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Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere is showing incredible feats of strength ahead of competition.
Iain Valliere has had an incredible year showing off his physique on stage during bodybuilding competitions. Now, Valliere is turning more heads with some recent posts about his incredible weightlifting prowess.
Valliere has made headlines by winning Men’s Bodybuilding in both the Tampa Pro and Texas Pro this year. On Monday, he posted a video on Instagram crushing a 675lb deadlift five times just three weeks before the 2021 Arnold Classic.
“Them: “But Iain, why risk it if you’re 3 weeks out!?”
Me: “and that’s why no one will remember your name” ?
7 plates for 5. I just can’t help myself ??.”
By the looks of Valliere’s captions, he knows that this might not be a popular method of training, but he has plenty of experience. Bodybuilders usually do not lift heavy this close to competition because their calories are restricted. Instead, Valliere is looking extremely strong as he approaches the 2021 Arnold Classic in Columbus, Ohio on Sept. 25.
This deadlift is no easy feat obviously because of the amount of weight and the number of reps. To make it more impressive, Iain Valliere is patient with his lifts and keeps perfect technique. The weight is forcing he bar to bend but on the way down, Valliere stays in control and allows it to settle on the floor before attempting his next rep.
This is not the first time that we have seen a bodybuilder train with heavy weight before competition. In 2003, Ronnie Coleman deadlifted 800lb with the Olympia right around the corner. Coleman would go on and win the competition. This would be the sixth of his eight in a row from 1998-2005.
Iain Valliere is also qualified to compete in the 2021 Olympia, which will be held from Oct. 7-10 in Orlando. It will be interesting to see if he keeps lifting heavy, even with the biggest competition of the year coming up. Valliere has been training heavy in Florida with reigning Classic Physique Olympia champion — and his brother-in-law — Chris Bumstead. Together, there is no doubt of the weight that has been moving down south.
Valliere has had a strong year to this point and will look for it to continue with the two biggest events of the year coming up. We will have the chance to see Valliere compete twice over the next six weeks and there could be some big performances on the horizon.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Do Back Raises The Right Way For Effective Gains
Performing back raises safely can be difficult but is essential to see growth and avoid injury.
We’ve all heard of back raises but the importance of this exercise is often overlooked. Knowing how to best tackle this exercise is important when looking to improve strength and overall development and support. The back raise is one of those movements to really pay attention to for it can keep you from feeling unwanted pain and strain that you just don’t want or need. But, with the right approach, this can greatly influence your gains for the better.
Let’s take a look at back raises and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how to properly perform them, you will have a complete guide to tackle back raises with no problem. Knowing how to do these effectively and efficiently is key for these will really boost growth and work to keep you safe from unwanted injury.
What Are Back Raises?
The back raise is an awesome exercise to strengthen your low back and spine and is performed on a machine. With your legs in a fixed position, the movement happens at the hips but your back muscles are the driving muscles for the movement. It can be tricky and performing this properly will ensure you don’t suffer from any injury or unwanted pain that can keep you out of the gym for longer than you would like. For those looking to add weight, you can use plates, dumbbells, or kettlebells by holding them, which will add nice resistance and work to increase strength and overall muscle development even more.
Muscles Worked
When it comes to the back raise exercise, many muscles get work done to really give you a well-rounded and quality exercise. For your lower body, your glutes, hamstrings and adductors will get work done as these will work to balance and stabilize you as you perform the upper body movement. Your low back muscles and spinal erectors will increase in strength which is exactly what you want as you look to build that stronger, more stable back to aid in those bigger lifts and overall postural support.
Benefits Of Back Raises
Back raises provide for great benefits when it comes to strengthening the posterior chain and working on developing lower body muscles, like your glutes and hamstrings, as well as your low back and spine. Working on better posture and overall back development, this exercise can aid in sport specific and more functional movements for the best results.
Benefits of back raises include:
Strengthen your low back and spine: Having a strong low back and spine can improve posture and offer better support, especially when you go to lift more weight with other exercises.
Work on glute strength: Targeting your glutes as well, this exercise works to improve glute strength as well as overall balance and support (1).
Improve hip extension: By working from the hips to execute this movement, you develop better hip strength and extension for a host of other movements (2).
Provides for a great exercise: We all want the best exercises to help us get to where we want to be and having a great exercise like this in our routine is perfect for seeing the results you want most.
How To Perform Them
Here are the steps for performing back raises:
Set the machine to a 45-degree angle and make sure the padding is set so you can bend easily and with comfort.
With an engaged core and neutral spine, keep your arms close to your chest. You can use a weight of some kind if you would like to add more weight.
