Muscle Chemistry Archive
How To Improve Lat & Pec Flexibility For Bodybuilding
Better flexibility in your lats and pecs will provide for more efficient workouts and better gains.
Our lats and pecs are two huge muscles in the body, and when it comes to our bodybuilding goals, these two muscles drive our physique and ability to seriously lift big weight. Either a pulling or pushing motion, these two muscle groups have the ability to seriously affect our output and overall range motion. Tight pecs can affect your shoulder mobility causing unwanted pain and injury and tight lats can cause back pain you just don’t need.
Let’s dive right into this because you deserve to see those gains really come to fruition. We’ll explore what flexibility is, why it matters, and the role that both your pecs and lats play when it comes to your bodybuilding goals. And of course, we’ll provide some great exercises to get you well on your way to having better flexibility.
What Is Flexibility?
Flexibility is the quality of bending easily without breaking. It is the range of motion in a joint or a group of joints to move through a complete range of motion effectively. This typically allows a movement to happen passively, thus allowing us to hold a certain stretch without any pain in that joint or the joints surrounding it. This could be anything from holding a static stretch to bending down for something or getting out of bed. Flexibility varies from person to person given the differences in muscle length and can increase with exercise and stretching (1).
Why It Matters
Improved Posture: Increasing flexibility can allow proper alignment of your body and fix imbalances.
Less Pain: By lengthening your muscles, you will alleviate pain and avoid injuries you don’t need.
Increase Strength: Your muscles will have more room to find tension, thus increasing muscle growth.
Enhance performance: Being more nimble will allow for quicker movements and better efficiency.
Benefits Of Strong, Flexible Lats
Your latissimus dorsi, or lats, are the biggest muscle in the back and spans the width of your entire back. It controls the movement of your shoulders and provides for that V-shape bodybuilders love. Your lats help maintain strength in the upper body, including your back, shoulders and arms and provides stability along with your core for better posture. Many pulling motions are enhanced with strong and flexible lats (2).
Benefits Of Strong, Flexible Pecs
Your pecs are two large muscles on both sides of your chest: the pectoralis major and the pectoralis minor. Your pectoralis major spans half of your upper chest and is comprised of two heads which attach to your upper arms. Your pectoralis minor lies beneath the pec major and helps control structures on your back side. It attaches to your core and helps pull the shoulders down and aids in breathing. Having a strong and flexible chest means better posture and better breathing which will improve exercise performance and your everyday lifestyle (3). Providing strength for big lifts and pushing motions, having a big chest is a draw for many bodybuilders to really improve confidence.
Best Exercises For Improving Flexibility In Your Lats & Pecs
Lats
Foam Rolling
Using a foam roller, lie on one side, keeping your spine neutral. Gently roll back and forth from your low back to your underarm. Stop on any spot that may be tight. Switch sides and repeat for your desired amount of reps.
Check out our list of the Best Foam Rollers here!
Wall Press
Standing a few feet from a wall, face the wall and hinge at the hips bending forward. With your palms on the wall about hip height, hold for around a minute and release. Repeat for desired number of reps.
Squat Lat Stretch
Find a fixed object, like a bar or sturdy chair. Grab the object and squat down, your feet around shoulder width apart. Relax the back and stay grounded as you lean into that squat. Go as low as possible without causing unwanted pain. Once in the bottom of the squat, your arms will be straight above your head. Breathe deep in and out as you relax deeper. Hold for a minute and release. Repeat for your desired number of reps.
Pecs
Bent Arm Wall Stretch
This will allow you to stretch both sides. Place one leg in front of the other and place the opposite arm against a wall or another fixed point. Your arm will be roughly at a 90-degree angle. Lean gently into the stretch really feeling the stretch in your pecs. Moving your arm to different heights can target other areas of your chest as well. Hold for however long you would like and switch sides, repeating the same steps.
Above The Chest Stretch
This can be done seated or standing, whatever is comfortable. Choose your position and interlock your fingers, raising your arms above your head. Move your elbows down as you squeeze your shoulder blades together. Hold for a moment and release, then continue for your desired amount of time.
Standing Chest Expansion
With your feet around hip-width apart, gently soften your knees and keep a flat back. Lace your fingers together behind your back and push your knuckles to the floor, opening your chest out and up as you do. Hold for your desired amount of time and release.
Wrap Up
Your lats and pecs are two very important muscle groups for a host of reasons. Everything from better breathing, to enhanced posture, and breathing assistance can all work to improve strength and exercise performance. On top of that, both will aid in that desired physique you want most. Flexibility in both means a better quality of life both inside and out of the gym and is important for keeping you physically healthy as you partake in those grueling workouts. These exercises will help enhance flexibility in both your pecs and lats so you see that change you want. Don’t neglect these two muscle groups and really work to get them as flexible as possible for those desired gains to show.
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
Bushman, Barbara A. (2016). “Flexibility Exercises and Performance”. (source)
Naalla, Ravikiran; Raju, Pradeep; Sharma, Mukesh; Bhattacharya, Sameek; Jha, Manoj (2019). “Technique and Outcomes of Pedicled Latissimus Dorsi Myocutaneous Flap For Oncologic Defects Around the Clavicle”. (source)
Takashima, S.; Nozoe, Masafumi; Ando, H. (2017). “Effects of posture on chest-wall configuration and motion during tidal breathing in normal men”. (source)
5 Best Exercises You Can Do at the Gym, According to Personal Trainers
These Are The Best Exercises According To Fitness Trainers
No matter who you are, where you are from, or what you do, you’ll need some guidance and coaching when you start working out. Since everyone starts at a square zero in the gym, you want to stay clear of the bro scientists and look for advice from pros with a track record.
