Muscle Chemistry Archive
Ryan Crowley Gets Extremely Honest On How Social Media Hate Emotionally Affects Him
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Ryan Crowley gets surprisingly candid about his relationship with social media and online hate.
Ryan Crowley, in part, discovered bodybuilding due to being bullied as a child. It’s a story we’ve heard countless times before in the sport. He sought to become physically strong to avoid being bullied in his future. Now Crowley is a promising bodybuilder (recovering from a major injury) and looking to make a big splash in the industry. Yet somehow he still faces the same kind of bullying he remembers from childhood. This time in the form of hateful online comments. Has his past experiences helped him develop thicker skin? In our latest GI Exclusive, Ryan Crowley opens up about how he interacts with social media online bullying – and how it still emotionally affects him.
Whether you like it or not, social media is here to stay. It’s also a big part of modern bodybuilding. No longer do pro competitors need magazines to display their stunning physiques. They can each amass followings on Instagram, Twitter, YouTube, and Facebook. They can directly engage fans. They can share updates whenever they want. There is no longer a gatekeeper between the athlete and the audience.
In many ways this is fantastic. It opens the doors wide open for new kinds of success. But it also brings a very ugly side of the internet front and center into every bodybuilder’s inboxes. Bullying and hate from anonymous users can mount across comments and DMs. There’s a lot of positivity too, which must be acknowledged, but the hate comes through in a way that was otherwise impossible before the web. This is something Ryan Crowley is all too familiar with.
We’ve spoken with others about the vitriol that can come through online commenting. In the case of Chef Rush, for example, it took the form of hate speech. Joey Swoll also revealed to us the death threats he would receive. It can get very dark. Ryan Crowley is a bodybuilder who has experienced bullying far before the internet. As a chubby child, he was often the butt of many jokes. This certainly emotionally affected him. To combat the sadness – he sough to become strong and eventually discovered bodybuilding.
Now an adult, he strangely finds himself, in some ways, back where he started. While he is no longer overweight, he faces hateful comments online due to having a rather large social media following. During our video conversation, Crowley became extremely candid and open about how this affects him. In some ways, he becomes the same young boy that he was being bullied in his past. He admits to reading the hurtful comments and letting them deeply affect his mood.
He tells us this with a smile on his face in the moment. It’s as if he is completely aware how silly it is to let strangers have such a hold over him. But he’s also aware that he can’t help his gut emotional response to these kinds of comments. We’re all human after all. He knows he should simply not read the comments. Just ignore them. But he reads through them anyway.
He also admits that being so easily affected by the comments triggers more comments:
“I wear my heart on my sleeve and I’m very sensitive. And they know this. This is why they say this stuff because they know it gets to me. It’s just something I get on with, you know? It gets to me and then I get on with it.”
This is classic bullying. The more the bully knows that they are triggering a response. The more they continue to push harder. Of course, Ryan Crowley is not disabled by these hateful comments. They do not freeze up his life into misery. As he states, he’s able to move on. But he also comes back for more. He pours over his comments, gets upset by certain hateful statements, uses his girlfriend for support, and then tries to shake it off and go one with his day.
There have been many reports in the bigger picture beyond bodybuilding of how social media affects anxiety and happiness. Recent whistleblowers at Facebook even stated that there are mounds of data showcasing the psychological damage it can cause – but they chose to bury those facts and move forward with their policies anyways. It’s a problem bigger than Ryan Crowley or bodybuilding. But it’s refreshing to see a public figure in the sport speak so honestly about it.
You can watch Ryan Crowley discuss his interaction with online hate – as well as his future plans for recovery and his bodybuilding career – in our latest GI Exclusive interview segment above.
Guy Cisternino Suffers Leg Injury During Training With Branch Warren
Guy Cisternino injures leg during a recent training session.
Bodybuilding veteran Guy Cisternino suffered an unfortunate injury to his leg during a recent training session. Cisternino trained with fellow veteran bodybuilder Branch Warren when he heard a pop in his right quad.
One of the most recognized and respected bodybuilders of the modern era, Guy Cisternino has become notorious for speaking his mind. Never a man to shy away from his words, Cisternino always called it like he saw it. When he retired earlier this year the competitive bodybuilding scene lost one of its most interesting figures.
