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How The Kroc Row Builds Real Strength & Size
The Kroc row is one to enhance strength and size in your lats and forearms for better grip and bigger lifts.
Those back exercises we all know and love are great and can give us the best chance at seeing those gains we want most, but one in the Kroc row may be overlooked and it can really work to boost your lat and grip strength. Working our backs will provide great support for sport specific and those more functional movements and should not be forgotten. Having a good exercise in your routine, a quality variation at that, can work for your benefit and the Kroc row is definitely one to try.
Let’s take a look at the Kroc row and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how to perform it, you will have all the tools you need to execute this exercise to see that desired strength and size.
What Is The Kroc Row?
The Kroc row is a variation of dumbbell row named after a famous bodybuilder and powerlifter, Janae Kroc. How this differs from a traditional single-arm dumbbell row is that this is not just a strict row. In fact, this will use your legs and lower back to help get that weight up and moving. An effective exercise, this works well with higher reps as it involves more of a compound movement working multiple muscle groups at once. What the Kroc row can also do is work on better lat and grip strength to give you the best chance at improving those other big lifts. This is typically done with a dumbbell but a kettlebell can also be used.
Muscles Worked
When it comes to what muscles the Kroc row works, we must look first to those main ones being your lats and forearm muscles. Helping with grip and lat strength, these are the primary movers in addition to your biceps, traps, and obliques. As a part of helping you stabilize, your legs will also see a little work done.
Benefits Of The Kroc Row
The benefits of the Kroc row are hard to ignore but can greatly influence all your gains. When it comes to boosting training and athletic performance, as well as aiding in your overall strength and size, the Kroc row is certainly one to include in your back day routine.
Benefits of the Kroc row include:
Improve deadlift performance: With many of the same muscles used for your deadlift, this exercise can greatly improve your deadlift as you look to move that massive weight (1).
Provide for back support: By working your back muscles, you strengthen the area around your spine to give you the best support with limited pain and strain.
Enhance grip strength: By working to enhance grip strength, you give yourself the best chance at seeing those gains you want most when it comes to other big lifts where grip is important. This can also assist with functional movements as well (2).
Activate your core: With this lift, activating your core is important to stay grounded and stable.
Nice variation for your workouts: The Kroc row is a nice variation for your workouts and can change up your traditional dumbbell row exercise a bit so you see growth occur in a different way.
How To Perform It
Here are the steps for performing the Kroc row:
Holding the dumbbell in one hand, position yourself about shoulder-width apart, but one foot will be slightly in front of the other.
Placing your free hand on a bench, bend at the hips with the dumbbell hand hanging down. You can also place a knee on the bench for added support if you would like. If you do this, firmly plant the other foot on the ground.
With an engaged core and neutral spine, pull the weight up towards your chest and give a good squeeze at the top.
With a controlled movement, lower the weight back down to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Additional Gains
When it comes to boosting your gains, having a solid supplementation routine on the shelf is imperative and can greatly influence those gains to the max. An intra-workout BCAA is something that can work to burst through fatigue and increase energy (3) while a protein powder can boost growth and recovery. Something like a fat burner can work for that shredded physique by burning unwanted fat and a multivitamin can pump you with the essentials so you don’t suffer from a deficiency. Others like creatine, meal replacements, and super greens can also greatly affect those gains. But a pre-workout can offer energy and muscle pumps and is exactly what you need to spark up that pre-workout routine (4).
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Wrap Up
The Kroc row is a great alternative to the single arm dumbbell row that provides the ability to really increase strength and size in your upper body. By working these muscles, you will enhance your grip for other lifts and really give yourself the best chance at seeing those gains you want most when it comes to the deadlift. Adding in a nice variation can make your workouts fun and engaging and work your muscles differently to add slight confusion so they do in fact grow. Give the Kroc row a try and see what this alternative can do for your grip and lat strength goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bird, S.; Barrington-Higgs, B. (2010). “Exploring the Deadlift”. (source)
Lee, J.; Sechachalam, S. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, A. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Conor McGregor Responds After Altercation With Machine Gun Kelly
Conor McGregor and Machine Gun Kelly get into altercation in Brooklyn.
