulder but for the chest, back, and core muscles too.There is no denying that it an impressive-looking exercise however, often those who are eager end up hurting themselves by overloading the bar.If you are unfamiliar with the overhead press, use the recommended exercise guide found in this article to allow you to gradually work up to a full overhead press.This article will also highlight an array of overhead press variations as well as providing detail on how to effectively perform the press.
Overhead Press Technique
To perform the overhead press, start by setting up a bar on a rack at shoulder height. Assuming a hip-width stance, use a shoulder-width grip on the bar and unrack.Before pressing the bar, squeeze the core muscles and the glutes to prevent the trunk and hips from moving. Push hard and drive the bar upward keeping it close to the face. Fully extend the elbows and finish with the bar directly overhead. Maintain a high chest and core brace as you reverse the movement and drop the bar back down to the upper chest.
Building up to Overhead Press
If you are a beginner or have never performed the overhead press previously, consider using the dumbbell seated overhead press first.For the dumbbell seated overhead press, start by setting a bench upright so that the upper back is firmly against the bench to prevent overarching.Using the seated version will reduce the demand on the core (1) and therefore allow you to focus more intently on the pressing movement.Dumbbells are an excellent tool when learning new exercises as they allow for greater control and a fuller range of motion.
Practicing the seated dumbbell overhead press will allow the nervous system to adapt and get to grips with the movement patterns required for the overhead press. Additionally, it will build a base level of strength first to suitably prepare you for progressing onto the barbell overhead press.After mastering the seated dumbbell overhead press, progress onto a standing dumbbell overhead press which will increase the need for stability and demand on the core muscles (2).Once you feel competent with the standing dumbbell overhead press, it’s time to move onto the barbell overhead press.
Overhead Press Coaching Points
When performing the overhead press, keep the following 4 coaching points in mind to allow you to complete reps efficiently.
1) Use a Shoulder-Width Grip
Using a grip that is too wide can adversely impact your pressing ability and cause you to lift less weight.Ideally, you should use a shoulder-width grip on the bar and look to keep the elbows tucked in so that they are directly under the wrists. This will put you in the most optimal position to press from.
2) Keep the Wrists Mobile
To allow for a solid press, it is important that both wrists are mobile so that they can flex backward slightly when holding the bar.If you can get the wrists in the correct position, the pressing motion will be much smoother. Good general mobility will also allow the elbows to slightly flare out during the upward drive.
3) Shoulder Blade Engagement
Prior to driving the bar up and overhead, ensure that you squeeze tightly between the shoulder blades.When pressing the bar upward, focus on powerfully engaging the shoulder muscles to initiate the movement. Also on the way back down, maintain tension through the shoulders to promote safety.
4) Adjust Head Position
The bar should start in contact with the upper chest. This means that when you press the bar, you will have to shift the head back to allow the bar to move straight up.Failing to do this may result in the bar catching you in the chin or the nose which is evidently something that you want to avoid.
5) Lift the Chest
Throughout the duration of the rep, it is crucial that the chest is lifted and kept high. This will keep the upper back strong and stable thus facilitating a more efficient press.Letting the chest drop can decrease shoulder stability and therefore may heighten the risk of experiencing a serious shoulder injury – especially if using a heavy load.
Overhead Press Variations
There are a number of overhead press variations which you may wish to use for a number of different reasons.For example, if you find the barbell overhead press too challenging you may wish to regress by selecting a slightly easier variation like the dumbbell overhead press.
Dumbbell Overhead Press
The movement patterns of the barbell and dumbbell overhead press are the same. However, using dumbbells will work both sides individually and therefore will work the shoulders in a slightly different way.Although this variation is excellent for beginners as they get to grips with the overhead press, those who are accomplished with the overhead press can still benefit from it.When it comes to the barbell press, imbalances can easily be masked. The dumbbell press will give a greater indication to whether one side is stronger than the other.This explains why it may be beneficial for more advanced individuals to perform the dumbbell variation on occasion, to check and see if strength levels are well balanced.A final benefit associated with the dumbbell overhead press is that dumbbell requires a greater degree of stability than barbells. As a result, smaller stabilizing muscles in the shoulder must contract to control the weight. Regularly performing the dumbbell variation may, therefore, lead to healthier shoulders.
Military Press
Often the overhead press and military press are confused and seen as the same exercise, however, they are distinct. The difference between these exercises is the width of the stance. The overhead press uses a hip-width stance wjhereas the military press brings the feet close – like a soldier standing at attention.This small change has a big impact on the dynamic of the exercise. Although the pressing motion remains unchanged, stability becomes more of a factor due to the narrow base of support.As a consequence, glute and core muscles must powerfully engage to facilitate stability, balance, and control. As a result of the increased demand for stability, it may be necessary to use a slightly lighter weight than you use for the conventional overhead press.