But just because he retired does not mean he’s stopped doing what he loves. That’s right you can still catch Guy Cisternino training hard in the gym to maintain his physique. He may no longer be looking to compete at the highest level, but that doesn’t mean he’s not intent on pushing the iron in the gym.
Unfortunately though with hard training can come some hard consequences. It appears that during a recent training session the veteran bodybuilder suffered a leg injury.
According to a post on his Instagram Guy Cisternino suffered an injury to his right quad. It happened on a leg day training session with fellow veteran bodybuilder Branch Warren. Cisternino gave details on how the injury occurred.
Sometimes life just keeps happening. Past couple of months have been very hard on me mentally, emotionally, and now physically. They say to feel pain means you’re alive, so you learn to take whatever life throws at you the good or the bad, that’s life. I was training with @thebranchwarren in Texas on Wednesday.
Normal dam day, we’ve smashed legs together hundreds of times. Literally last set of the first exercise doing reps of 20, my right quad popped, sounded like I stepped on a lightbulb.
As soon as I stopped Branch was about to yell at me to keep f**king going, but saw my face and knew right away it wasn’t good. Went to ER, then jumped on a flight next day back to Nj, got MRI Friday, results back today. Long and short of it, best case of a worst case scenario.
I tore the sortoreous deep in the belly of the muscle along with a lateral tear in the quad tendon. Neither requires surgery as long as I don’t train legs for 6 weeks and allow it to recover and heal.
So for now no more leg videos, now I’ve added a separate arm day instead of leg day to see if I can get these arms to fluff up a bit! Took off Thursday and back to work on Friday. It’s not a job, it’s a way of life for me.
The Generation Iron team wishes Guy Cisternino a speedy recovery.
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.
Shoulders With Sephora: Gains At Generation Iron Personal Training
Work your shoulders with Sephora as she grinds in the state-of-the-art Generation Iron gym.
Finding the right location to workout can be a daunting task, but Generation Iron Personal Training makes that easy. A fantastic gym with state-of-the-art equipment and knowledgeable trainers, your gains will become a reality in no time. Plus, with the ease and convenience of setting up a time to work out, Generation Iron Personal Training will make you actually want to get up and get moving.
We followed around Sephora, one of Generation Iron’s Personal Training trainers, as she walked us through a great shoulder workout. Neglecting to work out your shoulders can sacrifice strength, size, and that well-rounded physique you want most. With Sephora’s guidance, this shoulder workout is sure to give you the best gains around.
Let’s jump into this shoulder workout from Sephora so we see those gains we want most. With the right approach, we can better tackle any workout put in front of us. A great shoulder workout can be hard to come by but thankfully Sephora offers up this 5-exercise workout for ease, convenience, and gains.
About Sephora
Sephora found herself in a position many of us do, being tired of excuses and a lifestyle we want to change. Through hard work and dedication, Sephora has committed herself to building her body and shaping the necessary areas to see results she has great confidence in. She received her NASM certification and is on a mission to not only help change your body, but also your mindset on health and fitness.
Sephora’s Shoulder Workout
This shoulder workout from Sephora is a great way to build shoulder strength and size, while also aiding in stability and an overall well-rounded physique. A mix of machine and free weights exercises, you target each muscle of your shoulder differently to not neglect or miss out on any gains.
Exercises
Sets
Reps
Machine Shoulder Press
4
12
DB Lateral Raise
4
12
DB Front Raise
4
12
Alternating One Arm Arnold Press
4
12
Cable Upright Row
4
12
Exercise Breakdown
Machine Shoulder Press
The machine shoulder press is a great exercise for hypertrophy as it will offer healthy stress and nice resistance on your shoulders. Using the machine allows you to add more weight than a free weight shoulder press as well as work to improve form and learn to feel out this exercise. While the machine provides safety, it is important to focus on your technique to not build bad habits.
DB Lateral Raise
The dumbbell lateral raise is a nice shoulder exercise to strengthen those stabilizer muscles and improve shoulder stability. Building strength is obvious but working to tackle those muscle imbalances is also a great benefit to this exercise. It also has plenty of room for variations.