Former two division UFC champion Conor McGregor got into an altercation with recording artist Machine Gun Kelly at this past Sunday’s VMAs at the Barclays Center in Brooklyn, NY.
These days is seems like combat sports is crossing over with every walk of life. Be it video game streamers, actors, athletes from other sports, social media stars, and musicians, it’s clear that everyone wants in on the fight game these days.
Usually it’s those outside of the combat sports world that want to get involved in the game. But sometimes the opposite is true.
There is no doubt that former UFC featherweight and lightweight champion Conor McGregor is a crossover star. McGregor has wowed audiences across the globe with not only his fight prowess but his polarizing actions outside of the ring and cage. McGregor had the kind of personality that can prove to be alluring for fans hungry for a no filter approach to the game. Others who put more weight on integrity and honor however have come to find McGregor to be a nuisance.
After what happened the other night at the VMAs it’s clear that recording artist Machine Gun Kelly falls into the latter camp.
Altercation at the VMAs
While attending the VMA red carpet, Conor McGregor crossed paths with MGK accompanied by girlfriend Megan Fox. When McGregor crossed paths with MGK words were exchanged. After trading words, MGK allegedly pushed McGregor who tried to return in kind. The two were quickly separated after the altercation.
Conor McGregor also toss a drink at Machine Gun Kelly. One can only imagine the glass was filled with a certain Irish whiskey.
Conor McGregor throws a drink at MGK on the red carpet (via ig:laurademytrk) pic.twitter.com/H0naCNbMta
— Barstool Sports (@barstoolsports) September 13, 2021
Since news broke of the incident, Conor McGregor was quick to take control the narrative of the event. ET got a quick interview with McGregor who told his side of the story.
It seems that these days Conor McGregor is finding himself in as many altercations outside the ring and cage as much as inside.
What is your take on this altercation?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
William Bonac Looks Stage Ready at Guest Posing 2 Weeks Out
William Bonac looks to be in great condition ahead of the 2021 Arnold Classic.
With just a couple weeks to go before the Arnold Classic, William Bonac has taken to the stage to reveal his physique at a guest posing. The veteran bodybuilder appeared to be in top form ahead of the show and could certainly be a front runner to win. That said, he’ll have plenty of competition who will look to ensure he doesn’t make it to the Olympia stage.
It can be rare for some of the top bodybuilders to reveal their physiques ahead of a big show. The rationale is that they don’t want the competition to get a glimpse of what they’re bringing to the table. That said, it appears that William Bonac has no such qualms.
William Bonac has put his newly attained physique on full display at a recent guest posing. The veteran bodybuilder has been training with Abdullah Alotaibi, famed trainer to the likes of 2019 Mr. Olympia Brandon Curry. Since then Bonac has made some solid improvements and it showed in his recent appearance.
The guest posing featured William Bonac dressing up as the Joker before revealing his incredible physique. Bonac looked heavily muscled and well conditioned. There is no doubt that he is certainly a front runner to win the Arnold Classic.
If William Bonac is able to fine tune his physique even more ahead of the Arnold Classic, there’s no doubt he’s a shoe in to win. Bonac may have some tough competition at the Arnold Classic, but with this kind of condition he could surely come out on top.
What do you think of William Bonac and his physique ahead of the Arnold Classic?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Vitor Belfort Calls Out Jake Paul: ‘You’re Gonna Meet Your Dad At Triller’
Vitor Belfort did not waste time calling out Jake Paul.
It seems as though fighters are going to begin calling out the Paul brothers more and more moving forward. Is this for a pay day? Do fighters not like them? Either way, Vitor Belfort has become the lates to call out Jake Paul.
On Saturday night, Belfort knocked out 58-year-old Evander Holyfield in the first round at Seminole Hard Rock Hotel and Casino in Hollywood, FL. After picking up a victory over Holyfield, who was stepping in to replace Oscar de la Hoya, Belfort did not was time calling out the YouTube star turned boxer for a $30 million fight.
“Jake, you’re a bitch. You’re gonna meet your dad at Triller. Don’t run away. I got $30 million. Winner take it all. You cannot run from that, man. You’re going to be running from me like crazy but now, you’re on the corner, man. How are you gonna refuse to fight me? You’re gonna look bad, man. You’re gonna look like a coward. You cannot be a coward. You got my respect. Come fight me,” Belfort said in an Instagram post.
