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Rahki Giovanni Profile & Stats
The biography, life, and accomplishments of Rahki Giovanni
Rahki Giovanni is a bodybuilder, fitness model, personal trainer, and social media influencer known for her strong and thick physique. Her approach to her workouts and life to always go in with high energy and her work ethic inspires people on all her platforms.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Rahki Giovanni
Weight
Height
Date Of Birth
165-175 lbs.
5’8”
08/04/1998
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer, Influencer
2010
American
Biography
Rahki Giovanni is from Miami, Florida and was interested in fitness and modeling as a young child. But as life went on, she found herself unfit and overweight in her twenties and knew she needed a change. Staring down a poor diet and no exercise, the change she was about to make was massive compared to what she knew before.
She began working out, fixing her diet, and finding a different outlet and ways to deal with those stressors or things that may have her fall back into bad habits. Through hard work and dedication, she was able to transform her body into something she is proud of, and continues to be proud of.
With a high energy focus and positive attitude, she gained a lot of attention online and her presence has only encouraged others to do the same. Known for a strong and thick physique, Rahki works to inspire others to look and feel their best so they can achieve their desired dreams.
Training
Her training revolves around that idea of high energy and she trains with intensity. Her HIIT workouts are explosive and she tends to take more of a bodybuilding approach to this. While much of her training is higher reps with lighter weight, she does engage in training that revolves around lower reps with higher weight to really build some size. For Rahki, it’s all about burning fat and building muscle at the same time.
Rahki’s Leg Day
Round 1
Stationary Kickbacks: 3 sets, 12 reps
Donkey Kicks: 3 sets, 12 reps
Leg Extensions: 3 sets, 10 reps
Reverse Hack Squats: 3 sets, 8 reps
Resisted Pull-Ins: 3 sets, 10 reps
Round 2
Hamstring Curls: 4 sets, 10 reps
Single Leg Reverse Leg Press: 4 sets, 8 reps
Hamstring Kick-Ups With Sliders: 4 sets, 10 reps
Leg Press: 4 sets, 8 reps
Weighted Lunges: 4 sets, 15 reps
Nutrition
As someone conscious of their workouts and everyday life, Rahki eats very clean foods and for the most part follows a strict diet. She knows the value of nutrition and what it can do for the body and seeks to only give herself the best chance at seeing great success. As a personal trainer, she also shares this knowledge with others so they too can better their lives.
Supplementation
When it comes to supplementation, Rahki uses her own brands of choice to power her through all her workouts. For the rest of us, we should follow in her footsteps because having a solid supplementation routine will prove to be very worthwhile in the long run as we seek the best for all our gains. A pre-workout can offer energy and muscle pumps while an intra-workout BCAA will work to reduce fatigue and kickstart recovery. For that real growth and proper recovery, a protein powder is exactly what you need to thrive. Fat burners can help shed that unwanted fat for a shredded physique and a multivitamin works well to tackle any nutrient deficiencies so you can power through your workouts and your day.
Larry Wheels Sets New Personal Best With 950lb Squat
Larry Wheels squats an incredible 950lbs!
Larry Wheels is at it again. The Strength Wars star once again proved why he’s one of the most heralded lifters on the planet. This time Larry hit a new personal best, squatting an absolutely insane 950lbs!
There are few humans on this planet that can be considered superhuman. These athletes are able to achieve such incredible feats that it boggles the mind. Larry Wheels has clearly become one of those athletes.
With exploits in a number of different strength sports, Larry Wheels has always looked to enter himself. He has conquered powerlifting, has competed in bodybuilding and strongman, battled in arm wrestling, all of which require their own unique skills, abilities, and expertise. Clearly he is one of the most accomplished strength athletes out there.
That said, Larry Wheels has yet to achieve everything he’s been seeking. What he is seeking he may never actually achieve. For Larry his goal is clearly to always outdo himself and become stronger and stronger overtime. At least that’s how it could be perceived. In reality, the man simply wants to become the best version of himself as a strength athlete.
He may have well outdid himself with his most recent feat in the gym. As said before Larry Wheels is always looking to perform at the true heights of his potential. That means constantly pushing the limits of his training. As such, Larry just accomplished a feat that very few humans have been able to.
Larry Wheels just joined the over 950 club in the squat.
New Personal Best!
That’s right, Larry Wheels just hit a new personal best squat, putting up an astonishing 950lbs. It’s a feat only the best of the best can achieve and Larry is no doubt among their number. Take a look at the video below where he once again outdoes himself.
Heaviest squat of my life ?(Watch full video to see second angle with weights)950lbs at the top with chainsAlmost got folded in half on the second rep.
What do you think of Larry Wheels and his insane strength?
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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.
Best Massage Guns For Bodybuilders & Optimal Recovery (Updated 2021)
The best massage guns for bodybuilders can great affect your recovery with a portable and affordable rehab tool.
Massage guns have become a favorite tool for athletes and everyday gym-goers looking to take charge of their recovery process and muscle maintenance. Offering the same results as a deep tissue massage, this fantastic tool allows you to save time and money and enjoy the benefits from the comfort of your own home. By allowing for higher muscle strength and a relaxed mind, your lifestyle will improve simply by a push of a button.
We’ve put together a list of the Best Massage Guns for 2021 so you can have the best value massage gun while being affordable and portable. The best massage gun for bodybuilders and home use can greatly affect recovery so you see those gains you want most.
Best Massage Guns For 2021
Best Massage Gun Overall
The best massage gun overall will deliver great rehab and recovery with many speed settings and adjustable heads to target all those sore spots while also being the best massage gun for the money.
ALKAI M1 Massage Gun
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
Pros
The three unique modes with four levels each offers great support for whatever you need in terms of pressure
Six massage heads are great for targeting pain
An easy-to-use touch screen with insane battery life give ALKAI a great overall value
Cons
It can be challenging to hit hard-to-reach areas with the simple design
The price might be high for some consumers but it is the best massage gun for the money
Price: $169.99
Best Massage Gun For Bodybuilding
Bodybuilders constantly rely on rehab and recovery for that vital muscle growth and having a massage gun to help tackle all those needs is exactly what you want when the time comes to see bodybuilding gains. The best massage gun for bodybuilders is exactly what you need to thrive.