DB Front Raise
Dumbbell front raises are great for building sport specific strength but also functional movements. Another great way to improve any muscle imbalances, the options for you to succeed in terms of building a well-rounded physique are nowhere near impossible. Plenty of variations exist for this exercise as well.
Alternating One Arm Arnold Press
This exercise will build serious strength and size as a result of the complexity with the press and twist aspects. Alternating arms allows you to focus on form even more and stay dialed in as this exercise can be a killer. It can be taxing on your shoulders so working with the appropriate amount of weight will ensure less chance of injury.
Cable Upright Row
Cable upright rows are effective for building bigger traps and ensuring more width in your shoulders. A nice isolation exercise, there are plenty of variations to try but the benefit of the cable machine is more weight can be added, ensuring better form and increased mind-muscle connection.
Benefits Of Strong Shoulders
Having strong shoulders should not be overstated. The benefit to stronger, more stable shoulders can not only enhance sport specific movements, but also those more functional ones. Increasing strength, boosting stability, and adding to a well-rounded physique can be a game changer as you seek the best for your shredded aesthetic. This workout from Sephora will truly enhance your shoulder development with just 5 simple exercises. And with a great gym like Generation Iron Personal Training, you just can’t go wrong.
About Generation Iron Personal Training
This state-of-the-art training facility is 7,000 square feet, jam packed with elite equipment and uniquely designed to provide for a great workout and awesome atmosphere to motivate yourself to see massive gains. Everything you know about gym memberships and their shady hidden fees with additional costs are a thing of the past as you can book directly with registered trainers for one-on-one personal sessions. With the motto “Sweat Today, Shine Tomorrow”, you will become a new person, one with the confidence and physique to be proud of.
With plenty of room to work out and have your own space to get after it, Generation Iron Personal Training gym can be just what you need to succeed. Plus, parking is easy and convenient for a nice bonus.
Location & Address: 730 NY-304 in New City, New York
Phone Number: 845-664-8589
Email: [email protected]
Social Media: Follow us on Instagram for the best content and important updates to always be in the loop on Generation Iron Personal Training.
Check out the website for Generation Iron Personal Training here!
Wrap Up
This shoulder workout from Sephora at Generation Iron’s Personal Training gym is a great workout to boost strength and size, while also building stability and a well-rounded physique. The right approach under the guidance of a knowledgeable trainer can make or break your gains and give you the best for your desired goals. Generation Iron Personal Training is a fantastic way to see your goals become reality so don’t hesitate to reach out and see how this is a great fit for you.
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 Sephora Instagram and Generation Iron
The 6 Best Strength Building Exercises You’re Not Doing
6 Greatest Exercises To Build Strength
With the advancement and mainstreaming of machines in the gyms around the world, people tend to stick to exercises they’re comfortable doing. The sad news is, strength gains lie outside your comfort zone.
If you want to improve on your strength, you’ll have to give up the isolation exercises for compound (multi-joint) lifts. Performing the exercises mentioned in the article will take your strength gains to a whole new level.
Clean and Press
When was the last time you performed the clean and presses or saw someone perform then in your gym? Lifting weights off the floor and over your head is a badass way of putting your brute strength at the display.
The clean and press consist of two main movements. The first part entails lifting the barbell off the floor and to your shoulder level. In the second movement, you need to push the weight overhead. Return to the starting position with a slow and controlled movement, and repeat for the recommended reps.
Deadlifts
Many people prefer using machines or doing rowing exercises in place of the deadlifts for convenience. The deadlifts should be a staple in your back workouts. An effective back workout should be as brutal (if not more) as an annihilating leg workout.
The deadlifts are a full-body exercise and are fantastic for building overall strength. Keep your chest up, back arched, and drive through the heels, knees, and hips to move the weight upward.
Farmer’s Walk
There’s a reason why the farmer’s walk (or a similar exercise) is a part of almost every strongman meet. Walking around while holding onto heavyweights will not only improve your strength but will also help in putting on muscle mass.
Set a one-minute timer and grab the heaviest pair of dumbbells you can find. You can add variations to the farmer’s walk by using a barbell or weight plates in place of the dumbbells.
Bench Press
The bench press is one of the best exercises to improve your pushing strength. The exercise can also help in developing your pectoral muscle size. With all the exercises listed in the article, your priority should be to learn the correct form of doing them rather than going after the heavier weights.
