Muscle Chemistry Archive
The 8 Best Bodyweight Exercises for the Back
The 8 Best Bodyweight Exercises for the Back
There’s a tendency to assume that back pain is a result of back problems. That’s sometimes the case as anyone with herniated discs in the lumbar spine can attest.
More often, however, the modern epidemic of back problems comes from our sedentary culture where spend too much time sitting. This shortens our hamstrings, locks up our hips, and creates muscle dysfunction throughout the body that translates into back pain.
That’s why to address back problems, we must attack the entire core region, turning to moves that open the hips and lengthen and strengthen our bodies, putting them back in proper alignment.
A back workout not only should produce that coveted V-shaped back but also create the core strength that will prevent long-term back ailments (to say nothing of back injury in the gym). Bodyweight back moves are especially effective as studies suggest they improve movement quality.
Here are eight bodyweight exercises that not only will strengthen the back but also keep us from developing back problems down the road.
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Pull Ups
What it does: No other move makes you feel like you’re building that V-shape back. You’re hitting the muscles of your upper back, along with the shoulders, biceps, forearms, and chest.
How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body, and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible) with 30 seconds rest between sets.
Backward Lunge with Twist
What it does: This move provides all of the benefits of a lunge while also giving you a great stretch of the back.
How to do it: With feet together, step back with your right leg into a lunge. Arch your back and twist your torso over your left (front) leg while reaching your right hand to the sky. Push out of that position into the next lunge.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Sliding Leg Curls
What it does: This move challenges your hamstrings as well as your glutes and lower back.
How to do it: Lie faceup on the floor with your arms at your sides, legs straight, and heels on a towel on a slippery surface (or while in socks on a smooth surface). Lift your hips off the ground, keeping a straight line from ankle to shoulders, sliding your heels to your body. Return to the starting position.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
One-Arm, One-Leg Plank
What it does: This move challenges you to keep your back flat and stabilized.
How to do it: From a pushup position with forearms on the ground, push up off your elbows supporting your weight on your elbows. Tuck your chin so that your head is in line with your body. Lift one arm and opposite leg, hold for two seconds. Switch limbs.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Floor Ys
What it does: This move not only strengthens the back and shoulders, it counteracts the effects of sitting by pulling your shoulders back and down where they belong.
How to do it: Lie face down on the floor so that your back is flat. Squeeze your shoulder blades back and down and lift your arms above your head to form a Y, rising off the floor. Keep your thumbs up.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Half Locust
What it does: This yoga move strengthens the erector spinae muscles, which run on both sides of the spine from the pelvis to the upper back.
How to do it: Lie face down on the ground with arms by your sides. Inhale and lift your head and upper chest off the ground. Only lift a few inches, which should be enough to have everything above your breastbone in the air. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
NY Pro 2021 Preview: Who Has The Best Chance of Victory?
Who wins at the NY Pro?
The NY Pro is upon us and there is a ton of competition at this show. With the previous year’s runner-up, an outspoken upstart, his budding rival, and a contender with a ton of momentum, it’s anyone’s guess who will win this show. Let’s take a closer look at the competitors and see who has the best chance at victory.
Hassan Mostafa
A favorite to win the show, Hassan Mostafa is looking to be in some incredible shape heading into the NY Pro. Prepping with the likes of Flex Wheeler and Jose Raymond, Mostafa has kind of experienced wisdom behind him to take his game to the next level. With such a balanced physique, incredible symmetry, with well develop musculature, it’s easy to see why Hassan Mostafa could crush the competition at the NY Pro.
Blessing Awodibu
After coming in third place at the Indy Pro, a lot of questions have been raised of Blessing Awodibu. While he did develop some impressive legs for the show, he was still lacking in the conditioning department. If you let Blessing tell it, it seems that the Indy Pro was merely a dress rehearsal for the NY Pro. That said, it’s hard to imagine he could transform his physique enough in a weeks time to make it count. Whether he wins or not, chances are good that he will at least crack the top five.
Nick Walker
Looking to make a big impression in his come back to the stage, Nick Walker has been putting his all into his NY Pro prep. With some monstrous legs that deft humanity, Walker has a great chance at taking top three at this show. It will be interesting to see how his rivalry with Blessing Awodibu will play out. While Walker does have some great legs, his chest is a bit of a week point that his rival Blessing could potentially exploit. For now, whether they are battling for first or not, many eyes will focused on the battle between Nick Walker and Blessing Awodibu.
