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RENPHO R4 Pro Massage Gun Review For Home Use & Muscle Pain
This massage gun can greatly influence recovery by working to relieve muscle tension and soreness with the right levels of activation.
Product Overview
Recovery is imperative to our overall growth and performance and we all know that, but having the right tools can be a game changer. With things like foam rollers and yoga, we can work to maximize our overall recovery and give ourselves the best chance at relieving any sore spots and muscle tension. But massage guns are something you absolutely need and can provide the same feel as a massage therapist without leaving your own home. RENPHO R4 Pro Massage Gun is one such recovery tool that can work wonders for you as it works to hit those hard to reach spots and loosen up any muscle soreness keeping you from reaching your full potential.
Massage guns can work for a number of benefits, especially for bodybuilders and other strength sport athletes looking to get the most out of their recovery. By working on loosening up tight muscles and those sore spots, massage guns can greatly improve your range of motion (1) and increase circulation, all while decreasing stress levels to provide for better overall performance (2). RENPHO R4 Pro massage gun can do this and much more and is a great choice when looking to capitalize on recovery.
Renpho R4 Massage Gun has an easy grip handle and 5 adjustable angles to get those hard to reach areas all while being lightweight and great for recovery.
RENPHO designs and creates workout tools with other functional products as well so people everywhere can boost not only their workouts, but also recovery. Working with innovative technology and smart products, RENPHO seeks to give consumers the most up to date and worthwhile equipment for all their workout and rehab needs. An honest company seeking only to help consumers, their great line of products backs this up fully.
RENPHO R4 Pro Massage Gun Highlights
RENPHO R4 Pro Massage Gun is a well-built massage gun to relieve tension and soreness to help activate and repair muscles. With six heads and 4 speeds, it allows the right amount of pressure to target specific muscles and muscle groups. An easy-grip handle and 5 adjustable angles allows for great rotation to hit those hard-to-reach spots without straining your arm to provide relief. A high-quality battery allows for a week’s worth of charge to handle any of your workouts. Weighing in at just 2.2 lbs., RENPHO R4 Pro is portable and easy to use while being perfect for those harder to hit spots.
Included with the RENPHO R4 Pro Massage Gun are 6 massage heads, 1 storage case, 1 AC Adapter, and 1 User Manual.
Check out where RENPHO R4 Pro Massage Gun fell on our list of the Best Massage Guns!
Top Features
Grip & Adjustability
RENPHO R4 Pro Massage Gun has an ergonomic grip, meaning it is comfortable and designed to give you the best out of home use. An easy grip handle with 5 adjustable angles allows you hit those hard to reach spots, for example, your upper and mid-back. Along with this, 6 massage heads and 4 speeds work to target specific muscle groups that apply the right amount of pressure to relieve any of your muscle pain needs. Each head forms its own unique shape that can then be applied and used for whatever needs you may want, be them more deeper tissue work or maybe something more surface level.
Weight & Battery Life
This massage gun only weighs 2.2 lbs., making this a great choice when it comes to being portable and easy to use. Although this is lightweight, it is powerful and can greatly affect your ability to hit any of those areas you want to most. A high-quality lithium battery is removable for easy charging and can power a weeks’ worth of workouts. Taking this on the go means you could run on a full charge and fit this easily into any suitcase or bag for any pain relief needs wherever you are.
Price & Effectiveness
RENPHO R4 Pro Massage Gun is a high-quality, portable, and easy to use massage gun designed to relieve muscle tension and soreness while delivering targeted relief. Weighing in at just 2.2 lbs., this lightweight but durable massage gun is great for any of those hard to reach areas.
Pros
A great design to hit the hard-to-reach areas and target certain spots is a huge draw for RENPHO
With five angles to choose from and an easy grip, this can handle any of your workout and massage needs
Cons
The battery life is decent but could be more
It isn’t as strong in terms of power as others
Price: $99.99
Check out our list of the Best Massage Guns for more great products for home use and muscle pain!
Overall Value
RENPHO R4 Pro Massage Gun is that high-quality and worthwhile recovery tool you need most in your routine. Able to provide the best in terms of at home recovery, this massage gun is one you absolutely need for it can help hit those hard to reach areas with an ergonomic grip and adjustable heads. RENHPO is a company who designs and creates innovative smart products so you see the best results for all your gains. What you are really getting is a high-quality massage gun with an innovative design, easy grip, and great portability from a company who knows the needs of athletes and their recovery. Try RENPHO R4 Pro Massage Gun today and see what this can do for all your rehab goals.
Try RENPHO R4 Pro Massage Gun Today
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*Images courtesy of RENPHO and Envato
References
Konrad, A.; Glashuttner, C.; Reiner, M.; Bernsteiner, D.; et al. (2020). “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance”. (source)
Sherman, K.; Ludman, E.; Cook, A.; Hawkes, R.; et al. (2010). “Effectiveness of therapeutic massage for generalized anxiety disorder: a randomized controlled trial”. (source)
6 Floor Presses Your Program Needs
Here are six floor presses to try during your workout program.
The floor press has gained notable popularity over the years. What started as a powerlifting staple has now become increasingly recognized among regular gym-goers. And for good reason, since the floor press comes with a myriad of benefits.
The reduced range of motion lessens the burden on the shoulders substantially, when compared to the bench press. Not only that, laying on the floor minimizes excessive arching in the lumbar area. So, if you ever experience low back pain when benching, floor presses may be the prescription you’re looking for.
But the benefits of floor presses don’t start and end with pain prevention. They’ll increase your lockout strength in the bench press while slapping meat on your triceps. You’ll get bigger, stronger, and feel less banged up from training. Pretty good deal, eh?
Oh, and no need to worry if the gym’s crowded and all the benches are taken. Just find some floor space and get to work.
Floor Press Variations
There’s an endless list of floor presses to meet your individual training goals.
1. Single Arm Floor Press
If you’re like most gym-goers, you go to the gym with the intention of doing core at the end of your workout, but to no avail. So, why not combine it with your lifting? At the end of the day, every lift is a core exercise if you’re doing it right and using appropriate (i.e. heavy enough) weights.
This single arm floor press really hammers your core given the offset nature of the movement. By pressing with one arm at a time, you’ll feel your core fire up almost immediately to help you counterbalance throughout your set.
Not only does this kill two birds (combining press and core into one), it’s way easier to set up as opposed to holding two dumbbells. Which can be pretty limited in nature as you start to lift heavier weights and don’t have anyone there to hand you the dumbbells.
To perform the single arm press optimally, you want to create as much tension as possible while reaching up to the ceiling with your free arm. Keeping your legs straight, as you’ll see with every type of floor press, minimizes lower body assistance. Thus, placing higher demand on your triceps and core to do the majority of the work. The closer your legs are, the more challenging it becomes.