Keep your elbows pointing inwards while performing the bench press to reduce the chances of an injury. Most people expose themselves to a pec or shoulder blade tear by flaring out their elbows too wide.
Rack Pulls
The rack pulls are an incredibly effective but underutilized lift. The rack pulls are a modified version of the deadlifts where the bottom half of the movement is omitted. Lifting the barbell with a limited range of motion will put all the tension on your lats and will help in building strength.
While performing the exercise, most people make the mistake of bouncing the barbell off the rack. By using the momentum you’re leaving gains on the table by reducing the already limited range of motion of the lift.
Squats
Squats shouldn’t come as a surprise on this list. The big 3’s – deadlifts, bench press, and squats – are the compound exercises you shouldn’t skip at any cost if your goal is to build strength and muscle mass.
If you’re a beginner, start by performing easier versions of the exercises like the smith machine squats or dumbbell deadlifts and gradually progress onto the advanced versions with heavier weights.
Who is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Build a Golden Era V-Taper with this Workout
Back Workout for Building a V-Taper
Aesthetics were the main focus of bodybuilding in the golden era. The advent of science and enhancement drugs took the battle from aesthetics to muscle mass and size. While the fads come and go, the golden era aesthetics will stay forever.
The love for the golden era V-taper and natural aesthetics has brought about starting the Classic Physique division in the Mr. Olympia competition. Nothing appeals more in a well-crafted physique than the good old V-taper and we’re here to help you build one.
Exercise 1 – Pull-ups – 50 Reps
We’ll be focusing on the old school exercises in this workout. We will start the workout with 50 pull-ups. Take as many sets as you need to complete the 50 pull-ups but try to hit failure with every set.
Exercise 2 – Superset
– Bent Over Barbell Rows – 3 Sets 20, 15, 10 Reps
– Seated Pulley Rows – 3 Sets 10, 15, 20 Reps
The rows build the thickness in the back while the pull-ups and pull-downs help in building wide lats. Use lifting accessories to eliminate the grip strength while performing the exercises as your grip is prone to give up before your back.
Focus on building a mind-muscle connection and contract your back with every single rep. While performing the seated rows, lean forward to give your lats a stretch, but don’t lean back and maintain an arched back while rowing towards your body.
Exercise 3 – T-Bar Rows – 4 Sets 15, 12, 10, 8 Reps
The T-bar rows are where it gets down and dirty. Go heavy on the rows while maintaining a strict form. If you don’t have a T-bar row machine at your gym, put a barbell in the landmine rows position and use a v-handlebar to row the barbell.
A good back workout should be as taxing as a brutal leg workout. Your back is the second biggest muscle group after your legs and building a v-taper will require you to put all you’ve got into every exercise.
Exercise 4 – Giant Set
– Pullovers – 3 Sets 15, 12, 10 Reps
– Front Facing Lat Pulldowns – 3 Sets 15, 12, 10 Reps
– Behind the Neck Lat Pulldowns – 3 Sets 15, 12, 10 Reps
The giant set will be focused on building the broad wings. In the first set, lie down across a flat bench and perform the first set with 15 reps. Don’t bend your elbows throughout the movement as doing so will recruit your pectoral muscles.
After the pullovers, we switch over to the front facing lat pulldowns and then move onto performing the behind the neck lat pulldowns. These three are the most effective exercises when it comes to building wings you could fly with.
Exercise 5 – Barbell Shrugs – 3 Sets 30, 20, 10 Reps
Trapezius muscles (or traps) are one of the most abused muscles when it comes to training them in the gym. Performing shrugs is fairly easy, all you need to do is stand with your feet shoulder width apart, grab a barbell, maintain a slight bend in your elbows and lift your shoulders to your ears.
Many people mess up by letting their egos get in the way and go too heavy on this exercise. Pause at the top of the movement and squeeze the living hell out of your traps with every rep.
Exercise 6 – Behind the Back Machine Shrugs – 3 Sets 10, 20, 30 Reps
We’re not leaving any stones unturned with this workout and will not settle for anything less than a golden era v-taper. The trapezius muscle is majorly on our backs and behind the back shrugs can help us train it efficiently.
Using a machine for this exercise puts constant tension on the muscle which a vanilla barbell can’t do. If you’ve put everything into this workout, by the end of the 30 reps, your back should be on fire.