Push Press
In the overhead press, the lower extremities do not move however, the push press recruits the muscles in the legs to assist in the press. This makes it an excellent exercise for those who are finding it challenging to complete the overhead press.It can also effectively be used when reaching muscular failure in the overhead press. It’s fine to switch to push press mid-set to allow you to complete a few more reps and apply maximal stress to the shoulders.To perform the push press, start in the same position as the overhead press. Dip the hips and bend the knees so that you drop into a quarter squat before powerfully extending.The momentum generated from the extension of the knees and hips should then translate into pressing the bar directly overhead (3).
Thruster
There are great similarities between the thruster and the push press. However, for the thruster, you drop into a full squat rather than a quarter squat, before pressing overhead.Considering that the thruster incorporates both a full front squat and overhead press, it is the most challenging full-body variation in the list.With such a vast array of muscle groups being involved, the thruster will rapidly raise the heart rate which makes it a superb exercise to utilize in HIIT training or circuits.If you do decide to use the thruster in this way be conscious of your form as fatigue builds. Fatigue can adversely interfere with form thus increasing the risk of sustaining an injury.
Kettlebell Press
As with the dumbbell overhead press, the kettlebell variation is a superb exercise that can be used to reinforce the movement patterns of the overhead press.Because of the way the kettlebell is positioned, stability may be more of a challenge with this variation (4).Focus intently on pressing straight up in order to maintain shoulder integrity and reduce the risk of injury. Pressing out to the side or letting the weight shift backward can place undue strain on the shoulders.To perform the kettlebell variation, bring the kettlebells up to the shoulders and check that the elbows are directly under the wrists. Keep the chest up and core braced as you press the kettlebell directly upward. As you press, rotate the arm 90 degrees so that the palms are facing forwards at the top position.
Final Word
All serious lifters and athletes should be performing overhead work on a regular basis. For comprehensive, full-body development, the overhead press and variations of the overhead press should play a key role.
References:
1 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112 (5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.
2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
3 – Soriano, Marcos A.; Suchomel, Timothy J.; Comfort, Paul (2019). “Weightlifting Overhead Pressing Derivatives: A Review of the Literature”. Sports Medicine (Auckland, N.z.). 49 (6): 867–885. doi:10.1007/s40279-019-01096-8. ISSN 0112-1642. PMC 6548056. PMID 30924081.
4 – DICUS, JEREMY R.; HOLMSTRUP, MICHAEL E.; SHULER, KYLE T.; RICE, TYLER T.; RAYBUCK, SHAWN D.; SIDDONS, CHELSEA A. (June 1, 2018). “Stability of Resistance Training Implement alters EMG Activity during the Overhead Press”. International Journal of Exercise Science. 11 (1): 708–716. ISSN 1939-795X. PMC 6033506. PMID 29997723.
Best Home Gym Equipment Under $100 (Updated 2021)
Don’t spend a fortune for your top home gym equipment and work on building an at home gym under $100.
While it’s easy to rack up an expensive tab of cardio machines, weight sets, a bench or squat rack, and all the accessories you want, you really don’t have to spend a total fortune to build a good home gym and the best home gym equipment under $100 can seriously benefit you. Whatever money you do spend, however, will pay off in the long run.
As a cheaper option than an expensive gym membership, you not only save money, but have the time and convenience of working out right in your home. This will commit you to working out more and for longer since travel time and convenience are all at your doorstep. You’ll never have to wait for equipment and you are free to do whatever you want, so consider the home gym benefits and make your fitness goals even more of a reality.
We’ve put together a list of the Best Home Gym Equipment Under $100 to give you the best chance at building an at home gym under $100. With the right equipment, you are well on your way to seeing those gains you want from the comfort of your own home.
Best Gym Equipment Under $100 For 2021
Best Resistance Bands For Mobility
Resistance bands are great training tools but can really enhance mobility by giving you better range of motion and slightly better resistance for stretching and certain exercises.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Pros
Great for resistance training to improve strength and mobility work
Maintain tension and improve range of motion for the entire workout
Offer a great range from 2 lbs. to 200 lbs.
Cons
If using around certain objects that are sharp, you need a band guard to protect these bands
Price: $21.90
Best Dumbbell
A dumbbell is a vital piece of equipment for you can work on isolation exercises to fix any muscle imbalances while also adding resistance to those vital compound exercises.