Bending at the hips, lower your upper half over the machine and be sure to keep your legs relaxed. As you lower, you will feel a bit of a stretch in the hamstrings.
Once you reach your maximum range of motion, reverse your movement and raise yourself back to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Increased Gains
When it comes to back raises, and all exercises for that matter, building muscle and working on recovery is vital. A solid supplementation routine will pump your body with essential nutrients that you need most to see these gains and with so many out there, the choices can seem daunting. A pre-workout can boost energy and provide for muscle pumps, while a BCAA intra-workout can work to burst through fatigue and aid in that valuable recovery. Others like a fat burner, testosterone booster, and multivitamin can work for a number of health benefits, but a protein powder is essential and should absolutely not be overlooked for its ability to increase strength and size by aiding in growth and recovery (3).
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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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.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Back raises are a great exercise to strengthen both lower body muscles as well as your low back and spine. It is important to really focus on form when it comes to this exercise for it can be tricky. Improper form can lead to unwanted pain and potential injury that you just don’t need. With the right technique, this exercise can greatly influence your gains so add this into your routine and see what you can get out of this for the best results.
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
Neto, W.; Soares, E.; Vieira, T.; Aguiar, R.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Holcomb, W.; Miller, M.; Rubley, M. (2012). “Importance of Comprehensive Hip Strengthening”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Big Ramy Arrives in the US, Begins Olympia Prep With Dennis James
Big Ramy has touched down on US soil weeks out from the Olympia.
Mamdouh “Big Ramy” Elssbiay has finally arrived in the US and looks ready to dominate the competition. The reigning Mr. Olympia touched down in Phoenix, Arizona and met up with Dennis James who was key to Big Army’s victory in 2020.
The champ is here and he’s looking to be in some pretty impressive shape. Mamdouh “Big Ramy” Elssbiay has been fairly quiet in the build up to the 2021 Olympia. While he may be the champ, he’s been mostly absent from social media since capturing victory in 2020. But it appears that the champ is starting to make his presence known weeks out from the Olympia.
Big Ramy has finally arrived stateside ahead of the 2021 Olympia in hopes of fine tuning his physique for the big show. The reigning champ is currently staying with bodybuilding veteran Dennis James in order to ensure victory in his title defense.
With such a great showing in 2020, it only makes sense that Big Ramy would follow a similar formula this year. Teaming with the likes of Dennis James and Chad Nicholls is what secured victory for the 2020 Mr. Olympia last December. Rather than switch things up, Big Ramy is doubling down and looking to continue his reign with a follow up victory in 2021.
Dennis James has taken Big Ramy under his wing and the results are speaking for themselves. James has even welcomed the champ into his home while he preps for the Olympia.
Now that Big Ramy has arrived in the US all that’s left is for the reigning Mr. Olympia to fine tune his physique for the big show. Even though he’s just touched down in Phoenix, Arizona, Big Ramy has immediately gotten to work. A recent post shows the champ training legs like an absolute beast.
I am back in Arizona and we continue where we left off. The workouts are hard but i love it and I’m ready to do whatever it takes. Let the fun begin.
Do you think Big Ramy will repeat at the 2021 Olympia?
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.
INTERVIEW: The Anabolic Doc Wants To Debate Tony Huge & Debunk His Steroid Claims
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Dr. Thomas O’Connor, aka The Anabolic Doc, is willing to go toe-to-toe with Tony Huge and disprove his pro steroid claims.
Throughout the years of developing films in the bodybuilding, strength sports, and fitness world – we’ve had the pleasure of connecting with Dr. Thomas O’Connor for many projects. Known in bodybuilding as The Anabolic Doc, O’Connor is a medical doctor and expert on Testosteronology. This is a medical specialty that offers comprehensive and personalized medical services for men on androgens.
O’Connor has appeared in multiple Generation Iron films including Enhanced and Enhanced 2 The Max. He often criticized and disagreed with the controversial claims of Tony Huge. For these films, both Tony Huge and Dr. O’Connor’s interviews were conducted separately. They’ve never had a chance to discuss their conflicting beliefs in the same room… but it seems like that will soon change. In our latest GI Exclusive interview, The Anabolic Doc opens up about wanted to debate Tony Huge directly and debunk Tony’s controversial claims about steroids.
It’s been over a year since we last connected with Dr. Thomas O’Connor, aka The Anabolic Doc. Since then, Dr. O’Connor appeared in a National Geographic limited series that explored the underworld of steroid use. Tony Huge, a controversial self proclaimed underground PED scientist, also appeared in the National Geographic program. This is a third time they’ve appeared in a film or TV show together – followed by our films Enhanced and Enhanced 2 The Max.