Vitor Belfort has previously accused Jake Paul of ducking fights. Paul is currently 4-0 since he began boxing with victories over former NBA player Nate Robinson and MMA fighter Ben Askren. After deleting Askren, Paul signed with Showtime Boxing and quickly setup a bout with former UCF Champion Tyron Woodley. In the end, Paul was named the winner by decision.
At age 44, Belfort has been able to retain his quick hands and ability. If this fight were to happen, it would likely be Paul’s most difficult since he began venturing into the boxing world.
This is not the first time that Paul has been linked to other fighters. Belfort now joins the likes of Conor McGregor and Dillon Danis. Belfort also called out Canelo Alvarez for a price tag of $40 million.
This will be an interesting storyline to keep an eye on moving forward. Vitor Belfort has made first contact and now it is up to Jake Paul to decide whether or not to respond.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere On The Risk Vs Reward Of Competing In The Arnold Classic & Olympia Back To Back
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Iain Valliere explains why he is doing the Arnold Classic right before the Mr. Olympia – even though he has already qualified.
Iain Valliere has become a big part of the bodybuilding conversation in 2021. He’s had near back to back wins at the Tampa Pro and the Texas Pro. This earned him qualification to the Mr. Olympia. It’s also notable as he knocked out powerhouse Steve Kuclo at the Texas Pro. Despite having already qualified for the Mr. Olympia, Valliere is still set to compete at the Arnold Classic before facing off for the Sandow trophy. Why? In our latest GI Exclusive interview, Iain Valliere explains why he wants to compete in both the Arnold Classic and Mr. Olympia.
Typically, when a pro bodybuilder earns Olympia qualification for the year – they stop competing and focus solely on the Olympia competition. This is normally done to preserve all energy on being as perfect as possible for the biggest competition of the year. Iain Valliere is bucking this trend. He’s already competed at the Texas Pro after qualifying for Olympia previously at the Tampa Pro this year. Not only that – but he’s still set to compete at the Arnold Classic.
Competing in many shows within one year – especially close to the Mr. Olympia can be a huge risk. This is for a variety of reasons. Athletes can burn out. They can get thrown off mentally by placing low in a show just before the Olympia. They can also have their physique and conditioning timing thrown off by focusing on one show – only to be a few days off with their conditioning by the time they hit the Olympia weekend.
During our conversation with Iain Valliere, we asked him to explain why he decided to do the Arnold Classic. Did he consider skipping the show to focus solely on the Mr. Olympia? Iain Valliere is not oblivious to the importance of this decision – and he certainly considered skipping the Arnold Classic to focus on Olympia. Ultimately, he decided to stick the course.
“It was a discussion especially after winning Texas it’s like, you know, I knew my stock was high,” Iain Valliere stated in our interview. He continued:
“And I knew that I had a lot of moment going into the Olympia. Basically the last two shows of the season I had won… But at the end of the day I know that I get better as shows go on. I think Tampa right to Texas one week apart is indicative of that.”
There’s a risk vs reward aspect to competing at competitions so close to each other. It seems Iain Valliere is confident that this will actually help him stay focused and improve rather than throw him off. If it works out – we might see the best version of Valliere step onto the stage.
In fact, he believes the Arnold Classic being closer to the Olympia is better than it’s typical dates. For those looking to compete at the Olympia, the Arnold Classic falls right in off season. This, Valliere argues, is more damaging to prep than if the competitions were close together as they are this year.
You can watch Iain Valliere go into even more detail about his recent string of victories and his plans for the Arnold Classic and Mr. Olympia in our latest GI Exclusive interview segment above!
Use Negative Training For Positive Mass Gains
Are you robbing yourself of potential muscle gains by the way that you’re training?
If you are not purposefully incorporating negative or eccentric training into your workouts then the answer is a definite yes. Eccentric training is a powerful but too often underutilized technique to get stronger and to build more muscle that you need to be taking full benefit of. In this article, we’re about to show you how.
What is Negative Training?