Topeakmart Adjustable Dumbbell Weight Set
Topeakmart Adjustable Dumbbell Weight Set offers a great set of adjustable dumbbells that will save space and money when it comes to your dumbbell needs. Perfect for upper and lower body building exercises, the cement plates and iron bar allow for durability and the utmost quality. Anti-slip grips allow for comfort and safety and the ability to get the best workout possible. Included with this adjustable dumbbell set are four 4.4 lbs. plates, four 3.3 lbs. plates, four 2.8 lbs. plates, 2 bars with grips, and four spinlock collars.
Topeakmart Adjustable Dumbbell Weight Set is perfect for saving space and time. A complete set of adjustable plates, bars, and spinlock collars, you limit your dumbbells to one while still offering a range of weight.
Pros
Adjusting makes this easy to workout
Can add and take off weight for your desired amount
Save money and time with one set of dumbbells
Cons
May be a hassle to have to adjust constantly
May not be enough weight for some
Price: $61.99
Check out our individual review for Topeakmart Adjustable Dumbbell here!
Best Kettlebell
Kettlebells are seriously effective workout tools to work on strength as well as higher intensity workouts to really get the heart rate going and work on shedding fat and building muscle.
ONNIT Kettlebells
Onnit kettlebells can, and will, be the most versatile tool in your gym bag. This new line of kettlebells underwent a major upgrade to be even better than before in efforts to remain on the cutting edge of innovative sports equipment. These kettlebells have a gravity cast for added consistency and durability, an enhanced powder finish grip for no slippage and better workouts, and they are all color-coded for easy accessibility, safety, and efficiency. As a great tool to increase explosive power, strength, and endurance, Onnit kettlebells are a great move for you to make.
ONNIT Kettlebells are made for consistency and durability and work great for any strength and endurance work for all athletes.
Pros
Great quality and grip for overall training and performance needs
Gravity cast works great for durability and color-coded is nice for easy accessibility
Onnit is a reputable and trusted company
Cons
Buying one single kettlebell at a time can get expensive, especially as you increase in strength
Price: Under $100 range from $22.95 (13 lbs.) to $99.95 (62 lbs.)
Best Ab Roller
We all want those six-pack abs and working with an ab roller can give us great core engagement and development as we work to stretch out.
EnterSports Ab Wheel Roller
EnterSports offers a high quality ab wheel to allow for superior stability without causing unrestricted movement. The wheel is 3.2 inches wide and can hold up to 600 lbs. and this superior, stainless steel quality ensures durability, safety, and comfort. As a great tool to strengthen your abs, hips, shoulders, and back, it will decrease low back pain and help improve overall stability.
EnterSports Ab Roller Wheel is a high-quality ab roller wheel that ensures durability, comfort, and stability for a serious core workout.
Pros
The design is top tier and allows for your wrists to remain straight while also really working your abs
Great for all levels and the added bonus of pushup grips
A resistance band make this a great deal
Cons
Some have reported durability concerns with the wheel, in particular the handles
The tension straps may not be strong enough
Price: $22.93
Best Medicine Ball
A medicine ball works great for a host of exercises from upper body, lower body, and core workouts to give you a great burn while also providing for great grip.
SPRI Xerball 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 Pull-Up Bar
A pull-up bar is an awesome tool to have for it can attach into any doorway and really work to build lat and core strength while aiding in that great physique.
MUSCOACH Pull-Up Bar
MUSCOACH brings a multi-purpose and ergonomic angle grip to this pull-up bar for maximum muscle engagement and wrist support. The soft and thickened sponge handle allows for solid grip and no slippage and this bar allows for 4 grip positions: normal grip, close grip, wide grip, and hammer grip. The large hook design makes this an easy to assemble bar with no screws to fit in almost any doorway.
MUSCOACH Pull-Up Bar is a solid pull-up bar for muscle engagement and wrist support great for building muscle.
Pros
Convenient and allows for variety in your pull-up/chin-up style workouts
Easy assembly and no screws make this a worthwhile purchase
Cons
It doesn’t fit all doorways and the bar may be too wide for some
Versatility comes into question with chin-ups and the lower stabilization bar
Price: $6.69
Best Jump Rope Set
The best jump rope set will allow you to get a great HIIT or cardio-based workout to build endurance and work to shed unwanted fat.
QuickFit Jump Rope Set
QuickFit brings this two cord jump rope set to the mix which is great for diversifying your workouts. With one weighted cord and one non-weighted cord, they allow you to develop strength, stamina and are built to last. The weighted cord is made from PVC and alloy aluminum handles ensure durability for those rigorous jumping workouts. Work to spice up your fitness routine with this great jump rope product from QuickFit.
QuickFit Jump Rope Set offers a weighted and non-weighted rope for a host of workouts with the utmost durability.