Theragun Elite 4th Generation Massage Gun
Theragun Elite offers powerful deep tissue treatment with a brushless motor that is quieter than most massage guns on the market. A modern design with five attachable heads allows for comfort and multiple ways to grip for a great percussive massage. The OLED screen allows for easy access of any speed between 1,750-2,400 PPMs with a smart app to personalize your routine. This fourth-generation design allows for up to 2 hours of continuous use on a single charge and the price makes this is a great high-end massage gun.
TheraGun Elite 4th Generation Massage Gun has an ergonomic multi-grip and smart app integration to deliver deep powerful massage treatment with minimal noise.
Pros
A modern design with solid speed settings allows for targeted access for pain
The OLED screen is easy-to-use
It is fairly quiet which is a huge plus
Cons
The battery life is not great
The smart technology, while it is a bonus when it works, can be difficult to pair at times
The price is high, but it makes it a top-tier massage gun
Price: $399.00
Best Massage Gun For Home
Home use is important and having the right massage gun for home use is imperative as you can work those muscles from the comfort of your favorite chair.
RENPHO R4 Pro Massage Gun
RENPHO R4 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.
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.
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
Its durability comes into question
It isn’t as strong in terms of power as others
Price: $99.99
Best Massage Gun For Deep Tissue
Getting to those deeper muscles and working on deep tissue work is important and should not be overlooked for it can really loosen up all those sore spots.
ALDOM Massage Gun
ALDOM Massage Gun is great for relieving muscle soreness and stiffness from high-intensity or normal exercise. Great for personal use, this works to boost everyday mobility and flexibility while working to accelerate recovery. Six replaceable heads work to target different areas of your body and 30 speed setting options are perfect for finding the level you want done. A quiet and powerful massage gun, this delivers powerful high penetration with minimal noise. Cordless and easily rechargeable, this is a great massage gun to target those deep tissue needs.
ALDOM Massage Gun has 6 replaceable heads and 30 speed options to give you the best for recovery, mobility and flexibility, and easing soreness.
Pros
Great for relieving muscle soreness and stiffness
Six replaceable heads and 30 speeds settings allow you to find the right level
Easy to charge and powerful with minimal noise
Cons
The grip can be a bit loose and it may rotate in your hands
Price: $59.00
Best Massage Gun For Hard-To-Hit Areas
There are tight spots that are hard to hit and having a massage gun work to target those spots can relieve tension in places you need to hit but that may be hard to reach.
PRACMANU 30 Massage Gun
PRACMANU offers beginners a solid massage gun to get started with aiding in recovery and rehabilitation and providing great support for inflammation. Four massage heads allows for stimulated blood flow and pain relief and with 30 speed strength levels, you can find the right amount of pressure to tackle all of your needs. This easy-to-use, highly portable massage gun has 2 hours of battery life and is perfect for those new to using a massage gun.
PRACMANU Massage Gun has 30 speed strength levels with 4 massage heads to give you the best in terms of pain relief and optimal recovery.
Pros
It is great for beginners with its portable size and ability to aid in recovery and rehabilitation after exercise or injury
With 30 speed levels, it allows beginners to experiment with certain speeds to see what works best
Cons
The battery life is weak
It has a shorter stroke than other massage guns
The percussive technology is also fairly weak in pressure
Price: $29.98
Best Premium Massage Gun
A top tier massage gun will deliver premium support for your recovery goals and be of the highest quality to last you a long time.
Theragun Elite 4th Generation Massage Gun
Theragun Elite offers powerful deep tissue treatment with a brushless motor that is quieter than most massage guns on the market. A modern design with five attachable heads allows for comfort and multiple ways to grip for a great percussive massage. The OLED screen allows for easy access of any speed between 1,750-2,400 PPMs with a smart app to personalize your routine. This fourth-generation design allows for up to 2 hours of continuous use on a single charge and the price makes this is a great high-end massage gun.
TheraGun Elite 4th Generation Massage Gun has an ergonomic multi-grip and smart app integration to deliver deep powerful massage treatment with minimal noise.
Pros
A modern design with solid speed settings allows for targeted access for pain
The OLED screen is easy-to-use
It is fairly quiet which is a huge plus
Cons
The battery life is not great
The smart technology, while it is a bonus when it works, can be difficult to pair at times
The price is high, but it makes it a top-tier massage gun
Price: $399.00
Benefits Of Massage Guns
The best massage guns for bodybuilders and overall recovery can greatly benefit you in a number of ways. Finding that massage gun for home use can be great and the best portable massage gun and the best massage gun for the money can work wonders for your pre- and post-workout rehab. Benefits of the best portable massage gun include:
Loosen up tight muscles: Using a massage gun can target deep into your muscles to loosen them up so you don’t suffer from tight muscles.
Improve range of motion: Loose and limber muscles can greatly improve your overall range of motion for better growth and functional movements (1).
Decrease stress levels: Working to alleviate pain can decrease stress levels and allow for better overall mood (2).
Increase circulation: Working on targeting those tight spots can allow for better circulation and blood flow.
Provide for better athletic performance: By taking care of your recovery and rehab, your athletic performance will increase so you have better results.
Why Vibration Therapy Matters
Vibration therapy is a very effective and now widely accepted form of therapy in the massage world. Massage therapists have started using vibration therapy with their clients, but the invention of the massage gun made it possible to receive all of the proper care and benefits without the assistance of someone else (3).
Vibration therapy can:
Relax your body and mind by relieving tension. Reduced tensions leads to a positive impact on improving serotonin, a happy hormone that allows for relaxation.
Improve flexibility which can help keep muscles active leading you to a desired level of strength and muscle mass (4).
Alleviate pain by targeting points of stress and strain to keep you from injury (5).
Increase blood circulation to keep blood moving through your heart and muscles for your overall health.
Massage Guns Comparison: Renpho R4 Vs. Theragun
We wanted to take some time and compare the Renpho R4 vs. Theragun massage guns. This will give you a different perspective on what to look for and what you would want out of a massage gun. Both will work to alleviate pain and soreness and target certain muscles to improve performance. Each offers adjustable heads and different speed settings to allow you to find the best level of comfort to tackle your needs.
Where the Renpho R4 vs. Theragun debate lies is really in design. Renpho has an interesting curved shaped so you can hit harder to reach spots. It can be challenging to get your shoulders and back when using for personal use but this design offers the ability to get those hard to reach areas effectively. Theragun has a more modern and sleek design and gripping may be slightly easier while offering a touch more power. It will be harder to reach some of those areas, however. Both have unique designs and can greatly affect your gains, but it comes down to preference with the Renpho R4 vs. Theragun debate.