During our latest video interview with the Anabolic Doc, we discussed the National Geographic show and O’Connor’s thoughts on working on yet another project involving Tony Huge. O’Connor admitted that he felt his services were underutilized in the series. He understood that he was not the star of the program – but found that ultimately Tony Huge was featured far more. National Geographic seemed more interested in showing the danger and excitement of underground steroids. This caused O’Connor to come across, as he put it, like “the angry white man.”
In The Anabolic Doc’s opinion, National Geographic essentially released a promotional video for Tony Huge and underground steroids while offering much less impactful information about the true dangers of long term use.
That’s why we then suggested that the Anabolic Doc and Tony Huge should have a direct debate on the Generation Iron Network.
While Dr. O’Connor and Tony Huge have now appeared in three different projects together – they’ve never actually been in the same room during those films and shows. Vlad Yudin asked O’Connor if he would be open to directly debating Tony Huge. O’Connor was happy to oblige.
“I’d love to do it. If he [Toney Huge] has the balls to do it. He might not have the balls to do it,” Dr. Thomas O’Connor stated in our interview. He continued:
“It would be super awesome because it would get tons of millions and millions of views and I would be able to sell what I sell. Which is my information and love and care and knowledge to limit steroid use by young men. I would love to do it.”
The Anabolic Doc has always positioned himself as a doctor who empathizes and loves bodybuilding and strength sports. But he also is honest about the very real dangers of long time steroid abuse. He has always made it his mission to help any bodybuilder or strength athlete without discrimination. He wants to empathize with their passion and design to succeed while also opening their eyes to the true risk and permanent damage they might accrue due to their choices.
Conversely, Tony Huge has made it his mission to publicly inform bodybuilders and strength athletes of the benefits of steroids. According to Huge, steroids are not unhealthy and the long term effects are overblown. He feels that steroid use can be the next step in humanity’s evolution. He thinks doctors such as The Anabolic Doc are simply part of a conspiracy to limit information on steroids and keep it from becoming legalized.
This clash of beliefs would certainly be exciting to watch in a debate format – as both Dr. O’Connor and Tony Huge state to have evidence to back their claims. To see them directly challenge each other’s evidence would be a site to behold. Stay tuned to the Generation Iron Fitness Network for updates as we plan to make this debate a reality.
For now – you can watch The Anabolic Doc share his opinion on Tony Huge and his desire to debate him in our latest GI Exclusive interview segment above!
Cellucor Alpha Amino BCAA Review For Hydration & Recovery
This intra-workout supplement is great for boosting performance and can offer the best in terms of hydration and recovery.
Product Overview
We all know about those staples supplements in pre-workout and protein powders, but what about that essential time during our workouts? It seems like the emphasis is put on those pre- and post-workout routines, but our gains begin as soon as we lift that first weight. Finding the right intra-workout supplement can greatly impact our gains and Cellucor Alpha Amino BCAA is that supplement for you.
What a good BCAA supplement will do is provide those essential ingredients in an efficient way during your workouts. By working to increase muscle growth, reduce fatigue and muscle soreness, and prevent muscle wasting, these products are exactly what you need to succeed so you only get the best results. Cellucor Alpha Amino BCAA is that supplement for you and you won’t be disappointed by the results.
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor Alpha Amino BCAA Highlights
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed to increase performance by maximizing hydration and recovery. A great 2:1:1 ratio of BCAAs work with other ingredients like EAAs, glutamine, betaine, coconut water powder, and a host of others to round out an all-star formula that will deliver results. After those hard workouts, you need a supplement that will replenish lost minerals and electrolytes as well as one to fight muscle breakdown so that lean physique stays together. With a dynamite formula full of clean and effective ingredients, this intra-workout supplement is exactly what you need so those goals are met.
Ingredients
Branched-Chain Amino Acids (BCAAs): Will work to increase muscle growth, reduce fatigue, decrease muscle soreness, and aid in your overall recovery (1,2).
Essential Amino Acids (EAA): Support BCAAs as they work for the many benefits they offer (3). EAAs cannot be produced by the body and need to be properly absorbed so your body can best use them.
L-Glutamine: L-glutamine is a naturally occurring nonessential amino acid that plays a major role in regards to proteins. It has an important role in protein synthesis, which allows for your gains in muscle growth, and helps stop the breakdown of valuable protein in muscle to keep you looking great (4).
L-Citrulline: Works to improve exercise capacity and athletic performance while also aiding in fatigue and muscle soreness alleviation for the best recovery.
Betaine Anhydrous: Helps support hydration and better physical performance so you see those gains you want most (5).
Coconut Water Powder: Aids in rehydration through fluid retention so you don’t suffer from any dehydration during those grueling workouts.
