Muscle Chemistry Archive
Serious Steel 32’’ Resistance Bands Review For Great Gains
These resistance bands are perfect for adding tension and optimizing growth and recovery.
Product Overview
We love to work out with mainly machines and of course free weights to see real growth and changes to our body composition, often times forgetting about resistance bands. While they aren’t as glamorous as lifting heavy weights, and may not even give you the same pump, what resistance bands can do are add that extra time under tension to work our muscles and work as assistance equipment to aid in our bigger lifts. Serious Steel 32’’ Resistance Bands are awesome for adding to your workout and really giving you a great boost when it comes to your gains.
What a good pair of resistance bands will do are work to increase strength and size to affect all areas of your workouts. First off, they provide for a great warm-up and really prime those muscles and get your blood flowing. A resistance band, or complete set, that is totally worth it will work to build muscle and aid in range of motion to work those overlooked muscles and work to maximize time under tension. Of course, they can enhance mind-muscle connection by allowing you to focus on form and really build better muscle memory (1,2,3).
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel is an amazing company based out of Roanoke, Virginia with the goal of creating the best and highest quality fitness equipment at the right prices and with great customer service. With a passion for exercise and fitness, Serious Steel seeks to boost the lives of their customers by giving them top tier products to enhance all of their gains. Everything can be used by bodybuilders, strongmen, powerlifters, and anyone serious about lifting, fitness, and working out to better themselves every day.
Serious Steel 32’’ Resistance Bands Highlights
Serious Steel 32’’ Resistance Bands are great for those under 6’ in height as they seek to get the best workout possible. Made from 15 layers of 100% natural latex and over 99.9% free of latex allergens, these high-quality and durable bands are 4.5mm in thickness and come in 6 resistance levels.
These bands are perfect for barbell training and resistance training and will certainly add great resistance for those looking for it. If you want bands that are geared towards pull-ups and stretching and mobility, check out Serious Steel 41’’ Resistance Bands. But the 32’’ bands are a great middle ground and can really affect all areas of your growth in terms of resistance and strength training.
Why These Bands Are Great
Serious Steel wanted to make resistance bands for those who are around 5’10’’ who struggle to find good quality equipment. What these bands will do is allow you to get better resistance training by adding great time under tension as a result of more full range of motion. If you are taller than this, however, these bands will also benefit you and your strength training goals.
Breakdown Of Bands & Resistance
Let’s take a look at what their bands are and how much weight is associated with each so you know exactly what you are getting in terms of bands and resistance. With great variety, you can find the right bands, or even set of bands, to really maximize your gains for the better.
Orange (#0): ¼ in.- 2-15 lbs.
Purple (#1): ½ in.- 5-35 lbs.
Red (#2): 13/16 in.- 10-50 lbs.
Blue (#3): 1 1/8 in.- 25-80 lbs.
Green (#4): 1 ¾ in.- 50-120 lbs.
Black (#5): 2 ½ in.- 60-150 lbs.
Yellow (#6): 3 ¼ in.- 80-200 lbs.
Price & Effectiveness
Serious Steel 32’’ Resistance Bands are a great set of bands perfect for those looking to optimize strength and resistance training by tackling better range of motion. With great variety for band length and amount of resistance, you can find a suitable option for all your needs.
Pros
High-quality and durable bands great for maximizing your workouts
Great for resistance training to improve strength and mobility work
Maintain tension and improve range of motion for the entire workout
Offer a great range from 2 lbs. to 200 lbs. for the best variety
Cons
Premium priced option since these bands are sold individually
You need a band guard if using around sharper objects so location for use matters
Price: Varies from $9.27 to $40.72
Check out our list of the Best Resistance Bands for more great workout products!
Overall Value
Serious Steel 32’’ Resistance Bands are great resistance bands perfect for tackling those strength training and resistance band needs. High-quality and durable, these will offer benefits to strength, mobility, and mind-muscle connection as you go for only the best gains. What you are really getting are premium resistance bands from a company who understands the needs of athletes. Try Serious Steel 32’’ Resistance Bands today and only add to your amazing training routine.