How We Choose The Best Massage Guns
When looking at the best massage guns, we look at a number of factors to only bring you the best massage gun for bodybuilders. We first look at the durability and overall quality of the product so you get the best chance at seeing results and so you have a tool that will last a long time. We then look at certain features of the massage gun like adjustable heads, speed settings, and grip so you can find the most comfortable level to capitalize on your overall recovery. We then look at price. Massage guns can get expensive but it is possible to find a great product without totally breaking the bank for the best portable massage gun.
FAQ Section
What is the best massage gun?
ALKAI M1. This massage gun offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met.
How often and when should you use a massage gun?
You should use a massage gun when you feel you need to. Pre-workout warm-ups are a great time to loosen up those muscles. For post-workout recovery, a little longer use can prove to be worthwhile for less pain and faster bounce back.
What can a massage gun do for me?
A massage gun can work to enhance your overall recovery and the best portable massage gun can be used at home. By loosening up tight muscles and giving you a great sense of what is required, you get the most out of rehab work and capitalizing on all those great benefits.
Wrap Up
When looking for a solid massage gun, it is important that it checks off the boxes of effectiveness, quality, design, and price. Most will have these elements included but for your specific needs, the best choice for you should handle and have everything you’re looking for. Vibration therapy provides great benefits for your overall health and wellness and to have a portable and effective massage tool at home can save you time and money while also aiding in your recovery and growth. Check out these top massage guns and relieve all of that unwanted pain today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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)
Uher, Ivan; Pasterczyk, Alicja; Bigosinska, Monika; Svedova, Milena (2018). “Vibration Therapy and Its Influence on Health”. (source)
Roelants, M.; Delecluse, C.; Goris, M.; Verschueren, S. (2004). “Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females”. (source)
Kakigi, R.; Shibasaki, H. (1992). “Mechanisms of pain relief by vibration and movement”. (source)
10 Testosterone Facts You Can’t Afford Not Knowing
10 Testosterone Facts You Can’t Afford Not Knowing
Ask a brofessor to choose between $10,000 prize money or an optimal testosterone level throughout his lifting career, and he will most probably select the latter. Testosterone is one of the most talked-about and yet misunderstood hormones in gym circles.
Whether you join a gym to build muscle mass or lose weight, chances are you will have the word “testosterone” thrown at you at least once. There is just no escaping it. Before you get swayed by broscientists into doing things you will later regret, you should equip yourself with the correct knowledge about testosterone.
10 Important Facts
1. It Makes You A Man
Testosterone is responsible for:
Facial hair growth
Building muscle mass
Deepening of the voice
Development of the sexual organs, sperm production, and libido
Improving bone density
Fat Distribution
Red blood cell production
For men, testosterone production happens in the testicles. Although test is a male hormone, women produce small quantities of the hormone in the ovaries for optimal body functioning.
Low T-levels in men can cause mood swings, a decrease in bone density, muscle mass. It can also result in body fat gain, hair loss, depression, low sex drive, fatigue, and irritability.
2. Fix Your Diet
Fixing your diet is one of the most efficient ways to improve your testosterone levels naturally. Broccoli, oysters, strawberries, tuna, and egg yolks are some of the best test-boosting superfoods.
You can also improve your T-levels by limiting your alcohol intake, losing weight, and working out regularly. Cutting out junk food from your diet can also spike your T-levels.
3. Boost Your T-Levels By Staying Single
An Italian study found that men who had recently (within the previous six months) fallen in love had lower levels of testosterone compared with those who had not.
On the other hand, women in the same study group showed higher testosterone levels. The research points us towards two conclusions:
Men face a higher degree of stress in a new relationship.
Women are the real boss.
4. Make It Rain
Research conducted at the University of Utah found that testosterone levels in men rise when their favorite sports team wins. Another study showed earning money had the same test-boosting effect in men.
These studies show the correlation between self-esteem and testosterone. A study found that watching porn also caused a 35% testosterone spike in males. Before you head off to watch a few manly videos for “research purposes,” we recommend reading this article until the end for more T-boosting wisdom.
5. Age Is Not An Excuse
Younger people usually consider themselves immune to low testosterone levels. Men of any age can have low T-levels, especially if they have encountered damage to their testes or pituitary gland in the past. Type-2 diabetes, obesity, sleep apnea are also known to be the causes for low testosterone levels in men.
Some people mistakingly think of testosterone as the fountain of youth. Testosterone therapy will do nothing for the 75-80% of men over 65 who have normal T-levels. However, men with below-normal levels might see a boost in sexual drive and bone density from supplemental testosterone.
6. Fun Fact About Testosterone Replacement Therapy
Arnold Berthold, a German zoo curator, observed the earliest form of testosterone replacement therapy in 1849 on castrated roosters.
The roosters stopped fighting, crowing and their combs did not grow. These chickens were back to their old selves as soon as their testes were reconnected.
We guess the new-age Arnold Berthold would conduct the same experiment inside the UFC octagon.
7. Symptoms of Low Testosterone Levels
But how do you know if you are encountering low testosterone levels? Some of the most common symptoms include:
Erectile dysfunction or problems developing or maintaining an erection
Fewer spontaneous erections
Increased body fat
Rapid hair loss
Decreased libido
Infertility
Reduced muscle mass
Persistent fatigue
Enlarged breasts in men
Sleep disturbance
These symptoms could also be the result of other medical conditions. While encountering one or a few of these signs might not be a symptom of low T-levels, you should consult a doctor to identify the underlying cause.
8. Causes of Low Testosterone Levels
Testicular failure
Damage to the testes (from physical trauma, alcoholism, or viral illnesses)
Hypothalamic disease or tumor
Pituitary disease or tumor
Chronic health conditions such as diabetes, high blood pressure, cholesterol levels
Genetic diseases including Klinefelter, Kalimantan, or Prader-Willi syndromes
Being overweight or obese
Drugs or anabolic steroids
9. Normal Testosterone Levels
Generally, the normal test range in males is about 270-1070 per deciliter (ng/dL) with an average level of 679 ng/dL. About 40% of men over age 45 will have levels that come in below that range.
Testing for T-levels is not as easy as it might sound. Your results will vary depending on the time you get your tests done because your stress levels can fluctuate throughout the day.