Pros
Two cords offer great diversity for either speed and stamina training or something more strength-based
Built to last, this is a durable and very convenient product
Cons
The weight of each rope is unknown, although that shouldn’t be a big problem
Price: $19.99
Best Resistance Band For Strength
Resistance bands also offer great resistance and are perfect for building strength either for a warm-up or during your workouts to build mind-muscle connection.
Angles90 Resistance Band
These highly resistible and perfectly transportable resistance bands from Angles90 are perfect for all of your workout needs. With the ability to work out your whole upper body with less joint stress, you will enhance muscle development and work to see that desired physique. Angles90 comes with two bands, 20 lbs. and 40 lbs., and four carabiners. The length is adjusted through the handles for convenience to ensure an effective workout with no hassle. Whether at home or on the go, you can see great growth and development with the help of Angles90 resistance bands.
Angles90 Resistance Bands are portable bands great for muscle development and rehab work with effective weight options.
Pros
A quality grip ensures an effective and versatile workout
Easy adjusting through the handle makes workouts convenient and allows you to get the right length
From a company who cares about their consumers at a great price
Cons
Other resistance band sets may include more bands with the amount of weight or resistance closer together which would allow more diversity in your workouts
Price: $24.90
Best Exercise Ball
An exercise ball works great for a host of exercises while also being a stretching tool, making this a multi-functional piece of equipment great for a home gym.
SGQBB Workout Balls Set
This yoga ball set from SGQBB includes a 22-inch anti-burst exercise ball as well as a 10-inch mini Pilates ball. Also included are a yoga strap, stretch bands, and various resistance loops. Designed to support strength building and mobility work, this exercise ball set is ideal for toning, calorie burn, reduced pain, and improved posture. They can hold up to 2,200 lbs. and an exclusive PVC material prevents sudden slipping.
SGQBB Yoga Ball Set is designed for strength building and mobility work with an anti-burst exercise ball and mini Pilates ball.
Pros
A great variety in equipment really allows for diversity in your mobility needs
The larger ball is very useful and has a great grip
Cons
Most of the equipment included is great to have, but the smaller ball is difficult to pump up and may not be as useful for many as originally thought
The pump was also difficult to use
Price: $19.99
Best For Spontaneous Workouts
Sometimes we want to spice up our workouts and having a fun way to come up with spontaneous workouts can keep our training engaging and free from any boredom.
Alexanta Exercise Dice
Alexanta Exercise Dice is great for any workout to add some spontaneity to your routine. A bundle of three exercise dice, 2 orange dice are packed with 24 HIIT workouts and one green dice has 12 unique stretches. A great gift for anyone of all ages, these foam exercise dice won’t damage the floor and will keep you motivated to do more when it comes to your workout routine.
Alexanta Exercise Dice is great for spontaneous workouts with 24 HIIT workouts and 12 unique stretches to keep your workouts interesting.
Pros
Fun way to include both HIIT workouts and stretches into a spontaneous workout to keep things interesting
High quality foam ensures relatively decent durability for this product
Cons
Not for those who cannot perform many HIIT workouts
Price: $26.95
Benefits Of The Best Home Gym Equipment Under $100
Having gym equipment for under $100 can lead to many benefits that you want to see. With the right approach to training, and the best equipment at your disposal, you can see those gains you want most in no time as you seek the best for your gains. Benefits of equipment under $100 include:
Build muscle and aid in your desired physique: With the right strength training equipment, you can work to build muscle and see that shredded aesthetic unfold.
Perfect for warm-ups: Get that body primed and ready to go for whatever workout comes your way.
Enhance recovery: This vital time leads to growth and the right equipment can stretch out and relieve any soreness with the best equipment.
Inexpensive and convenient: The right equipment can be affordable while still high-quality so you never worry about anything breaking or being not worth the money.
Why Having Home Gym Equipment Variety Matters
When it comes to our home gym, variety matters because you want to target your training to fit your specific needs. With equipment perfect for warm-ups, this will get our muscles primed and ready to go for whatever workout comes next. During our workout, we want the best for building strength and while some equipment like treadmills can get expensive, having those tools at affordable prices can still build the muscle and physique we want most. Since recovery is also incredibly important, the right equipment can greatly enhance our gains and lead us to the growth we want most.
How We Choose The Best Home Gym Equipment Under $100
When choosing the best home gym equipment for under $100, we wanted to focus on a number of things to really give you the best products. We first look at what is essential for a good home gym. While having a full set is ideal, there are aspects of a home gym that we want to focus on with certain equipment that can really maximize your gains. We then look at the quality and durability of each product that we choose for you deserve to have a great product working on your behalf. While all these items are under $100, we look at price and how low we can get because the lower the price, the more equipment you can buy to really round out a great home gym.