2. Floor Press with Hip Bridge
On the opposite side of the coin, you can add a hip bridge to your floor press to offer even greater leg drive than the bench press. By raising your hips off the floor as you press, you’re incorporating your lower body and, as a result, should be able to press more weight. Not only that, you’ll simultaneously be working on that pancake ass of yours.
Flex your feet with just your heels touching the floor for more glute activation. Keep your feet flat on the floor while you bridge to incorporate the quads. Both are great, so pick whichever one meets your individual goals.
3. Dead Bug Floor Press
Here’s another 2-for-1 special to tackle your core during the floor press. All credit goes to Tony Gentilcore for this gem.
Dead bugs are important, and chances are you’re not doing enough of them. And although I understand you’d rather watch paint dry while waiting in line at the post office, you should still find a way to add them into your training. Your lower back will thank you, your main lifts will skyrocket, and you’ll be able to take your shirt off without looking like a bag of milk.
The first variation you saw trains the anti-rotation and stability functions of the core. In this case, you’re training the anti-extension aspects of the core musculature by combining the dead bug with the floor press.
When extending your opposite leg out during the press, be sure to exhale heavy for a 3-5 sec count. Pretend you’re trying to blow out a candle that’s 10ft away from you. This will ensure you’re creating and maintaining abdominal tension and thus, providing a support system for the lower back.
You won’t be able to lift as heavy as you normally could with regular floor presses, and that’s the point. So don’t get too bent out of shape if you have to leave the ego at the door and go for the lighter dumbbells.
The key cues you want to focus on here during the dead bug floor press are exhaling heavy as you press the weight up, maintaining a flat lower back against the floor, and keeping tension in the core throughout your entire set.
4. Swiss Bar Floor Press
The neutral grip of the Swiss bar externally rotates the shoulders (as opposed to the internal rotation you’d be using with the straight bar). You also have the ability to load more weight than you potentially could with dumbbells here.
5. Trap Bar Floor Press
The benefits of the Swiss bar are echoed in this trap bar variation with one added perk: grip work. The long levers of the trap bar handles turn the floor press into a forearm-intensive press variation. What’s more, the neutral handles make for a natural pressing motion. All in all, this is just a great pressing variation to add to your arsenal.
6. Landmine Floor Press
The majority of floor presses alleviate the potential shoulder stress often associated with the bench press. This landmine variation takes it a step further and mitigates elbow pain given the thick handle of the barbell collar. That said, it’s not a magic pill that guarantees pain-free elbows. Listen to your body and see professional help if warranted.
You’ll have to play around a bit to get your positioning right with this one. But once you do, you’ll wonder why you haven’t done these sooner. The guided swivel of the landmine really lets you dial in to your pecs while offering greater potential for loading in comparison to dumbbells.
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10 Best Bodyweight Home Workouts For A Chiseled Physique
Why go to a gym when you can build a Greek God physique with these home workouts?
Most people have come to believe that they need to work out with dumbbells and barbells to build muscle mass. This is why they get a gym membership when they could have conveniently trained at home.
On the other hand, some people miss out on being a part of the fitness lifestyle because their busy schedule does not allow them the luxury of going to the iron paradise.
These individuals give up on their dream physique because, by watching their favorite Instagram fitness athletes train at fancy gyms, they have subconsciously internalized that a gym membership is indispensable for a body transformation.
The Holy Grail Of Physique Transformation
All fitness enthusiasts need to hear this – Your muscles do not know if you are training at a gym or home. They do not know if you are lifting iron or using resistance bands. Muscle tissues are damaged during a workout, and they grow back bigger and stronger with the correct diet and recovery time. As simple as that.
But how do you damage muscles during a bodyweight home workout?
Progressive overload.
As your workouts advance and you get stronger, you should increase your reps, time under tension, decrease rest time between each set and exercise, incorporate advanced training techniques in your training, and push yourself to failure in every set.
Oh, so you want to know if this could lead to overtraining?
Here is the harsh truth – most lifters who train at a modern gym with fancy equipment cannot train hard enough (even if they wanted to) to hit the overtraining stage, let alone people who are training at home. So, give home workouts all you have got and forget about overtraining.
The day people learn to use their body weight as resistance, gyms will have a hard time selling memberships.
Related Read: Training Programming: Progressive Overload is Your New Best Friend
Before you begin your home workouts, make sure you:
Warm-Up
Just because you are training at home does not mean you are free to skip warm-ups. Stretching and warming up will help fire up your muscles during your workouts.
Reasons why you should never miss a warm-up session:
Lower risk of injury – According to a study, an elaborate warm-up routine can reduce your risk of injury as it relaxes and loosens your muscles.
Mental focus – With time, a warm-up routine turns into a ritual that automatically puts you in the zone.
Improves flexibility & mobility – Being more flexible can improve your range of motion.
Increased blood flow – Blood carries oxygen and nutrients to different parts of your body. Warming up loosens your muscles which results in an increased blood flow throughout the body.
Reduction in muscle tension and pain – Muscles that are warm and relaxed move with less friction and are less likely to stiffen during and after a workout.
Better performance – Studies have shown that warmed-up muscles can help you work out more effectively.
10 Best Bodyweight Home Workouts For A Shredded Body
Workouts laid out in this article are perfect for lifters of any experience level. They will help you in building muscle and core strength and losing body fat. It also includes an all-out 20-minute HIIT (high-intensity interval training) workout.
#1 – Beginner Home Workout
Squat – 20 Reps
Walking Lunges – 10 Reps (each side)
Push-Up – 10 Reps
Single Arm Bent-Over Row (Resistance Bands) – 15 Reps (each side)
Plank – 30-seconds
Jumping Jacks – 30 Reps
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 5
Firstly, this is as easy as it gets in the home workout program. Secondly, it is not that easy – as you will soon find out.
Perform each exercise for the desired repetitions and rest for 10 seconds before starting the next exercise. Make sure you are following a full range of motion while performing these workouts. Since this is a bodyweight workout program, you will be leaving gains on the table by performing partial reps.
In each workout, you will be doing at least one advanced exercise. In this workout, you will be performing single-arm bent-over rows with resistance bands.
Steps:
Stand with your right foot ahead of the left.
Lean forward so that your torso is at a 60-degree angle with the floor.
Place one end of the resistance band under your front foot.
Rest your right forearms on your right thigh.
Grab the other end of the resistance band with your left hand.
With your hand extended down, there should be no slack in the band.
While keeping your elbow close to your body, bring your arm up to your side.
Hold and contract at the top for a couple of seconds.
Return to the starting position and complete 10 reps before switching sides.
#2 – Core Workout
Circuit A
Skater – 30-seconds
Push-Up – 30-seconds
Shoulder Tap – 30-seconds
Forearm Plank Reach – 30-seconds
Circuit B
Skater – 30-seconds
Burpee – 30-seconds
Plank Jack – 30-seconds
Plank – 30-seconds
Time: 25 minutes
Rest: No rest between exercises in a circuit; 45-second rest between circuits.