Normal testosterone ranges are based on morning samples when the average person is at a higher test level. Afternoon tests may give a false impression of low testosterone levels.
You must consult your doctor and decide a time that best suits your lifestyle. Most doctors recommend getting your testosterone check-ups done between 7-10 a.m.
Testosterone levels are hard to analyze. Even if your testosterone levels are below the average 679 ng/dL, you still might not have to worry. Most doctors say that reading between 200-300 ng/dL is a gray area.
10. Eat The Greens
Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that might increase the body’s testosterone levels. A 2011 study found that using magnesium supplements for four weeks prompted an increase in testosterone levels of physically inactive participants.
We are sure one of your vegan friends have already told you this, but here it is again – vegan men tend to have higher testosterone levels than both meat-eaters and vegetarians.
Bonus: Low Testosterone Treatment
If you have low testosterone levels, you should begin by making necessary adjustments to your lifestyle. Most men who lose 7%-10% of their body weight see their T-levels improve.
Fixing your diet, working out, drinking less booze, not smoking, getting a good night’s sleep, reducing stress can help maintain healthy test levels.
If nothing seems to work, you could consider testosterone therapy. You could get extra doses of the hormone in the following ways:
Patches
Gels and creams
Injections
Tablets
Pellets
Do you think vegans have higher test levels than meat-eaters?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Guy Cisternino Full Interview | Gym Rant, Training With Branch Warren, & More
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Watch the full uncut GI Exclusive interview with Guy Cisternino
Guy Cisternino is a former Men’s 212 bodybuilder who recently announced his retirement from competitive bodybuilding in 2021. He was known for his old school hardcore training techniques, his blunt honesty about topics in the sport, and holding an incredible physique. He was also the subject of a viral online controversy when he was caught on camera aggressively yelling at other lifters in the gym.
That’s why we originally connected with Guy Cisternino, for him to share his side of the viral video and talk about gym etiquette in the social media age of bodybuilding and lifting. We also went over his bodybuilding career and his thoughts on the future of the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Guy Cisternino. This uncut full length interview includes topics such as training with Branch Warren, lifting heavy weight vs light weight, and how social media has affected bodybuilding – among other topics.
Listen To Our Guy Cisternino Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Guy Cisternino interview here:
Guy Cisternino breaks down in detail the gym argument video that went viral.
Guy Cisternino starts out explaining that he believes the video was blown too far out of proportion. He acknowledges that the video cuts off early. Due to that the audience imagination ran rampant. Without context, the video could be seen as an aggressive move on Cisternino’s part. Or it can be seen as an understandable mishap. That’s why he wants to give further context on the moment in question.
Guy Cisternino goes on to explain that the men he argued with in the video were originally much closer than they appeared. Since they were off camera for majority of the clip, we only see them after they have slowly stepped away. This contributed to the criticisms when people watched the video.
Furthermore, Guy Cisternino points out that he asks them give him some space twice before he jumped off the machine. While he wasn’t 100% politely speaking to them – it was also mid set. He was under physical pressure and pushing his body while also trying to ask them to give him more space. They quickly got defensive and then Cisternino lost his cool.
Guy Cisternino goes on to say that he was also filming on behalf of the gym. He argues that he was working. And even if it wasn’t on behalf of the gym, a pro bodybuilder training is doing their job. Not everyone knows this. And how could they? But the fact still remains valid.
Ultimately, while Guy Cisternino defends his actions he also understands that he’s not a perfect person. He doesn’t think the video deserved such scrutiny. At the same time, he did lose his temper and he acknowledges that.
Guy Cisternino: Branch Warren Still Trains Today Harder Than 90% Of Pro Bodybuilders
Branch Warren no longer competes and has been retired for quite some time. That being said, he still maintains his massive physique and enjoys training in the gym. Not only that, but Branch still goes full hardcore on his sets even in retirement.
Guy Cisternino recounts how he just met up with Branch Warren recently for a training session. What was most refreshing to Cisternino is that Branch still trained like a beast. He has no reason to anymore other than personal enjoyment of the intensity of lifting. It’s a feeling that Cisternino can relate to.
Not only that, but he believes that Branch Warren trains harder than most pros today. It’s a bold claim – but one that we wouldn’t doubt. Branch Warren often received criticism for training too hardcore. That he would bring himself too big a risk of injury and ruin his career. Perhaps it’s that kind of risk taking that Guy Cisternino misses in the modern crop of bodybuilders.
Wrap Up
We discuss many more topics with Guy Cisternino than what can be fully covered in this article. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics including lifting heavy vs lifting light weight, how social media affects bodybuilding today, and more!
Donald Trump Says He Would Knockout Joe Biden In Boxing Match
Donald Trump said that Joe Biden “would be easiest fight.”
Donald Trump will be ringside on Saturday night to commentate the fight between Evander Holyfield and Vitor Belfort. It is only right that the 45th President of the United States gets questioned on who he would take on in the ring. Trump’s answer could have been predicted.
Calling into a press conference with Triller Fight Club, Trump was asked who he would box if he had to take on someone on Saturday night.
“I think probably my easiest fight would be Joe Biden, because I think he’d go down very, very quickly. Very, very quickly,” Trump said.
Joe Biden defeated Donald Trump in the most-recent presidential election but Trump believes that he will get the better of the matchup in the ring. He began his answer by addressing that he would not choose any professional boxers.
“Well, if I had to pick somebody in the world, not only a professional boxer — because I’ll take a pass on the professional boxers, that could be a very dangerous subject.”
Trump continued be saying that he would not only defeat Biden, but that it would not take long.
“You know, he once said, ‘Oh, I’d like to take him behind the bar,’ ” Trump said. “He’d be in big trouble if he ever did,” Trump went on. “No, I think Biden would go down within the first few seconds.”
Trump, and his son Donald Trump Jr., will be on the mic on Saturday night to provide commentary on a “gamecast” of this event. It will take place at the Seminole Hard Rock Hotel & Casino in Hollywood, FL. Fans can purchase the pay-per-view event via FITE.TV and Triller Fight Club. There will be a main telecast led by longtime boxing analyst Jim Lampley and former welterweight champion Shawn Porter.
Evander Holyfield vs. Vitor Belfort: How to watch, start time, Donald Trump commentary https://t.co/QVBwM9bT3i via @CNET
— FITE (@FiteTV) September 9, 2021
Donald Trump will lead the “gamecast” version of the broadcast. Both can be ordered for $49.99 on Saturday night. This will not be the first time that Trump is connected to Holyfield as he staged the 1991 “Battle of the Ages” between Holyfield and George Foreman.
