Muscle Chemistry Archive
Try These Easy Exercises To Test Your Heart Health At Home
Selection of food that is good for the brain.
It can be a scary thought to visit a doctor these days, but there are still ways you can take charge of your fitness from home.
A lot of us suffer from vague anxieties about our health. Who here hasn’t had a headache and turned to WebMD to find out they have brain cancer or terminal encephalitis? Although the internet is riddled with fake news and bizarre fad diets and exercise trends that offer you too good to be true results, don’t panic: there are still ways you can take charge of your health that are based on science and are actually fairly simple.
Here are a few ways you can test your heart health from home without a trip to the doctor’s office.
How fast can you climb four flights of stairs?
A recent study done by the European Society of Cardiology found that being able to climb four flights of stairs in less than a minute is a clear indicator of good heart health.
“The stairs test is an easy way to check your heart health,” said study author Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain. “If it takes you more than one-and-a-half minutes to ascend four flights of stairs, your health is sub-optimal, and it would be a good idea to consult a doctor.”
Patients who were asked to climb four flights of stairs in under a minute and were unable to do so were far more likely to have undiagnosed coronary artery disease. If you have stairs in your house, this is a great and easy way to quickly test if your heart is relatively healthy. If you’re not able to complete this exercise, it may be a sign that something is up. However, there are many other ways you can measure your heart health from home.
Invest in an at-home blood pressure cuff or pulse monitor.
These are tools used by doctors to gather valuable metrics on the health of your heart that you can easily have in your own home. Blood pressure cuffs and pulse monitors can be used to check your heart rate and pulse before and after you work out. This can help you figure out if you’re in the optimal range for your age, gender, and weight group or not. This is also even more accurate than the stair test because it provides you with actual diagnostic criteria to understand how your heart is working.
This is obviously most relevant for those of us who work out with heart disease, but everyone can benefit from learning more about how their workouts affect their bodies. You might be surprised that your blood pressure is higher after working out than you realized — 1 in 5 adults who have high blood pressure have no symptoms and would never know without a blood pressure cuff check.
Do you find yourself getting out of breath during aerobic exercises?
This probably comes as a surprise to no one but aerobic exercises are some of the best for improving your heart health. Aerobic exercises improve the circulation of blood through your body and directly reduce your blood pressure and heart rate.
Although not as specific as the stairs test, aerobic exercises can be a great general indicator of your heart health. For example, if you find yourself unexpectedly out of breath during light aerobic exercise, you may have an underlying heart condition. This is also true if you feel extremely tired out by a light amount of aerobic exercise — there may not be enough oxygen in your blood traveling to your muscles. This isn’t an indicator alone that something is wrong, but it is something to keep an eye on.
With these three tricks in your back pocket, it should be easy to keep track of your heart health from home. But they aren’t a substitute for a real doctor if you are showing signs of having heart problems, so do make an appointment to see your doctor if it seems like something is wrong.
William Long Becomes the First Natural Athlete to Sign Multi-Media Contract in the Sport of Natural Bodybuilding
INBA/PNBA 3x Natural Olympia champ William Long signs a multi-media contract with Generation Iron, INBA/PNBA, and Iron Man Magazine.
Athletes want to be recognized for their hard work and dedication in all sports. And the sport of natural bodybuilding is no different. However, with the agreement between an International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor and authoritative media and natural bodybuilding companies, the time for accelerative growth and respect in natural bodybuilding is now.
William Long, a legend in the Men’s Physique in natural bodybuilding – precisely the INBA/PNBA league – will help bridge the gap between natural bodybuilding and other popular sports to recognize athletes’ accomplishments. The success and loyalty he’s had in the league have paved the way for him to be the first athlete to sign a multi-media contract with powerhouse strength sports and fitness media companies – Generation Iron and Iron Man Magazine – and the largest natural bodybuilding federation – INBA/PNBA. On Instagram (IG), the INBA/PNBA published a post stating:
“Loyalty Has Its Rewards!
PNBA 3X Natural Olympia Champion William Long @ricecracker2487 is the first to sign a Multi-Media Contract with the
@inbapnbaglobal_official
@ironmanmagazine
@generationiron
INBA PNBA Elite Natural Athletes will be recognized globally on authoritative platforms and be the ICONS of the Natural Bodybuilding Industry.