Who do you think has the best V-taper? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Congratulations!
The IFBB Professional League takes this opportunity to congratulate all 2021 PRO contest winners. We wish you and yours all the best over the Holiday Season and look forward to a successful year in 2022. CONTEST WINNER COUNTRY DIVISION Australia Pro Melissa Carver Australia BIK Houston Tournament of Champions…
The Ultimate Lat Pulldown Guide: Technique, Benefits, and Variations
The lat pulldown machine is one of the most popular gym equipment. It has the glam and macho appeal that draws in the fitness newbies and experienced lifters alike.
Be it a motivational YouTube training video, or a snippet of Rocky Balboa training for a big fight, it will probably feature the star performing a set on the lat pull-down machine.
Almost every gym around the world has a lat pulldown machine, and yet most lifters fail to make the most of it. The ultimate lat pulldown guide will ensure you do not leave gains on the table.
Target muscle: Latissimus Dorsi
Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
Mechanics: Compound
Force: Pull
Pull-up is an incredibly effective exercise for building upper body strength and muscle mass. But there is a catch. Performing a pull-up is no joke, and performing 30+ pull-ups in a workout will test your mettle.
Performing a pull-up will fire up every muscle fiber in your back, arms, and shoulders. While nailing this exercise could prove to be a lifesaver sometime in the future (if you find yourself hanging from a building or a chopper in the event of an alien invasion), most people usually give it a pass for its friendlier sibling – the lat pulldown.
1. Engages the same muscles as a pull-up
The lat-pulldown involves a similar movement to the pull-up, challenging your mid and upper-back muscles, trapezius, arms, and grip. The exercise is a god-send for beginners or people who cannot perform a bodyweight pull-up.
Next Read: 6 Badass Exercises You Can Do With A Pull-Up Bar
2. Puts you in the driver seat
The lat pulldown machine gives you more control over how much you lift and the rep tempo as compared to vanilla pull-ups. You could perform a new variation of the lat pull-down every week just by switching up rep tempos.
Check Out: How To Increase The Time Under Tension To Maximize Your Gains
3. One of the best ways to build a V-taper
Forget Red Bull, lat pull-downs give you wings that make you look like you can fly. It targets the latissimus dorsi – the large, flat muscles across your mid-back. A strong and wide back is also vital for a Superman chest. The more you work on your lat pull-downs, the better equipped you’ll be to go big on the bench press.
4. Constant tension on your working muscles
The cable-operated machine ensures constant tension on your muscles throughout the movement pattern – even on the eccentric part of the lift. Unlike the pull-ups, lat pulldowns also put less tension on the secondary muscle groups during a set.
Must Read: The Gym Machines You’re Probably Using Incorrectly
5. Can Help Improve Your Posture
By working the muscles in your back, lat pulldowns can improve your posture. You will rarely see a person with solid V-taper suffering from a bad posture. On top of this, lat pulldowns can improve your performance during other compound exercises that use your back muscles like pull-ups, deadlifts, and good mornings.
Related: Programming Vertical Pulling For Greater Back Gains
The lat pull-down machine is usually swamped – especially during rush hours at the gym. Listed below are the most common lat pulldown errors:
1. Partial reps
Partial reps are a sign that you have more weight on the cable than you can lift. If you cannot pull the bar down to your chin level, you are letting your ego get the better of you.
Once you have the bar at your chin level, you need to contract your lats and shoulder blades. If you cannot perform this step, you are leaving gains on the table.
Also, make sure you are not pulling the bar using your forearms. Focus on contracting and relaxing your lats as you move the weight. Tip: Activate your lats by pulling down from your armpits.
Related: Is This The Worst Case Of Ego Lifting?
2. Arching your back
While you might be able to lift a few extra pounds by arching your back as you pull the bar down, it can put unwanted tension on your lower back and expose you to an injury. Sit upright and keep your chest lifted while performing the exercise.
3. Pulling the bar down past your chest
This is a rookie mistake, and it can stem from both – lifting too light or heavy. Pulling the bar past your chest and almost in line with your stomach takes away almost all the tension from your lats and back. Keep your chest lifted and stop when you reach chin level.