Negative training is when you purposefully emphasize the lowering, or eccentric, part of the exercise that you are doing. Let’s say, for example, that you are doing pull-ups. Pulling from the dead hanging position up to the bar is the positive, or concentric, part of the exercise. During this phase, your working muscles, in this case, the latissimus dorsi, are contracting and getting shorter. When you come back and down, you are performing the negative, or eccentric, part of the rep. During this phase, your muscles are extending and getting longer.
There is a third phase of every exercise, which is the transition between the concentric and the eccentric. So, in the case of the pull-up, the transition is the slight pause at the top of the movement before you begin the descent.
Most people have a training tempo as follows:
Concentric phase – one second
Transition phase -zero seconds
Eccentric phase – one second
Negative training increases the eccentric phase up to 7 seconds.
Benefits of Negative Training
Greater Strength
We are all stronger in the lowering, or negative, part of an exercise. In other words, we can lower heavier weight than we can lift. The average differential is around 15 percent. So, if you can do a barbell curl with 100 pounds, you should be able to lower 115 pounds under control. Interestingly, research studies show that there is greater strength and muscle-building potential during the negative part of the rep than during the positive part. That potential to lift greater weight provides increased stress on the muscle fibers. This causes micro-tears in the muscle tissue which, when fed with protein between workouts, rebuilds to be bigger and stronger to be able to withstand the same stress in the future.
Unless you are proactively using negative training, however, you will not be benefiting from this muscle stress potential.
Increased Time Under Tension
There has been quite a lot of research done lately on the effects of time under tension on strength and muscle gains (1). Time under tension relates to the total amount of time it takes to complete your set. Studies confirm that the ideal time under tension for muscle growth and strength increase by around 45-55 seconds. However, most trainers are falling well short of this.
If we go back to the common training tempo that we identified earlier, we will find that a typical set of eight reps will take just 16 seconds, which is at least half a minute short of the ideal time under tension. However, when we add in negative training, we dramatically increase that time. Let’s just say that on every rep of our eight rep set we included a five-second eccentric phase. That would give us 40 seconds on just the negative part of the movement. Add in the eight seconds for the concentric phase and we are up to 48 seconds, which is within our ideal time under tension range.
Prevents Injury
When you strengthen your body through the eccentric part of a movement, you dramatically decrease the likelihood of injury, not just in the gym but also in real life. The majority of injuries that people sustain occur during the lowering, or eccentric, part of a movement. This could be when you are following through on a golf swing or slipping on ice and falling to the ground. When you are strong throughout the eccentric part of the movement, however, you can quickly counter the deceleration forces that are working on your body. This can prevent falls and other injuries.
3 Ways to Add Negative Training to Your Workouts
Use negatives to extend a set beyond positive muscular failure. Let’s say that you are doing a set of barbell curls. Perform your set until you reach positive muscular failure, where you can no longer do a concentric rep with proper form. Then have your training partner help you to get the weight through the concentric phase. Now resist the eccentric phase to a count of seven seconds. Do this for five or six reps and you will have reached negative muscular failure, where you can no longer control the eccentric phase.
Use negatives to boost your training poundages. If you have reached a training plateau, add an extra 10 percent of poundage onto the bar and have your training partner help you get the eight up through the concentric part of the rep. Now take five-seven seconds to lower through the eccentric phase. Do this for three sets of six-eight reps. Within two-three weeks, you should be able to move that weight through the concentric as well as the eccentric phase of the exercise.
Slow down during the eccentric phase of every set you perform. Set the goal to take three seconds to lower the weight. Depending on how many reps you perform, this will get you much closer to the ideal time under tension for maximum muscle and strength growth.
Incorporating Eccentric Training Into Your Routine
Slowing down on the negative part of a repetition will take some practice. Our natural tendency is to lower the weight quickly so you will have to resist the surge. Start by lowering to a count of three and then gradually extend from there.
Eccentric training is an intense technique that results in quite a bit of muscle soreness. It is something that needs to be transitioned into gradually. So, while you should consciously go slower on the eccentric part of every rep from now on, use extended eccentric reps, where you lower to a count of seven seconds, sparingly. I suggest beginning by adding one negative set at the end of your workout to take your final set beyond positive failure to negative failure. To do this, you will need your training partner to help you through the concentric part of the rep once you have reached positive muscular failure.