Justin Rodriguez
Winner of the Indy Pro, Justin Rodriguez has a ton of upside. Riding high on the momentum of his win, Rodriguez has a great chance to repeat at the NY Pro. The package he brought to the Indy Pro was very impressive and complete. There’s no question that his biggest competition at the show will be Hassan Mostafa. Both have symmetry, both are balanced, and both are well muscled. Don’t be surprised if Justin Rodriguez ends up in a head to head battle with Hassan Mostafa.
Who do you think will win at the NY Pro?
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.
NY Pro Preview: Who Has The Best Chance of Victory?
Who wins at the NY Pro?
The NY Pro is upon us and there is a ton of competition at this show. With the previous year’s winner, an outspoken upstart, his budding rival, and a contender with a ton of momentum, it’s anyone’s guess who will win this show. Let’s take a closer look at the competitors and see who has the best chance at victory.
Hassan Mostafa
The favorite to win the show a second year in a row, Hassan Mostafa is looking to be in some incredible shape heading into the NY Pro. Prepping with the likes of Flex Wheeler and Jose Raymond, Mostafa has kind of experienced wisdom behind him to take his game to the next level. With such a balanced physique, incredible symmetry, with well develop musculature, it’s easy to see why Hassan Mostafa could crush the competition at the NY Pro.
Blessing Awodibu
After coming in third place at the Indy Pro, a lot of questions have been raised of Blessing Awodibu. While he did develop some impressive legs for the show, he was still lacking in the conditioning department. If you let Blessing tell it, it seems that the Indy Pro was merely a dress rehearsal for the NY Pro. That said, it’s hard to imagine he could transform his physique enough in a weeks time to make it count. Whether he wins or not, chances are good that he will at least crack the top five.
Nick Walker
Looking to make a big impression in his come back to the stage, Nick Walker has been putting his all into his NY Pro prep. With some monstrous legs that deft humanity, Walker has a great chance at taking top three at this show. It will be interesting to see how his rivalry with Blessing Awodibu will play out. While Walker does have some great legs, his chest is a bit of a week point that his rival Blessing could potentially exploit. For now, whether they are battling for first or not, many eyes will focused on the battle between Nick Walker and Blessing Awodibu.
Justin Rodriguez
Winner of the Indy Pro, Justin Rodriguez has a ton of upside. Riding high on the momentum of his win, Rodriguez has a great chance to repeat at the NY Pro. The package he brought to the Indy Pro was very impressive and complete. There’s no question that his biggest competition at the show will be Hassan Mostafa. Both have symmetry, both are balanced, and both are well muscled. Don’t be surprised if Justin Rodriguez ends up in a head to head battle with Hassan Mostafa.
Who do you think will win at the NY Pro?
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.
‘Strength Wars: The Movie’ Clip – Anabolic Horse Vs Terron Beckham
Strength Wars: The Movie – A neck and neck battle between two vastly different athletes.
Strength Wars: The Movie is officially available on digital. You can order the film today right here. In this clip, Anabolic Horse battles against football athlete Terron Beckham. Both athletes vary widely in training discipline but the competition is close as these two swing back and forth for victory.
Strength Wars: The Movie released on April 16, 2020 and quickly became one of the top sports films on digital in the United States. That’s thanks in large part to the elite cast of athletes who agreed to compete in one of the most grueling strength competitions currently in action.
You can currently watch the film on all major digital platforms. But if you haven’t had a chance to see the film – we have a brand new exclusive clip to give you a look at just how intense the battles become.
In this clip, Strength Wars veteran Anabolic Horse squares off against Terron Beckham. Anabolic Horse describes himself as a powerbuilder while Beckham is a former football player and still maintains that style of training. Looking at both of their physiques and training disciplines – the two couldn’t be farther apart. But both are masters in their respective field.
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Check out Anabolic Horse vs Terron Beckham in this Strength Wars: The Movie clip above!