Trump’s answer received some laughter and applause from who was present. While a presidential boxing match is a long shot, fans will be able to hear Trump commentate the return of one of the best boxers of all-time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Hemsworth Shares Workout And Physique Ahead Of New Movie Role
Chris Hemsworth posted a boxing and cardio workout that he has been using.
Chris Hemsworth is no stranger to training for and looking huge in movie roles. We have seen this before in Thor and The Avengers. The 38-year-old actor is at it once against as he prepares for the sequel of Extraction, a Netflix movie that released in 2020.
Preparing for a sequel to the action movie, Hemsworth has put himself through an intense workout and the results are extremely visible. On Wednesday, he shared a video of his workout on Instagram.
“Gearing up for @netflix Extraction sequel. Transitioning from heavy weight training to a lot more body weight functional movements concentrating on agility, strength and speed.Give this little work out a go and let the lungs scream for mercy! @centrfit ??”
Along with a video, Chris Hemsworth detailed the workout in his caption. He is going through it in what looks like a backyard and that is how the workout is meant to be. Hemsworth has put together a routine that can take place either at home or at the gym. It also does not take much time to complete.
“3 minute boxing round (cardio)50 squats (lower body)40 sit thrus (mobility)20 reps for each (core)exercise25 push ups (upper body)Rest 2 minutes 4 sets in total,” chris hemsworth wrote.
This is a vigorous workout and one that will push your body to the limits in many ways. Hemsworth makes it look easy in the video ahead of the new movie role. The ripped physique and pumped up arms will not go to waste as Hemsworth prepares for this sequel but will also have the pleasure of playing Hulk Hogan in a film in the near future.
Recreating Hogan’s size and mass is no easy task. Hemsworth has been putting in the work to look the part and it has not gone unnoticed. Back in November 2020, Hogan acknowledged that Hemsworth has what it takes.
He’s already there! He’s ready BROTHER!!! But is he good looking enough to play me lol,lol,lol. HH pic.twitter.com/q6LLfWUGgL
— Hulk Hogan (@HulkHogan) November 23, 2020
Chris Hemsworth decided to switch up his training routine to focus on agility and strength. It looks as though it is working. He will continue to be one of the most well-known faces on the big screen while putting out movies that continue to be as popular as ever.
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The Best Pre and Post Workout Meals You Can Possibly Eat
Eat This Before and After Your Workout
There is no way you can build muscles mass if you’re not eating right before and after your workout. Many people don’t understand the fact that they break down muscle tissue in the gym and their muscles grow bigger and stronger while they’re outside the iron paradise.
What you eat pre and post-workout acts as the fuel for your body and determines the fate and size of your muscles. If you have been struggling with your pre and post-training nutrition, this article is for you.
First Things First
Before you decide on what you should eat pre and post-workout, you need to make sure it is in line with your diet plan. The before and after-training meals should not only give you a burst of energy but should also add to your daily nutrition goal.
Your pre-workout meal should have high carbs, and moderate proteins and fats as your muscles will need the glucose for energy which can be derived from breaking down carbohydrates in the body.
The post-workout meal should be high in protein, moderate in carbs and restrictive in fat content if your primary goal is to build muscle mass. Consuming fats right after your workouts can slow down the absorption of protein by your muscles and you might end up leaving a lot of gains on the table.
The Perfect Pre-Workout Meal
2 Egg Whites, 1 Whole Egg, 2 Slices of Whole Wheat Bread with Black Coffee (or a Pre-Workout Supplement) – 226 Calories 28g Carbs 18.9g Protein 6.2g Fats
You need to remember that you need to eat your pre-workout meal at least 45-minutes before your workout. Eating your meal too close to your workout can be worse than not eating at all.
In your pre-workout meal, you’ll be eating two egg whites and a whole egg. You have a choice of consuming the eggs boiled or as an omelet. Along with the eggs, you’ll be eating two slices of bread. You can also include green vegetables like broccoli or salad in this meal.
If you’re someone who likes to drink a pre-workout supplement before a training session, you should be doing it after eating the meal. You don’t need to fret if you don’t have the extra dollars for the pre-workout drink. A cup of black coffee should do the trick.
The Best Post-Workout Meal
Whey Protein Shake, 100g Chicken Breast, and Half Cup Rice – 398 Calories 27.5g Carbs 56.2g Protein 5.8g Fats
You’ll be having your post-workout meal in two shifts. You’ll have your post-workout whey protein shake right after you finish your weight training. We also recommend you do a HIIT cardio session after drinking your protein shake.
After completing your cardio session, wait for ten-minutes before eating the remainder of your post-training meal. The good old chicken breast and rice have been a bodybuilder favorite for a long time.
By following the aforementioned diet, you can rest assured your muscles are properly fed and the groundwork has been laid for optimal muscle gain.
What do you eat currently before hitting the gym? 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
The Most Effective Compound Exercises For All Levels of Experience
Building Full Body Strength Through Compounds
When it comes to strength training, there are two types of exercise that compose strength training programs – compound and isolation.
While isolation exercises focus on one muscle group, compound exercises rapidly build strength by targeting a number of muscle groups across many joints (1).
As well as most effectively developing strength, compound exercises also burn more calories, improve proprioception, and elevate the heart rate to benefit the cardiovascular system.
This article will outline three beginner, intermediate and advanced compound exercises that are highly recommended due to the vast number of benefits associated with them.
Compound Exercises for Beginners
If you are new to resistance training, it is important that care is taken. Movements should smooth and controlled not rapid and jerky as this may increase the risk of injury.
For each of the following exercises, perform 3 sets of 10-12 reps ensuring that you take a 45 – 60-second rest between each set.
1) Walking Lunge
For the walking lunge, start with feet underneath the hips and hands on the hips. Before stepping into the lunge, push the chest up and squeeze the core muscles.
Step forward and bend the knees to lower the hips and drop the back knee towards the floor – stop just prior to making contact with the floor. The knee should be directly over the top of the foot in this position.
Focus on the drive from the leading leg and push hard through the heels to bring the body back up to standing. Step forward into the lunge once again but this time using the alternate side.
During the lunge, it is imperative that the trunk is held in an upright position as this will facilitate good form and reduce the risk of injury.