As the Global Leaders in Natural Bodybuilding, “Serving The Elite Natural Athlete” has been our motto for 33 years and will always continue to be”
You can see INBA/PNBA’s full post and IG clip below:
https://www.instagram.com/reel/CX2GGsXFmXW/?utm_source=ig_web_copy_link
Contract Regulation
According to the INBA/PNBA board, the contract will be “An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of Natural Bodybuilding, exploiting Association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.” It will help assist the athlete with:
Promotion
Brand building – digital media write-ups, social media posts, photoshoots
Special guest appearances, posing, and seminar sessions
Iron Man Magazine nutrition ads and endorsements
To earn a contract, the athlete must be an INBA/PNBA athlete and be in good standing in the league. The competitor must also be willing for professional growth and agree to in and out of competition drug testing via World Anti-Doping Agency (WADA).
The “OG” of Men’s Physique
William Long became known as “The OG” after becoming the first PNBA Men’s Physique Natural Olympia champion. Subsequently, he went on to win two more Men’s Physique Natural Olympia titles and is the reigning champ. He’s also a 2019 natural bodybuilding Hall of Fame Inductee and known for being the best dressed Vegeta at LA Comic Con’s.
If there’s one thing for sure, the INBA/PNBA league treats its exceptional and loyal athletes with the utmost respect. William Long concurs. On social media, he said:
“No other organization rewards and promotes their athletes more than @inbapnbaglobal_official. You want the best you have to compete with the best. Best tested and more cash and prizes.”
We’re excited to see which athletes will earn future contracts!
Generation Iron would like to congratulate William Long for signing his multi-media contract! We’re looking forward to working more closely with you!
Follow us on Instagram, Facebook, and Twitter for more INBA/PNBA competitor news!
Arnold Schwarzenegger donates 25 tiny homes to homeless veterans in California
Arnold Schwarzenegger made a $250,000 donation toward the cause.
Arnold Schwarzenegger is the former Governor of California and he is continuing to make contributions to the state. On Thursday, the greatest bodybuilder of all-time donated 25 tiny homes to shelter homeless veterans in West Los Angeles.
Schwarzenegger joined forces with Village for Vets to make this happen. This is a nonprofit organization that is dedicated to providing food and shelter to homeless and at-risk veterans. Veterans Affair Secretary Denis McDonough and volunteer organization American Veterans also helped in building the homes.
Schwarzenegger took to Twitter on Dec. 23 to make the announcement.
“Today, I celebrated Christmas early. The 25 homes I donated for homeless veterans were installed here in LA. It was fantastic to spend some time with our heroes and welcome them into their new homes.”
Today, I celebrated Christmas early. The 25 homes I donated for homeless veterans were installed here in LA. It was fantastic to spend some time with our heroes and welcome them into their new homes. pic.twitter.com/2mHKfoZ65V
— Arnold (@Schwarzenegger) December 24, 2021
Arnold Schwarzenegger made a great career for himself in America after coming over from Austria. He won seven Olympia titles and was the most influential bodybuilder during his time. He is still widely considered as the best of all-time. Schwarzenegger then made appearances on the big screen and was a successful politician.
Due to his success, Schwarzenegger feels the need to give back as much as possible. He went on FOX 11 Los Angeles during “The Issue Is” to discuss this latest project with Elex Michaelson.
“I’ve made and have this great success because of America. If it isn’t bodybuilding, if it isn’t business, if it isn’t show business, movies and politics — whatever I tackled I achieved because of America, so to me, it’s always great to give something back.”
Many veterans have spoken out about this since receiving homes. This includes veteran Bruce Henry Cooper who said that this has “been a life-saver.”
Village for Vets builds tiny shelters that provide an elevated standard of living from tent encampments while veterans are on their journey to find permanent housing and stability. This is not a permanent solution but it is a way to shelter veterans who do not have proper housing.
Arnold Schwarzenegger continues to be an influential voice and figure in California. The work that he has done has made a difference and this can be added to the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Anabolic Doc: Bodybuilding Is Not Worth The Steroid Use Required To Succeed
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The Anabolic Doc believes bodybuilding success requires good genetics and steroid use – and advises reassessing your goals away from the sport.
Dr. Thomas O’Connor, aka the Anabolic Doc, has always maintained an empathy and understanding of bodybuilders and strength athletes who use steroids. The doc was “bitten by the bug” himself – as he puts it. He understands that an athlete will always want to do whatever it takes to succeed.