This is exactly where the excitement of Strength Wars comes into play. Two totally different training methods battling in a course designed to put them both to the test. Which will win out in the end? Powerbuilding or Football athletics? We won’t ruin that here – you’ll have to watch the movie for that.
But what you can see is that the battle is truly neck and neck. This clip showcases only one section of the course – but the two swerve back and forth for the lead. With each passing rep and each new section of the course – endurance fads. Who will outlast the other for ultimate victory?
More About Strength Wars: The Movie
Introduced in 2012, Strength Wars pits two muscle and strength athletes from different sports such as Bodybuilding, Powerlifting, Strongman, and Cross Fit against each other, by competing in a collection of strength exercises to determine an ultimate winner. Now in 2020, Strength Wars gets the feature film treatment with the biggest strength tournament in the competition’s history.
Welcome to Strength Wars: The Movie.
Directed by Vlad Yudin (Generation Iron series, The Hurt Business, Dorian Yates The Original Mass Monster) and produced by Edwin Mejia Jr., the film will feature an all-star cast including Larry Wheels, Anabolic Horse, Terron Beckham, Jerry Pritchett, Blaine Sumner, Big Neechi, Leonidas Arkona, and NDO Champ. The film will increase the stakes, transforming the 2v2 battles into an eight person tournament where only one can stand tall as champion. The film will also dive deep into the lives of each competitor across the globe as they train and prepare for the Strength Wars tournament.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.
Kai Greene Shows Support for Palestine Amid Recent Conflict
Kai Greene shows solidarity with Palestine.
The current conflict in the Middle East has resulted in quite a major outcry from the international community. Israeli airstrikes on the Gaza Strip have killed over 26 Palestinians, some of those children, as conflict continues to rage. It has caused many to speak out against the loss of Palestinian lives including Kai Greene.
The bodybuilding star with a great deal of international appeal, Kai Greene has traveled around the world and back visiting many different cultures along the way. It’s clear that because of his compassion for people of all different walks of life that Kai is expressing solidarity for those being killed in these recent conflict. In particular, Kai Greene threw his support behind Palestinians in the wake of so many lives lost.
Kai Greene took to Twitter to express his opinion on the situation and it appears very clear.
FREE PALESTINE ??
— Kai Greene (@KaiGreene) May 11, 2021
While this may be a very controversial issue, the loss of human life should never be taken for granted. Kai Greene appears to be taking this stance due to how Palestinians have who reside in the Gaza Strip have been treated. The recent airstrikes and dozens of causalities appears to have pushed Kai to issue a statement on the current events in the Middle East.
The airstrike was done in retaliation to Hamas firing rockets into Israel, injuring dozens. Hamas’s attack was in response to Israeli security forces injuring 700 Palestinians in the West Bank, including a massive crackdown on a mosque in Jerusalem.
This conflict only appears to be heating up and could prove to devastate many lives in the coming days and potentially weeks to come. This video below demonstrates how heartbreaking the situation is.
Kai Greene calling for freedom for Palestine could be viewed as controversial view. That said, the loss of so many Palestinian lives can not be overlooked.
What do you think of Kai Greene and his stance on the conflict in the Middle East?
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.
CBD Supplements for Weight Loss
More than half of all adults in the United States are overweight. So it’s not surprising that people are looking for help to lose extra fat.
One aid that is becoming increasingly popular is CBD supplements. Cannabidiol (CBD), is a nonpsychoactive compound found in the cannabis plant. Studies and personal experiences have shown how CBD can help curb your appetite, shift stubborn fat and improve your metabolism. It may be one of the safest and most effective weight-loss supplements we know of.
However, not all supplements are created equal. And a quick google search will bring up oils, gummies, pills, and more, at various dosages and in various forms. How do you know which will be the most effective to help you lose weight? Here we will give a brief overview of the different CBD supplements.
How CBD Aids Weight Loss
Your body houses an endocannabinoid system that interacts with the compounds found in Cannabis. CBD binds to CB1 and CB2 receptors found in the brain and nervous system and other major organs such as the lungs and skin. This allows CBD to have some amazing effects on the body.
Here we will give a brief overview:
Fat Browning – CBD has the amazing ability to transform fat cells so that they can be more easily burned away. It turns “bad fat” – white fat cells, into brown fat cells, also known as “good fat.” (1)
Brown fat cells contain raised numbers of mitochondria and use more energy, which means they are more easily used as fuel and burned.