Circuits: 5
After you complete all exercises in circuit A, take a 45-second rest before starting circuit B. Repeat until you complete five rounds of the circuits. One thing is for sure – your core will be sore for at least a couple of days after this workout. Core – sore. See what we did there?
#3 – 20-Minute HIIT Home Workout
Circuits X 8
Side Kick-Through – 20-seconds
Rest – 10-seconds
Circuits X 8
Skater Hop – 20-seconds
Rest – 10-seconds
Circuits X 8
Crab Toe Touch – 20-seconds
Rest – 10-seconds
Circuits X 8
Frogger – 20-seconds
Rest – 10-seconds
Circuits X 8
Curtsy Lunge – 20-seconds
Rest – 10 seconds
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 8
The 20-minute HIIT workout is dialed-in to the T. You cannot afford to waste a single second during this training session. It might be a little harder for you if you are a beginner as you need good stamina, endurance, and cardiovascular health for this workout.
But do not use this as an excuse to skip this workout. Push your boundaries and go as hard as you can. Remember: There are no shortcuts to building your dream physique.
#4 – 7-Minute Home Workout For Ultimate Gains
Jumping Jack – 30-seconds
Wall Sit – 30-seconds
Push-Up – 30-seconds
Crunch – 30-seconds
Step-Up – 30-seconds
Squat – 30-seconds
Tricep Dips – 30-seconds
Plank – 30-seconds
High Knees Running in Place – 30-seconds
Lunge – 30-seconds
Push-Up with Rotation – 30-seconds
Side Plank – 30-seconds
Time: 7 minutes
Rest: 10 seconds between exercises
Circuits: 1
The 7-minute workout is for people with packed schedules. No matter how time-poor you are, you can always squeeze in a 7-minute workout in your day. In fact, you could even perform this training circuit on Air Force One.
According to a 2013 study conducted by the American College of Sport’s Medicine Health and Fitness Journal, this HIIT workout improves overall fitness levels and helps with weight loss.
#5 – Bodyweight Leg Home Workout From Hell
Squat (with a towel) – 10 Minutes 15 Reps
Bulgarian Split Squat – 5 Sets 30 Seconds (each side)
Squat Jump (with floor touch) – 3 Sets 15 Reps
Bridge Kick – 10 Minutes 10 Reps (each leg)
Superset
Burpee – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Jump Lunge – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Time: 45 minutes
Rest: 30 seconds between exercises
Circuits: 1
No, we are not trying to kill you. But even if we were, do not forget – what doesn’t kill you, makes you stronger.
In the first exercise, hold a towel with your arms extended straight overhead. The fact that this is a bodyweight workout should not stop you from mimicking Olympic lifts.
In the first (squat with a towel) and fourth (bridge kick) exercises, set a timer for ten minutes and perform 15 reps of the exercise at the start of each minute. After completing the desired reps, rest for the remainder of each minute. Repeat the cycle for 10 minutes.
#6 – No-Equipment Arm Workout
Decline Push-Up – 15 Reps
Up-and-Down Plank – 20 Reps
Crab Crawl – 10 Reps (each side)
Diamond Push-Up – 15 Reps
Inch Worm – 15 Reps
Tricep Dips – 15 Reps
Time: 20 minutes
Rest: 30 seconds between exercises
Circuits: 3
In the home workout program, you will be working on your aesthetics as well as functional strength. A chiseled physique without functional strength is as good as a Ferrari without an engine.
The number of repetitions in this workout is only for reference purposes. You are supposed to perform each exercise until you hit failure.
While performing push-ups, pause at the top of the movement for a few seconds, and contract your triceps as hard as you can.
#7 – Bodyweight Home Workout For Boulder Shoulders
Push-Back Push-Up – 12-15 Reps
Plank to Down Dog – 12-15 Reps
Pike Push-Up – 15 Reps
Wall Walk-Up – 6 Reps
Prone T (and Y) – 10 Reps
Pro: Handstand Push-Up / Bridge Push-Up – 10 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
After you are done with the bodyweight shoulder workout, you will question the need for dumbbells and barbells and going to a gym for shoulder training.
The last exercise of this workout is only for pros. While most people know what a handstand push-up is, let’s go over bridge push-up.
How to perform bridge push-up:
Lie with your back on the floor, knees bent, and feet as close to butt as possible.
Place your right hand near your right ear and your left hand near your left ear. Your thumbs should be next to your ears, and your fingers pointing towards your heels.
Push up your hips, arch your back, and press hands into the floor to lift into bridge pose.
Once you gain stability in the bridge pose, start performing push-ups by bending at your elbows and lowering your head towards the floor.
#8 – Bodyweight Home Workout For A Stirated Chest
Resistance Band Push-Up – 15 Reps
Standing Chest Press – 15 Reps
Alternating Shuffle Push-Up – 15 Reps (7 on each side)
One-Arm Push-Up (on an elevated platform) – 15 Reps (each side)
Dynamic Push-Up – 12 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
For this workout, you will need resistance bands that can be anchored to a door. We highly recommend the Serious steel resistance bands for this purpose.
How to perform resistance band push-up:
Wrap a resistance band around your back so that it is placed just under your armpits.
Loop the resistance band around your hands to tighten it.
Get into a push-up position, and perform 15 reps.
How to perform alternate shuffle push-ups:
Get into a push-up position.
Move your right hand to the left until both your hands are next to each other.
Slide your left hand further left until your hands are shoulder-width apart again.
Perform a push-up.
Repeat by moving to the right this time. Alternate between sides until you complete the desired reps.
You could also incorporate TRX in your bodyweight home workouts.
Related: How To Use The TRX To Build A Bigger Chest
Also, Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
#9 – Bodyweight Home Workout For A Cobra Back
Pull-Up – Failure
Suspension Row – 15 Reps
Hindu Pushup – 15 Reps
Prone Back Extension – 15 Reps
Single-Arm Resistance Band Bent-Over Row – 15 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
To annihilate your back with home workouts, you will need a sturdy pull-up bar that you can install in your doorway.
Best Pull-Up Bars For At-Home Gains & Convenience 2021
The best thing about a pull-up bar is that you can perform a range of exercises on it. By adding a TRX to a pull-up bar, you can use it to train your back, arms, chest, legs, and abs.
How to perform Hindu push-ups:
Get into a push-up position.
Push your hands into the floor to drive your weight back so your hips rise into the air.
Your back should be straight and your head behind your hands.
Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
#10 – Full-Body Finisher Bodyweight Home Workout
Side Plank Twist – 30-seconds AMRAP
Squat Pulse – 30-seconds AMRAP
Crunch – 30-seconds AMRAP
Lying Leg Raise – 30-seconds AMRAP
Push-Up – 30-seconds AMRAP
Mountain Climber – 30-seconds AMRAP
Bicycle Kicks – 30-seconds AMRAP
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 3
This full-body bodyweight workout will make fat melt off your body.