But if he were to give advice to a young aspiring bodybuilder before they become passionate and embedded into the sport. His advice would be to “reassess” their goals and back away from bodybuilding. This is because he believes that steroids are mandatory to succeed in the sport. And he sees the damage to health it causes too severe to ever recommend. In our latest GI Exclusive, the Anabolic Doc explains why he feels bodybuilding is not worth the steroid use that comes with it.
We recently had a very lengthly video conversation with Dr. Thomas O’Connor, aka the Anabolic Doc. This conversation has been released in segments over the past few weeks. As always, the doctor provides very empathetic and educated information about drug use in the sport and its long term consequences. So we decided to ask him – what advice would he give to a young aspiring bodybuilder who is interested in going pro?
Many amateur bodybuilders feel the pressure to use steroids to succeed. It’s a slippery slope. If one person is winning on steroids, then others feel the need to use to be on an even playing field. Before you know it – steroid use becomes the norm. This is the world that many amateur bodybuilders are entering. While not literally mandatory, it’s a pressure that can manifest in aspiring athletes.
That’s why The Anabolic Doc, while emphatic to athletes and their passions, would strongly advise that aspiring bodybuilders back away. He whole heartedly believes the steroid use is not worth it. He’s seen the data and he’s worked with enough bodybuilders post-retirement to know the suffering they go through. If a bodybuilder believes that steroid use is necessary to succeed in the sport, the doctor believes that the athlete should simply find another goal completely.
“You have to have great genetics and then you have to do steroids,” the Anabolic Doc states in our interview in regards to competitive bodybuilding. He continues:
“I would advise 100% to reassess your dreams and goals and not to do it [bodybuilding].”
The Anabolic Doc understands that a person, regardless of sport or even goal, will do whatever it takes to succeed if they are passionate about the subject. This is unavoidable. So for those on the fence and not fully embedded into the sport – Dr. O’Connor seems to see this as a way out. Jump ship before you get sucked in and start making sacrifices that can lead to health issues in the long term. As much as the doctor is a strength athlete at heart himself – he knows too much of the data and experiences to ever fully recommend going down that path.
Do you agree with the Anabolic Doc? And do you think that steroids are necessary to succeed in the sport? Watch his full comments in our latest GI Exclusive interview segment above – and then decide for yourself!
John Haack Tops Official Personal Record With 755-Pound Squat
John Haack bested his competition best squat by 5.4 pounds.
There could be some big things coming for John Haack in 2022. He is already considered to be one of the best powerlifters in the world and there could be some more records broken soon. Haack is getting ready for the Hybrid Showdown 4 on January 15-16 in Miami. In a recent training session, Haack topped his competition-best squat with a 342.5kg (755lb) squat.
Haack’s best squat in competition is currently 340kg (749.6lb). It seems as though he will be able to break this personal record come January, especially since there is still three more weeks of training until competition. Haack stepped up to the bar with wrist wraps and a lifting belt to accomplish the feat.
John Haack has quickly become one of the best lifters in the world. He competes in the 90kg division and holds the total world record. He became the first lifter in this division to surpass 1,000kg total with a 1,005.5kg (2,216.7lb) performance. It is not crazy to say that he will continue to build on that record and it could come during the Hybrid Showdown 4.
This is not the only lift that was eye-opening in recent days. Haack also took to Instagram to show off a massive paused bench press of 265kg (584lb). The powerlifter took to the bench with just west wraps and pulled off an impressive lift.
“Had to change up training days to accommodate @that_hugeasian_guy Christmas plans. Working on pauses with this top single of 265kgs/584lbs.”
John Haack has a personal best of 579.8 pounds on bench in competition. He was able to exceed that number with a pause. Haack has also pulled off a 600.8-pound bench press in a recent training session. There is no doubt that he will attempt to set a new personal mark very soon. He is moving a different level of weight recently in all three lifts but his bench press numbers continue to grow.
The 2022 year is coming and Haack seems to be in incredible shape heading into competition. If social media is any indication, Haack is ready to set some new marks and accomplish some lifts that have never been done before. This makes the Hybrid Showdown 4 a must-see competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bodybuilder accused of shooting parents at Long Island mansion
New York bodybuilder Dino Tomassetti shot his parents on Saturday morning.
Dino Tomassetti, 29-year-old Brooklyn bodybuilder, has been accused of shooting his parents at their Long Island mansion on Saturday. He was identified on Sunday after the attack that occurred on Christmas morning at the parents’ $3.2 million property, according to the NY Post.