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2) Wide Lat Pulldown
Start by attaching a long bar to the lat pulldown machine. Drop the knee pads on the machine so that the thighs are tight to the pads when seated. This will prevent you from being pulled upward.
When gripping the bar, place the hands slightly wider than shoulder-width and use an overhand grip.
Before pulling hard on the bar, take a breath, push the chest up and squeeze the core to prevent the trunk from moving. Breathe out and you pull the bar down to the upper chest.
When pulling, ensure that you draw your shoulders and upper arms back and down as this will most effectively target the lats.
Once the bar touches the chest, pause for a second to squeeze all the muscles of the back before extending the arms and breathing in as you return to the original starting position.
Remember that throughout the movement the trunk should stay fixed and movement should only be occurring at the arms.
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3) Dumbbell Goblet Squat
For the dumbbell goblet squat, set up by placing the feet slightly wider than shoulder-width. Flip a dumbbell vertically and hold it with both hands ensuring that it stays close to the chest.
Keep the head looking forward, lift the chest, pull the shoulders back and brace the core muscles prior to dropping into the squat.
In a controlled fashion, drop the hips back and down and gradually lower down towards the floor. As you squat, ensure that you are pushing the knees out and avoid any inward movement.
At the bottom of the squat, pause for a split second before returning to standing by powerfully driving through your heels to propel the body upwards.
Be aware that everybody’s squat technique will likely vary for a number of reasons (2) – some can drop deeply without any limitations whereas others will reach a specific point where form begins to deteriorate due to limitations.
Compound Exercises for Intermediates
For intermediates, lifting a greater volume is possible as technique, movement, and proprioceptive abilities should now be well established.
As a result, it is recommended to perform 4 sets of 8 – 10 reps for each of the following exercises. Take a minimum 60-second rest on completion of a set.
1) Barbell Bent-Over Row
Pick up the barbell using an underhand grip that is approximately shoulder-width apart. Keeping the chest lifted and shoulders back, hinge at the hips so that the trunk leans forward.
In this position the spine should be in a neutral position, head lifted and the arms hanging perpendicularly to the floor. The legs should be kept relatively straight with a very slight bend maintained.
Brace the core and breathe out and you drive the bar into the body. Pin the elbows in tightly to the ribcage as they pass and squeeze tightly between the shoulder blades at the top of the movement.
In a controlled manner, gradually begin to drop the bar back down ensuring that the core is still braced in order to prevent being pulled out of position.
2) Barbell Deadlift
Start by assuming a hip-width stance, placing the feet directly underneath the barbell. Keeping the chest high, push the hips back and bend the knees slightly to drop down to the bar.
Grip the bar with an overhand, shoulder-width grip. Take a big breath and actively engage all of the core muscles to protect the back and maintain a neutral spinal position (3).
Drive hard through the heels ensuring that the bar stays as close to the body as possible as it rises. As the bar passes the knees, powerfully drive the hips through and squeeze the glutes.
Begin to lower the bar back to the floor by pushing the hips back, once again keeping the bar tight to the body and core muscles engaged.
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3) Box Squat
Set up in a squat rack and place a box or a bench directly behind you. Ensure that the squat rack is adjusted so that the bar sits at an appropriate position for your height.
Get under the bar and place it on the backs of the shoulders and grip the bar with a grip that is slightly wider than the shoulders. Before lifting off, push the chest up and squeeze the core muscles.
Step back and assume a hip-width stance while pointing the toes out. From this position, start to drop the hips back and down and keep the knees wide until your glutes make contact with the box.
As soon as contact is made with box, push hard through the heels to drive up and out of the squat.
Compound Exercises for the Advanced
For the final group of exercises, the recommendation is to perform 8 – 10 reps and take a 60 – 90-second rest post-set.
1) Inverted Row
For the inverted row, use a Smith’s machine or set up a bar in the rack at approximately waist-height. Grip the bar using an overhand grip that is slightly wider than the shoulders.
From this position, bring the feet forward so that you are suspended underneath the bar. The body should be held straight and long with only the heels in contact with the floor.
While holding this position, pull the body upward until the chest makes contact with the bar. When performing this action, focusing on pulling the shoulder blades back and down.
Pause at the top of the row to squeeze the upper back muscles before gradually extending through the elbows to return to the starting position.
2) Barbell Clean and Press
Start the barbell clean and press by assuming a shoulder-width stance and place the feet directly underneath the bar. Drive the hips back and slightly bend the knees to drop down to the barbell.
Grip the bar using an overhand grip that is approximately shoulder-width apart. Ensure the hips are down, the chest is high, the core is tight, the arms extended and the head lifted prior to lifting.
Drive powerfully through the heels and explosively drive through the hips so that the bar is propelled up to the chest. As the bar rises, aim to keep as close to the body as you can.
Catch the bar in the front rack position so that it rests on the front of the shoulders. From this position, quickly dip the knees and hip before explosively driving through the heels to drive the bar overhead.
Reverse the movement in a controlled fashion to bring the bar safely back down to the floor.
3) Barbell Bench Press
Lie back on a bench and adjust the body position so that the eyes align with the barbell. Grab the bar using a grip that is slightly wider than shoulder-width.
Before lifting the bar from the rack, squeeze the core and press through the heels. Lift the bar and bring it directly over the chest while keeping the arms extended.
Breathe in and gradually drop the bar down to the lower chest. Pause for a moment as the bar makes contact with the chest. From there, powerfully drive the bar back up until it is directly over the chest again.
Focus on the squeeze of the chest muscles as you drive the bar up and ensure that you fully-extend at the elbows. Hold at the top position for a moment before dropping the bar once again.
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Final Word
While a vast array of useful compound exercises exist, the aforementioned exercises will prove to be an effective strength developer while catering for your current level of experience.
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 – Lorenzetti, Silvio; Ostermann, Mira; Zeidler, Fabian; Zimmer, Pia; Jentsch, Lina; List, Renate; Taylor, William R.; Schellenberg, Florian (July 17, 2018). “How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading”. BMC Sports Science, Medicine and Rehabilitation. 10. doi:10.1186/s13102-018-0103-7. ISSN 2052-1847. PMC 6050697. PMID 30026952.
3 – Hodges, Paul W.; Eriksson, A. E. Martin; Shirley, Debra; Gandevia, Simon C. (2005-09). “Intra-abdominal pressure increases stiffness of the lumbar spine”. Journal of Biomechanics. 38 (9): 1873–1880. doi:10.1016/j.jbiomech.2004.08.016. ISSN 0021-9290. PMID 16023475.