Appetite-suppressant – CBD interacts with your body’s natural endocannabinoid system and blocks certain CB1 receptors. One of the effects of this is a reduction in hunger. (2) On the other hand, another compound found in Cannabis – tetrahydrocannabinol (THC), has the opposite effect and actually increases appetite.
Reduces Stress and Improves Sleep – CBD may benefit your sleep and reduce cortisol levels which cause stress and inflammation. (3) (4) This can help you on your weight loss journey partially because it is easier to stick to healthier habits when you feel good. In addition, your body is more likely to hold onto fat when you are getting insufficient sleep, or your cortisol levels are high.
Insulin Regulation – When there is too much insulin in the bloodstream, our bodies are unable to burn fat. Irregular blood sugar can also lead to sugar cravings, making it hard to restrict food intake. CBD helps to stabilize insulin levels, kickstarting the body into burning fat. One study incorporating data from 4,567 patients found that regular marijuana users had 17% lower fasting insulin levels, 16% lower levels of insulin resistance, and a smaller waist circumference. (5)
Mitochondrial Function – Mitochondria is the source of energy within a cell. Imbalances can negatively affect how we burn energy and make weight gain more likely. Fixing those imbalances can dramatically improve your metabolism. CBD has the incredible ability to regulate mitochondrial activity. (6)
Types of CBD
All CBD products, regardless of what form they’re in, come in three basic varieties:
Full-spectrum CBD: Contains all parts of the hemp plant, including CBD and small traces of other CBD compounds such as THC and terpenes.
Broad-spectrum CBD: Includes all of the ingredients in full-spectrum CBD, except THC.
CBD isolates The purest form, containing only CBD.
Other products contain both CBD and THC. These products have their own benefits. However, THC is the psychoactive compound in Cannabis, so if you want to avoid feeling high, look for products with just trace amounts of THC.
Different Forms of CBD
Everybody processes cannabis and cannabinoids a little differently. Finding your ideal form of cannabis consumption may take trial and error. The most common forms include CBD oil, pills, creams, and vapor liquid.
Different forms affect your body in different ways. Some key differences include:
Onset: How quickly will the product begin to work?
Distribution: Which parts of the body will be most affected?
Duration: How long will the effects last?
Dose: How much CBD are you getting?
Edibles and Capsules
Onset: 1-2 hours.
Distribution: Absorbed by the gut and modified by the liver, then spreads throughout the body fairly evenly.
Duration: Effects may last up to 12 hours.
Dose: Doses of CBD products range from 5 mg to hundreds of milligrams.
Before reaching the liver, cannabinoids will interact with receptors in the gut, making capsules an effective way to take CBD for weight loss. The long-lasting effects of capsules mean that you benefit from their effects for longer.
Shred CBD comes in capsule form and has been specifically designed to aid weight loss.
Tinctures, Oils, and Sprays
Onset: 15 minutes – 1 hour.
Distribution: Absorbed into the bloodstream by the mouth, then evenly distributes.
Duration: Lasts around 6-8 hours.
Dose: 2.5-5 mg of CBD is a common starting dose.
Oral-mucosal drugs are directly absorbed into the blood via the mouth. It is best to place the dose under the tongue and wait for a minute before swallowing. If swallowed, you will experience similar effects to capsules but at a lower dose and at a quicker pace, making it less effective for weight loss.
Smoking and Vaping
Onset: Seconds to minutes.
Distribution: Impacts the lungs immediately, then the brain and heart, then is distributed throughout the body.
Duration: Most effects subside after 2-3 hours.
Dose: As little as is necessary.
When cannabis is inhaled through the lungs, it is sent to the brain before being metabolized. This makes it fast-acting and short-lived. This is effective for acute problems such as nausea and pain, but it is not the best method for weight loss.
Other Forms of Cannabis
Some other forms of CBD you might see include:
Topicals
Topicals are creams containing CBD. They can be very effective for skin conditions or joint pain, but they are not absorbed into the bloodstream. Therefore, they are not effective for weight loss.
Transdermal
Transdermal products are patches that are applied to the skin. They are designed to release cannabinoids into the bloodstream at a constant rate.