Other Ingredients
Phosphorus, Magnesium, Sodium, Potassium, Dipotassium Phosphate, Disodium Phosphate, Dimagnesium Phosphate, Natural & Artificial Flavors, Citric Acid, Malic Acid, Sucralose, Acesulfame Potassium, Sunflower Lecithin, FD&C Red #40
Total BCAAs
5,000mg
Calories
N/A
Carbs
N/A
Number Of Servings
30
Serving Size
1 Scoop
Best Way To Take
Mix one scoop with 8-12 fl. oz. of cold water or your beverage of choice 1-2 times daily.
Price, Flavors & Effectiveness
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed to keep your body hydrated and ready to take on any workout or challenge. With 30 servings per container, one scoop of this powerful formula will pump you with all of these great ingredients so you get the most out of this amazing product. Three great flavors in Watermelon, Icy Blue Razz, and Fruit Punch ensure you never grow bored of the taste.
Pros
Great 2:1:1 ratio of BCAAs to optimize performance
Clean and effective ingredients to round out a great formula
Amazing flavors to never grow bored of the taste
From a reputable company in Cellucor
Cons
Does contain some artificial flavors and sweeteners for those looking to go all-natural
Price: $24.99
Check out our list of the Best BCAAs for more great intra-workout products!
Featured Athlete
Sadik Hadzovic
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Overall Value
Cellucor Alpha Amino BCAA is an amazing intra-workout supplement designed to improve performance by maximizing hydration and recovery. A great 2:1:1 ratio of BCAAs, this product works to pump you with other essential ingredients so you get the most out of your workouts and recovery. Cellucor knows the needs of athletes and seeks to produce only the best when it comes to top tier supplements to aid in that valuable training and performance. What you are really getting is a high-quality BCAA supplement with great ingredients, amazing flavors, and results you want most. Try Cellucor Alpha Amino BCAA today and see what this can do for all your goals.
Try Cellucor Alpha Amino BCAA 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.
*Images courtesy of Cellucor, Sadik Hadzovic Instagram, and Envato
References
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on SKeletal Muscle”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Gleeson, Michael (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Trepanowski, J.; Farney, T.; McCarthy, C.; Schillin, B.; et al. (2011). “The effects of chronic betaine supplementation on exercise performance , skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men”. (source)
Want The Ultimate Upper Body? Dips And Pull Ups Are The Trick
Never overlook these exercises.
Building an aesthetic physique is a goal that every bodybuilder should aspire to. Not everyone is capable of packing on as much muscle as a Phil Heath or a Kai Greene. Most people will only reach a certain level of muscle growth. If you’re a fan of mass monsters and wish to aspire to that body type, go for it. Track your macros closely, get that pump and get some gains. But if you’re genetically incapable of doing such a thing, which let’s face it most of are, then you’re probably going to have to settle for building an aesthetic, if not massively muscled, physique.
For most men and some women, building the upper body is a priority, not solely for aesthetics but for functional strength as well. Core strength is paramount for any athlete. Whether you’re looking to swing a golf club or build a massive chest, the core of your body plays a major role in perform the even the most simplest of actions.
The core of your body is like an engine and working it can improve upon your overall fitness. But since building muscle is definitely your priority, you should definitely use these two methods for building a strong upper body: dips and pull ups.
What makes these two so special? Well let’s dissect it.
Works Multiple Muscle Groups
Dips and pull ups are great for working more than one muscle group. The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. The pull up works your back, specifically the lats in the upper quadrant. Pull ups are also great for working your biceps. The whole key to maximizing the potential of each exercise is to utilize proper form and technique.
If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats. By focusing on keeping your legs steady it can essentially work your lower body as well. The dips can work your chest from different angles and, depending on how deep your reps are, can either completely focus on your pecs or multiple different muscle groups for an overall upper body workout.
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They Are Versatile
As athletes we are always looking to master a particular workout or technique. With pull ups and dips, the possibility of mastery near impossible. What does that mean exactly? Well, of course it’s possible to master the form and technique of the exercises, but they’re also very versatile.
If bodyweight dips and pull ups start to lose their luster, then you can always switch to using chains or a weighted vest or belt to further challenge yourself. Once your strength level grows you can challenge yourself by setting personal rep records. No matter how you look at it, there are always different ways to make pull ups and dips new and fresh.
Are dips and pull ups apart of your workout regimen? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Guide to Progressive Overload
How To Progress Your Training Without Lifting Heavier
Adding more weight to each and every one of your lifts is often seen as the ultimate method for progressively overloading your training.
However, there are other methods of progressive overload that can be used in order to advance your training and continuously build strength and size.