Best Squat Racks For Adjustability & Home Gyms (Updated 2021)
These best power racks are perfect for your bodybuilding and powerlifting gains by working to provide a great home squat rack for small spaces.
Having an at-home gym may seem like a luxury when it comes to space. We see social media influencers and others with stellar home gyms packed full of equipment that we would all die to have. But the truth is, it isn’t as much of a dream as you’d think. Squat racks are great pieces of equipment that can be placed in your garage, basement, or wherever you can find extra space and work to give you a sense of the gym while in the comfort of your own home.
A squat rack would be an important piece in your home gym, and while you may need to get other equipment like a barbell or plates, that is all very solvable. Knowing what to look for is half the battle and this list of the best squats racks will put you one step closer to achieving that. Able to perform a variety of exercises with these racks, you will notice an increase in strength, power, and endurance all while never leaving home. Although your busy schedule can limit you when it comes to working out, having the luxury of working out from home shouldn’t be difficult with good power racks.
We’ve put together a list of the Best Squat Racks for 2021 which include other features to enable full body workouts to take place. Affordable, versatile, and convenient, you deserve to have your home gym be a place of gains and growth with some of the best power racks.
Best Squat Racks For 2021
Best Squat Rack Overall
The best squat rack overall will be sturdy and made of high-quality material with adjustable heights so you capitalize on all your at home gains.
BLH Power Cage Squat Rack
BLH Power Cage Squat Rack is constructed from a steel frame with the ability to hold up to 1,000 lbs. With tons of space inside the cage, you get the best when it comes to all your workouts. There are 19 holes for safety bars so you never have to worry about poor adjustability again and the galvanized steel safety bar offers easy insertion and extraction for more versatile workouts. Built for longevity, functionality, and the best in terms of capitalizing on all your gains, this is the best power rack for the money.
BLH Power Cage Squat Rack is adjustable and compatible to your workouts with a maximum weight of 1,000 lbs. perfect for your home workouts
Pros
Sturdy, solid, and a great durable frame
19 adjustable safety holes offer nice variety
Holds up to 1,000 lbs. great for all lifts
Cons
Stability could be better with potentially more weight or floor attachments
Everything is already in place so loosening and tightening can be a challenge
Price: $279.99
Best Squat Rack For Bodybuilders
Having a squat rack that can hold a lot of weight and assist your powerlifts can greatly influence growth and your ability to move massive amounts of weights. The best power rack for the money will also help bodybuilders see their physique goals come to life.
Fitness Reality 810XLT Super Max Power Cage
Fitness Reality 810XLT Super Max Power Cage comes with two chrome dual mounted safety bars and two chrome lock-on safety. Each of the bars can hold up to 800 lbs. and can be adjusted with 19 levels to give you full access to any height. Ideal for squats, shrugs, pull-ups and presses, you’ll find everything you need to perform those strength-training exercises you need for growth. Even though it is rather large in size, the versatility of this squat rack is great for you can get a full body workout, work all different muscle groups, yet still have space for this to live at your home and be easy to use to make sure you have space.
Fitness Reality 810XLT Super Max Power Cage is ideal for all your workouts with 19 adjustable levels and the ability to hold 800 lbs.
Pros
Easy assembly and good dimensions for whatever space you need
Can hold up to 800 lbs. with 19 levels
Great for strength-training goals with exercises like squats
Cons
Durability issues with certain parts not as supportive as they should be
Product is rather thin and flimsy
Price: $299.00
Best Power Squat Rack For Powerlifting
A squat rack that works for powerlifting from the comfort of your own home can provide versatility and ease knowing you can lift heavy weight without leaving your house.
Titan Fitness Competition Bench & Squat Rack Combo
Titan Fitness Competition Bench And Squat Rack Combo allows you to sculpt your body by offering many exercises or give you the best chance at boosting your overall strength and size as a powerlifter with the ability to tackle the big three powerlifts. With an easy to remove bench, you can tackle your squat needs and the adjustable bench allows you to optimize your height for the best chance at an effective workout. Durable steel construction ensures durability and a powder coat paint job prevents rust and corrosion for increased longevity of this top of the line power rack.
Titan Fitness Competition Bench And Squat Rack Combo allows for effective upper and lower body workouts. Durable steel construction offers durability and a powder-coat paint job prevents rust and corrosion.
Pros
Easily adjustable bench and squat hooks to tackle all workouts
Great for powerlifters looking to increase strength and size with their powerlifts
Durable steel construction ensures longevity and stability
Cons
Rack height may not be as easy to adjust as with other racks
Price: $999.99
Best Squat Rack For The Money
Fitness equipment can get expensive, but having the best power rack for the money can prove to be worthwhile while not breaking the bank.
papababe Power Rack Power Cage Workout Station
This heavy duty and durable squat rack from Papababe can hold up to 1,200 lbs. in weight and 400 lbs. for the pull-up bars. The safety bars are designed with double sleeves to enhance weight cushioning for safety and 26 holes allows for any position or posture you desire for your intended exercise from the J hooks.. The built in pull-up bar is great for ab work and exercises like pull-ups and there is plenty of space to perform anything from the bench press, squat, and other muscle-training exercises. Four bolt holes are included so this won’t wobble and this is a good squat rack to have an efficient routine for best power and increased wide lifting capacity.
papababe Power Rack is heavy-duty and durable with 26 holes for safety bar options and a max capacity of 1,200 lbs. great for all your heavy lifts.
Pros
Heavy duty and sturdy frame holding up to 1,200 lbs.
With 26 holes, you can find your optimal position for exercises
There is plenty of space to do so making this a good purchase
Cons
The one size bolts of 0.8’’ are unique
No additional attachments can fit
Nowhere to stack weights is not the end-all be-all, but would be nice
Price: $289.99
Best Adjustable Squat Rack
An adjustable squat rack is great for small spaces for it can hold a lot of weight and still be easy to store, making these awesome for those looking for the best squat stands.
UBOWAY Barbell Adjustable Rack
UBOWAY Barbell Adjustable Rack is a heavy steel structure able to hold up to 550 lbs. for safe and secure lifts to ensure durability. The benefit to this rack is it is a multi-functional piece of equipment with 2 adjustable barbell storage racks which allow you to perform a variety of exercise and lifts with added depth. The T-shape base is great for enhanced stability of the whole rack and won’t fall over with repeated use. A great adjustable and easy to store and set-up rack, UBOWAY is a the perfect fitness power rack for adjustability and maximum capacity.