Every fitness noob wants to know how they can jump ahead in their muscle-building conquest. While there are no shortcuts in bodybuilding, we’ve put together a list of five exercises that are endorsed by certified personal trainers to boost your muscle gain.
Push-Ups
We’re sure you’ve seen pigeon-chested people in your gym who’ve been doing all the fancy TRX, dumbbell and machine exercises but to no effect. And then there are some dudes who credit push-ups for their bulging pecs.
According to Ben Booker (Second Chance Fitness), the great thing about push-ups is that there are so many variations of the exercise that anyone can do it – no matter their experience level.
Squats
We’re sure you’re not surprised at finding the squats on this list. The squats are the king of leg exercises and have Mike Dewar of J2FIT Strength and Conditioning as their backer. the squats are a functional (multi-joint) exercise and can help with building overall strength, stamina, and conditioning.
Performing the exercises mentioned in this article with the correct form is of utmost importance. Using incorrect posture or momentum can result in an injury and keep you out of the gym for weeks.
Burpees with a Jumping Knee Tuck
If you’ve never tried the burpees before, you’re in for a surprise – a big painful surprise. Burpees are one of the major reasons why CrossFit athletes are in great shape and conditioning.
Patrick Frost (Nike Master Trainer) recommends performing the burpees with a jumping knee tuck over the vanilla version. The jumping knee tuck works the abs while the burpees give the extra metabolic push.
Cable Face-Pulls
Cable face pulls are one of the most underutilized shoulder building exercises. They can help in developing boulder shoulders as they work your medial and posterior deltoid heads.
As per Ridge Davis (Ridgid Fitness), the cable face-pulls are a great exercise for correcting rounded shoulders and poor upper-body posture. If you spend long hours looking at your phone or sitting at your computer, don’t skip these.
Deadlifts
We’ll be summing up the article with another compound lift. “The deadlift is one of the best exercises when you’re looking to build muscle and practical strength—so, basically, the two main reasons you work out,” says Mike (J2FIT).
Even better than that, though, developing the ability to handle heavy loads has been shown to boost anabolic hormone levels and increase muscle synthesis, which can help your body reach peak performance levels.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How The Deficit Deadlift Enhances Your Overall Deadlift
Deficit deadlifts can create better range of motion for increased growth to only enhance our overall deadlift.
We all know the deadlift is one of those big three powerlifting exercises, but there are variations to try like deficit deadlifts that can work wonders for our gains. By putting these into our routine, we work to tackle all issues related to strength, range of motion, and explosivity by working with an elevated surface and giving ourselves a nice added challenge. Deficit deadlifts are certainly not something you want to forget for they enhance your overall deadlift, and other lifts for that matter, greatly.
The deadlift as a whole allows for better strength and growth in the legs and low back as you seemingly lift a massive amount of weight in a test of mental will and sheer strength. This lift also works on balance and stabilization with an increased sense of staying grounded, as your feet must be firmly planted to keep from causing unwanted pain and injury. With deficit deadlifts, you only work to enhance all of these and then some.
Let’s take a look at deficit deadlifts and see what’s so great about this deadlift variation. From what it is, to muscles worked, and the benefits surrounding this lift that affects your overall growth and deadlift performance, adding deficit deadlifts into your routine may prove to be the answer for all your lifting wants and needs.
What Are Deficit Deadlifts?
Deficit deadlifts are any type of deadlift that requires the athlete to be on an elevated surface, most likely two blocks or raised pads. The point of this is to increase range of motion and create a challenge to the lift so you see maximum gains. The height of the elevated surface depends on certain things like your height, arm length, flexibility, and amount of desired weight lifted. The higher the elevation becomes, the more difficult the lift can be. This can be done with the traditional deadlift, sumo deadlift, and others (1).
Muscles Worked
The deadlift exercise as a whole tends to work many muscles and is considered to be a great full body lift. A traditional deadlift can work muscles like your lats, traps, quads, hamstrings, core, and forearms. But when you put this lift into a deficit, the main muscles change and put more strain on the posterior chain muscles, including your hamstrings, quads, and lower back. As a result, form and taking proper care when it comes to amount of weight lifted is very important as you look for the best out of each and every lift.
Benefits Of Deficit Deadlifts
When it comes to performing deficit deadlifts, the benefits of this great lift will prove to be effective in the long run. With increased range of motion, you start to get the most out of each lift in terms of growth and overall performance. Benefits of deficit deadlifts include:
Increased growth: Really work to build hypertrophy in your legs and back by giving your muscles a good chance at growth.
Better range of motion: The elevated surface allows for better range of motion to work those muscles differently (2).
More time under tension: With greater range of motion, you increase time under tension, putting your muscles through more strain and giving them the option to grow.
Better speed off the floor: Increase explosivity off the floor for better power output and development that will translate over into performance (3).
Reinforce form: By having to really focus on technique to avoid unwanted pain and injury, when it comes to performing regular deadlifts, you will be better off (4).
Change it up: By adding in deficit deadlifts, you work to change up your workout routine to add variety so your muscles are constantly being worked differently.
How To Perform Them
Here are the steps for performing the deficit deadlift:
Set the platform or tool you are using for the elevated surface on the floor and set up your bar.
Standing with your feet around shoulder width apart, set yourself up on the elevated surface.
Grab the bar with your desired grip, lower the hips, and engage your core as you start to feel the weight you’re about to lift.
When ready, drive the weight off the ground and perform a traditional deadlift exercise. Be sure to keep your core engaged and your body tight with no rounding of the back.
Gently lower back down and repeat for your desired number of reps.