Try Serious Steel Resistance 32” Resistance Bands Today
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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 Serious Steel and Envato
References
Dayne, Andrea; Nuzzo, James, L.; McBride, Jeffrey M.; Burr, Alan; Triplett, N. (2010). “Power Output In The Jump Squat In Adolescent Male Athletes”. (source)
McMahon, Gerard E.; Morse, Christopher I.; Burden, Adrian; Winwood, Keith; Onambele, Gladys L. (2014). “Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength”. (source)
Calatayud, J.; Vinstrup, J.; Jakobsen, M.; Sundstrup, E. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
5 Tips For Building Bigger Biceps
Build Bigger Biceps With These Tips
Your pythons can become the biggest, meanest and most venomous with proper training. While most people love training their arms, only a few have guns worth flaunting. Tweaking your arm training a little can result in major gains.
How do you know you need tips for better bicep training, you ask? If you’re someone who flexes his guns in the mirror but sees nothing more than a flat pulse line, this article is for you.
Start With Isolation Exercises
Most people prefer starting their workouts with compound movements like the barbell curls. They usually start their workouts with free weights because they can lift heavier weights as they aren’t fatigued.
Starting with isolation exercises is a great way of pre-exhausting your muscles. Once you’ve exhausted your muscle fibers at the beginning of the workout, you’ll be able to get better muscle pumps without having to lift heavy which can reduce your chances of an injury.
Twists Your Wrists Outwards To Focus On The Peak
As we said at the beginning of the article, making small adjustments can take your guns to the next level. While performing dumbbell lifts, instead of having supinated palms (wrists facing you flatly), rotate your wrists slightly outwards so that your little finger is closer to your shoulder than your index finger.
The rest of the curling movement will remain the same apart from the minor twisting adjustment at the contraction point. The outward turning of the palms will put more tension on the peaks of your biceps.
You Need Volume AND Intensity
Many people get into the hopeless debate of whether they should do isolation or compound movements for building size or conditioning and if they should be performing a higher or lower number of reps?
Building your pythons needs an all-round approach, and it’s not a simple question of either this or that. You need to be constantly shocking your muscles by varying the volume and intensity.
Divide Your Bicep Training Into Parts
Biceps are called that for a reason. The biceps are made up of two major muscles, and yet many people don’t design their training around training each head of the bicep separately. For defined and stiriated guns, change your pattern of movement while performing the dumbbell exercises.
For example, while doing the dumbbell hammer curls, keep your elbows planted to your sides and point your lower hands away from your body to target the inner head of your bicep. To train the outer head, follow a range of motion where the dumbbell will be in front of your torso at the top of the movement.
Do Banded Work
Using resistance bands can be an incredibly effective way of gaining muscle mass and conditioning in your pythons. The bands are effective because they give you a different amount of resistance depending on where you are in the range of motion.
Your guns will be under the least amount of resistance at the resting position as the bands will be retracted. As you perform a curl, the bands will start adding resistance to your arms and the highest resistance will be experienced at the top of the movement.
How often do you train your guns? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
5 Reasons Why You Should Never Squat
Reasons Why You Should Not Squat
Squats are one of the most popular and despised exercises. Squats are a compound exercise which utilizes multiple muscle groups and joints. While the benefits of squats are widely known, they aren’t for everyone.
Back Injuries
People with back injuries should avoid squatting. Squats can put a lot of tension on your lower back and can lead to an injury if performed with an improper form. Squatting with back problems is asking for trouble.
No weightlifting belt or spotter can save your back from poping if you use an incorrect form or go too heavy on the squats with a back injury. Stretching and warming up your lower back before a leg workout is always a good idea whether you have a back problem or not.
Weak Knees
For some people, squats can cause knee pain. If you feel an uncomfortable joint pain every time you squat, you should probably avoid the squat rack for the time being and consult a physician.
Joint pains can be fixed by using supplements. Supplements like glucosamine and chondroitin have been proven to bring relief from joint pains. There also have been cases where people have developed old man knees by squatting with improper form.
Unusual Physical Characteristics
Not all of us were born to squat. People with unusual physical characteristics like long legs or torso can face genuine problems while squatting. People with long legs, tight calves or ankles might have relatively poor mobility and can find it hard to squat with proper form without recruiting secondary muscles like the lower back.
Alternatives Might Be Better
The ultimate goal of performing squats is to build stronger and muscular legs. You don’t have to be fixated on squats if you can reach this goal through other exercises. Everyone’s body works a little differently and some exercises might target your quads better than old-school squats.