4. Using momentum
Most lifters make the mistake of swinging back and forth while performing lat pulldowns. It is yet another case of ego lifting. While using a jerking motion might help you pull down the weight, it takes away the tension from the primary muscles and increases the odds of an injury.
Sit upright, keep your chest lifted throughout the exercise and perform the pulldown with control. Utilizing rep tempos and contracting your back with every rep ensures optimal muscle fiber recruitment.
Also Read: Lat Pulldown Vs Pull-Up: Which Is Better For Wide Lats?
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In bodybuilding, your results depend on how well you perform an exercise, and your diet and recovery programs. Follow the steps below to nail the first part of the equation:
Adjust the seat or thigh pads so that your upper thighs are tucked firmly under the pads. Place your feet flat on the floor.
Grab the bar with a wider than shoulder-width overhand grip.
While breathing out, pull the bar down until it is almost at your chin level.
Make sure your torso is stationary and you are not reclining back while lowering the bar.
Squeeze the shoulder blades together while maintaining square shoulders.
Return to the starting position with a slow and controlled motion as you exhale.
Do not lock out your elbows at the top of the movement. Keep the weight engaged, and do not let it crash into the racked plates.
Repeat for recommended repetitions.
Bored of the good old lat pulldown? Use these variations to keep your muscles guessing:
1. Underhand Lat Pull-down
Changing grips is a great way to add variety to the lat pulldown exercise.
Reversing your hand placement to a supinated (palms facing you) grip puts more tension on your biceps.
The underhand lat pull-down is a great variation if you are performing the exercise at the end of your back workout when your posterior muscle group is relatively fatigued.
Read: How The Underhand Lat Pulldown Can Give You Wing-Like Lats
2. Wide-Grip Lat Pull-down
Using a wide grip engages the latissimus dorsi to a higher degree compared to the shoulder-wide grip.
In this variation, you will pull the bar down to your upper chest, pause, and squeeze the life out of your lats.
Make sure you are keeping your torso upright and not reclining back while performing the movement.
3. Close-Grip Lat Pull-down
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In the close-grip lat pulldown variation, you will be holding the bar with a narrower than shoulder-width grip.
Embrace your core and pin back your shoulders as you pull the bar under your chin.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
4. V-Bar Lat Pull-down
Cable-operated machines give you the liberty to swap the wide bar for several other attachments to target your back differently.
Replace the bar with a v-grip attachment.
Secure your legs under the thigh pads and maintain an upright torso throughout the movement.
While keeping your chest lifted, pull the v-grip attachment until your palms are a few inches away from your upper chest.
Pause and contract your lats at the bottom of the movement.
Return to the starting position with a controlled motion and repeat for recommended reps.
Read: V-Bar Pulldown – Exercise Guide
5. Behind the Neck Lat Pull-down
Behind the neck variation is probably the most advanced lat pulldown technique on the list.
Grab the bar with a slightly wider than shoulder-width overhand grip.
Straighten your body to a point where the cable and pull-down bar is directly above your spine, and tuck your head forward to allow the bar to be safely lowered.
Shrug your shoulder blades back to set your shoulders, this allows the tension to stay on your lats throughout the exercise.
Slowly lower the bar behind your head until it is at your ear level as you breathe out.
Squeeze your lats at the bottom of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Depending on your experience level, you could use the following exercises to train your back optimally:
1. Pull-up
We are sure you are not surprised to find pull-ups on the list. Once you develop enough strength to perform pull-ups with the correct form, you should make them a constant in your back training regimen.
Stand on an aerobic stepper and grab the pull-bar with a slightly wider than shoulder-width grip.
Hang from the bar and bend at your knees so that your lower legs are parallel to the floor.
Pull yourself towards the roof while focusing on your back until your chin reaches the bar level.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
2. Negative Pull-up
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If you are a beginner, negative pull-ups are a great exercise to build strength for the orthodox pull-ups. It involves performing only the lowering, or eccentric phase of an exercise.
Start by standing on a box or bench.
Jump high enough so your face it at the pull-up bar level and grab it with a shoulder-width grip.
Once you have gripped the bar, lower yourself as slowly as you can while focusing on your lats.
When you reach the bottom of the movement, release the bar and step back.
Step back onto the box and repeat for recommended reps.