Sometimes, lifting a heavier weight is simply not possible. You may have been experiencing great progress with your strength and then all of a sudden you hit a wall.
This article will provide 3 different methods that you can use to keep you moving in the right direction when you find that you cannot add any more weight.
Progressive Overload Principles
Progressive overload is the process of gradually placing more stress on the body to ensure that it continues to adapt and improve (1).
The principle behind progressive overload is that, after a while, the body becomes accustomed to the training stimulus and has adapted to the point where it can comfortably deal with it.
Because the body is able to cope with the training stimulus, the rate of adaptation slows and may even cease.
Increasing the amount of stress that the body is exposed to will cause the body to begin adapting once again.
3 Progressive Overload Methods
Increasing the load that you are lifting is one way of increasing stress, however, there are other methods that are equally as effective and can be particularly useful for those who have reached a plateau.
1) Increase Rep Range
Firstly, it’s important to recognize that you can complete more repetitions than is thought “conventional.”
For example, some strength-focused individuals swear by sets of 5 x 5 and would argue that completing more than 5 reps is not of great benefit.
However, one of the most effective methods of progressive overload is increasing the number of reps.
Let’s say you are following a program that incorporates 5 x 5 strength sets and you have been using the same weight for a few weeks. By now, 5 reps at this weight is very doable.
Therefore, it is absolutely fine to add in an extra rep or two, if you can manage. Within a few weeks, you may find that you can complete 8-9 reps at this weight.
The load doesn’t change at all with this method; use the same weight with each session and look to perform extra reps.
Adding reps to each session will evidently make the exercise more challenging and apply a greater amount of stress to the body which will consequently force it to increase in strength.
The general understanding over the years with rep ranges is that 1-5 reps are best for strength development (2), 6-12 for hypertrophy and 12+ for endurance.
While it is true that adding on additional reps may take you out of the specific rep range for strength or hypertrophy, it is in no way detrimental.
In fact, a number of well-renowned strength programs use sets of 15 or more to improve both strength and muscular size.
Remember that to bring about significant change, the goal is to increase the amount of stress that the body experiences. Therefore, moving out of a specific rep range is of secondary importance.
Using a higher number of reps is not only a great way to increase the amount of stress but it can also serve to vary training sessions and keep them interesting.
While adding reps is an effective method of progressive overload, adding reps indefinitely is perhaps not the best method.
By all means, add reps up to a certain point but avoid indefinitely adding reps. Instead, it may be more appropriate to add more weight or use other progressive overload methods.
A good rule of thumb if using the high rep approach is once you can comfortably perform sets of 12 reps over 2 consecutive workouts, add either 5% more for upper body exercises or 10% more for lower body exercises.
This method will ensure you stay within the rep range for hypertrophy and still apply progressive overload in an effective manner.
2) Increase Sets
Another simple progressive overload method is to increase the number of sets you perform for each exercise.
In a similar way to increased reps, increasing the number of sets will add more stress to the working muscles which will force them to adapt.
Volume is a crucial factor in hypertrophy (3) and also for testosterone and human growth hormone production – therefore, it should be a key consideration in all hypertrophy training programs.
There are many training programs that utilize high sets in – some good examples are German Volume Training (GVT), Gironda’s 8 x 8 and FST-7.
German volume training is an extreme example of high set training as the program focuses on 10 sets of 10 reps with many of the exercises.
Meanwhile, Gironda’s program uses 8 sets of 8 reps while the FST-7 concentrates on 7 sets of 10-12 reps.
While these types of programs may be effective, it is important to note that they are unsuitable for beginners & novices and should only be used by those who are at an advanced level.
The reason for this is that firstly, beginners do not need this kind of volume in order to make significant adaptations in strength and size.
For beginners, making progress is fairly straightforward as their body has never experienced a strength training stimulus previously. Therefore, a small amount of stress can bring about large changes (4).
Secondly, if too much stress is applied, overtraining is a distinct possibility. Overtraining occurs when training volume is too high and the body is unable to deal with the associated stress.
Not only will the body fail to adapt and improve, regressions in performance, strength & size may occur. In addition, a greater level of tiredness & fatigue may be experienced.
Those who have trained for a prolonged time period are best suited for these types of programs as their body is already highly conditioned and can, therefore, more effectively deal with the training stimulus.
For beginners, it is absolutely fine to add a set or two to their exercises and use this as a method of progressive overload, however, extreme set workouts should be avoided.
3) Reduce Rest Periods
For those of you who use a stopwatch and time your rest periods between sets, consider this final method of progressive overload.
The amount of rest that is taken between sets is dependent on the weight lifted and the number of repetitions performed.