Although that sounds like a compelling option, studies have brought into question the effectiveness of Transdermal CBD. In a clinical trial, transdermals failed to treat epilepsy, where a sublingual CBD isolate was effective. If a company is selling a transdermal product, it should be able to demonstrate how well it is absorbed.
Water Soluble
Cannabinoids like to mix with oil, not water. However, some companies have found ways to dissolve them in water, allowing for CBD-infused beverages. The research is limited. However, in order to make cannabinoids water-soluble, they are changed in a way that means you absorb them quicker. This means that you may experience a bigger effect for a shorter period, which may not be the most effective way to take CBD for weight loss.
CBD Dosing
In a 2017 review, it was found that there is no universal dosage of CBD. Most human studies range between 20 and 1,500 mg per day. (7) There is no single dose that will be right for everyone. You should experiment with different products and find what works best for you.
What happens if you take CBD every day?
A 2011 review on the safety and side effects of CBD found no adverse effects of continuous use of CBD, even at high doses such as 1,500mg. (8)
Is CBD Legal?
Cannabidiol (CBD) products are legal on the federal level so long as they contain under 0.3% THC. Most CBD products will be well under this limit. For example, ShredCBD contains under 0.1%.
The food and drug administration has even approved the use of one CBD product, Epidiolex, which can now be given on prescription to treat epilepsy.
CBD Pills Vs. CBD Oil For Weight Loss
Two of the most effective and most common ways to take CBD to aid in weight loss are CBD oil or CBD pills. How do you decide which is right for you?
The differences are actually quite small. Both have the same potential benefits. However, capsules can be easier to manage and are dosed more precisely than CBD oil for weight loss.
Furthermore, capsules lead to slower absorption, and you will experience the effects for longer, which may give them the edge when it comes to CBD products for weight loss.
In one study on CBD and epilepsy, researchers explained,
“Administering CBD as a capsule rather than a liquid allows for more precise determination of pharmacokinetic parameters and is more representative of CBD swallowed products.” (9)
Furthermore, full-spectrum CBD oil or any other oil form has an earthy taste, which isn’t to everyone’s taste. A capsule or a pill, on the other hand, is easy to swallow and won’t leave you with any taste.
Our recommendation for a CBD pill for weight loss is ShredCBD.
Limitations of CBD and Weight Loss
When it comes to health and wellness, nothing replaces a healthy diet. Although using CBD can certainly help you to lose weight, you will only experience these health benefits when taken alongside a healthy diet.
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
Parray, H.A., Yun, J.W. Cannabidiol promotes browning in 3T3-L1 adipocytes. Mol Cell Biochem 416, 131–139 (2016). https://doi.org/10.1007/s11010-016-2702-5
Rossi, Francesca et al. “Role of Cannabinoids in Obesity.” International journal of molecular sciences vol. 19,9 2690. 10 Sep. 2018, doi:10.3390/ijms19092690
Shannon, Scott et al. “Cannabidiol in Anxiety and Sleep: A Large Case Series.” The Permanente journal vol. 23 (2019): 18-041. doi:10.7812/TPP/18-041
Murillo-Rodríguez, Eric et al. “Cannabidiol, a constituent of Cannabis sativa, modulates sleep in rats.” FEBS letters vol. 580,18 (2006): 4337-45. doi:10.1016/j.febslet.2006.04.102
Penner, Elizabeth A et al. “The impact of marijuana use on glucose, insulin, and insulin resistance among US adults.” The American journal of medicine vol. 126,7 (2013): 583-9. doi:10.1016/j.amjmed.2013.03.002
Ryan, Duncan et al. “Cannabidiol targets mitochondria to regulate intracellular Ca2+ levels.” The Journal of neuroscience : the official journal of the Society for Neuroscience vol. 29,7 (2009): 2053-63. doi:10.1523/JNEUROSCI.4212-08.2009
Iffland, K., & Grotenhermen, F. (2017). An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies. Cannabis And Cannabinoid Research, 2(1), 139-154. doi: 10.1089/can.2016.0034
Bergamaschi, Mateus Machado et al. “Safety and side effects of cannabidiol, a Cannabis sativa constituent.” Current drug safety vol. 6,4 (2011): 237-49. doi:10.2174/157488611798280924
Birnbaum, AK, Karanam, A, Marino, SE, et al. Food effect on pharmacokinetics of cannabidiol oral capsules in adult patients with refractory epilepsy. Epilepsia. 2019; 60: 1586– 1592. https://doi.org/10.1111/epi.16093
The Benefits Of Supermans For Posture & Core Strength
Great for all levels, the benefits and variations will elevate your performance to new heights.