Conclusion
Negative training is one of the most powerful techniques you can use on the gym floor to maximally stress your muscle tissue. Now that you know how it works, make full use of it to get the maximum benefit from all of that hard work that you are investing into your body.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato
References
Vogt, M.; Hoppeler, H. (2014). “Eccentric exercise: mechanisms and effects when used as training regime or training adjunct”. (source)
What Are Some Of The Best Bodybuilding Snacks?
The best bodybuilding snacks will allow you to grab on-the-go options, or simply a light and tasty meal, in between those hard workouts.
When it comes to our bodybuilding goals, we know what to eat and most likely we also know when to it. It is important for us to get the most out of our meals as we look to power through those hard workouts and fuel our everyday lives. Breakfast, lunch, and dinner are of course important as we look forward to these meals every single day, but three meals just doesn’t cut it when we’re looking to see that desired growth and shredded physique. Bodybuilding snacks can help us get to where we want to be by providing nutrients and calories to fuel us without feeling the need for a massive meal. Also, those of us on the go can greatly benefit from a high-quality snack as we look complete a proper nutrition routine while still getting things done.
Let’s take a look at some of the best bodybuilding snacks to enjoy while either on the go, or simply sitting at home for some down time. Keeping our bodies primed and ready to tackle any workout that comes our way can greatly influence our gains and knowing what to eat, especially for a small, but hearty snack, is what we need most to succeed to the fullest extent.
Benefits Of Bodybuilding Snacks
Bodybuilding snacks will work to provide a host of benefits so your gains never suffer. Eating a large meal constantly can be a pain, and sometimes we just want something small to curb our hunger. Enter bodybuilding snacks, and you won’t be disappointed with what they can do.
Benefits of bodybuilding snacks include:
Provide great nutrients: Bodybuilding snacks can provide for great nutrients which is exactly what you need to pump you with those essentials so you don’t suffer a deficiency and your body runs smoothly (1).
Convenient option: For those on the go needs or something with little preparation required, this is a great option.
Curb your appetite: Snacks can curb your appetite without feeling too full or that you need some big meal to continue on with your day.
Easy and simple variations: With little prep and no hassle to make, you can change the recipe and offer slight variations here and there to really help yourself.
What To Look For
When looking at bodybuilding snacks, it is important to look at a few factors. Look into the amount of macronutrients because these are essential for fueling performance and everyday activities (2). Some carbs might be nice for energy and with more protein, you can work to fuel growth and recovery (3).
Also, consider the time it takes to make. If you have more time to prepare, you can get a little more elaborate with your choices. This is the best time to see what you prefer. Look into those options you know you will like because you want to enjoy everything you put into your body.
Best Bodybuilding Snacks
Smoothie: A smoothie is a great way for you get fruit and vegetables into your diet while also tasting great. The right protein powder can add adequate amounts of protein while offering nice texture to this shake.
Protein Bars: Nothing beats a great tasting protein bar, and especially one that is low in calories and sugar but high in protein. Having the right protein bar in your routine can taste great and give you real benefits like feeling full.
Deli Wrap: A deli wrap will be light but still allow for protein and carbs to come into play. Plus, any condiments or toppings can add a delicious flavor and put fruits and vegetables into your body.
Handful Of Nuts: A handful of nuts can deliver healthy fats which can benefit your everyday life and athletic performance. Choosing which nuts you prefer can be fun as you taste test them and create your own sort of trail mix that can be an easy and convenient grab-and-go option.
Bananas & Peanut Butter: We all love bananas and peanut butter and this can be a great way to get potassium and healthy fats into your routine. Also, if you want to add a piece of bread into the mix, this can be a great idea too.
Featured Protein Supplement For Growth & Satiety
When it comes to a good bodybuilding snack, something like a smoothie is an awesome choice. But having the right protein powder to toss into your smoothie can be a game-changer. The right protein powder will work to enhance muscle growth and help with your recovery needs so you can bounce back faster and with more energy (4). This protein supplement from Transparent Labs is one to definitely try for it can seriously boost all your gains in a clean and effective way.