For strength work (1-5 reps), the recommendation is to rest for 3-5 minutes between sets while for hypertrophy (6-12 reps) the rest period is shortened to 1-2 minutes.
By reducing the rest periods between sets, the body begins consequent sets in a below optimal state as the shorter time period does not allow the body to fully recover.
Lactate levels and hydrogen ions numbers may be slightly elevated and pH levels may not have normalized which means that you carry over some fatigue into the following sets (5).
Performing sets in this state once again places a greater amount of stress on the body and therefore leads to incremental adaptations to strength & size.
Progressive Overload Applications
While all 3 of these methods are undoubtedly effective for bringing about significant change, they should not all be utilized at the same time.
As discussed earlier, overtraining is a possibility if the level of applied stress is too high. Adding sets, reps and reducing rest periods simultaneously will add excessive stress.
Instead, focus on one method at a time and use this method until you begin to see progress slow or stall. Once you have reached this point, switch to another method and repeat the process.
Finally, it is vital that you understand that overloading the body must be gradually progressive.
This may seem like an obvious statement to make, however, far too often individuals attempt to progress too quickly and end up overtraining.
Progressing too quickly can predispose you to overtraining. Once again, this comes down to the fact that the body is unable to deal with rapidly increasing demands and stresses.
In the same way that it is important that you are gradual with increasing weight increments, be gradual with adding sets, reps and reducing rest time.
Instead of attempting to add 5 reps immediately, focus on just 1 or 2 more reps each session. Similarly, start by just adding 1 set to each exercise rather than adding 3 or 4.
Final Word
It is very possible to make substantial progress with your strength training without focusing solely on the amount of weight you are lifting.
Gradually adding sets, reps and reducing rest periods will effectively add the stress required to bring about desired changes in strength and size.
References:
1-Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2-Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
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Arnold Schwarzenegger Gives Advice To Guide Anyone Getting Into Weightlifting
Arnold Schwarzenegger provided advice in his recent newsletter.
If you are a person who is looking to get into weightlifting, it might be wise to listen to the greatest bodybuilder of all-time. Arnold Schwarzenegger recently shared some advice to anyone looking to get into weightlifting in his newsletter.
Schwarzenegger began his writeup by mentioning a charity contest going on where anyone who donates to “After School All Stars” will have a chance to attend an outdoor party at his house. Schwarzenegger then spoke further on the recent controversy surrounding his comments about COVID-19 and mask wearers.
After addressing certain issues and topics, Schwarzenegger answered some fans questions. One wrote: Do you have any advice for a girl getting into weightlifting? Schwarzenegger began by stating that gender does not matter in weightlifting and it is for everyone.
“I would have the same advice for you as I do for any boy!” Schwarzenegger said.
“First of all, don’t get discouraged because of your gender because, remember, fitness is for everyone. If anyone gives you crap about it, let your lifting do the talking. If you want to just start lifting to feel better, take it one step at a time, start with lower weights and really focus on your technique. Slow and controlled. Don’t worry about the fancy exercises you see on Instagram either, stick with the basic lifts like the squat, deadlift and press until you master them. After a while you’ll see yourself getting better and stronger, and before you know it you’ll be deadlifting more than all the guys in the gym.”
Arnold Schwarzenegger came to the United States from Austria and quickly made a name for himself as a bodybuilder. He was inspired by the Olympics and became a force in the sport. Schwarzenegger is a three-time Mr. Universe and is a seven-time Olympia champion.
Schwarzenegger referenced some questions that must be answered before beginning weightlifting. It all begins with your goal and passion.
“It really depends on what type of weightlifting you want to do. Do you want to lift to just feel better and look better, or do you want to get into powerlifting, or are you inspired by the Olympics and want to start Olympic lifting? They’re all good options.”
Schwarzenegger continued to speak on his inspiration and the impact that the Olympics had on him during his early days of training.
“If you are like me and you were inspired by the Olympics and you loved watching these men and women do their lifts, read about Kate Nye. Until 2014, she was trying to make it into the Olympics in gymnastics. She didn’t achieve that dream, but only 5 years after she started weightlifting, she had the United States’ best result in over 20 years by winning the silver medal in Tokyo. She overcame some tremendous mental health struggles, and I hope she inspires you, because she definitely inspires me.”
Arnold Schwarzenegger has plenty of experience as both a bodybuilder and powerlifter. He was extremely successful and is still willing to help the next generation. His advice is simple — focus on technique and do not overexert yourself. Focus on basic movements and not the advanced and difficult lifts seen on social media.
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Can A Chicken And Rice Diet Help With Weight Loss?
We’ve all heard of it, but does this diet actually help with weight loss?