We’ve all done a superman exercise at one point in our workouts. On the surface, it looks like a great exercise. Lie down, on your front, and hangout. But to get that Superman strength, knowing how to properly do this exercise holds the key for many benefits to aid in your overall performance and physical wellness. Great for lifters and fitness folks of all levels, the superman exercise is one to tuck into your workout routine for sure.
As a solid exercise for foundational health, the strengthening benefits of this exercise hold the key to really helping you on multiple levels. Aside from increased core strength, your lower body does get work done and while it may not be the gains a squat provides, the superman exercise still forces your legs to feel a burn. Improved posture will alleviate unwanted pain and keep you working harder in the gym, allowing you to lift more and feel stronger doing so (1).
Check out these awesome benefits and other variations of the superman exercise to really get you going so you look and feel great with whatever challenge you face in the gym or out of it.
Benefits
Strengthen Core
In order to properly perform this exercise, your core remains the foundation of not only proper form but also stability in the action (2). In order to effectively lift your arms and legs, your core must be engaged, and as those legs and arms go even higher, your core is isolated really working to hit that hard. With the core being a solid foundational base of strength for many lifts, this is certainly one exercise to enhance overall performance.
Improve Posture
Stemming from strengthening your core, the superman exercise allows for improved posture as a result of that more stable foundational support system. Take the deadlift for example. By engaging your core, you allow for a solid, stable base to then lift heavy weight. Even as you walk or sit, a stronger core allows you to stand taller and keep that spine long (3).
Alleviate Low Back Pain
Your lower back and glutes get a lot of attention with the superman exercise and allow for increased development with more advanced exercises and posture. By strengthening your core, low back, and glutes, smaller stabilizer muscles also see growth, thus alleviating any pain that may creep up during big lifts.
All Bodyweight
A benefit to any bodyweight exercise is that you don’t need any equipment. Especially during a time where people may be uncomfortable with going to the gym, finding unique exercises to advance your growth that you can do from the comfort of your home is a huge plus. Put this into a bodyweight workout circuit and you will be glad you did.
How To Perform Supermans
Performing the superman exercise is relatively simple, but it is important to remember good form. With simple exercises, we often overlook the really basic tips that make them super effective.
Start on your stomach with your arms extended overhead and legs fully extended as well. A relaxed head and neck and neutral spine are key for this. Really working to engage your core, contract those core muscles and allow for balance and stabilization in your spine. While doing this, simultaneously raise your arms and legs slightly off the ground, still keeping your head and neck neutral. Hold at the top for a brief pause and slowly lower back down to the starting position.
What To Watch Out For
When performing the superman exercise, it is important to remember to hold the position as solid and stable as you can. This is done by serious core engagement and by keeping your arms and legs as extended as possible. Always remember to breathe and stay as center as possible because breathing more efficiently will yield better results.
Superman Variations
Like any great bodyweight core workout, the superman exercise has many variations to really aid in your overall benefit. Depending on your experience, strength, and skill level, it doesn’t matter. You can still reap the benefits of this exercise by finding what works best for you.
Arms/Legs Only
For those who may find lifting both arms and both legs off the ground at the same time too difficult to start, working on raising just arms or just legs can be a great initial boost for getting you into this workout. Performed the safe way, the only difference is you will lift either both arms or both legs while keeping the other option down on the ground.
Alternating Superman
Alternating superman is another great variation of this exercise where you lift one arm and the opposite leg, thus alternating limbs as opposed to lifting all four. Switching between opposite sides will still give you great benefits and allow for a slightly easier variation on this exercise.
Reverse Superman
Reverse superman shakes things up a bit by actually having you on your back. Also referred to as a hollow hold, you will lift both arms and legs in a straight line towards the ceiling while working to really engage your core and feel a great burn.