Featured Supplement For Deficit Deadlift Gains
When it comes to these big lifts and our ability to really see that desired growth and performance, having solid supplementation will prove to be very effective. For many of us, the staple supplements tend to take over our shelf, including things like a pre-workout, protein powder, and multivitamin. Others like fat burners or testosterone boosters can work wonders for those of us who need an extra boost to fat loss or testosterone levels, but when looking to seriously bulk and increase strength and size, we should look no further than to creatine to get this job done (5).
Kaged Muscle CreaClear
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Kaged Muscle CreaClear is perfect for muscle building and increasing strength and size. With zero artificial colors or flavors, this product contains no banned substances and will work for your bulking and recovery needs.
Kaged Muscle CreaClear is the perfect muscle building creatine supplement for anyone looking to improve strength and size while still optimizing recovery between workouts. As a great product to accelerate muscle gain and bulking, this will help fuel muscle strength and power, reset for better muscle recovery, and aid in high-intensity work with increased focus. With zero artificial colors and flavors, this product contains no banned substances and is a fantastic creatine monohydrate on the market.
Price: $19.99
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Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
Deficit deadlifts have the ability to really enhance our overall deadlift so we see those gains we want most. By working with an elevated surface, not only do we target range of motion, but also time under tension which can lead to better growth. Give deficit deadlifts a try to add variety and a challenge to your workouts. You won’t be disappointed by the 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
Lanham, Sarah N.; Cooper, James J.; Chrysosferidis, Peter; Szekely, Brian; et al. (2019). “Exercise Technique: Deficit Deadlift”. (source)
Gadomski, Stephen J.; Ratamess, Nicholas A.; Cutrufello, Paul T. (2018). “Range of Motion Adaptations in Powerlifters”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist, Jonas; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patients With Low Back Pain Benefit From Deadlift Training?”. (source)
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Best BCAA Supplements For Muscle Growth & Recovery (Updated 2021)
These BCAA supplements are sure to enhance training and performance through their ability to grow muscle and increase recovery.
Branch chain amino acids, or BCAAs, have long sat on shelves as popular supplements for athletes of all experience levels to boost their training and improve all aspects of a workout and recovery regimen. Working to enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting, BCAAs hold a variety of benefits for your health and performance.
What Are BCAAs?
Amino acids are organic compounds which provide the foundation for protein. There are 20 amino acids that make up protein, but of those 20, nine are considered essential amino acids which are not produced by the body but are essential for muscle growth. Three of these essential amino acids are branch chain amino acids (BCAAs): isoleucine, leucine, and valine. Differing in their chemical structures, BCAAs work to stimulate protein synthesis and increase that much desired muscle growth.
The three branched-chain amino acids are:
Leucine: Helps with protein synthesis and boosts growth hormone which promotes muscle gains and support of healthy muscles (3).
Isoleucine: Tackles some fat burning needs to aid in that desired change to body composition by using stored fat for fuel (4).
Valine: Works against tryptophan, an amino acid producing serotonin, to delay fatigue and keep you working hard (5).
BCAAs matter because they work to stimulate muscle protein synthesis, along with help from essential amino acids (EAAs). As a great supplement to use for intra-workout needs, all of the benefits to growth, recovery, delayed fatigue, and body composition changes will work to give you the most out of every workout. We all know we need a protein supplement and pre-workout and having an intra-workout product to boost our gains during the workout is icing on top.
Benefits Of BCAAs
Increase muscle growth: Repair, grow and add new muscle tissue and aid in the process of protein synthesis (1).
Reduce fatigue: Decrease levels of tryptophan in the brain and raise levels of serotonin.
Decrease muscle soreness: Lowers levels of key enzymes that play a role in exercise-induced muscle damage to improve recovery (2).
Prevents muscle wasting: Restores lost amino acids in the muscles to keep them primed.
We put together a list of the top BCAA supplements out there to give you the best chance at finding one that works for you and all of your performance goals. From reputable and high-quality brands, these will surely work for your muscle-building and performance enhancing goals.
Best BCAA Supplements For 2021
Best Overall BCAA
When looking for the best BCAA supplement around, it can hard to find one with great ingredients, an advanced formula, and proven benefits. But with a supplement like this from Performance Lab, it is possible to have the best of all worlds.
Performance Lab SPORT BCAA
Total BCAAs
3,000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs
5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Can only buy directly from their website
Price: $35.10
Best For Repair & Recovery
While BCAA supplements can work for a number of benefits, repair and recovery are vital benefits to keep in mind. This can ensure you see growth and bounce back faster for better workouts.
Transparent Labs CoreSeries BCAA Glutamine
Total BCAAs
8,000mg
Calories
10
Carbs
2g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with 10-12 oz. of water before or during your workout.
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With active ingredients both clinically researched and dosed, there are zero harmful additives to this BCAA supplement. Each serving of 14 grams is designed to stimulate protein synthesis, reduce muscle fatigue, and enhance your overall performance, all while aiding in recovery and repair.
With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits. The added bonus of this supplement is 5,000mg of glutamine. Glutamine is a naturally occurring nonessential amino acid and is the most abundant free amino acid in human muscle. It plays a major role in protein synthesis, inhibiting protein breakdown and muscle degradation, and reducing fatigue while providing immune health (5). Placed into this great formula is coconut water powder which is a rich source of electrolytes with a host of other overall health benefits. Transparent Labs CoreSeries BCAA Glutamine is a solid option for all of your recovery and repair needs.
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Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Pros
Fully transparent label
From a reputable company
Clinically dosed ingredients with no harmful additives
High amount of glutamine and additional coconut water powder are great
Cons
Premium priced option
Only available through their website
Must mix it well to avoid grittiness
Price: $39.00
Use the promo code GENIRON10 for 10% off!