Nassau County cops said that the incident happened after 10 a.m. and both parents had to undergo surgery for wounds. Rocco Tomasetti, 65, was shot in the back and Vincenza Tomassetti, 64, was shot in the head. Rocco was said to be in more serious condition.
Dino Tomassetti fled to New Jersey in a Cadillac Escalade following the shootings. He was able to be tracked though the GPS in the vehicle. This is when New York police contacted the Mahwah Police Department for help once Tomassetti was believed to be in the area. He was caught around 2 p.m. on Saturday. Tomassetti will remain in custody in Bergen County and will be charged as a fugitive from justice.
Tomassetti will be moved to Nassau County and his New York charges will depend on the condition of his parents.
The Brooklyn bodybuilder has been working as a personal trainer at Retro Fitness locations in Forest Hills and Glendale, Queens. His Instagram page has shown off many personal record lifts. This includes a 725-pound deadlift, 625-pound squat, and 550-pound benchpress.
The family’s fortune has come from Rocco Tomasetti’s work owning Empire Transit Mix. This is a construction company that provided the concrete for the Freedom Tower. The bodybuilder’s grandfather, Dino Tomassetti Sr., also owned a construction company named Laquila Group. Projects for this company included headquarters for Goldman Sachs and Bank of America.
Tomassetti’s mother owns Starz, a dance studio on Broadway in Lynbrook. Neither company was aware that there was a shooting.
Dino Tomassetti will remain in custody until the condition of his parents becomes more clear. There has not been a reason revealed for the shooting and those close to the family were surprised to hear about it.
This is an ongoing story and more details will be revealed at a later time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Gives Impressive Off Season Update, Looks Better Than Most Pros
Nick Walker showcases off season physique that’s better than most stage ready pros.
2021 Arnold Classic champion Nick Walker showcases his off season physique in recent update. From what we can see, Walker looks so incredible in his current form that he could defeat stage ready pros.
There are some bodybuilders that just have that it factor. These competitors have the genetics, the will, and the stage presence to become the best of the best. While it still requires them to put in consistent hard work, at the end of the day you can just tell that they have a knack for the game.
Nick Walker is one of those competitors.
After conquering the 2021 Arnold Classic Nick Walker became one of the front runners to crack the Olympia top three. While he may have ended up in fifth place, Walker acquitted himself well and many believe he could placed higher. There were also some individuals who criticized Walker’s physique as being a bit too bulky. Of course everyone has an opinion and what is undeniably clear is that Walker has an insanely well muscled frame.
While he may be sitting out the 2022 Arnold Classic Nick Walker is hard at work in the gym. Walker recently posted a number of physique updates that are truly mind blowing.
I don’t take my offseasons lightly
It’s clear that Nick Walker is reaching a whole new level. These additional updates shows that if he did choose to compete at the 2022 Arnold Classic he would certainly be a front runner to win the show.
Never miss a meal
Never miss a workout
The secret is consistency, stay dedicated, stay disciplined and speak everything you want to achieve into existence and watch how far you’ll go.
One year from now im hurting everyone’s feelings.
Nick Walker is looking incredible during his off season. We’ll have to wait and see what show he chooses to compete at, but no doubt he’ll be a favorite to win.
What do you think of Nick Walker and his off season physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer 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.
Fish Oil, Bodybuilding Goals & The Benefit Of It For Your Diet
Fish oil is one supplement that can boost performance in and out of the gym.
The supplement market is saturated with so many options to help boost athletic performance and bodybuilding training, but fish oil is one of those popular supplements to aid in your overall health that must be in your dietary regiment. As a great source of omega 3s, fish oil and the health benefits it possesses should be placed into your diet to help you really see gains with fish and other omega 3 oils and supplements.
Of course, as a bodybuilder, it is important to maintain a careful diet and strict exercise to see those big gains come to life for your bodybuilding goals, but supplements like fish oil are simple ways to provide energy and nutrients to optimize your health and wellness and shouldn’t be overlooked. Fish oil is one that will prove to be effective for your weightlifting and rehab needs without feeling forced to search for the right nutrients.
Having a one stop shop for your health and wellness needs is a great way to help ensure immune health and other bodily functions are covered well with fish oil no matter what your needs may be with fish oil supplements, bodybuilding goals, and performance.