Wrap Up
The superman exercise is a great bodyweight exercise to incorporate into any circuit or workout routine as a simple yet highly effective exercise. With the ability to strengthen your core, improve posture, alleviate low back pain, work your glutes and lower body, and need zero equipment, the superman exercise is certain to help make you feel like Superman himself. Trying variations offers diversity in the exercise and depending on your experience level, you can still enjoy the benefits of this workout. As a warm-up exercise, a mid-workout burn, or part of a post-workout ab circuit, this exercise slides easily into any of your routines so you see great gains and feel like the superhero you want to be.
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
Reiser, Fernando C.; Durnate, Bruno G.; de Souza, William C.; Mascarnehas, Luis P. G.; Bonuzzi, Giordano M. G. (2017). “Paraspinal Muscle Activity during Unstable Superman and Bodyweight Squat Exercises”. (source)
Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (2018). “Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
The 10 Highest-Rated Bicep Exercises
Best Biceps Exercises You Can Do
Biceps have been the symbol of strength and masculinity for a long time. Gym bros love training biceps and are one of the most often trained muscle groups. Broscientists around the world hardly skip a bicep workout.
No two bicep exercises are the same. You need to have a balance between isolation (single-joint) and compound (multi-joint) exercises to ensure an overall development of your biceps. We will list the five best isolation and compound exercises each in this article.
Before we get into the exercises, here is the bicep anatomy to help you better understand the muscles recruited while performing these exercises.
Biceps Compound Exercises
Barbell Curls
Barbell Curls are the gold standard when it comes to biceps training. Using the Olympic bar on this lift will help you get the best results. Switching between the shoulder, narrow, and wide-grips will help you target your biceps from different angles.
Dumbbell Curls
Dumbbell curls help in building the peak (brachii) and the long head (brachialis) of your guns. Most people make the mistake of supinating their wrists at the bottom of the movement. You should rotate your wrist in the middle of the movement while curling the dumbbell.
Hammer Curls
Hammer curls work the long head (brachialis) and the brachioradialis which runs from your wrist across the inside portion of your elbow and into your upper arm bone. You can perform the hammer curls with your thumbs over the dumbbell handle to better recruit your brachioradialis muscle.
Zottman Curls
The Zottman curls are a complete bicep builder. Zottman curls have the same curling motion as the normal bicep curls but you have to rotate your wrists at the top of the movement so your palms are facing the floor while you perform the negative motion. The curling motion works the brachii while the negative motion works the brachialis and the brachioradialis.
EZ Bar Curls
EZ bar can be a lifesaver for people with wrist problems. The EZ bar takes off the tension from your wrists as you curl the bar. The EZ bar can also be used to focus on the long and short heads of your biceps.
Biceps Isolation Exercises
Machine Preacher Curls
Machine preacher curls can completely exhaust your pythons. You should maintain a full range of motion while performing the isolation exercises. Performing drop sets on these isolation exercises will fill your biceps with lactic acid.
Incline Bench Dumbbell Curls
Incline bench dumbbell curls are different as compared to the standard dumbbell curls as this exercise restricts you from using momentum to lift the dumbbells. You’ll be able to lift lighter weights than you lift while performing the normal dumbbell curls.
Cable Bicep Curls
Incorporating cables into your workouts is a great idea as they can completely smoke your muscles by putting constant tension on your muscles throughout the exercise. While using the cables, you will have tension on both the concentric and eccentric motions. On the other hand, you only have tension on the concentric movement while using dumbbells.
Concentration Dumbbell Curls
Isolation exercises primarily help you in building the peak and definition in your biceps. The concentration curls work your brachii. Maintaining a mind-muscle connection and squeezing your pythons at the top of the movements is a must to get the best results.
Overhead Cable Curls
The front double bicep is the most common pose and the overhead cable curls help you in shaping your guns for this pose. Keep your elbows pinned at a place and squeeze the living hell out of your biceps at the top of the movement.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How This Frank Zane Workout Can Boost Gains & Save Time
These workouts from Frank Zane are great as a three-day training cycle to still see awesome growth.
Frank Zane is a retired professional bodybuilder and three-time Mr. Olympia champion. As a member of the IFBB Hall of Fame, his physique is one that history remembers given his methodical approach to symmetry and proportion.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to Olympia legends for that sought after advice.