Best For Performance
While these supplements will all help with performance, having one specifically designed to optimize your goals is huge. With innovative formulas, these products like Pro Contest can seriously boost your gains.
National Bodybuilding Co. Pro Contest BCAA
Total BCAAs
4,000mg
Calories
0
Carbs
0g
Number Of Servings
45
Serving Size
1 scoop
Best Way To Take
Mix 1/2 scoop with 9-10 oz. of your desired beverage pre- or post-workout, or between meals.
National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs.
A great ratio of the BCAAs L-leucine, L-isoleucine, and L-valine will work for muscle endurance and hypertrophy in the gym. Containing 1,000mg of glutamine, this will prove to be more than beneficial in repair, recovery and fighting off inflammation. The added bonus of this BCAA supplement is vitamin B6, one of the key players in muscle growth. It can promote red blood cell count, boost the amount of oxygen in your muscles, and enhance nitric oxide for performance and endurance (3). By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
Pros
A clean ratio of BCAAs
45 servings is appealing with added glutamine and vitamin B6
Non-GMO and gluten free
No harmful additives
Cons
Only sells directly from their website
Only ships to American and Canadian customers
The only flavor is fruit punch
Price: $38.00
Check out our individual review for National Bodybuilding Co. Pro Contest BCAA here!
Best Vegan BCAAs
For those looking for vegan options either by lifestyle choice or curiosity, it is possible to find them. Working with certain ingredients and manufacturing processes ensure these supplements are conducive to any diet.
Performance Lab SPORT BCAA
Total BCAAs
3000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs and 5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Only available directly from their website
Price: $35.10
Best For Muscle Gain
Along with recovery, you want your BCAA supplement to assist you with muscle gains. Kaged Muscle has a great product designed for your toughest workouts to really boost muscle.
Kaged Muscle In-Kaged
Total BCAAs
5g
Calories
5
Carbs
1g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with desired beverage.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. As a health forward brand, Kaged Muscle keeps performance in mind for both men and women who want results with a clean product. Award winning and third party tested, this supplement is accurate and comes from a reputable company.
No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
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Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Pros
Solid ingredients have great effects on your muscles and energy
Three matrices are nice to effectively use the ingredients
Cons
Price is slightly higher compared to others
Often times doesn’t mix the best
The label doesn’t fully disclose any added ingredients
Price: $27.99
Use code GENIRON10 for 10% off!
Best Intra-Workout
While you can take BCAA products on either end of your workout, having one that is geared for those mid-workout needs is awesome. This will ensure no gains go to waste as you work those muscles hard.
NutraBio Alpha EAA
Total BCAAs
6g (plus 2,200mg EAAs)
Calories
5
Carbs
1g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-10 oz. of water before, during, or after exercise.
NutraBio Alpha EAA is unlike any other amino acid product out there, for it not only delivers a healthy dose of EAAs and BCAAs, but also includes ingredients to round out a novel formula to promote focus, recovery, and hydration. This supplement can improve brain function, enhance mental acuity and memory, balance cortisol levels, and increase power output and muscle contractions so you maximize your supplement routine as best you can.
A non-stimulant source of energy, this product ensures superior hydration and recovery with increased amino uptake and absorption. At a great price with five amazing flavors, Alpha EAA is a sure bet to bring your training, performance, and recovery to the next level. NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance.
NutraBio Alpha EAA is a novel formula to promote better focus, recovery, and hydration. A non-stimulant source of energy offers the best benefits with quality amino uptake and absorption.
Pros
Full of clean and effective ingredients at great dosages
Promotes focus, recovery, and hydration
Reasonably priced product with five great flavors to choose from
From a reputable, transparent, and honest company in NutraBio
Cons
It does contain artificial sweeteners like sucralose and acesulfame potassium
Price: $34.99
Check out our individual review for NutraBio Alpha EAA here!
Best For Fatigue Reduction
Busting through fatigue can enhance any workout. This will keep you going longer and harder for increased gains all around.
Enhanced Anabolic IV
Total BCAAs
8,000mg (plus 1,750mg EAAs)
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
2 scoops
Best Way To Take
Take 2 scoops any time of day.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Pros
Effective ingredients and great blends
Contains EAAs as well to encourage muscle growth
Price is good
Cons
There are a lot of ingredients for a BCAA product so diligent research is required
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here!
Best For Women
Finding the right product for women is important for your needs may be slightly different than men. With certain ingredients at specific dosages, it is great to have top tier options out there.
IdealFit Ideallean BCAAs For Women
Total BCAAs
3,000mg
Calories
10
Carbs
3g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-16 oz. of water.
IdealFit Ideallean BCAAs for Women is a solid women’s BCAA supplement to provide high quality BCAAs with a great fat loss blend. Zero carbs, fat, or calories is a great benefit to this supplement to keep you dedicated to your fitness journey. Specifically designed for women, this BCAA supplement will maximize weight loss and kickstart lean muscle growth and is perfect for those looking to improve muscle recovery, burn fat, and build that lean muscle.
Full of vitamins and minerals, as well as those desired BCAAs, the Fat Loss Blend consists of 8 ingredients including CLA, L-citrulline, and L-glutamine. CLA works to aid in weight loss as well as improve exercise performance, while L-citrulline can decrease fatigue and muscle soreness while also increasing exercise capacity. L-glutamine has a huge role in protein synthesis for that lean muscle growth and also stops muscle degradation and reduces fatigue. With great ingredients and proven results, IdealFit Ideallean BCAAs For Women is a great supplement designed for her.
IdealFit Ideallean BCAAs For Women provides high quality BCAAs with a unique fat loss blend. Packed with vitamins and minerals, 8 ingredients work well with this advanced formula.