Related: Use Negative Training For Positive Mass Gains
3. Unilateral Lat Pull-down
This variation of the lat-pull down works each side of your back individually. It is great for fixing muscle imbalances and improving symmetry. If you do not have access to a unilateral lat pulldown machine at your gym, you could use the standard lat pulldown machine with a D-bar handle attachment.
Hold the D-handle attachment with a neutral grip.
Rotate your palm as you pull the handle towards your chin.
Your palm should be facing you at the bottom of the movement.
Pause and contract your lat.
Slowly return to the starting position.
Repeat for recommended reps before switching hands.
Next Read: The Benefits Of Unilateral Training & Why It Matters
4. Straight Arm Lat Pull-down
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The straight arm lat pulldown is a great exercise for building a V-taper. It also avoids over-using your arms which is the case with the standard lat pull-downs.
Attach a wide-grip handle to a cable pulley.
Stand upright with a shoulder-width stance.
Grab the bar with a pronated (overhand) grip at shoulder-width and lean forward slightly by hinging at your hips.
Keep your elbows slightly bent throughout the movement and initiate the movement by depressing your shoulder blades and extending the shoulders.
Pull the bar to your thighs until your lats are fully contracted.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Check Out: Mastering The Straight Arm Pulldown
5. Bent-Over Barbell Row
Bent-over barbell row work your lats and multiple back muscles.
Grab a barbell with a shoulder-width overhand grip.
Unrack the bar and stand upright.
Slowly lower your torso until your upper body is at a 60-degree angle with the floor.
Keep your knees slightly bent and maintain an arch in your back throughout the movement.
Lift the weight to your sternum, keeping your elbows tucked in and close to your body.
Contract your lats at the top of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
Lat pulldown is suitable for lifters of all experience levels, and most gyms have the machine. While the lat pulldown is a part of most back training routines, it is essential to be following the correct form to get the most bang for your buck.
You should also try new variations and alternatives to keep your muscles guessing and avoid hitting a plateau. Things as small as switching up the number of reps, sets, and rep tempos can do the trick and get you that much sought-after V-taper.
Which is your favorite lat pulldown variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Vancouver Pro-Am Scorecard
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Arnold Schwarzenegger Releases Newsletter Ahead Of The Holidays
Arnold Schwarzenegger has posted a new newsletter asking for comments from fans.
Arnold Schwarzenegger is considered to be the best bodybuilder of all-time. This means that when he talks, people listen. Schwarzenegger has done interviews, different appearances, and has started his own newsletter. In his most recent edition, Schwarzenegger is asking others to do god deeds around the holidays.
Schwarzenegger has spoken out recently about different topics within the sport of bodybuilding. Since it is the holiday season, he has taken his newsletter and used it in a bit of a different way.
“The best thing about my newsletter is connecting with my subscribers and seeing how contagious optimism can be. It’s our little positive corner of the internet. This month I issued a challenge, and I LOVED hearing these responses. Merry Christmas! Subscribe at the link in my bio!” Arnold Schwarzenegger wrote in his caption on Instagram.
Arnold Schwarzenegger has issued a challenge in his recent newsletter entitled My Challenge for You. He has also urged fans to comment on the section so he can read what impact it has made during this time of the year.
“Since this is the giving time of year, I want to challenge all of you to do something for someone else. It doesn’t have to be big. But this is a season of miracles, and you can be the miracle in someone’s life by reading to an after-school program or just stopping by to have a normal conversation with someone who is going through hard times. You can still post all of your meals and your pets on social media, but take an hour or two during the holidays and give it to someone else,” Schwarzenegger wrote.
Arnold Schwarzenegger is planning to host the Arnold Classic from March 3-6 in Columbus, OH. The event will once again mark the beginning of the bodybuilding season and return to its normal time. This year’s competition was forced to move to September due to the pandemic.
Before we get to that point of 2022, Schwarzenegger wants to make sure that his readers and fans remember what is important during this time of year.
“Tell me what you did for others by relying, and make the subject line “Giving back” so I can be sure to read them all. you might feel weird about “bragging”, but I really believe that good deeds inspire more good deeds, so share away. I am already proud of all of you!”
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How Strict Should Your Holiday Diet Be To Keep On Gains
Enjoy the holidays and give yourself a break.