For each exercise, you will perform as many reps as possible (AMRAP) in 30 seconds. You are allowed a 10-second rest between exercises and a 30-second rest between circuits.
Conclusion
Although these are home workouts, you could do these anywhere, even when you are traveling. You might have to purchase a few pieces of equipment (like resistance bands and a pull-up bar) for this workout but look at them as long-term investments. The dividends alone will be more than what you pay for the equipment.
How often do you workout at home?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Ryan Crowley Answers: Can Flex Lewis Match Up To The Size Of Men’s Open?
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Ryan Crowley shares his thoughts on Flex Lewis’ future in the Men’s Open division and going up against mass monsters like Big Ramy.
Flex Lewis announced in 2018 that he was going to retire from Men’s 212 and move into the Men’s Open division. Since then, we have sadly not seen him compete due to unforeseen circumstances. After over a year of training for the transition, he dropped out of the Olympia 2020 due to injury. He then dropped out of the Olympia this year due to focusing on starting his own gym and having another child. Needless to say – fans are on the edge of their seats waiting for his official reveal in Men’s Open when it finally happens. Until then, all we can do is speculate how he will match up to the larger size competitors. In our latest GI Exclusive, bodybuilder Ryan Crowley weighs in on how Flex Wheeler will compare in the Men’s Open division.
Ryan Crowley is an up and coming bodybuilder who made headlines this year due to a gruesome injury that went viral. Crowley tore his pec severely – which threatened his entire bodybuilding future. He is in recovery now and optimistic he will return better than ever – but it will take some time. We connected with Crowley via video chat this month to discuss his injury and also his thoughts on the latest trending topics in the sport.
In today’s segment, we asked Ryan Crowley to name his favorite bodybuilder physiques in the sport. There was no question – he placed Jay Cutler, Dallas McCarver, and Flex Lewis as his favorite bodybuilders. In fact, Flex Lewis specifically provided him much of his inspiration to become a competitive bodybuilder. Much like Crowley, Lewis is a UK bodybuilder – and Lewis’ enormous success in the Men’s 212 league is of create motivation for Crowley to follow in his footsteps.
Upon mentioning his admiration and respect for Flex Lewis, we ask Ryan Crowley for his thoughts on Lewis’ transition to the Men’s Open division. Does Crowley think Lewis can bring the same level of champion status to the Mr. Olympia proper? There’s no doubt that Lewis has one of the most finely crafted physiques in history – but can the size difference put him at a disadvantage.
Ryan Crowley struggles to answer this question. He respects Flex Lewis so much that he doesn’t want to cast negativity over his transition to Men’s Open. That being said, Crowley can’t help but wonder how the size change will effect Lewis’ chances. Even if Flex Lewis brought his best physique of his entire life – could it stand up to the pure mass of Big Ramy?
We make mention that Hadi Choopan made a similar transition from Men’s 212 to Men’s Open. While he hasn’t won the Mr. Olympia yet – he has placed in the top five both years upon competing in Men’s Open. It was a shocking success story – and one that could pave the way for Flex Lewis.
Ryan Crowley agrees – but also states that until we see Flex Lewis next to the other competitors at Mr. Olympia, it’s impossible to really know for sure. There are many factors at play. What will Lewis look like with added pounds on his frame? Will he lose the sharp conditioning that made his Men’s 212 reign so iconic? We can’t know these answers – and the extended delay before seeing Lewis compete only makes the tension stronger.
Ryan Crowley has the highest hopes for Flex Lewis to succeed – but the realist in him worries about the various factors that can be hurdles in Lewis’ first year in a new division. For now – only time will tell.
You can watch Ryan Crowley talk about Flex Lewis’ Men’s Open future in our latest GI Exclusive interview segment above!
Roelly Winklaar Allegedly Out Of Arnold Classic 2021
There have been rumors that Roelly Winklaar will not compete at the 2021 Arnold Classic.
Roelly Winklaar was set to be one of the biggest names on stage on Saturday at the 2021 Arnold Classic but that might not be the case. Winklaar is allegedly going to miss the contest with an undisclosed medical issue.
On Tuesday, a list of competitors was released on the official website of the Arnold Classic. Winklaar was not one of the athletes listed. This event will take place on Saturday in Columbus, Ohio. Winklaar has not yet officially said that he is out but an Instagram post on Tuesday could be telling.
“As the saying goes: “Fall down seven times, stand up eight.”.I believe there’s a higher purpose and a far bigger reason for everything in life. Notwithstanding that, I am far from done ? @yamamotonutrition“
Roelly Winklaar officially joined the list of competitors for the Arnold Classic on June 29, along with New York Pro winner Nick Walker. With less than a week until competition, Winklaar appears to be out and there has not been a replacement named.
Winklaar is now the third name to withdraw from the competition. 2017 AC champion Cedric McMillan pulled out of the competition with an injury while Lionel Beyeke was forced to dropout because of travel restrictions due to COVID-19.
Over the years, Winklaar has put together an impressive career with 11 total victories. He has appeared in the Arnold Classic five times and is a nine-time Olympia competitor.
Winklaar is qualified to compete in this year’s Olympia. He will look to return to the biggest stage after a difficult year. Winklaar pulled out of the 2020 Arnold Classic to train for the 2020 Olympia. He was forced to miss that as well after testing positive for COVID. Winklaar was able to return during the Chicago Pro, where he placed fifth, and finished second to Nathan De Asha during the Europa Pro.
As of now, there are still 11 names set to compete on Saturday. Here is the full lineup as of Tuesday afternoon:
William Bonac
Maxx Charles
Seung Chul Lee
Mohamed El Eman
Steve Kuclo
Hassan Mostafa
Sergio Oliva Jr.
Justin Rodriguez
Iain Valliere
Akim Williams
Nick Walker
We will have to wait and see if Winklaar is able to get healthy in order to step on the biggest stage in 2021. The Olympia is set for Oct. 7-10 in Orlando.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Russian ‘Popeye’ Kirill Tereshin Risks Death If Jelly Is Not Removed From Biceps
Kirill Tereshin will have to undergo surgery to have substances removed from his arms.
Kirill Tereshin, an MMA fighter from Russia, has been better known as the ‘Russian Popeye’ because of his freakishly large biceps. This work has not been done naturally and Tereshin could risk death if the large amounts of jelly in his arms are not removed.
Tereshin has been stuffing his arms with oils and petroleum jelly to get the mass that he has shown. The substances are meant to harden inside the skin and stretch into great size. This is not the first time that Tereshin has had problems with his arms.
In March, Tereshin underwent a surgery to have some of the oils removed from his arms. It might seem like a silly choice to begin with but Tereshin was focused on adding size and did not think about the long-term effects.
Kirill Tereshin was a featured subject in “BIGOREXIA”. The film was a documentary exploring the psychological condition known as Muscle Dysmorphia – or Bigorexia. It’s a condition where no matter how large a person becomes (whether it’s fat, muscle, etc), they believe they are too small. So they go to extreme lengths to keep adding on weight.