Praised for its overall benefits when it comes to heart and brain health, fish oil supplements are also that nice boost for energy ultimately leading to muscle growth and fat loss. With so much going into your body for that pre-workout boost, and so much depletion during that grueling and strenuous training session, fish oil will aid in rehab and ensure you retain those vital nutrients for your benefit.
Recovery is vital for muscle growth and that desired bodybuilding physique we strive for is just around the corner with a great fish oil supplement. Don’t let poor recuperation hurt those bodybuilding goals in your quest to be as shredded as possible and help maintain muscle protein, either for competition or that confidence boost to make you look and feel great so people can be comfortable with their weight and what they eat.
What is Fish Oil?
Fish oil is a fatty acid derived from the tissues of oily fish, such as trout, salmon, and sardines. What has given fish oil so much attention is the fact it contains omega-3 fatty acids, something your body cannot produce on its own. There are three important types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
ALA is most commonly found in plants, while DHA and EPA are in most animal foods. For people who eat a lot of fish or other foods high with omega-3s, taking a fish oil supplement is not necessary, but considering smaller doses are also beneficial to help ensure you keep feeding your body with those vital omega 3 nutrients per day.
Benefits Of Fish Oil
Increased Recovery Time
Fish oil supplements can aid in recovery and speed up the rehab process, allowing for more efficient growth and muscle building. Known to possess anti-inflammatory properties, it can be extremely beneficial when working out, or even pre-workout, to get your mind and body right for an effective bodybuilding lift. Its ability to reduce muscle soreness (1) is also something very effective when it comes to your body repairing those tiny muscle tears that occur during your sessions.
Faster recuperation means more gains and the ability to recharge before each and every session, with the help of protein. This will help ensure that the next days training will be just as good, if not better, than the previous days training session to keep the gains train rolling and to help you with muscle building and shedding body fat with healthy fish oil capsules.
Burning Excess Fat
Although a fatty supplement, fish oil can actually increase your metabolic rate allowing you to burn more calories and work more efficiently to burn fat to see that bodybuilding aesthetic. By not taking in the proper nutrients, it can be easy to burn lean muscle instead of fat, which is quite the opposite of what you want to do. With a solid training routine, this can be very effective with fat loss (2).
With fish oil in your dietary regiment, you can keep your body replenished with what it needs while not compromising your goal of increasing lean muscle and losing fat. That desired, shredded physique is right around the corner for you to enjoy all the benefits of a great body, as well as watching you achieve those bodybuilding goals and help increase muscle protein while losing body fat each and every day for that daily dose of exercise. Just what people want and need to reduce their weight and lead healthier lives.
Promotes Heart Health
Maintaining a healthy heart goes without saying for anyone, bodybuilding athlete or not. But for those who constantly work out and keep the body pushed to the max, keeping your heart in top shape is often taken for granted. Fish oil is great for preventing plaque build-up in the heart and can lower blood pressure, which can improve blood circulation and keep you pumping efficiently. While also assisting in cholesterol control, fish oil can help lower your risk of a heart attack (3).
Supports Mental Health
The stress of eating well and working out all while trying to be healthy in your everyday life can be exhausting, especially for those bodybuilding goals. With a regular dose of fish oil, you can improve your mood to be happier and more engaged inside and out of the gym. What fish oil does is it supports the level of serotonin in your body, which keeps you feeling good.
Often times, high-carb foods can provide someone with serotonin which is why they are often craved. But with fish oil, you can manage your stress, anxiety, and depression (4), while getting enough serotonin to keep you feeling good which is what bodybuilders want.
Is It Effective?
Taking a healthy dose of fish oil is great for the wide array of health benefits involved. The ability to increase performance is something any athlete strives for and fish oil allows for a no-stress, healthy way to get there. It’s anti-inflammatory properties are perfect for those looking to recover fast and not feel bogged down by pain in the gym. Muscle soreness can be unfortunate and really hurt your ability to push harder through any workout ultimately leading to a not as effective workout overall and this is where fish oil can help preserve that muscle protein that many people struggle to keep with a diet or exercise program for bodybuilders.
Trial and error is the best way for anyone to experiment with a fish oil supplement to see what works and what doesn’t, but the benefits of fish oil have long been debated and the jury is out that it can be very beneficial for your overall health and bodybuilding goals. If you already consume fatty fish or other foods that contain omega-3 fatty acids, look into smaller doses to keep those nutrients flowing through your body.