Pros
Good ratio of BCAAs and great dose of B vitamins
Designed specifically for women
Benefits of weight loss and improved circulation are an added bonus
Cons
Price is okay
Some of the ingredients are under-dosed
Price: $24.94
Best Long-Lasting Results
You want your gains to stay and BCAA supplements can help keep those results long lasting. Premium products like Intra Surge are perfect for achieving that.
Jacked Factory Intra Surge
Total BCAAs
5g
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 12-20 oz. of water and consume during your workout.
Jacked Factory Intra Surge is a premium intra workout supplement backed by science designed to boost muscle tissue growth and inhibit muscle tissue breakdown. Other benefits include increasing energy, focus, and stamina, as well as workout performance. Great for anyone from every day gym-goers to elite athletes, Intra Surge can be taken before, during, or after training to really peak performance.
With 8 ingredients, this formula is great when mixed with water and has a good tasting flavors included as well. Premium ingredients and quality research are backed by a money back guarantee and the promise of quality care. Manufactured in the United States, their facilities are cGMP certified and able to support their mission to bring good quality supplement to athletes.
Jacked Factory Intra Surge is a premium intra-workout supplement designed for focus, energy, and stamina. With 8 ingredients, this formula is designed for peak performance.
Pros
Five grams of BCAAs
Tastes great
Effective for muscle soreness and recovery
Cons
Very powdery and chalky in texture
May be overhyped as a product
Those tolerant to stimulants won’t feel much of an increase in energy
Price: $25.99
Best For Focus
With increased focus, your level of alertness towards your workout is greatly enhanced. This will keep you motivated and determined to get the most out of every workout.
Evlution Nutrition BCAA Energy Powder
Total BCAAs
5,000mg
Calories
0
Carbs
0g
Number Of Servings
30
Serving Size
2 scoops
Best Way To Take
Mix two scoops with desired beverage.
Evlution Nutrition BCAA Energy is a complete formula for energy, lean muscle, and recovery. Perfect for before, during, or after your workout, this formula is packed with 5 grams of BCAAs, as well as natural energizers, antioxidants, and essential vitamins and minerals. You can use anytime for serious benefits to your training and performance including muscle building, endurance training, and enhanced focus.
With many ingredients packed into this advanced formula, all of your bases are covered from growth, recovery, hydration, and reduced fatigue. With 5 grams of pure BCAAs, as well as natural stimulants and antioxidants, your health and wellness just got a serious boost along with your performance. Zero sugar, carbs and calories makes this conducive to any diet and worth your money to advance your gains.
Evlution Nutrition BCAA Energy Powder is a complete formula for energy, lean muscle, and recovery. With natural energizers, antioxidants, and essential vitamins and minerals, this advanced formula is perfect for training and performance.
Pros
Good taste
No irritable feelings that cause anxiety
No sugar or carbs is great for all diets
Fairly great taste, although some flavors may be a touch sweeter than expected
Cons
Doesn’t provide as much energy as it could
Stimulant doses could be slightly higher
Does contain sucralose
Price: $21.99
How We Choose
Looking at a long list of BCAA supplements, the driving factors behind this list was reputability of the brand, price, and the amount of BCAAs included in the product. You should absolutely have the best brands representing your supplementation routine and it can be challenging to find the right supplements for you. We’ve taken it upon ourselves to get the best products and most reputable companies onto this list. For price, we looked for options that wouldn’t break the bank, but still offered the best in terms of product. For the amount of BCAAs, we wanted to make sure there was enough in the product, as well as a good ratio, to ensure this supplement works for your benefit. Too little of dosages and it wouldn’t seem worth it, so we sought the best for you to get the most.
FAQ Section
What is the best BCAA supplement to take for safety and effectiveness?
National Bodybuilding Co. Pro Contest BCAA. This supplement comes from an amazing company in National Bodybuilding Co. and is great for enhancing strength, endurance, and recovery faster. Clean ingredients and an effective formula makes this an amazing BCAA product.
What does BCAAs stand for and what are they?
Branched-chain amino acids (BCAAs). The three branched-chain amino acids are leucine, isoleucine, and valine. These three are essential amino acids (EAAs) that are structured differently than the other six EAAs. In all, there are 20 amino acids that make up the foundation of protein. Of those 20, nine are essential amino acids, and of those nine, there are three branched-chain amino acids.
Why do I need a BCAA supplement?
BCAAs have serious value in enhancing your training and performance. Benefits include increasing muscle growth, reducing fatigue, decreasing muscle soreness, and preventing muscle wasting so your gains are not totally destroyed.
When should I take a BCAA supplement?
You can take a BCAA supplement before, during, or after your workout. Typically, athletes enjoy using these as an intra-workout beverage and BCAAs pair nicely with a pre-workout supplement for energy and pumps and a protein supplement for promoting growth and recovery.
Wrap Up
Supplementing with BCAAs will really work to enhance your overall performance as an intra-workout tool. With benefits like muscle growth, maintenance, and preservation, increased recovery, and reducing muscle soreness, BCAAs can work to improve your overall strength and performance to keep you seeing great gains and staying on top of your game. Check out these BCAA supplements from great companies who produce high quality products for your personal growth and development and watch your muscle-building and performance enhancing goals elevate to new levels.
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
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)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
Joe Rogan Thinks This Could Be How Conor McGregor Broke His Leg
Could this be how Conor McGregor broke his leg?
Unless you’ve been living under a rock, you probably know the result of the recent trilogy bout between Dustin Poirier and Conor McGregor. The outcome was marred by the fact that McGregor broke his leg at the end of the first round.
After a fast start in round one, Conor McGregor found himself on his back for much of the first round. Dustin Poirier was raining down some heavy shots from top position and made every strike count. McGregor did well to survive, but he was definitely beaten and bruised after the first frame.