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Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The best bodybuilding snacks can work to add into your diet those convenient options so you see the results you want most. By offering great nutrients, tasting great, and proving simple to make, bodybuilding snacks are certainly what you need to place into your diet to feel full and to fuel your workouts and performance. Give some of these ideas a try and see which ones work best for you as you continue your quest for that desired physique.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Iraki, J.; Fitschen, P.; Espinar, S.; Helms, E. (2019). “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review”. (source)
Lambert, C.; Frank, L.; Evans, W. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects of muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
The Benefits Of Creatine: 5 Reasons To Boost Health & Performance
Creatine’s popularity remains on the rise, but some still may be skeptical of the benefits despite this being a widely researched and effective supplement for serious gains.
Creatine has become a staple supplement for those looking to get big and see great results when it comes to strength and lean muscle mass. Creatine has been researched extensively for its benefits on both recreational and professional athletes and while those looking to get big are comfortable with it, those seeking more growth with exercise performance remain skeptical even with many forms of creatine.
While creatine is a supplement known to increase muscle growth, the other benefits of this mighty supplement suggest its effects go far beyond simply bulking up for muscle mass or muscle building from taking creatine without weight gain like other supplements for better muscle production that can cause increases in muscular development for the best results when taken by men and women.
As an incredibly efficient supplement, creatine is loved by serious lifters and bodybuilders, and sought after by those looking to boost short and powerful exercise performance, like sprinting. Creatine is a nitrogenous organic acid naturally found in muscles and nerve tissue and aids in supplying energy to your body. The fuel source provided is for Adenosine Triphosphate (ATP) which offers short bursts of power, so during high intensity training, creatine stores in your cells get used up quickly.
By using this as a supplement, you help restore what is lost in a grueling workout and can support a longer, stronger workout to take you to, or keep you at, an elite level from taking creatine for muscle strength and resistance training and creatine can increase benefits in healthy people like other supplements.
Safety & Effectiveness Of Creatine Supplementation
Although creatine has created some cause for speculation as a potentially harmful product, through research and proper dosing, it has become one of the safer supplements with minimal side effects, even while more research is needed. Along with a solid exercise routine and healthy diet, creatine can give you that much needed boost to maximize your potential in the gym.
The benefits of this supplement go far beyond what people imagine and these top reasons why creatine is helpful for you should be reasons to have it on your shelf for long term gains from this and other supplements that can help.
Increase Athletic Performance For Results
Creatine increases strength and power output, but also aids in performance, in particular those athletes who use high amounts of energy during short, high interval intense training sessions or who need energy stores for prolonged exercise (1). For those who need the most output with as much power as possible, creatine offers that explosive benefit of bringing energy to the forefront.
On top of the physical benefits associated with it, its ability to resupply those energy stores can support recovery and get your muscles to where they need to be to see growth and increased energy from certain levels of creatine to enhance workouts from the effects creatine has. A good creatine supplementation can also reduce muscle damage (2) during training to keep you as healthy as possible during complex, high intensity training sessions for the long term from the use of creatine to help for safe and effective gains from reasonable doses.
Promotes Strength For Serious Big Lifts
The most widely accepted benefit of creatine is its ability to promote strength and muscle growth from those who use creatine for increased body mass. Consuming creatine helps your muscles build phosphocreatine which allows for better workouts with intense strength-building exercises. Creatine has a great effect on muscle growth by causing the cells to inflate improving muscle pump.
Since creatine contains L-arginine, your blood flow and circulation improve (3) and your muscles retain more water. It allows you to push through that extra rep or two and maximizes your time in the gym to lift more safely and effectively while providing that big, toned aesthetic you want. The benefit creatine has on your myogenic satellite cells is important for muscle regeneration and the overall maintenance of your skeletal muscle and health (4).
Improves Metabolism For Enhanced Calorie Burn
Creatine can improve your insulin sensitivity and improve glycemic control (5) to help boost your metabolism. With an increase in metabolic rate, you can increase the number of calories burned also aiding in fat loss. Since creatine allows for prolonged activity, your ability to burn more calories comes from the fact you can train longer.
This will allow you to better control your weight management as well as energy control to benefit your optimum strength and weight loss goals without sacrificing that hard-earned muscle from exercise for weight and the intended effect from supplement loading.