Although the trial and error process can be tedious, just know it is a long game to get you to where you want to be and that those gains unfortunately don’t happen over night. Keep at it and really enjoy the process of getting to where you want your bodybuilding training and performance goals to be through a diet or exercise program and by taking any dietary supplement.
Some foods that are high in omega-3 are:
Vegetables
Spinach
Broccoli
Avocados
Kidney beans
Fruits
Mangoes
Blueberries
Nuts & Seeds
Flax
Walnut
Chia
Other sources
Salmon
Sardines
Egg yolks
Lamb
Tuna
Wrap Up
For a long time, studies and research have shown that fish oil can be quite beneficial for you. Whether it be for athletic performance or everyday living, fish oil provides those much-needed nutrients that are hard to find. Since your body cannot produce omega-3 fatty acids, it is imperative you get them from either a supplement or food incorporated into your diet by taking any dietary supplement.
The benefits are immense from boosting athletic performance, to promoting heart health, to improving mood, all of which play a role in having an efficient and effective workout to lose fat and build muscle. For bodybuilders who deplete their bodies of much needed nutrients to accomplish the goal of big gains and that toned physique, it is vital to use a supplement to re-charge the system. Fish oil is a great way to do so and is the perfect supplement to add into your daily routine.
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
Jouris, Kelly B.; McDaniel, Jennifer L.; Weiss, Edward P. (2011). “The effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise”. (source)
Du, Shichun; Jin, Jie; Fang, Wenjun; Su, Qing (2015). “Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials”. (source)
Roeder, Amy (2019). “Omega-3 fish oil rises to top in analysis of studies”. (source)
Su, Kuan-Pin; Matsuoka, Yutaka; Pae, Chi-Un (2015). “Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders”. (source)
How Smith Machine Lunges Isolate Your Legs For Growth
Beef up your legs with smith machine lunges.
While using free weights to enhance our leg day is great, a smith machine can be of great assistance and smith machine lunges are a safe and effective way to build lower body strength. While there are many exercises to perform to build those legs, using a smith machine can allow you to work on form while also packing on the weight to really increase growth. While some may not approve of smith machine lifts, don’t let that deter you from a great exercise in smith machine lunges.
Lunges are a great way to build strength and promote power and explosivity. For those sport specific movements, the benefits of the lunges cannot be overstated. For bodybuilders looking for a real increase in size, what you will find is that lunges allow for those quads to become defined. A great exercise to include in your leg day routine, lunges, in particular smith machine lunges, can give you the best lower body development around.
Let’s take a look at smith machine lunges and see what makes this exercise so great. From what it is, to muscles worked, the many benefits associated with it, and how best to perform it, you will have all the tools to enhance your gains and build serious lower body strength.
What Are Smith Machine Lunges?
Smith machine lunges are an exercise using the smith machine to target your quads, as well as other lower body muscles, in a compound movement to increase strength and provide for many other benefits. A pushing motion, this also works to improve power and explosivity and as a beginner exercise, is great for those lifters of all ages. Since this uses the smith machine, it is a safe exercise, but focusing on form is key for you don’t want to build bad habits. Nice alternatives exist using free weights, like barbells, dumbbells, and kettlebells as well to shake up your workouts.
Muscles Worked
With smith machine lunges, your quads are the primary muscle worked. As a result of the pushing movement, your quads will feel a burn and will receive the most gains. Other secondary muscles associated with and worked with this exercise are your hamstrings, calves, glutes, and adductors. All of these work for strength, support, and stabilization of the movement to better enhance growth. Since your core should be engaged throughout, you do get some core work done here too.
Benefits Of Smith Machine Lunges
The benefits of smith machine lunges are hard to ignore and putting this in your routine will be a game changer. For those who dread leg day, change that mindset and look to include a great workout into the mix.
Benefits of smith machine lunges include:
Increased quad growth: Working to really improve strength and size in those quads, smith machine lunges can give you that desired growth you want most (1).
Other lower body development: By working other lower body muscles, you can target muscles like your hamstrings and glutes for better development of your lower half.
Less back strain: With the smith machine, you can focus on form and alleviate any unwanted strain on your back, especially your low back.
Improved lifts: Working this into your routine, you work to build more improvement with bigger lifts like the squat.