Then the two found themselves back on the feet, ready for a striking battle once again. The two traded blows and then the unexpected happened. After attempting to throw a left cross, Conor McGregor stepped back on his left leg and his shin suddenly snapped.
Ouch…
Many people have been speculating about what caused his injury, Joe Rogan being one of them. The comedian and UFC commentator was there to see the injury occur live. Rogan would go on to make a post on his Instagram where he and MMA coach Eric Nicksick believe Conor McGregor broke his leg.
Viewer Discretion Advised
This is it. You can see where it breaks. Shoutout to @eric_xcmma’s mom! If you go to @laura_sanko’s page she did an amazing job interviewing @coach_kavanagh and he describes exactly what we’re seeing here.
Repost: @eric_xcmma ⚡︎ Credit to my mom, yes, my mom wrote me at 7am to tell me she thinks Conor broke his foot off Dustin’s elbow after throwing the rear teep kick. After slowing it down, it makes a lot of sense. Watch the integrity of his foot before and after. You be the judge ⚡︎
That was pretty painful to watch.
The speculation is that Conor McGregor broke his shin when Dustin Poirier defended his front kick with an elbow block. It certainly makes sense, though the likelihood that the defensive motion was enough to shatter bone is a bit hard to believe. Others speculated that McGregor may have injured the leg in his training.
While kicking the bag or an elbow or shin during sparring, McGregor could have had a fracture in his shin, one that possible wasn’t noticeably painful. From there the constant kicking and contact could have wore down the bone. Eventually the fight with Poirier took place and McGregor’s leg could have been compromised after throwing one of his kicks, resulting in the break.
For now it’s all just speculation. What isn’t speculation is Conor McGregor making himself clear that he’s not ready to hang it up just yet.
Onwards and upwards we go ☘️ pic.twitter.com/qKgochlT3t
— Conor McGregor (@TheNotoriousMMA) July 12, 2021
What do you think of Conor McGregor and his recent devastating leg break?
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.
Samir Bannout: “Why Can’t A Guy Who Is 200lbs Beat Someone Who Is 250lbs?”
Samir Bannout believes there are “a lot of things that need to be adjusted” in pro bodybuilding moving forward. Samir Bannout is a pro bodybuilder and a Mr. Olympia champion from a far different era. A perfect example of this is the fact that Banout won the Olympia weight in at only 196 pounds. In…
Hafthor Bjornsson vs Eddie Hall: Who Has Better Boxing Skills?
Both Hafthor Bjornsson and Eddie Hall show off their boxing skills on the heavy bag during training.
Hafthor Bjornsson or Eddie Hall. Who appears to be the better boxer heading into their September clash? A recent video of both men working on the heavy bag has proven to be illuminating.
The battle between strongman rivals Hafthor Bjornsson and Eddie Hall is fast approaching. Both men have been prepping hard in the gym ever since the fight was first announced. Now that the date is drawing near the question is becoming who looks to have done the better work in their preparation?
As it stands Hafthor Bjornsson has been putting in more diverse work than Eddie Hall. While Hall has no doubt been training hard for the match, there seems to be a lack of training variety (at least from what we’ve seen). Bjornsson is an entirely different story however. The Icelandic strongman has competed in a number of exhibition matches with pro boxers in the lead up to his bout with Hall. That kind of preparation has likely gotten Bjornsson not only physically but mentally prepared to take on Hall.
Recent videos of both Eddie Hall and Hafthor Bjornsson recently dropped online. Both men can be seen working on the heavy bag and getting some solid rounds in. This has proven to be the perfect opportunity to compare and contrast both men’s styles and approach to training.
Hafthor Bjornsson
12 minutes on the bag with a resistance band. My god my shoulders were pumped after that! ?
We can see that Hafthor Bjornsson is more fleet of foot in his video. What is also clear is that he appears more technically sound than Hall. There’s definitely a smoothness and high quality to his punches that are cleaner than his counterpart’s.
Eddie Hall
1000’s of hours in my basement just plodding away getting s**t done! My cardio level is insane and I loving my new passion for Boxing ? ❤️ RDX heavy bag weighs 150kg ?348lbs / 158kg bodyweight ?
What Eddie Hall lacks in clean technique he clearly is making up for in raw power. The sound of his punches exploding on the heavy bag shows clear signs of massive punching power. If he’s able to hit Bjornsson with one of those bombs, it could end up being a short night.
At the end of the day it remains a toss up as to who will win. It is intriguing to see that both men are focused on different aspects of the game. Where Hafthor Bjornsson appears more technique focused, Eddie Hall is embracing his incredible power. It should prove to be an interesting bout.
Who do you think looks more impressive in their training, Hafthor Bjornsson or Eddie Hall?
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.
The Top 3 Powerlifting Exercises: Squat, Bench Press, And Deadlift
Boost confidence and big gains with the big 3 powerlifting exercises.
You walk around the gym and everyone wants to know three things. How much can you squat? What’s your bench? What’s your max deadlift? If you don’t have that confident answer, you can feel slightly inadequate to other lifters around you. These exercises are great indicators of your strength and there is a reason that powerlifters do them. Whether you are training to be a powerlifter, or just simply looking to put up big numbers, these best powerlifting big three exercises are crucial to know how to do.
The strength that comes from these three power lifts can work to benefit all other exercises you do. Any heavy resistance training, like powerlifting, works to strengthen your skeleton to help reduce the risk of injury and give you a solid and stable frame. Because these exercises are compound movements, they work two or more body parts and impact every aspect of your lifts. With this, you can maximize muscle growth and ensure those gains never stop growing with a strong exercise.