Uboway Adjustable Barbell Rack is made of heavy duty steel and can safely hold up to 550 lbs. with 12 adjustable heights and 10 adjustable widths.
Pros
Easy set-up and storage for great convenience and small spaces for extra room for plate storage and floor space in a garage
Durable and sturdy for safety while holding up to 550 lbs. while not being very tall
Low in price is nice for users of every level for a great saving
Cons
Durability concerns with the plastic pieces attached to the rack
Sturdiness to the floor which should be standard is not quite there
Price: $95.99
Best Squat Rack For Beginners
Those just starting out need the best squat stands to see great gains so as you progress, you know exactly what the next step up will be.
Doeplex Multi-Function Adjustable Squat Rack
Doeplex Multi-Function Adjustable Squat Rack is a durable and sturdy rack made from high quality steel with an enhanced frame for extra support. With 12 adjustable levels for different heights, this frame can support up to 550 lbs. The added dip station is a nice touch to work those triceps and offers an anti-slip grip for support and protection. The multi-function and multi-grip design offers a retractable base and is great for beginners to learn how to use a rack, as well as perform certain exercises. Able to adjust in height and easy to move for accessibility, this is a great squat rack for beginners looking to start their muscle-building journey that allows you to perform well with this fitness equipment for better lifting capacity without buying a machine.
Doeplex Multi-Function Adjustable Squat Rack provides extra stability and can hold up to 550 lbs. with 12 adjustable levels to accommodate different heights for the best workouts.
Pros
Durable and sturdy from high quality steel with 12 adjustable levels
The dip station with anti-slip grip is a nice touch for dip bars
The retractable base offers a quality multi-function design making this a good purchase
Cons
Durability concerns with smaller attachment parts
Not quite able to support the advertised 550 lbs.
Price: $159.99
Best Squat Rack For Small Spaces
Tight spaces can be challenging to work around but those best squat stands that fit nicely into any area of your home can offer convenient gains, which is exactly what you want and need.
Yaheetech Adjustable Squat Rack Pair
Yaheetech Adjustable Squat Rack Pair is a practical piece of equipment most suitable for lifts like the squat and bench press. Made from high quality steel, the maximum load on this rack is 441 lbs. The stands do have anti-skid pads to avoid damage and provide increased security which is a nice feature. With 14 safety pins, you are able to explore the best height for you and with each of these stands separate from one another, you can adjust to whatever you want and they are easy to move and store. For the value and the space, Yaheetech’s product is a good option.
Yaheetech Adjustable Squat Rack is suitable for all your lifts with 14 adjustable safety pins and a maximum load of 441 lbs.
Pros
Practical in terms of storage and price with each stand separate from the other
Holding 441 lbs. is not bad considering they aren’t attached
Budget friendly and easy to assemble for this gym equipment that won’t beak the bank
Cons
No cage eliminates some exercises from your at-home routine
Each leg is separate so sturdiness is questioned at times with what this rack offers
Price: $78.99
Benefits Of Squat Racks
The best squat racks can provide for a host of benefits that can greatly affect all your gains. The convenience of having one in your own home will allow for a variety of workouts without the need to feel rushed in the gym. Benefits of squat racks include:
Build muscle for strength and size: These work for a host exercises, especially those powerlifts, where you can seriously increase strength and size so you get the best possible results in terms of muscle growth (1).
Promote balance and support: Having a stable and sturdy rack allows for the ability to work on your balance and support when it comes to big lifts:
Functional and easy to use: Squat racks are functional and work for many exercises while also building up your ability for functional fitness (2).
Convenient for your home: Having one in your own home allows to focus on yourself without the need for a gym at all and the best squat stands are perfect for storing with ease.
Why Adjustable Squat Racks Are Great
Adjustable squat racks and the best squat stands are great because they can work to hold plenty of weight for your powerlifts and other exercises while being easy to set up and store. A proper power rack can be bulky and while it is a good tool, can sometimes just be too tall and take up way to much space. Your money, space, and time are valuable and you should have the right options in adjustable squat racks to see those changes you want most with ease. Adjustable squat racks can greatly influence your gains and make working out easy and simple so your focus can be solely on your workout. The best squat stands will also give you comfort in knowing they will fit in those smaller spaces.
How We Choose
When it comes to choosing the best squat racks, we first look at the reputation of the brand because a fitness company should be transparent and reputable and only produce the best when it comes to your gains. We then look at material and durability because these should hold a lot of weight and last a long time to save you headache and unwanted stress. What features come with the rack are also important because this will determine just how much you can do with the rack as well as the convenience of adjusting and how it will fit into the space. Lastly, we look at price. We know these can get expensive and it is possible to find the best power rack for the money without totally breaking the bank.
FAQ Section
What is the best squat rack for my at home gains?
BLH Power Cage Squat Rack. This is constructed from a steel frame with the ability to hold up to 1,000 lbs. With tons of space inside the cage, you get the best when it comes to all your workouts. There are 19 holes for safety bars so you never have to worry about poor adjustability again and the galvanized steel safety bar offers easy insertion and extraction for more versatile workouts.
Why do I need a squat rack if I can do other exercises?
A squat rack will seriously enhance your home gym and allow for greater opportunities for you to enhance your gains. The luxury of a squat rack at home alleviates stress of the gym and you can take your fitness journey to new heights. If you’re worried about space, look to the best squat stands for easier storage.
Do I need a cage in order to optimize my gains, or can I go without?
Some squat racks offer the cage which allows for more durability and the opportunities for pull-ups and other bodyweight exercises. A cage is not needed and some on this list are great options to provide for big lifts and that desired muscle growth. The best squat stands are also good alternatives to those who don’t want a cage.
Wrap Up
Squat racks have the ability to really enhance your home gym and offer great variety to your workouts. While a home gym is a luxury, it doesn’t have to be out of your realm or budget. These squat racks have full functionality and can assist with a host of other things as you start your journey towards big gains. Check out our list and find the best squat rack to beef up your home gym today.
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References
Ferland, P.; Comtois, A. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)
Weiss, T.; Kreitinger, J.; Wilde, H.; Wiora, C.; et al. (2010). “Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults”. (source)