FAQ Section For The Best Home Gym Equipment Under $100
How do I know which equipment to choose?
Look at your training plan and see which equipment fits well into it. By knowing exactly what you want out of your workouts, you can start to hit those specific needs to see the growth you want most.
With this equipment being inexpensive, is it good quality?
We made it a point to look for equipment that is affordable but that will still help you see those gains you want most.
Can these be used for warm-ups, workouts, and recovery?
This equipment ranges from all the above. Some are great for warming up, some are great for your workouts, and some are great for recovery. The best part is, some are multifunctional for all phases of your training.
Wrap Up
Building your home gym should be fun and inexpensive with the best home gym equipment under $100. You can surround yourself with what you want and what you need for your fitness goals to come to life without having to break the bank. Enjoying a workout in the comfort of your own home can be a great experience and really work to give you the best benefits when it comes to working out and building an at home gym under $100.
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.
How To Grow Stronger and Hit A PR In 4-Weeks
Steps To Hit A PR In 4-Weeks
Many people join a gym to get bigger and stronger. It’s no secret that to gain muscle mass, you need to be constantly pushing your limits. If you aren’t hitting a PR every four weeks or so, it could be a sign of hitting a plateau.
If you’re reading this article, we’re assuming that you’re encountering an overhead ceiling. Following the steps mentioned below will help you break through the plateau and hit a PR in four weeks.
Set a Goal
Some people confuse PRs (personal record or personal best – PB) with 1RM (One Rep Max). Your personal best can be your 1RM but it can also be the maximum number of reps you can perform with a certain amount of weight.
For instance, your PR goal could be to bench 315lb for one rep or deadlift 225lb for eight reps. Hitting a PR isn’t something which happens randomly. You need to plan and prepare for it in advance.
Think of a PR attempt as an exam. You need to prepare for it on a timeline before you enter the examination hall. Setting a well-defined goal and prepping for it could help you in passing the exam.
Take It Easy On The PR Exercise
Contrary to mainstream thinking, you shouldn’t push too hard on the main exercise while prepping for the PR. Most of the times, weaker secondary (helping) muscles are what keep you from hitting a PR.
Performing more difficult versions of the lifts can help you gain strength for the main exercise. For example, if you want to hit a PR on the squats, performing front squats can prime you by reinforcing an aspect of technique which carries over to the main lift.
In the 4 weeks leading up to the PR attempt, you should perform the main exercise only as a warm-up lift so that your working muscles don’t get too tensed up. Doing other versions can dial in the technique and help you crush your PR.
When you’re looking to hit a PR, you generally want your muscles to be tighter and movements to be explosive. You can achieve tightness and explosiveness by using variations like pause squats, deficit deadlifts, etc.
Use Primer Sets
Primer sets are the sets which you perform before attempting the PR. The primer sets help you in getting in the groove and get your muscles warmed up and ready to go for the set you had been working so hard for for the last four weeks.
Pro tip – Don’t save the primer sets for the D-day. Perform the primer sets for the entire fourth week (without attempting the PR) so your muscles are used to lifting the weights, and you establish a mind-muscle connection.
Primer sets are an incredibly effective way of getting you in the zone for your PR. Performing the primer sets with great form and explosiveness can boost confidence and wake up high threshold motor units to get you ready for your working sets.
What is your bench press PR? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Constructing A Fat Loss Nutrition Plan And Training Program
Here is a guide to constructing the proper fat loss nutrition plan and training program.
You got blubber huh? Like, that soft squishy stuff tissue that eats at your insecurities. Wow, that escalated fast, but nonetheless, you clicked here to learn how to annihilate fat off your body for whatever reason.
Whether, you got a few pounds or a few dozen pounds to lose, you came to the right spot. So buckle up because we’re going to dial your nutrition and training to a new level.
It Starts With a Plan
Do you think the first man on the moon landed there by coincidence? No, of course not. Similarly, you’re not going to look like a shredded Greek statue by accident or by winging it. You need a plan.
I know that word is gross for some people because a plan requires well, planning. And I know some of you suck at planning or so you claim. You don’t suck at planning. You’ve just never done it before, so get the whole, “I suck at planning” mantra out of your head. It’s not that hard.
If you want any shot at trading your Shriek figure for a lean athletic body, you’ll need to practice planning and sticking to the plan. The consistency and intentionality is far more important than the exact X’s and O’s I’m about to teach you about nutrition and training.
So, with that being said, let’s talk about nutrition vs training.