Powerlifting works to greatly influence and positively impact your body in more ways than one. Each exercise will improve strength in each respective focus area. While the legs, upper body, and back are the primary groups powerlifting targets, every skeletal muscle benefits from a good routine. Since it is an intense form of resistance training, powerlifting can aid in fat loss as it burns plenty of calories in the short term, but can boost your metabolism for longer-lasting effects (1). With the strength you build, there is a correlation to increased athletic performance offering more than just big muscles (2). While powerlifting seems more of a one rep and done, strength-based focused sport, the benefits of each exercise program go far beyond simply that.
Let’s break down each of these three staple best powerlifting exercises with the benefits and proper ways to perform each. The squat, bench press, and deadlift are great exercises to boost strength and give you confidence to stand tall in the gym. For those seeking to perfect their competitive exercises or simply get huge, give these three a try and work to catapult your gains to new heights from a great program for the best results.
Squat: Light Up Those Legs
Many variations exist with the squat, but we will focus on the back squat. Squats work your glutes and quads, which serve as the drivers for this exercise, similar to lunges. It also hits the hip adductors, hamstrings, calves, and core. On the descent, your quads and glutes lengthen allowing for you to lower to the ground in a controlled speed, and then fire up as you straighten to return to the starting position. Your calves keep your feet planted while your hamstrings counter what the quads do to help with stability and reduce added strain (3) for better rest to really push yourself without new injuries.
By strengthening your lower body, squats give you a solid foundation for grounded support that benefits virtually all other exercises. The benefits of improved performance and reduced risk of injury not only promote successful lifts and competitions but can keep an athlete training longer and be a positive force to their overall well-being (4).
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How to: Squats begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart. As you brace your core, maintain a neutral spine and bend at the knee, lowering to the ground. Keep your weight centered and heels on the floor. Keeping solid form, push up to the starting position and work to build that muscle from the right workout for important gains for people.
Check out our Squat Exercise Guide for video instructions
Bench Press: Pump That Chest
Most people love to talk about this exercise and for some reason this exercise has become the ultimate test of strength. While many variations exist for this exercise as well, we will focus on the medium-grip bench press. It is great for targeting your upper and lower chest, arms, and shoulders. The regular grip will target the entire pectoral muscle and give you that bulk in the chest while enhancing grip strength, something people need for important functional movements to start enhancing everyday gains for perfect movements.
It can not only improve upper body strength, but also deliver muscular endurance and support other exercises. While widely employed for general strength and condition, it also aids in hypertrophy (5), showing great benefit in muscle growth. Its versatility and popularity match the benefits provided to be a great strength-based, power-inducing exercise for gains to truly show.
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How to: Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Check out our Bench Press Exercise Guide for video instructions
Deadlift: Serious Back Builder
The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
For powerlifters, the deadlift is one of the big three for competition, but bodybuilders will deadlift because of the benefits to muscle growth in the back and thighs (6). As an exercise to develop overall strength, the deadlift can support stability and balance as a grounded exercise that influences many others. As a source of influence for grip strength and core stability, the deadlift is really considered an all-around, whole body workout to build strength with a lift that we need to do to build our muscles.
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How to: Begin with your feet shoulder-width apart. Your knees should be slightly bent and the bar just outside the legs. Hinge at the hips and as you straighten your legs and keep the bar close to your body. As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs. To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Check out our Deadlift Exercise Guide for video instructions
Wrap Up
These three powerlifts are exactly what you need to start feeling confident and comfortable in the gym. For those interested in getting involved with the sport of powerlifting, these are essential for you to know and learn to see great results. With continued work, you will see muscle mass and growth that increases your strength and a positive change in your posture and balance. The squat, bench press, and deadlift are staple three lifts in a powerlifters routine and you will love the numbers you start putting up. The benefits inside and outside of the gym should be enough for you to want to incorporate these into your workout regiment and love the 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
Resources
Campbell, W. W.; Crim, M. C.; Young V. R.; Evans, W. J. (1994). “Increased energy requirements and changes in body composition with resistance training in older adults”. (source)
Wisloff, U.; Castagna, C.; Helgerud, J.; Jones, R.; Hoff, J. (2004). “Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (2014). “The back squat. A proposed assessment of functional deficits and technical factors that limit performance”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
These Are The Most Underrated Gym Exercises
Underutilized Exercises That Need To Try Today
No two exercises are created equal. Some exercises have gained a cult following and most people choose them over all the other options. There are some lifts which aren’t widely popular but can give you incredible results.
You should give these lifts a try as adding variety to your workouts can ignite growth by shocking your muscles. Warning – these exercises might look easy but will leave you on your knees by the end of the workout.
Rolling Barbell Chest Flyes
For this exercise, you’ll need two barbells. You need to place a 45lb plate at both the ends of the barbells. Get in position by placing the barbells at your sides so that they’re parallel to each other.
Slowly roll out the barbell mimicking the motion of dumbbell flyes. Extend your arms until your chest is a couple of inches off the floor. Return to the starting position by bringing the barbells close together and squeeze your pecs at the top of the movement.
Inverted Rows
Contrary to popular belief, you don’t always need to use weights to train your muscles optimally. The inverted rows train your lats, mid and upper back. You could perform this exercise in a squat rack, smith machine or with TRX straps.
Most people make the mistake of using momentum while performing the exercise. You need to be in total control throughout the movement and need to lift and lower your body at the same speed.
Zotterman Curls
Zotterman curls are a complete arm builder and you’ll hardly see anyone every performing this lift. This exercise should be a part of your arsenal as it trains both the heads of your biceps and your forearms.
At the start of the exercise, your palms should be facing each other. Curl the dumbbells as you raise them to your shoulders. Rotate your wrists to a pronated grip as you lower the weights to the starting position.