Nice variation: This is a nice variation of the traditional lunge that allows you to pack on weight to see even bigger growth.
Enhanced safety and effectiveness: The smith machine can enhance safety and effectiveness by providing the chance to focus on form and give you a chance to increase weight in an ambitious, yet responsible, way.
How To Perform Them
Here are the steps for performing smith machine lunges:
Position the bar on the smith machine to where it is most comfortable. Step under and have the bar rest on your shoulder blades. Using a pad will help here too.
Lifting the bar off the rack, step one foot forward into a lunge with your back knee almost touching the ground.
Drive through your foot and return to the starting position.
Repeat for your desired number of sets and reps.
Best Smith Machine Exercises To Pair With
The smith machine and smith machine exercises tend to be understated but what these can do are increase your gains by allowing you to focus on form while still packing on weight. Other great exercises for the smith machine include those like the smith machine deadlift, to really give your overall deadlift development a boost, and front squats, so you can challenge yourself without unwanted strain.
To isolate certain muscles, smith machine calf raises and smith machine shrugs will allow you to focus on that singular group to build better strength and size in an effective way.
Smith Machine Lunges Alternatives
The nice part about this exercise is that there are many alternatives you can use to change up your workouts to still see similar gains for this exercise. While smith machine lunges are a variation of the traditional lunge already, knowing the other exercises that involve the lunging motion can better improve strength, power, and explosivity for only the best gains to your lower half (2).
Alternative exercises to the smith machine lunges include:
Dumbbell Lunges
Barbell Lunges
Kettlebell Lunges
Bulgarian Split Squats
Single-Leg Press
Reverse Lunges
Step-Ups
Wrap Up
Smith machine lunges are a great lower body exercise to increase quad growth while aiding in the development of those other lower body muscles. With benefits like strength, size, less back strain, and more gains, this is a must have in your leg day routine. Plenty of alternatives exist as well to shake things up and provide for a perfect lower body routine. Give smith machine lunges a try and see what these can do for all your lower body gains 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 Envato
References
Jonhagen, S.; et al. (Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Cronin, J.; et al. (2003). “Lunge performance and its determinants”. (source)
How to Turn Your Toothpick Neck into a Wood Log
Build a Thick Neck With These Exercises
Many people will be curious after reading the title as only a few people in gyms around the world train their necks while the others have a pencil neck. It might come as a shock to them that you could develop the muscles in your neck.
Just like other muscles in your body, the muscles in your neck can be developed through training. Although you’ll need to be careful while training your neck as a small mistake can lead to an injury.
Neck Rotations
Many people these days have a desk job which makes them lean onto a laptop for the majority of the day. The awkward position while working on a laptop can cause problems like cervical pain and headaches.
Spending five minutes on rotating your neck in the morning can get you incredible results and fix the neck pain happening due to working on a computer. Neck rotations are also the easiest exercise on the list.
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Neck Bridges
We get into the serious business of developing a thick neck with the neck bridges. The neck bridges are commonly performed by boxers, MMA athletes and wrestlers in their training. These athletes take a lot of hits on their heads and having a strong neck keeps them from being knocked out.
The beck bridges are hard to perform and when you’re starting out, they should be done under the supervision of someone who knows how to do them correctly. While performing the bridges, hold the position where you feel a tension in the neck until the tension starts to fade away.
If the bodyweight version of the bridges feels easy, you can add resistance by placing a weight plate on your chest. Start with performing the orthodox bridges and once you get better, do the neck rotations as you get into the ‘bridge’ position.
Neck Curls
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Neck curls are fairly easy to perform, but you need to make sure your ego doesn’t get in the way. For the neck curls, place your chest on an incline bench, so your body is aligned from the top of your neck to your toes.
Use a head harnesses or simply hold a weight plate at the back of your head. Slowly lower your head and then raise it so your chest is lifted an inch off the bench. Hold the rep at the top and the bottom of the movement.
You can also perform this exercise on the cable pulley machines or with resistance bands. Both of these variations will add constant tension on your neck throughout the range of motion.
Shrugs
The trapezius muscle forms a big part of the neck and training the traps can help with the neck development. For the shrugs to help get rid of the pencil neck, make sure you maintain a full range of motion.
While performing the shrugs, try to touch your ears with your shoulders and hold the rep at the top of the movement. Perform three sets of 15-20 reps on each exercise. You can adopt the same approach to training the neck as the calves.
Do you train your neck? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.