Losing weight can be hard and unfortunately with so many diets to choose from, our options for weight loss just seem almost unattainable. But the nice part is, there are a lot of options, meaning one of those will work for you. So while it may be overwhelming at first, let’s take a step back and focus in on one of these diets. Long touted for its benefits to weight loss, the chicken and rice diet has been used and debated for a long time. Giving you a nice ratio of macronutrients and everything you need to fuel and power your body, this diet may be the one for you.
While other bodybuilding diets tend to take over the fitness world, most come and go. These diets can be seen as fads and while they work for some people, others tend to try them, give them up, and move onto the next. Some of these being keto, intermittent fasting, the paleo diet, and the carnivore diet are just some of the many diets bodybuilders may try. The chicken and rice diet, however, is a staple and for the longest time has been used by some serious mass monsters to see those gains they wanted most.
Let’s take a look at the chicken and rice diet to see if this diet is really great for weight loss. While it does cover your nutritional bases, is this the best option for you to lose weight? Since weight loss can be hard, finding your niche and what works best is of the utmost important for your time and sanity.
Benefits Of Chicken & Protein
When we talk about chicken, we are talking about protein. Since protein is the building block of all muscle, and that muscle is what we need to take over for fat, its fair to say that protein is incredibly important. But we all knew that.
What protein does, and essentially what a good piece of chicken does, is pump you with protein so you feel full for longer and limit your snacking. This will aid in weight loss and ultimately allow you to see those gains you want most (1). Since chicken also has key vitamins and minerals and can aid in other bodily functions, you really are getting tons of benefits with this lean piece of meat.
Benefits Of Rice & Carbs
Now, to the second portion of this dish; rice. Rice is what can provide that all important fuel to give you energy and keep you powered through the day. More energy means more calories burned and that of course translates over into weight loss (2). With good digestive qualities, rice is a top choice for fueling your body for it won’t cause any stomach discomfort and can really work to give you the best chance at seeing results.
Chicken & Rice Diet: Does It Work?
Since we’ve broken this two part dish down, we should just lay this out simply. You get a healthy dose of protein with the chicken and a good source of carbs with the rice providing for great gains to satiety, growth, and recovery, and the ability to fuel your body with a good source of carbs. As a relatively low calorie meal packed with a great ratio of macronutrients (3), it is fair to say that the chicken and rice diet can affect weight loss.
A downside to this diet is the lack of taste and potential enjoyment as compared to other dishes. You still can lose weight by spicing up your meals and making fun and engaging dishes to enjoy. Looking to different spices, or even just adding some salt and pepper, is a good start that won’t add on extra calories and can still provide a healthy, hearty, and great tasting dish so you at least enjoy your meal.
Featured Supplement For Weight Loss
For those looking to expand their weight loss goals, it’s important to know there are supplements out there that can help you immensely. A protein powder can work to pump you with protein so you stay full for longer and snack much less. It will also help with muscle growth and recovery. Other supplements like pre-workouts and intra-workout BCAAs can boost your workouts so you burn more calories and have more energy to workout longer. But fat burners are great supplements to kickstart your metabolism and work to shed that unwanted fat so you see those physique goals you want most (4).
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Wrap Up
The chicken and rice diet has been around for quite some time and is often used for those looking to lose weight. What this diet offers is a great source of protein in the chicken and a solid source of carbs in the rice to deliver a healthy dish able to work for your weight loss goals. When paired with the right training routine and proper supplementation, you are well on your way to seeing those weight loss gains occur. The chicken and rice diet is one to definitely try and don’t forget to add some spices for an engaging kick to that weight loss meal.
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
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Bust Past Plateaus With Accommodating Resistance
Have you been stuck at the same bench press max for quite some time now? If so, you’ll need to make some adjustments to your plan to help you hit a new max. One way to help you break these plateaus you’re having if all the other things you’ve tried haven’t been working is through the use of accommodating resistance.
At some point during your lift, the lift is easier than at other points of your lift. Well, accommodating resistance ensures that the trouble-free parts of your lift remain a pain in the neck, and for good reason. Keeping the lift challenging throughout its entire range of motion will make you stronger at the weak portions of your lift, known as sticking points, which will push you past any weight you once thought you’d be stuck at ‘til eternity.
In this article, we’ll cover what accommodating resistance is, and why you should start utilizing it, like today, especially if you’ve been stuck at the same stubborn weight for some time.
What is Accommodating Resistance?
Accommodating resistance is when you add extra resistance to your lifts through the use of bands or chains to make your lift easier or more difficult during different phases of the lift. Moving weight without any accommodating resistance makes the lift less challenging at parts, however, when you add accommodating resistance, it will make the movement remain difficult through every degree of the lift.