Bodyweight Extensions
The bodyweight extensions might look easy but your triceps will be asking for mercy by the end of the exercise. You can use a fixed barbell or a bench, and the height of the surface will depend on your experience level.
Grab a barbell with a shoulder wide grip and get in a push-up position. Slowly lower your body towards the barbell by bending at your elbows. The exercise should feel like the skullcrushers but instead of a barbell, you’ll be using your bodyweight.
Sissy Squats
Do not let the name fool you. There is nothing sissy about this movement. The teardrop in the quads can be one of the most stubborn muscles to develop. Sissy squats are a brutal exercise that can help in accentuating the conditioning of your quads.
Stand with your heels elevated shoulder-width apart. Slightly bend backwards creating a straight line with your body from your knees to your neck. Begin to lean your body backward as you bend at the knees going as low as you can without losing balance. Return to the starting position and repeat for the recommended reps.
How many of the exercises mentioned above have you tried? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Steve Cook Works Out To Tone & Shred His Physique
This workout from Steve Cook will help enhance all toning and shredding needs to give you that desired physique you want most.
Steve Cook is a bodybuilder and fitness model who has worked closely with bodybuilding outlets to promote better lifestyles for all. With an inner drive and resilience to tackle anything that comes his way, Cook knows just what it takes to achieve a desired physique that others will certainly envy.
For so many of us, we are constantly searching for that one workout to boost all of our gains. Whether it be certain exercises or just a bit of variety to our existing one, too often do we fall into the trap of repeating the same workouts and not seeing the gains we want most. But looking to professionals and those bodybuilders we know and love and can be game changers to our workouts as we seek the best for ourselves and our physiques. Why not take a page from someone like Steve Cook’s book to really boost all areas of the growth you want most.
As a real fitness icon and someone serious about their body and physique, this workout from Steve Cook will give you the diversity you want while challenging you to be better all around.
Full Name: Steve Cook
Weight
Height
Date Of Birth
205-215 lbs.
6’1’’
12/10/1984
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
American
Cook has always known what he needed to do, especially with influences around him that have always sought the best for his interests. With years of experience and a number of bodybuilding and figure competitions on his resume, he knows exactly what it takes to achieve that aesthetic others will certainly envy and you will certainly be proud of.
About Steve Cook
Steve Cook is a fitness model, bodybuilder, and social media influencer who uses his platform to help those around him better themselves. Introduced to fitness at a young age, with his family being highly active individuals, that passion to work hard and find what you love was instilled in him early on. Finding bodybuilding in high school, he used this as a tool to get stronger for other sports, but realized that fitness would be a great career to get into. He has competed in a number of competitions and has a loyal fan base who uses his workouts to better themselves and transform their bodies. Taking notes from someone like Steve is exactly what we need for he’s been there and done that countless times before.
Steve Cook Training Routine
This workout includes a host of exercises with great variety with the focus of hitting as many exercises per week as possible. Working on avoiding the same routine has proved to be incredibly beneficial as this causes some muscle confusion and allows for better growth overall. Playing around with rep ranges, rep tempo, and sheer volume is also something Cook pays attention to. Cardio will happen a couple times a week to get the blood flowing and heart pumping but he doesn’t overdue it with cardio to keep those valuable gains intact.
Workout #1 – Chest
Exercises
Sets
Reps
Incline Cable Fly
3
10
Smith Machine Incline Bench Press
3
10
Dumbbell Bench Press
3
10
Barbell Press
3
8
Decline Push-Up
3
12
Dumbbell Fly
3
10
Workout #2 – Shoulders
Exercises
Sets
Reps
Overhead Barbell Press
3
10
Single Arm Dumbbell Press
3
12
Upright Row
3
10
Rear Delt Fly
3
10
Lateral Raise
3
12
Cable Shrug
3
15
Reverse Pec Deck Machine
3
10
Workout #3 – Legs
Exercises
Sets
Reps
Box Squat
3
8
Lunges
3
12
Glute Bridge
3
15
Leg Curls
3
12
Seated Calf Raise
3
15
Leg Extension
3
12
Hack Squat
3
10
Stiff Leg Deadlift
3
10
Calf Press On Leg Machine
3
10
Workout #4 – Arms
Exercises
Sets
Reps
Dumbbell Shrugs
3
10
Dumbbell Curls
3
12
Cable Pushdowns
3
10
Triceps Extension
3
12
Landmine Press With T-Bar
3
10
Concentration Curls
3
10
Hammer Curls
3
10
Seated Triceps Press
3
10
Workout #5 – Back
Exercises
Sets
Reps
Barbell Bent Over Row
3
10
Deadlift
3
8
Lat Pulldown (Wide Grip)
3
10
Wide Grip Cable Row
3
10
Seated Lat Pulldown (Close Grip)
3
10
One-Arm Dumbbell Row
3
12
Featured Supplement
When it comes to looking for the best supplements around, having a quality routine will most definitely be something to include in your entire regimen. Whether it be a protein powder to capitalize on growth and recovery or a fat burner to shed that stubborn belly fat, you are well on your way to achieving all of your goals. To power you through any workout, consider a top tier pre-workout to boost all areas of your gains by providing energy and muscle pumps so you can burst through any fatigue.
Performance Lab SPORT Pre
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Price: $39.00
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
This workout from Steve Cook is one to surely fire up those muscles to grow so you see the desired gains you want most. With a great variety of exercises and variability to enhance all areas of your gains, using this workout and really grinding in the gym will give you an aesthetic that others will certainly envy. Be sure to look into high-quality supplements as well for they will only help enhance any and all gains to growth and recovery. Give this workout from Steve Cook a try and see what it can do for all of your goals today.
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 Steve Cook Instagram