Frank Zane is a legend in the bodybuilding world, and although he has since retired, his workouts still hold clout as ones to boost your growth and give you an aesthetic you want most.
Full Name: Frank Zane (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
185 lbs.
5’9’’
06/28/1942
Division
Era
Nationality
Under 200 lbs.
1960, 1970, 1980
American
Frank Zane sought an approach that saw him lifting heavier and he programmed what is seen as a three-way split used by bodybuilders and amateurs alike. For its ability to boost gains and save time, this style is one to try especially given our busy schedules. Let’s check out this awesome workout from Frank Zane and see if we can get the right proportions like Zane did himself.
About Frank Zane
Frank Zane is a former American pro bodybuilder known for his extreme focus on symmetry and proportion. Given his strict attention to detail with supplementation and a Bachelor of Science degree from Wilkes University, he was given the nickname “The Chemist”. His pro debut in 1961 at Mr. Pennsylvania would spark a long career that would put his physique in the history books as one to not take lightly. Competitors feared Zane and his shredded physique for they knew what a fierce opponent they were up against.
This proved to be true, for Zane would go on to win the Mr. Olympia contest three years in a row spanning from 1977 to 1979. After that, with a string of injuries and minor setbacks, he would see the podium a few more times but never quite managed to squeeze out another Olympia win. He retired in 1983 and became an author, as well as appearing in a few films. His induction into the IFBB Hall of Fame cemented his legacy in the history books as one of the top bodybuilders of all time.
Frank Zane Training Routine
Frank Zane’s training routine saw a three-way split when it came to exercise and how he structured his workouts. Working with heavier weight, he would use one powerlifting movement in each workout that was modified to his personal preference. By dividing these workouts up into three sections, it allowed him to capitalize on efficiency while not sacrificing any work to each respective muscle group. This would ensure that he could continue regularly training without dealing with unwanted soreness or fatigue.
Workout #1: Back, Biceps & Forearms
Exercise
Sets
Reps
Deadlifts
6
10-12
T-Bar Rows
3
10
Front Pull Downs
3
10
One Arm Dumbbell Row
3
8
One Arm Dumbbell Concentration Curls
3
8-10
Alternating Dumbbell Curls
3
8-10
45-Degree Incline Dumbbell Curls
3
8
Barbell Reverse Curls
3
10
Seated Barbell Wrist Curls
3
10
Workout #2: Legs & Calves
Exercise
Sets
Reps
Squats
6
10-12
Lying Leg Curls
3
10-12
Leg Extensions
3
10
Standing Calf Raise
3
12
Donkey Calf Raise
3
12
Seated Calf Raise
3
8
Workout #3: Chest, Triceps & Shoulders
Exercise
Sets
Reps
Barbell Bench Press
6
10-12
Incline Dumbbell Press
3
10
Decline Dumbbell Flys
3
10
Dumbbell Pullover
3
12
Close Grip Bench Press
3
10
One Arm Overhead Extensions
3
8
V-Grip Press Down
3
8
Bent Over Dumbbell Lateral Raise
3
8
Side Cable Raise
3
8
Ab Workout
Exercise
Sets
Reps
Leg Raise
4
25
Crunches
4
25
Seated Twists
1
100
Hanging Knee Ups
4
25
Cable Crunches
4
25
Round 2: Seated Twists
1
100
Featured Supplement
While Frank Zane was given the nickname “The Chemist” for his precision with supplementation, he knew how important it was to find the right supplements to boost growth, as well as work towards an efficient recovery. Since we all know the benefit of great supplements and what they can do for our gains, we wanted to share with you a solid protein supplement that is vital in boosting growth and working towards a quality recovery. While finding a good supplement can be challenging, we hope to make your life a bit easier by providing you with an awesome product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Wrap Up
Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a carefully sculpted and proportioned physique. Now its our turn to take the reigns and seek to mirror what Zane did during his illustrious career. This workout is one to try for it will really work to boost all of those gains and give you what you want most out of your workouts. This great three-way split workout is one to give you the best benefit out of an awesome workout that you need.
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 Frank Zane Instagram
2021 Musclecontest Ireland Pro Qualifier
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