Tereshin was featured for his use of synthol to artificially expand his muscle. This is an oil that hardens inside the body and can create cartoonish looking muscles — like the biceps of Tereshin. He was filmed in Russia and interviewed about his lifestyle and mindset using synthol.
Alana Mamaeva, who is a leading campaigner against cosmetic surgery abuses, advised Tereshin to have the large amounts of jelly removed from his arms in an attempt to save his life. These have become poisonous and could do more damage than just impact his arms.
Kirill Tereshin will have to go through many procedures in order to save both his life and his arms. This can be used as a lesson for young bodybuilders in the beginning stages.
We will continue to provide updates as this story goes on. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
James Hollingshead is Looking Unreal Weeks Out From the 2021 Olympia
James Hollingshead looking incredible weeks out from the Olympia.
It appears that James Hollingshead is in top form heading into the 2021 Olympia. Hollingshead qualified for the Olympia for quite some time now and he’s used the time wisely. He’s been prepping hard for the big show and his recent update shows a man that is capable of toppling the top of the division.
With Big Ramy upsetting the balance in the Men’s Bodybuilding division at the 2020 Olympia all bets are off. The division is wide open now and there are plenty of contenders ready to seize power. James Hollingshead is among one of these up and comers who has the potential to take over the division.
James Hollingshead Does Some Next Level Training
With impressive genetics, massive size and incredible conditioning, James Hollingshead has all the ingredients necessary to potentially pull off the upset in 2021. His showing at the 2020 British Grand Prix proved that he has what it takes to contend with the best of the best. Hollingshead dominated at that show and from his recent training updates it’s clear that he’s taken thing to the next level.
Today I had one of the most accurate quad sessions ever
Partly due to the specific exercise choices and how they apply emphasis on the desired muscle
Also in the way of which position and setup are nailed down
I did some horrible stuff off camera on some of these but needed @janickesophie to assist me as I reached failure a number of times today
I preceded these three with leg extensions then proceeded to hit some more glute, abductor and adductor work
Oh and calves and 20 minutes of @ptuor favourite stairs lol
Back at the apartment now and going to chill
New low weight today on prep and today we pulled carbohydrates back a touch more
As Pat has said to me, this is a decisive week
So let’s work and not stop ✋
Big love to @binous1 for having me and what a gym…has it all
Hard Work No Excuses
Nothing changes
The show draws closer but the meat and potatoes remain in place
Big exercises build dense physiques
Hard exercises build concrete looking muscle
You got to do the tough stuff until the end
This was one of many back exercises performed today and let me just say it was a great session with tones of energy expended throughout
Put in the effort ?
Next Level Physique
Hollingshead is looking in incredible shape. Just weeks out from the show he’s looking like he could contend for top five in the division.
James Hollingshead has clearly hit his stride and shows no signs of slowing.
Do you think James Hollingshead can win at the 2021 Olympia?
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.
Best Multivitamins For Women To Boost Overall Health (Updated 2021)
These multivitamins on the market are the best in offering vitamins and minerals to boost female focus, female energy, and female wellness for all your health needs.
High quality multivitamins on the market can have a major impact on your daily health and wellbeing, pumping you with vitamins and minerals to enhance female focus, female energy, and female wellness. As beneficial aids for active females or those who just need vitamins in their diet, multivitamins for women are important to aid in daily function, immune support, and athletic performance of women.
Sometimes active females don’t get the full range of nutrients they need from their daily diet and a multivitamin for women can really help. Even with a balanced, healthy diet, or solid whey protein or post-workout supplement, sometimes those much needed nutrients slip through the cracks. So, a multivitamin, and vitamins in general, are essential, especially for the more active woman to stay on top of their game and continue to thrive inside and out of the gym and with their overall health and wellness from these mineral supplements (1).
We’ve put together a list of our favorite multivitamins on the market for active females to make the process of finding vitamins that fit your needs as easy as possible. This list is comprehensive and aimed toward active females in their 20s, 30s, and 40s for overall coverage without the hassle of reading every ingredient of every product on the shelf to give you the best multivitamin for women.
Best Women’s Multivitamins For 2021
Best Multivitamin for Women Overall
When looking for the best multivitamin overall for women, it is important to look at the ingredients because the needs of women are different than men. Some multivitamins can be taken by both men and women, but one targeted to the needs of women will prove more effective in the long run.
Performance Lab NutriGenesis Multi for Woman
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 2 capsules, twice per day.
This ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance and is a great for active females to boost female focus, female energy, and female wellness. With 17+ essential daily vitamins and minerals, it is calibrated for the specific needs of women with a powerful NutriGenesis process that unique on the market. Through this patented system, the natural process of vitamins and minerals is replicated in the lab for optimal absorption and total benefits. With prebiotic infused and vegan-friendly NutriCaps, digestion is easy and all of those vitamins and nutrients are properly absorbed.
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women’s needs.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan, eco-friendly, and GMO-free
Cons
Premium-option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Check out our individual review here!
Best Multivitamin For Active Women
Active women tend to deplete their bodies faster than the average woman and having the right supplement can assist in keeping you functioning at your highest level. Don’t settle for something average and give your body what it needs to thrive.
Transparent Labs WellnessSeries Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 4 capsules with desired beverage.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement to give you all of those vital nutrients that active females need to enhance female focus and female energy, as well as female wellness. The advanced formula works to ensure your body can properly absorb and utilize all of the essentials packed into this multivitamin. From a company who prides themselves on transparency and honest labels, you will know exactly what you are getting and how much with this great product. Its iron-free formula ensures it will be gentle on your stomach and makes it a top choice on the market.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Transparent labels is a huge plus
Advanced absorption formula ensures you get all these vital nutrients into your body
Clean ingredients
Cons
Question if you need all the ingredients
Only buy this from their website
Price: $29.00/ 120 capsules
Use the promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best Personalized Multivitamin
A multivitamin should work for you and not just be a generic formula that all can take. A personalized multi will focus on your needs so you never suffer any deficiencies.
Performance Lab NutriGenesis Multi for Woman
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 2 capsules, twice per day.
This ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance and is a great for active females to get the most out of female focus, female energy, and female wellness. With 17+ essential daily vitamins and minerals, it is calibrated for the specific needs of women with a powerful NutriGenesis process that unique on the market. Through this patented system, the natural process of vitamins and minerals is replicated in the lab for optimal absorption and total benefits. With prebiotic infused and vegan-friendly NutriCaps, digestion is easy and all of those vitamins and nutrients are properly absorbed.
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women’s needs.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan, eco-friendly, and GMO-free
Cons
Premium-option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Check out our individual review here!
Best With Transparent Ingredients
A multivitamin and its respective company should work for you. You deserve to know what is in your supplement and an honest label will be transparent with that.