While the squats are complete leg builders, if you want to focus primarily on your quads exercises like extensions and lunges might target the muscles more effectively. You should focus on what works better than following the herd into the squat rack.
Machines Can Be More Efficient
Some people complain of never getting a pump while performing the barbell squats. Using machines can put constant tension on the muscles. Isolation exercises like the leg extensions and leg curls can help you get a muscle-ripping pump.
Squatting on the smith machine or performing hack squats can be a great alternative for people who find it hard to maintain a straight back on the barbell squats. Other barbell squat alternatives are dumbbell goblet and dumbbell sumo squats.
Squats can be overlooked but training legs can’t be. If any of the above-mentioned reasons ring true for you, work around these problems and try getting comfortable with squats. Working with a coach on your form can help fix your problems with the squats.
How often do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Michael Boyle on Natural Bodybuilding Future: “Time to Improve”
Michael Boyle plans to win the Master’s division at Natural Olympia.
Michael Boyle is a two-time natural bodybuilding British champion – United Kingdom Drug Free Bodybuilding Association (UKDFBA) 2020 and 2021 – who has high hopes for the future. He finished third in the Master’s class at Natural Olympia 2021. In an Instagram (IG) post, Boyle stated:
“The @inbapnbaglobal_official Olympia pics are in. I know where I need to improve and the goal has been set. Can’t wait till I’m back at peak strength lifting heavy and building more tissue. It’s been an awesome season. One that I will never forget. Time to improve!!!”
You can see the full post below:
https://www.instagram.com/p/CW3tgFlLgb_/?utm_source=ig_web_copy_link
With the work Michael Boyle plans to do, he believes it will be enough to secure a first-place victory in Men’s Bodybuilding Master’s at Natural Olympia.
In an IG post published on Nov 17, 2021, Boyle said:
“36 weeks of diet come to an end and what an end to the season. It’s time to go off season and get fluffy. ? Can’t wait to get them heavy dead’s back in. Operation top masters pro spot in a couple of years ? xxxxxx
Michael Boyle isn’t the only competitor that believes there is room to grow. The 2021 Natural Olympia Men’s Bodybuilding Grand Master’s winner, Philip Ricardo Jr., also believes there’s work to be done.
Road to Natural Olympia
Although there are many natural bodybuilding events throughout the year, each competitor’s primary goal is to earn a spot at Natural Olympia – The Pinnacle of Natural Bodybuilding. It’s the biggest event of the year for natural bodybuilders, and it’s equivalent to Mr. Olympia if you’re familiar with the International Federation of BodyBuilding and Fitness (IFBB).
Generation Iron was reporting the 2021 Natural Olympia, and we had a camera crew on the ground recording key moments. You can watch a full breakdown of the 2021 Natural Olympia below:
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To compete professionally in the International Natural Bodybuilding Association/Professional Natural Bodybuilding Association INBA/PNBA – most major natural bodybuilding league – league, you’ll have to win the Overall in an Open’s or Master’s category.
Now, you can start entering INBA/PNBA competitions to earn your stripes to quality for Natural Olympia. To qualify for Natural Olympia, athletes with a pro card need to compete in at least one PNBA show. However, champions of the previous year, such as Paul Krueger – Mr. Natural Olympia – and Hall of Fame Inductees (not Hall of Shame inductees), receive a “Golden Ticket” – automatic entry.
Below is a full schedule for the initial 2022 INBA/PNBA season.
Training and Coach
Michael Boyle focuses on lifting heavy weights and high reps on significant compound movements to prep for the years to come. Below is a video of him deadlifting.
https://www.instagram.com/tv/CXHDK5rAiNW/?utm_source=ig_web_copy_link
Boyle is also a coach and helps men and women reach their fitness goals and sustain them at MTB Total Fitness. He has over ten years of experience in the fitness industry and a background in Muy Thai and swimming.
Generation Iron would like to congratulate Michael Boyle on his third-place finish at 2021 Natural Olympia and wish him the best of luck in his endeavors in the future!
Follow us on Instagram, Facebook, and Twitter for the latest natural bodybuilding news!