Boosts Mental Capacity To Improve Overall Focus
A grueling workout can be draining both on your body and your mind. Creatine helps boost mental capacity by improving your working memory and processing speed (6). For those struggling to stay focused and alert to get the most out of training, creatine offers great benefit to brain power.
As you become more fatigued, creatine can enhance brain function (7) by increasing oxygen utilization in the brain. Creatine’s ability to reduce mental fatigue makes this a great supplement to keep you grinding harder so you stay alert and building muscle without the sluggish, lazy feeling throughout the day for your daily dose of energy.
Elevates Testosterone To Spike Energy Levels
Those who know the feeling of low testosterone understand the frustrations that come with it. A decrease in energy levels, endurance, mental sharpness, and sex drive can all be unfortunate side effects of low testosterone which can negatively affect your training.
What creatine can do is convert testosterone into a more active form, known as dihydrotestosterone, to increase the effect (8) and aid in elevated levels of testosterone and the benefits it provides. You will find that your energy, endurance, and mental capacity all improve to keep you running at maximum capacity without worrying about a crash in the middle of your workout to ruin your day.
Wrap It All Up
While creatine is widely accepted as a strength building supplement, some athletes still shy away from it for fear of getting too big. Those looking to pack on lean muscle tend to lean towards other supplements to keep from gaining too much muscle. But the benefits of this supplement on the body and the mind are hard too ignore.
Creatine is a great supplement for those looking to get bigger and see substantial muscle growth, but creatine’s ability to increase athletic performance, boost metabolism and testosterone, and promote cognitive function are all solid reasons this supplement should be on your shelf. Look into the benefits of this supplement and feel comfortable in knowing that your supplement is providing so much more than what you originally thought. Supplemented with a great workout regimen and healthy diet, creatine will give you that boost for gains and the ability to train at the highest level for weeks to come with minimal to no symptoms.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
Wang, Chia-Chi; Fang, Chu-Chun; Lee, Ying-Hsian; Yang, Ming-Ta; Chan, Kuei-Hui (2018). “Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance”. (source)
Bode-Boger, Stefanie M.; Boger, Rainer H.; Galland, Andrea; Tsikas, Dimitrios; Frolich, Jurgen C. (1998). “L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship”. (source)
Vierck, Janet L.; Icenoggle, Deri L.; Bucci, Luke; Dodson, Michael V. (2003). “The effects of ergogenic compounds on myogenic satellite cells”. (source)
Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
Rae, Caroline; Digney, Alison L.; McEwan, Sally R.; Bates, Timothy C. (2003). “Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial”. (source)
Avgerinos, Konstantinos; Spyrou, Nikolaos; Bougioukas, Konstantinos; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Arazi, H.; Rahmaninia, F.; Hosseini, K.; Asadi, A. (2015). “Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses”. (source)
Stop Making These Fatal Bench Press Mistakes
Most-Common Bench Press Mistakes Which Lead To Injuries
The bench press is one of the most popular exercises and is one-third of the three big compound lifts (deadlifts and squats being the other two). It also happens to be one of the first exercises people learn to perform when they start working out.
The gym bros use the bench to compete for the strongest-bro title. While the bench press is widely performed across gyms in the entire world, it’s also arguably responsible for causing the highest number of injuries.
Keeping Your Elbows Flared Out
Most people believe that to target their chest optimally they need to keep their elbows flared out. By doing it, they make the mistake of keeping their upper arms parallel to the barbell while performing the bench press.
You need to remember that your shoulder rotator cuffs are one of the stiffest muscle groups and don’t have much mobility. Make sure you’re keeping your elbows tucked in while performing the bench presses to eliminate unnecessary tension from the rotator cuffs.
Not Arching The Back
Bench pressing isn’t as simple as lying down on a bench and lifting the barbell for a few reps. You need to follow proper form to get the most out of the exercise while keeping the chances of an injury at a bare minimum.
You need to arch your back as you lie down on the bench. The arch should be big enough that your hand can pass between your back and the bench. Lying down with your back flat against the bench can take the tension off the chest and put it on the back.