Transparent Labs WellnessSeries Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 4 capsules with desired beverage.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement to give you all of those vital nutrients that active females need from a top multi on the market. The advanced formula works to ensure your body can properly absorb and utilize all of the essentials packed into this multivitamin. From a company who prides themselves on transparency and honest labels, you will know exactly what you are getting and how much with this great product. Its iron-free formula ensures it will be gentle on your stomach and these great ingredients ensure you get the most out of female focus, female energy, and female wellness.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Transparent labels is a huge plus
Advanced absorption formula ensures you get all these vital nutrients into your body
Clean ingredients
Cons
Questions about if all ingredients are necessary
Can also only buy this from their website
Price: $29.00/ 120 capsules
Use the promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best for Women Over 50
Women over 50 may need different ingredients or different dosages than younger women. A multi geared towards those needs will ensure you still thrive no matter what age you are.
Ritual Essential For Women 50+
Number Of Ingredients
8
Number of Servings
30
Serving Size
2 Vegan Capsules
Best Way To Take
Take two capsules daily with water.
As a clinically-backed multivitamin, Ritual Essential for Women 50+ will work to fill all of the gaps in active females. This multivitamin is designed for women post-menopause with nutrients to support all effects of aging. It brings foundational health into focus with benefits to your brain and bone health, immune functioning and muscle function. With 8 traceable ingredients, you know exactly what you are getting from this multivitamin for active females. The design is a smarter way to get all of these nutrients and its delayed release will wait to dissolve in your small intestine, the best place to absorb vitamins and nutrients. The innovative design allows for all of the ingredients to fit in just one capsule so you get all the benefits of female focus, female energy, and female wellness.
Ritual Essential For Women 50+ is a great multivitamin to fill in any gaps for those active females. With 8 ingredients, this works to provide foundational health with a smart design to absorb all of these nutrients effectively.
Pros
Unique capsule design is a smarter way to absorb vitamins and nutrients
Specific targeting points in terms of benefits
Clinically-backed ingredients is also a plus
Cons
The price for the amount of servings is weak
Tends to lack some of the essentials for a daily multivitamin for women
Price: $35/ 60 capsules
Best For Whole Foods
You want to get as many nutrients as you can from whole foods. A multi that draws from whole foods gives you a better chance at getting quality nutrients into your body.
Garden of Life Vitamin Code Women
Number Of Ingredients
22+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 2 capsules twice daily with or without food.
Garden of Life Vitamin Code Women is a great whole food supplement specifically formulated for active females with a comprehensive list of ingredients to aid in breast and reproductive health, bone strength, skin and heart health, and digestive support. This multivitamin includes live probiotics and enzymes with antioxidants to promote overall vitality. As a great vegetarian supplement, it is gluten and dairy free with no binders or fillers to offer a safe and effective product on the market.
Garden Of Life Vitamin Code Women is formulated for active females with a comprehensive list of ingredients to aid in your overall health. A great vegetarian, gluten-free, and non-dairy option, this is safe and effective for all.
Pros
Made with whole foods
Vegetarian-friendly supplement has great benefits
Live probiotics, enzymes, and antioxidants
No binders or fillers
Cons
Some side effects were reported
Some may be sensitive to certain ingredients
Four pills a day is a lot
Price: $31.17/ 120 capsules
Best For Performance
For those women performing at a high level, you want to prioritize your health so you thrive in performance. The right ingredients will ensure you get the most out training so when it comes times to shine, you are more than ready.
Optimum Nutrition Opti-Women
Number Of Ingredients
23+
Number of Servings
60
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with food.
Optimum Nutrition Opti-Women consists of a nutrient optimization system with 40 active ingredients including 23 vitamins and minerals designed specifically for active females. From a company who has strict quality control for all their ingredients, this top-rated supplement only contains high-quality raw materials. Great for boosting your performance both in and out of the gym, Opti-Women is made with Vegetarian Society approved V-caps for easy use and great benefits as a top choice on the market.
Optimum Nutrition Opti-Women contains 40 active ingredients and consists of a nutrient optimization system specifically designed for female athletes. Great for boosting health and performance, this top-rated supplement only contains high-quality and effective raw materials.
Pros
Well-known and reputable company
Massive amount of ingredients for your overall wellbeing
Strict quality control
Cons
Some of the ingredients are either not as well known or are not properly dosed
May be slightly outdated
Price: $16.99/ 120 capsules
Multivitamin Necessities
Boost energy levels: Contains key minerals and vitamins that contribute to a healthy metabolism and make it easier to be active.
Reduce stress and regulate hormones: Has ingredients that can help balance female hormones, helping you feel calmer and focused (2) for great benefits out of these mineral supplements.
Protect against sickness: Have a blend of vitamins, minerals and herbs that can give your body what it needs to fend off seasonal illness (3).
Promote proper growth and development: Don’t sacrifice any gains you make in the gym due to nutrient deficiencies (4) and get the most out of these mineral supplements.
Prevent deficiencies: Don’t miss any essential nutrients potentially missed in your diet (5).
What to Avoid When Looking for a Multivitamin
Inadequate Doses
Make sure the doses on whatever multivitamin you buy are high enough to have some effect. There are plenty of multivitamins for women on the market that offer tiny trace amounts of ingredients that won’t have any impact on your health and wellbeing. Check the supplement facts and are completely happy with what you are buying!
Limited Ingredients
You don’t just want some half baked capsule without any substance to it. Generally cheaper products have less ingredients at lower doses. So double check the label has everything you want from your multivitamin. For active females, you want something that can support energy levels and hormones especially and one is that packed with vitamins and minerals as well as key nutrients for your daily value out of multivitamins and mineral supplements for your diet.
Risky Ingredients
Avoid ingredients like Synephrine (Bitter orange extract) and products with unknown chemical compounds sitting on the label. You want to maintain daily health and function better, not risk your health or your life!
How We Choose
We know you deserve the best when it comes to your multivitamin as this is a great aid in boosting your overall health and wellness. The quality and reputation of the company is important for us to consider, for you deserve the absolute best from your supplements and the brand representing them. Amount of ingredients and quality of them is also imperative for you need to fill all those gaps that may be missing from your diet. And of course, price matters and we know you deserve a great multivitamin at an affordable price.
FAQ Section
What is the best multivitamin for women?
Performance NutriGenesis For Women. This ultramodern multivitamin is designed for overall health and peak performance and is great for active females. Packed with 17+ ingredients, it is calibrated for specific needs of women with optimal absorption and overall benefits to be a great choice on the market.
What is the difference between a multi for men and women?
The differences in these multivitamin supplements are mainly in the areas of specific gender needs. Many of these supplements will provide very similar essential ingredients, but for example, a women’s multi may have more iron or calcium than a men’s multi given the needs of women. The same goes for men with this. Some multivitamins, like Transparent Labs WellnessSeries Multivitamin, is great for both men and women.