Amateur Bodybuilder Testifies Jussie Smollett Wanted Him To “Fake Beat Him Up”
Bodybuilder Abimbola Osundairo testified Wednesday that Jussie Smollett arranged for fake attack.
Abimbola Osundairo is one of two bodybuilding brothers who were involved in the felony fraud case surrounding the fake attack on Jussie Smollett. On Wednesday, Osundairo testified that the “Empire” actor called to them to beat him up.
Osundairo, who is an aspiring actor himself, was told by Smollett that he could further his career.
“I believed he could help further my acting career,” Osundairo testified. “He told me that we would need another person to fake beat him up. He mentioned could my brother do it. I said yes.”
“I was confused,” Osundairo continued to testify. “Then he explained he wanted me to fake beat him up.”
Osundairo and his brother, Olabinjo, are fitness trainers that have known Jussie Smollett for several years. He claimed that the actor planned to have the brothers attack him and paid each $3,500, which was made out to seem like it was for training and nutritional services.
Despite the money, Osundairo admitted that he would have done the job for free, referencing the relationship that the two have had over the years. When asked about the ringleader for the incident, Osundairo admitted that Smollett was the brains behind the encounter.
“”We went over the details of what he wanted us to say and do.”
“He wants me to attack him, but he wanted me to pull the punch so I don’t hurt him, give him a bruise.” The final part of the plan would be to “pour bleach on him and then he would run away.”
Osundairo then said that Jussie Smollett wanted the footage of the attack for media. Prior to the fake attack, the two talked via Instagram message to remain updated. Smollett was on a delayed flight to Chicago and this forced the alleged attack to be pushed back.
Once it happened, the Osundairo brothers left for Nigeria, when Smollett kept contacting and checking on their status.
Court adjourned at 7 p.m. on Wednesday night but Osundairo was still on the stand. He was not crossed-examined that night.
Olabinjo Osundairo testified on Thursday morning and his story echoed that of his brother. Olabinjo confirmed that Smollett wanted to have bleach poured over him and a noose put around his neck. The actor gave the bodybuilding brothers $100 in order to pick up supplies for the attack.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Ingredients To Make A Lean Shake For Muscle Growth
Check out the best ingredients to put into your lean shake!
We all love our shakes, either pre- or post-workout, but it can be challenging at times to really nail down what the best ingredients are to put into a lean shake. The dangers with these shakes are that we can put too many things into it, and while it may taste great, what happens is an excess of calories that we just don’t need. So while a lean shake seems like a good choice, the wrong ingredients can make this anything but lean.
Using protein or other shakes as a way to lean out or bulk is a smart choice. Ultimately, it gives us an enjoyable way to take in a ton of nutrients without feeling like we are stuffing ourselves with endless amounts of chicken and spinach. But, with this, comes the unfortunate sneaky weight gain if the wrong ingredients are put in.
Let’s take a look at some of the best ingredients to put with our lean shake. The right approach to making one of these treats can pay off in the long run and once you have that great recipe nailed down, you never have to worry again about too many calories in your lean shake.
Benefits Of A Lean Shake
When it comes down it, a lean shake provides for a host of benefits that you will love and enjoy. Benefits of a lean shake include:
Assist with weight loss by pumping you with great ingredients to keep you full and not add crazy amounts of calories.
Boost muscle growth with adequate amounts of protein to really give you the best chance at building real muscle (1).
Increase recovery by refueling and recharging those muscles so they grow, but also repair for faster bounce back (2).
Tasty options to give you something you can enjoy while still receiving awesome benefits.
Convenient way to get nutrients for all of those on-the-go needs.
Best Ingredients For Your Lean Shake
Let’s take a look at some key ingredients to elevate your lean shake to the next level. Working with premium and high-quality ingredients will ensure you get efficient growth, effective recovery, but most importantly, worthwhile gains.
Protein Powder
Those looking for a lean shake protein powder option will most likely be keen on a whey isolate, a more filtered form of whey protein perfect for weight loss and building muscle. While other forms of whey exist, there are also those non-dairy options which are great for those following a vegan and plant-based diet. The right protein powder will most certainly increase your gains for the better by working for muscle growth, better recovery, and serious weight loss effects (3).
As a great ingredient to curb your appetite and help keep weight off, yogurt is a great choice to add to the consistency of a shake as well. Plus, you get the added benefits and nutrients that come with it. The nice part is you can choose whatever flavor yogurt you desire that will only add to your shake (4).