Nutrition Vs Training
Many people like to pit nutrition against training. What’s even more annoying is that people will regurgitate dumb sayings like, “Nutrition is 90% of the battle bro.”
While I do think nutrition is more important for fat loss, but both are highly crucial. Nutrition simply creates a caloric deficit faster. For those who don’t know, a caloric deficit is when you eat fewer calories than you burn off over time. This is the underlying principle that must be present in any diet to produce fat loss.
So, as I was saying, nutrition can swing the balance of calories much more than training. In any given moment, you could eat a high calorie snack or big portion of food and slap on an easy 800 calories. With training, to burn off that same 800 calories takes hours of draining work.
So if your nutrition is severely off, it can screw you in the short term. Missing a training day isn’t as impactful. Nonetheless, training helps you burn additional calories, improves your health, and ensures the weight you lose is fat and not muscle (if your training is optimized for this).
So nutrition may be slightly more important, but the key takeaway is you need both.
Nutrition Planning
So the base of your nutrition is your caloric intake. This plan assumes you know how to track calories/macros or are willing to learn. It really doesn’t take long to learn and any internet guide should suffice.
But anyways, staying within a certain caloric limit is key. If you eat too many calories, you won’t enter a caloric deficit, meaning you won’t be losing weight. This begs the question of how many calories you should eat? It depends on how many you burn. The more you weigh and the more active you are, the more you burn, thus allowing you to eat more than someone who burns fewer calories.
Generally speaking, most people can take their bodyweight and multiply by 10-13. Multiply it by 10 if you can barely get 8,000-10,000 steps per day. And obviously go to the higher end if you train and move frequently.
To make things more flexible, you can subtract and add 50 calories to this number. This gives you a range to aim for as opposed to one strict number.
Here’s an example. If you’re 160 pounds and are moderately active, you would multiply your bodyweight by 13.
160 x 12 = 1920
Your caloric range would be 1870-1970.
Macronutrients
Macronutrients refer to the infamous 3 nutrients protein, carbs, and fat. These nutrients are called macros or macronutrients because they’re big nutrients as opposed to micronutrients which are small nutrients. Anyways, all 3 macronutrients contain calories. So every combination of macros results in a certain caloric intake.
If you can put 2 and 2 together, somebody who’s tracking macros is essentially tracking calories. As for what your macros should be, it’s far simpler than you think.
Many influencers and bros will have you believe there is magic within certain macros. I’ve even seen stuff on the internet telling you certain macros work better for certain body types. However, science completely disagrees. In fact, all the research points to the average person benefiting from a certain protein target and pretty much any reasonable fat to carb ratio.
So starting with protein, you want to hit at least 0.7-1 gram per pound of bodyweight. So a 160 pound person would aim for 112-160 grams of protein per day. 0.8 grams per pound of bodyweight is what research consistently finds all muscle building benefits max out at. So you can’t forcefeed more protein for more muscle, although there is no detriment, so feel free to knock yourself out.
Anyways, set up your protein and aim to hit or surpass your protein target daily. As for fat and carbs, there isn’t any specific number you must have. Both are important to have.
Fat is an essential nutrient that ensures you have optimal testosterone production and nutrient absorption.
Carbohydrates are your primary fuel sources for high intensity exercise and glycogen replenishment.
So again, both are useful and you don’t need a whole lot to maximize on their benefits, so eat in a ratio that’s up to your preference, so long as you don’t completely neglect one or the other.
Food Choices
As for exact food choices, the enemy of fat loss is hunger. Hunger drives food consumption which raises your caloric intake. Hunger also cues your brain to seek pleasure or in simple terms, trigger cravings. So, learning to appease your hunger without spending too many calories is key to successful fat loss.
Enter the concept of energy density. Energy density refers to how many calories a food has relative to it’s volume. If you’re into Real Estate, this is similar to the cost per square foot.
So ideally, you’d eat plenty of foods with a low energy density meaning they provide more volume while being low in calories.
Vegetables are the king of this. No food group outperforms veggies when it comes to energy density.
10 medium carrots are about 250 calories
1000 grams of zucchini is 170 calories
300 grams of spinach is 87 calories
Your stomach would explode before you could finish a fraction of the above food, but although your gut might feel full, the amount of storable energy you consumed is minor. That’s good news for your love handles.
In addition, the fiber and micronutrients from vegetables further enhance satiety and provide endless health benefits.
Fruit is a close second to vegetables. Most fruits are low in energy density as well. Research finds eating fruit before or during the meal increases satiety and lowers the calories somebody will eat without even tracking.