Why should I take a multivitamin?
Getting all the essential ingredients is important to fill in any gaps missed in your diet. These ingredients will promote areas of growth that often lack support like immune health and hormone balances and will work to boost all your needs like female focus, female energy, and female wellness.
Wrap Up
Multivitamins are there for your overall health and wellness. Make sure you look into which one works best for you in terms of ingredients, benefits, and price, but at the end of the day, getting all of those essential nutrients is vital for your diet and growth. For active females, multivitamins will keep you in the gym and working hard while benefiting your everyday life from things like female focus, female energy, and female wellness. Check out our list of the best multivitamins for women on the market and work to improve your health, fitness, and overall wellbeing.
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
National Institutes of Health Office of Dietary Supplements. “Multivitamin/mineral Supplements”. (source)
Harvard Health Publishing (2014). “Do multivitamins make you healthier?”. (source)
Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
Chiang, Chien-ming; Ismaeel, Ahmed; Griffis, Rachel B.; Weems, Suzy (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
Kamangar, Farin; Emadi, Ashkan (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
The Best 3-Move Workout For Huge Triceps
Essentials Components for Tricep Growth
Maximizing the time spent in the gym is important, especially for those who find that they are tight on time. Trying to manage time while simultaneously ensuring that you are getting enough training volume to bring about change, can be challenging.Common methods of time-saving include using restricted rest times, supersets, tri-sets, and giant sets which allow an individual to work through a greater amount of volume in a shorter time-frame. This article will cover the best exercises & equipment, time under tension and will finish with an excellent 15-minute workout for building tricep size.
Exercise Selection
When it comes to exercise choice, the types of exercises you select should be based on the training goals that you currently have. There are two categories of exercise that should be considered – compound and isolation exercises. While both are effective, they have unique uses and benefits in strength training.Compound exercises are simply exercises that activate a range of muscles across a number of joints. Some examples of compound exercises include the deadlift, squat, and bench.Meanwhile, isolation exercises focus on one muscle group across only one joint. Some examples of isolation exercises include the tricep pushdown, bicep curl and front raise.While both types of exercises have been found to be beneficial for both strength and muscle hypertrophy (1), both have specific uses in resistance training.Compound exercises will certainly be most beneficial in terms of pure strength development considering that it is possible to lift heavier loads with the majority of compound movements.Isolation exercises are highly beneficial for ironing out any weakness and imbalances that may exist. They can also be used to target specific areas that are proving problematic.Finally, because isolation exercises place all the stress on one muscle group, it is possible that these muscles will respond more quickly thus leading to an increase in strength and size.The best training programs focus primarily on compound exercises and use isolation exercises supplementally in order to facilitate and accelerate the rate of change.
Equipment Selection
In terms of equipment, it would be wrong to suggest that one piece of kit is better than another. Instead, a combination of equipment should be used for the majority of training programs.In the following workout, every exercise is to be completed using the resistance band cables as they allow for a greater degree of muscular control.The reason why barbells and dumbbells are not used for this workout is that, although typically more weight can be lifted, muscle tension is not consistent throughout the range of motion. This is not to discredit barbells or dumbbells as they absolutely have their place in resistance training – however, as will be discussed in the following point, cables more efficiently maintain tension on the muscle.
Time Under Tension (TUT)
Time under tension or TUT is a very common exercise principle that is often used by those looking to build significant muscle growth. The TUT technique involves manipulating tempo to increase muscular tension (2). The three mechanisms of muscular hypertrophy are mechanical tension, muscle damage, and metabolic stress (3).The principle behind the TUT technique is to increase the amount of mechanical tension which will consequently increase the amount of muscle damage and metabolic stress.Causing muscle damage and metabolic stress will prompt a response from the body to begin the recovery process. It is this recovery process that causes an increase in strength and size.Often, individuals rush through repetitions too quickly which is not ideal when we consider the mechanisms behind hypertrophy.Finally, as referred to earlier, the reason that cables are used in this workout comes down to their ability to maintain tension on the muscles throughout the duration of the exercise.Therefore, the cables are the perfect option for all time under tension work.
Nutrition Considerations
While all of the above points are very important, they will not make a significant difference on muscle growth if your nutrition is not right.For muscle growth, there are two key considerations to be made – calorie and protein consumption. Both are needed in high quantities in order to enhance recovery and onset muscle growth (4).
Three Moves for Bigger Triceps
There are 3 simple tricep isolation exercises that are to be performed and the workout follows a very simple structure – 3 exercises, 5 sets x 15 reps and 20-second rests.The short rest between sets means that you are likely to generate a significant muscle pump – perhaps more so than you would if you were to perform 6 conventional exercises.In terms of weight, start with a light load. It may feel far too light during the first set however, because of the restricted rest periods, it’ll feel super heavy by set 4 & 5.Each set should take approximately 25-30 seconds which consequently means that the entire workout should take no longer than 15 minutes.It is recommended to complete this workout after completing a chest day or to pair it with bicep work.
Exercise
Sets x Reps
Rest
Tricep Pushdown
5 x 15
20 sec
Reverse Grip Tricep Pushdown
5 x 15
20 sec
Cable Lying Tricep Extension
5 x 15
20 sec
Technique Tips
It’s important to remember that each of the exercises in this workout is an isolation exercise. Therefore, to effectively isolate the triceps, movement should only be generated around the elbow joint.It’s not uncommon to see individuals moving through the shoulder to assist in this exercise. Additionally, on occasion, the hips may also shift in order to help drive the movement.When this occurs, it can reduce the amount of tension placed on the triceps and move it onto other muscle groups. Therefore, all movement out with elbow flexion/extension should be eliminated.
Tricep Pushdown
For the pushdown, set up the pulley to a high position, attach the rope and grip it using a neutral grip (palms facing each other).In the start position, the hands should be approximately in line with the height of the shoulders. Tuck both elbows tightly into the ribcage and lift the chest prior to pushing down.Drive the load down to the hips by hinging at the elbows only. Ensure that you squeeze the triceps tightly at the bottom of the movement in order to maximize time under tension.In addition, control the eccentric (or negative) portion of the movement and avoid the temptation to rush through each and every rep.When you reach the top of the rep, feel free to let the elbows shift forward very slightly to maximize the stretch of the triceps.The first set of your pulldowns should feel very manageable and set 2 & 3 should feel like warm-up sets.It is with set 4 and 5 that the triceps will really start to fatigue and burn. As fatigue builds, focus even more so on technique as fatigue can begin to interfere with how you move.
Reverse Grip Tricep Pushdown
Having completed the conventional tricep pushdown, immediately move into the reverse grip pushdown to keep the blood flowing to the tricep muscles.Quickly swap the rope for the bar attachment and take up an underhand grip on the bar. This change of grip will cause greater activation of the long head of triceps.The movement pattern of the reverse grip pushdown is exactly the same as the conventional pushdown, the only difference being the grip used.This time, focus on the backside of the upper arm and keep each rep controlled to maximize the stretch on the muscle.As with the conventional pushdown, remember to squeeze the tricep at the bottom of the exercise.