Grabbing The Barbell With Too-Wide A Grip
Some people have the misconception that grabbing the barbell with the widest grip will have the most impact on their pectoral muscles. Having too-wide a grip does nothing more than putting needless tension on your rotator cuffs.
People worry that holding the barbell with too close a grip will target their triceps instead of their pecs. To target your chest optimally, grab the barbell with a slightly wider than shoulder-width grip.
Forgetting The Feet
One of the most overlooked aspects of bench pressing is the feet placement. You can generate a lot of power through your legs which can assist you in the bench press. Many people make the mistake of elevating their heels and keeping their toes floored or tapping their feet as they lift the weights while benching.
Having your feet placed flat on the floor and your legs spread to shoulder-width is essential in a solid bench press routine. By not driving through your feet and legs, you are leaving a lot of gains on the table.
Bouncing The Bar Off The Chest
In the veil of following a full range of motion, many people bounce the bar off their chest while benching. Bouncing the bar off the chest is one of the most common practices and has more disadvantages than benefits.
In the effort of lifting heavy weights by bouncing it off your chest, you can do some serious damage to your ribs. The spring-action can also limit your mind-muscle connection as your primary goal shifts to moving the weights for reps.
Also, if you’re bouncing the bar off the chest and still have to use a spotter, it’s a classic case of ego lifting. Check your ego at the door before you get to bench pressing as it has probably sent the most number of people to the hospital as compared to the other exercises.
How much do you bench? 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.
Tito Ortiz: Bodybuilders On Steroids Look Like “Skinny Broken Down Old Men” By Age 60
Tito Ortiz believes steroids should not be allowed in bodybuilding or any other sport.
Bodybuilding often gets criticized in the mainstream media for steroid use and lack of testing in the sport. Yet it’s important to note that other sports have their own problems with steroids – even with testing. MMA in particular has various federations that drug test their athletes – and there have been multiple times where an athlete has failed. The sad truth is that many athletes across all sports find ways to game the system. That’s why when we spoke with UFC Hall Of Famer Tito Ortiz, we wanted to get his opinion on drug testing in not only bodybuilding but sports overall. In our latest GI Exclusive interview, Tito Ortiz explains why he thinks steroids have no place in any sports including bodybuilding.
Tito Ortiz is a powerhouse name in the MMA world. He is best known for his time in the UFC, where he is a former Light Heavyweight Champion, having held the title from April 14, 2000 to September 26, 2003. Ortiz was one of the MMA’s early stars and ultimately became the biggest pay-per-view draw of 2006 for his fights with Chuck Liddell, Forrest Griffin, and Ken Shamrock.
We asked Tito Ortiz if he felt steroids and other performance enhancing drugs had a place in MMA and other sports. Without deliberation, Ortiz made it clear he was against steroids and PEDs in any sport. He finds it to give athletes a disadvantage and ultimately a health risk that isn’t worth it.
It might be easier to hold that opinion for a sport like MMA – where strength is a major factor in the competition. If you use PEDs to become stronger than someone in a fight, that can certainly be seen as unfair. But what about bodybuilding? A sport that is about the judgement of a physique and not a face off of physical ability. Does Ortiz draw a line for certain sports and not others?
We use an example here of testosterone. If a bodybuilder is naturally testosterone deficient compared to another – it could perhaps be considered more fair to allow PEDs so that the athlete can get an even chance against a genetically gifted bodybuilder. Tito Ortiz doesn’t agree. He thinks that an athlete needs to be aware of what they are getting into when they dedicate their life into a sport. If a bodybuilder cannot step up and try to fill that gap without the use of drugs – perhaps that’s just their lot in life.
Tito Ortiz further explains the kinds of risks that bodybuilders take when they decide to use PEDs and steroids to enhance their physique. He thinks there is a risk of young people watching bodybuilding or any other sport and idolizing steroids. That risk is not seeing the long game. They only look at the big bodybuilders or the powerful athletes. They don’t see the aftermath in their later years. Ortiz goes on to say that most bodybuilders who use PEDs in their prime look like “skinny broken down old men” by the time they hit sixty.
Do you agree with Tito Ortiz’s take on bodybuilding and steroids? Watch his full comments in our GI Exclusive interview segment above and let us know your thoughts!