Let’s take barbell bench press for example. If you add accommodating resistance to this lift, the movement becomes more challenging as you press the barbell up since the tension increases as the barbell moves further away from your body. Generally, this exercise gets easier as you push the barbell up, but with the added resistance, the movement maintains its challenge as the barbell moves through all ranges of motion. This will help you break past sticking points and help get you stronger at each degree of the lift, helping you get stronger and hit new personal records (PRs).
Different Accommodating Resistance
Typically, there are two common accommodating resistance lifters will use, resistance bands and chains. Below, we’ll cover the difference between them.
Resistance Bands
Resistance bands are great for adding extra tension to your lifts while accelerating the eccentric — lengthening — portion of your lift — think of the barbell bench press example mentioned above. When you use accommodating resistance bands, while the bands make the lift harder as your barbell is pressed up, the resistance bands go down faster during the eccentric portion of the lift (as the barbell is lowered). This will help you increase your lifting speed, which will improve your strength and power. Think of a rubber band; they act like a rubber band and help make the object it’s pulling easier during the downward phase, but more challenging during the upward phase.
Accommodating resistance bands are also great to utilize for beginners during bodyweight movements who haven’t yet developed enough upper body strength to do pull-ups or chin-ups. The accommodating resistance band will help reduce the lifters’ deadweight and support them throughout the eccentric and concentric — muscles shorten — phase of the exercise.
Chains
Another common modality for using accommodating resistance is chains. Chains don’t help the eccentric portion of your lifts since it doesn’t have the “rubber band effect.” They’re more similar to adding extra weight to your barbell, similar to weight plates, and will also make movements more challenging as the chains lengthen.
Why Use Accommodating Resistance?
Now you know a couple of reasons why it may be a good idea to start utilizing accommodating resistance during your workouts, but let’s cover the benefits in more detail below.
Break Past Sticking Points
As mentioned above, sticking points are the weak portion of your lift; the part of the lift that is most challenging for you to punch through. For example, a common sticking point many lifters experience during the barbell squat is at the bottom of the movement. The problem is that the bottom position of the squat — the hole —, is the most difficult portion of the lift, and it gets progressively easier as you bring the weight up. However, accommodating resistance will ensure that the lift remains challenging as you bring the weight up, which can help you increase your total squat strength since the lift will be heavy at each degree of the lift instead of being lighter when you bring the weight up as it typically would be without the accommodating resistance.
Bigger Muscles
Bigger muscles are another benefit you get to look forward to with the help of accommodating resistance. Of course, if you’re able to add more resistance to the weight you’re normally used to doing and are doing the same reps, then your muscles will grow. A big proponent to accommodating resistance, though, is that it doesn’t only add more resistance to the weight you’re using, but it makes the weight more challenging through all ranges of the lift, which as we covered, will strengthen your sticking points and get your body used to heavier loads at easier points in the lift; as a result, your muscles will grow bigger.
New Personal Records (PRs)
And since you’ll be able to break through the sticking points, add weight/tension to lifts, and make each degree of the lift difficult through its full range of motion, you can only imagine what that would do to your PRs; your squat, bench press and deadlift will all increase. So if you’ve been struggling to hit new PRs no matter how much you make tweets to your training program, try accommodating resistance for a few weeks on the lifts you’re struggling with.
This study found that collegiate athletes that trained with resistance bands had higher increases in power, torque, and one-rep maxes compared to using free weights alone. (1)
Another study of D1 collegiate athletes demonstrated similar feedback showing that accommodating resistance bands improve your maximal strength substantially. (2)
Final Word
If you’ve been struggling to break new PRs in the gym on key movements like squats, deadlifts, and bench press, you’ll want to try incorporating accommodating resistance. Accommodating resistance through the use of chains or resistance bands will help you break past sticking points and make the movement more arduous through its full range of motion, making you bust through the PRs you’d never thought you’d break.
Have you tried training with accommodating resistance before? Let us know in the comments section and follow us on Instagram, Facebook, and Twitter.
Reference
1 – Shoepe, T. C., Ramirez, D. A., Rovetti, R. J., Kohler, D. R., & Almstedt, H. C. (2011). The Effects of 24 weeks of Resistance Training with Simultaneous Elastic and Free Weight Loading on Muscular Performance of Novice Lifters. Journal of human kinetics, 29, 93–106. https://doi.org/10.2478/v10078-011-0043-8
2 – Rhea, Matthew & Kenn, Joseph & Dermody, Bryan. (2009). Alterations in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power. Journal of strength and conditioning research / National Strength & Conditioning Association. 23. 2645-50. 10.1519/JSC.0b013e3181b3e1b6.