Cable Lying Tricep Extension
The final exercise, the cable lying tricep extension, places a great stretch on the triceps as a result of the mechanics involved in the exercise.For the cable lying tricep extension, set a flat bench in front of the pulley and bring the pulley down to a low position.Look to keep the upper arm in a vertical position and focus on flexing and extending the elbows.To maximize the tricep stretch, it is imperative that each rep is kept controlled throughout. Take your time as you flex the elbows before extending and slowly squeezing the triceps.Often with this exercise (and the majority of tricep exercises), individuals jerk the weight rather than focusing on maintaining control.Remember that the entire purpose of this workout is to increase time under tension. By performing quick and uncontrolled repetitions, you will fail to effectively do this.Take your time with the movements and keep the tempo slow. If you do this effectively, you will really feel the triceps burn!
Final Word
Significant changes in muscle size will occur providing ample protein and calories are consumed and in conjunction with a well-planned resistance training program.
Considering the important role that time under tension plays in causing muscular hypertrophy, this 15 minute, 3-move tricep workout can increase the size of the triceps.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Wilk, Michal; Golas, Artur; Stastny, Petr; Nawrocka, Monika; Krzysztofik, Michal; Zajac, Adam (June 13, 2018). “Does Tempo of Resistance Exercise Impact Training Volume?”. Journal of Human Kinetics. 62: 241–250. doi:10.2478/hukin-2018-0034. ISSN 1640-5544. PMC 6006544. PMID 29922395.
3-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
4-Stokes, Tanner; Hector, Amy J.; Morton, Robert W.; McGlory, Chris; Phillips, Stuart M. (February 7, 2018). “Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training”. Nutrients. 10 (2). doi:10.3390/nu10020180. ISSN 2072-6643. PMC 5852756. PMID 29414855.
Is Caffeine Good Or Bad For Bodybuilding Progress?
Some of us can’t start the day without a boost of caffeine, but just how useful is it for our progress in the gym?
The story seems to be the same for many of us. We roll out of bed, meander downstairs still in that sleepy haze, brew a cup of coffee, and suddenly we are as alert as ever. That boost we get from caffeine can be addictive and as a powerful stimulant, its properties of helping or hurting our progress in the gym have long been debated. Studies have shown great benefits to caffeine and offers us a great boost of joy knowing we aren’t hurting our bodies with three cups of coffee a day. Then something else comes out expressing the dangers of caffeine and we fall into that pit of despair as we throw our third cup of coffee away.
But as a legal stimulant, caffeine is something that has been around forever and has long been used by athletes to stimulate weight loss and enhance exercise performance to promote energy and alertness. But the argument around caffeine and athletic performance stems from caffeine’s ability to raise stress levels in those already committing themselves to exercise induce stress. So, while this natural stimulant has great benefits for some facets of athletic performance and bodybuilding, there are some downsides that are important to take note of.
What Is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, and cacao plants and works by stimulating your brain and central nervous system (1). This is where your feelings of alertness and prevention of exhaustion comes into play. Caffeine mainly affects the brain and functions as a hormone blocker for adenosine, a neurotransmitter that relaxes the brain. For those who drink coffee late at night and wonder why falling asleep is so challenging, it is because caffeine has constantly been blocking your relaxation receptors, leaving you totally wired.
While caffeine has an abundance of benefits including aiding in weight loss, improving performance, and promoting gut health, unfortunate side effects include anxiety, restlessness, and poor sleep and can lead to headaches or high blood pressure (2). Many fat burner supplements and pre-workouts contain caffeine to assist in your bodybuilding progress. But the challenge comes with taking the right doses of caffeine so it helps you instead of leading you down a path of regression.
The Positives Of Caffeine
Caffeine can aid in weight loss by kickstarting the process of lipolysis, which is great because your body releases free fatty acids into the bloodstream by breaking fat stores to be used for energy (3). It is a great way to boost your metabolism in order to find stored fat energy. As a result of this process, your body has energy to burn, and fat energy at that, to keep you working hard through those grueling workouts as you seek to build muscle and shed fat for your bodybuilding progress.
As a simulant that blocks those adenosine receptors, your brain doesn’t feel the sensation of exhaustion or relaxation and gives you that mental energy to keep grinding in the gym to results quickly. With a rise in dopamine and norepinephrine as a result of this as well, your mood and brain function increase allowing for better work to be done. Caffeine is a great natural stimulant to take for energy and fat loss and your bodybuilding progress is sure to see great gains.
But Be Aware Of What It Can Do
Caffeine provides many great benefits, but the fear comes with too much caffeine and the negative result it can have on your body which can in fact counter all the progress you are making. Caffeine can lead to elevated levels of anxiety and stress (4), as well as raise your cortisol levels. The down side to elevated cortisol levels is that it can stunt your body’s natural recovery process if you consume too soon after a workout. For those who don’t, it is something to keep in mind, but for those who enjoy a cup right after a workout, maybe consider shifting your caffeine schedule around.
The real issues comes with how much caffeine you are actually ingesting (5). If you are taking caffeine through a pill form or a standardized liquid, then it is easy to keep track. But with different levels of varying degrees of strength for each coffee brand, it is important to look at just how much is in each cup. The biggest thing to watch out for is if you are taking supplements that have caffeine. This could be a fat burner or a pre-workout, but either way, you may be consuming way more caffeine than you actually know. Don’t let jitters and anxiety consume you because of your caffeine intake and just work on timing your caffeine right so it works for your benefit, not your detriment.
Wrap Up
Caffeine is an amazing stimulant and as an all-natural way to boost your energy levels and aid in weight loss, it can lead to increased strength and progress with your bodybuilding goals. While the benefits of caffeine seem to be great for your overall health if used right, misusing or abusing caffeine can provide serious detriment to your health. Avoid caffeine from sugary drinks and stick to coffee or tea but monitor your intake especially if you are taking a fat burner or pre-workout supplement.
All in all, you can enjoy weight loss and see bodybuilding progress without caffeine. If you are naturally full of energy, or are caffeine sensitive, there are other ways to see great growth in the gym. In moderation, caffeine is solid for those who do use it and who are seeking progress. Be smart, enjoy your morning coffee (and afternoon one too), and watch your bodybuilding goals progress so you look and feel great.
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*Images courtesy of Envato
References
National Library of Medicine. “Caffeine”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Icken, D.; Feller, S.; Engeli, S.; Mayr, A.; Muller, A.; Hilbert, A.; de Zwaan, M. (2015). “Caffeine intake is related to successful weight loss maintenance”. (source)
Richards, Gareth; Smith, Andrew (2015). “Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children”. (source)
Cho, Hae-Wol (2018). “How Much Caffeine is Too much for Young Adolescents?”. (source)