The holidays can be a stressful time for many and it usually centers around all that food and a so called holiday diet. You’ve worked hard all year and now its time to see friends and family, open gifts, and indulge in what is sure to be a worthwhile feast. But your holiday diet shouldn’t have to be as strict as you think and with the right approach, you can still enjoy all the tasty food around you without ruining your gains.
It may be hard. We won’t lie. But there are certain things to keep in mind and certain mindful eating practices that can help. And while we don’t want to make it seem like you can eat everything in sight, our bodies are pretty good at handling the occasional binge and working to counter act any negative effects associated with it.
So, your gains matter and we get that. But knowing the right way to handle the holidays and knowing just how strict your diet should be can be a game changer. That holiday diet can be intimidating, but it isn’t impossible to manage. Keep on your gains and give yourself the best chance at success with a well-thought out and well-designed holiday diet.
Things To Keep In Mind
Entering the holiday season, there are certain things to keep in mind. These are not set in stone solutions but they can greatly help you when it comes to counteracting some of the effects of that holiday diet which may affect your gains.
Protein
Eating plenty of protein will keep you full and limit some of that snacking you do, while also limiting your meal portion sizes. Protein is a great tool to give you a boost to nutrition and training (1) and there will most certainly be plenty at your holiday party. Don’t neglect this valuable macronutrient and use it to your advantage.
Hydration
Staying hydrated is key and this can work to really influence all your gains, as well as your overall health. Working to assist a number of bodily functions, while also aiding in that feeling of fullness, staying hydrated is absolutely key (2). Plus, with some alcohol in the mix, this is a smart choice for controlling the fate of your gains.
Exercise
What we mean by this isn’t a grueling workout in the gym. But it would be nice to go for a walk or a hike with family and friends to keep your body moving while also getting fresh air. While this might not be your traditional sense of exercise, it is still putting your body in motion to move.
Mindful Eating Strategies
Mindful eating is the idea that you can encourage a healthier relationship to food and enjoy the experience, as opposed to shoveling forkfuls of pie in your mouth. The point is to maintain control while also allowing yourself to enjoy the moment (3). Why this would work during these holiday meals is that with so many good dishes on the table, it can be easy to want to rush and eat as many plates as possible. But with mindful eating strategies, you can better prepare yourself to keep on gains.
Sit Down To Eat
It can be easy to want to just grab food on the go and walk around with a bowl of chips. If you try to make it a point to only eat when you are sitting, you can better control how much you actually eat and limit the potential for weight gain.
Schedule
We aren’t saying here that you need to plan your day for strict times when to eat, but plan to eat breakfast, lunch, and dinner and fill in the gaps if you start to get hungry.
Your Body Is Resilient
While this isn’t meant to say eat absolutely whatever is placed in front of you, it is important to know that your body is quite resilient and can handle the occasional binge fairly well. For those worried about short term effects, you will not see significant increases in fat mass or overall weight (4). Instead of storing those excess carbs, your body will shift and kickstart your metabolism to burn those incoming carbs, essentially just changing what is being used for fuel. As for your blood sugar levels, this and insulin production will remain unchanged (5).
Again, while this isn’t meant to give you the impression you can eat everything in sight, it should be comforting knowing your body is more resilient than we may give it credit for. When paired with a healthy diet and training routine year round, your body works hard to tackle days where you just want to eat and enjoy.
Enjoy The Holidays
With all of this said, the holidays are a time to enjoy with family and friends. You’ve worked hard all year and have pushed your body to the limit, but now its time settle down, enjoy some great food, and unwind. Push those thoughts of losing gains and failure away and just enjoy the time you have with those around you.
Wrap Up
That holiday diet can be tough, but it is possible to get through it without losing gains. Focusing on certain things while also working with mindful eating strategies can greatly influence all of those gains. Even though it can be easy to get caught up on the gains train, sometimes you need to hop off so you can enjoy the time you have with family and friends and can better enjoy life’s moments. Your strict holiday diet doesn’t have to be so strict, for you can enjoy the holidays and see great gains.
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
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Popkin, B.; et al. (2011). “Water, Hydration and Health”. (source)
Dunn, C.; et al. (2018). “Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain”. (source)
Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)