In addition, you’ll have to fulfill your protein needs. Most protein sources are low in energy density as well, but only if they’re lean. Lean meaning there is minimal tag along carbs and fat. This is rather obvious, but I still hear people saying almonds and chicken wings are good protein sources when they’re not. They’re fat sources. Fat in particular is the most energy dense macronutrient. It contains 9 calories per gram compared protein and carbs each only containing 4 calories per gram.
So think about something like a pork tenderloin vs strips of bacon. The pork tenderloin will provide more volume and protein for the same amount of calories while the bacon will provide less volume and fewer grams of protein.
So all this to say, your fat loss diet should consist mostly of lean protein, veggies, and fruit. Those are the non-negotiables. Beyond that, you can add starch, fat, and other types of food. They can still be beneficial.
In the case of junk food, you’re welcome to include that as well, but caution is warranted. High calorie processed foods can still be incorporated in a fat loss diet to increase adherence and enjoyment, but if overconsumption of these occur, it defeats the purpose of including them.
For example, somebody having some donuts over the weekend or having a small daily bag of chips is no big deal. You can stay within a deficit pretty easily. But if your processed snack or dessert bite turns into a food fest that would impress professional eaters, you’re negating the deficit you’re attempting.
Training
Now, let’s talk about training. The goal of your training isn’t fat loss per se. The total deficit will take care of that, which as I mentioned earlier, is mostly influenced by nutrition. But again, training still serves a deeply important purpose. Primarily, training will impact your body composition.
So if you eat in a deficit, you’re guaranteed to lose tissue, but the deficit alone doesn’t guarantee solely fat tissue.
Fortunately, by lifting weights optimally, you can retain and even build muscle mass as you diet down ensuring the tissue you lose is only fat. After all, it’s great to lose weight, but only if that weight is fat tissue.
So anyone dieting needs to wrap around their heads that fat loss training is hypertrophy training. What builds muscle as a stand-alone training program will help retain muscle during a fat loss phase.
Cardio is cool to add more energy expenditure. It’s good for health as is strength training. But cardio alone or done disproportionately more than strength training is doing a disservice for optimal fat loss. You need training that stimulates muscle growth.
So lift hard and maximize all the training variables for hypertrophy. Hypertrophy training is fat loss training. Tattoo that into your brain.
Keep it Simple
And that’s truly all you need. You need a deficit to ensure the laws of thermodynamics forces you into a smaller leaner frame. And you need to lift hard to ensure you keep that sexy hard looking muscle while the fat cells starves away.
You do that by planning your workouts and meals. Accumulate weeks and months and you’ll blast away much of the blubber you have. Don’t overcomplicate it past this.
WATCH – Inside Nutrabio: A Behind The Scenes Tour
[embedded content]
A deep dive into Nutrabio – one of the biggest bodybuilding and fitness supplement brands in the industry.
Supplements have become not only a major part of bodybuilding – but a major part of fitness and health across the world. The supplement industry has boomed over the past century and with that have come many companies that are looking to get a piece of the pie. With ever changing regulations, it can be hard for consumers to know what exactly they are putting into their bodies. Trust in a brand and trust in what is on the product label is paramount. That’s what supplement company Nutrabio prides themselves on – they go beyond FDA regulations to be the most trusted supplement brand on the market.
Nutrabio founder and CEO Mark Glazier invited Generation Iron to take the cameras behind the veil of the company. What followed was an in-depth tour of Nutrabio’s manufacturing and testing process. Nutrabio has always been transparent when it comes to their process – but now you can go even further with a complete visual tour of each step in Nutrabio’s process from start to finish.
Mark Glazier: The man behind Nutrabio
Mark Glazier has always held himself up to high standards of success. This was true even before the creation of Nutrabio. Before starting his company, Glazier was invested into martial arts since he was seven years old. He opened his first school when he was fourteen (unofficially) and later had a chain of studios.
A major part of martial arts is self discipline. It’s that kind of quality that he brought into the supplement world. Upon running his martial arts studios – Glazier became increasingly more interested in the nutrition side of fitness. He would suggest and recommend supplements to his students – and break down the science as to why they would need a certain product to improve their goals.
Eventually, this interest became so all-consuming that he decided to start his own supplement company. This is when Nutrabio was born. His goal was to not only be the best in the market – but to also provide consumers what he saw was severely lacking in supplements: trust and quality.
The Nutrabio Process
Nutrabio’s manufacturing process is bookended by testing. When the product creation process starts – all ingredients are tested for a variety of factors. When the manufacturing process is finished – the final product goes through those same tests again. The goal? To make sure that the quality and safety of every product has remained in tact from start to finish.
The FDA has a set of standards and regulations that all supplement manufacturers must abide by. Nutrabio goes beyond that with its own set of standards. These standards are even more strict than what the US government demands. That’s the kind of dedication to quality and safety Nutrabio gives to their product.
In addition to in house safety features, Nutrabio also provides a specific website to consumers. Each product has its own barcode. This can be submitted to a special site that breaks down the full safety and test results from manufacturing. Quite literally, a consumer can see the details on how their specific bottle of supplement was created. That’s just how dedicated the company is to trust and safety.
The End Result
When watching our behind-the-scenes tour of Nutrabio’s facilities – you get the feeling of walking through a secret government laboratory. As Mark Glazier himself details every step of the process – it becomes clear just how many small details must be considered. Nutrabio manufactures their own products rather than outsource to a third part manufacturing facility. This provides them with complete control. Not only that – they can provide fresh product directly to the consumer.
With many other brands, there’s no telling exactly how long a product has been bottled when you buy it off the shelves. With Nutrabio, you can be rest assured that the product is fresh to the consumer. Detail, control, and passion are key words to describe Mark Glazier and the Nutrabio process. That’s the end result. It’s the reason that Nutrabio stands in the top percentile of the supplement world.
Our recommended Nutrabio Products
Generation Iron has a dedicated review team to analyze all major supplement products that bodybuilders and athletes use. Over the past few years, Nutrabio products have been covered by our supplement critics. If this video tour impressed you – we have a top recommendation to add into your stack.
NutraBio Leg Day is that intra-workout supplement you need to power you through your workouts by providing serious fuel to aid in whatever your body needs.
You can check out our full in detail review for Nutrabio’s Leg Day right here.
Wrap up
If you’re interested in learning more about Mark Glazier and Nutrabio, make sure to head over to their official website to check out their offerings and their mission. You can also watch the full behind-the-scenes video tour above!
Eight Best Dumbbell Exercises for Your Biceps
Here are dumbbell exercises to work into your bicep routine.
The biceps figure into most moves in the weight room and everyday life and yet advocates of core training and functional movement suggest time spent isolating the biceps could be better spent on movements that target more areas of the body at once.
The core crowd has a point, though there’s nothing like a rigorous biceps-focused workout to produce the sleeve-bursting guns you want. When it comes to isolating the biceps, dumbbells do a better job than machines, barbells, and even chin-ups. And if you’re still looking for more benefit for your workout time, consider that studies suggest that the biceps help stabilize the shoulders.
In this 30-minute dumbbell workout to build your biceps, we’ll hammer through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time, resting only briefly between sets.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Bicep Curls
What it does: It’s simple yet challenging and a mainstay of any bicep workout.
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and stomach tight. Return to starting position.
How many? 4 sets of 10 reps.
2. Farmer’s Carry, Racked Position
What it does: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level) we isolate the biceps.
How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds – 15 seconds out and back or in a loop around the gym.
How many? 4 sets.
3. Four-in-One
What it does: This keeps your biceps under tension for four sets in one.
How to do it: Start with light dumbbells and curl 10 times. Next curl halfway, pausing for a second just above your navel at each of 10 reps. After that, take the dumbbells up and descend just below your pecs, again pausing for a second before returning for 10 reps. Finally, do 10 more full reps.
How many? 4 sets
4. Dumbbell Row
What it does: Though it’s more of a back and shoulder exercise, it targets the biceps. By placing this move between two curl exercises, it allows us to keep moving without rest.
How to do it: Place a dumbbell on either side of a flat bench. Place your left leg on the bench, bending forward from the waist until your upper body is parallel to the floor. Place your left hand on the other end of the bench for support. Grab the dumbbell off the floor with your right hand while keeping your back straight. Lower to the floor. Do 10 reps and switch sides.
How many? 4 sets of 10 reps per side.
5. Hammer Curls
What it does: The neutral grip targets the forearms but also hits the biceps.
How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
How many? 4 sets of 10 reps.
6. Renegade Rows
What it does: It’s a simple yet challenging move that hits the biceps and also the back, shoulders, and triceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10 reps per side.
7. Split Dumbbell Curl to Press
What it does: It isolates the biceps while also targeting the shoulder and overall core strength.
How to do it: Stand holding dumbbells at your sides and resting your front foot on a bench at mid-thigh height. Perform a biceps curl then press the weight over your head. Do 10 reps then put the opposite foot on the step for your next set.
How many? 4 sets of 10 reps.
8. One-Arm, One-Leg, Dumbbell Row
What it does: A variation on the traditional one-arm row works the biceps while also challenging the hamstrings.
How to do it: Keep your non-lifting hand balanced on a dumbbell rack or bench.
Extend the corresponding leg of your lifting hand back. Not only does this push you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper.
How many? 4 sets of 10 reps to each side.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.