Almond Milk
As a dairy-free option, this is a nutritious, low-calorie, and tasty alternative to add as your shake’s base. High in vitamins and minerals, while also being low in sugar, this is a source of calcium as well as a nice alternative to help you lose weight, or at the very least, keep weight off.
Fruit can add to the texture and taste of your shake and offers great vitamins and minerals for you to enjoy. When it comes to fruit, be cautious of how much you put in because with the amount of sugar, albeit natural, you never know how this can affect your bodybuilding goals.
Greens are essential for our overall health and wellness and by including greens in your shake, you work to benefit not only your physical health, but also your mental health. A great way to get easy nutrients into your body, you don’t have to worry about buying a super greens supplement, although these are great as well, because you get plenty of these greens in one go. Focusing on leafy greens allows them to blend nicely so you don’t even notice they are there.
Nuts are a great source of nutrients and are loaded with antioxidants. They will work to reduce inflammation, keep you full, offer nice taste and texture, and of course, work for weight loss. It should be said that nuts can be high in fat so limiting the amount and focusing on quantity is important, but at the end of the day, this is a great ingredient to throw in a lean shake (5).
Nut Butters
Along with nuts are those nut butters. Whether it be peanut butter, almond butter, or cashew butter, among others, these will offer the same benefits of nuts while changing the consistency. Again, be cautious of the amount but at the end of the day these butters are amazing options for you to see real gains.
Other Supplements For Muscle Growth & Meal Replacing
When looking towards other supplements that work well for muscle growth and meal replacing, there are some that work well for those weight loss goals too. As mentioned above, a protein powder is a great way to see real gains to tackle any and all of those desired growth, recovery, and weight loss goals. But for those wanting something on the go that still offers plenty of nutrients, definitely look into meal replacements for they will have a great balance of macros while also including plenty of other nutrients into their formula as well.
Wrap Up
Working with a lean shake requires only the best ingredients. It can be challenging to know exactly what to put into your lean shake but high-quality ingredients can make all the difference for your muscle growth, recovery, and weight loss goals. Add some of these ingredients into your shake and see what they can do for your 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
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Jacques, P.; et al. (2014). “Yogurt and weight management”. (source)
Natoli, S.; et al. (2007). “A review of the evidence: nuts and body weight”. (source)
Jake Paul vs. Tyron Woodley Rematch Confirmed, Tommy Fury Out With Injury
Jake Paul and Tyron Woodley will fight once again after Tommy Fury pulls out with an injury.
A rematch between Jake Paul and Tyron Woodley is all set and not in the way many might have imagined. Tommy Fury has backed out of his upcoming fight that was scheduled against Paul and Woodley will not step in.
The bout between Paul and Fury was all set for Dec. 18 in Tampa. Apparently Fury, who is the half-brother of heavyweight champion Tyson Fury, had to pull out due to an injury. It was confirmed by both Paul and Woodley that there will be a rematch instead.
“When my team woke me up on Friday to tell me Tommy Fumbles was pulling out, I told them I’ll fight anyone on December 18th. Troy, Trey, Trevor, Travis,… I don’t give a fuck who it is,” Paul wrote on Instagram.
Jake Paul continued to explain that Tyron Woodley would get an extra $500,000 if he is able to win by knockout. Paul is confident in his ability and believes that this fight will be easier than the first.
“First time I outboxed him. This time I’m gonna punish him and leave no doubt. #PaulWoodley @showtimeboxing@mostvaluablepromotions“
In their first meeting, Paul defeated Woodley by split decision. He is looking for redemption in what will not be a much-anticipated night of boxing.
“The hand off he fumbled, but i scooped it back up! It pay$ to #STAYREADY #PaulWoodley II“Leave No Doubt”
Saturday December 18th live on pay-per-view
@mostvaluablepromotions@showtimeboxing@jakepaul“
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ryan Terry: There Should Be A Weight Limit On The Men’s Physique Division
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Ryan Terry muses that a weight limit on Men’s Physique would help prevent physiques from growing bigger each year.
In a previous interview segment, Ryan Terry lamented the way Men’s Physique has changed over the past decade. Specifically, he believes that the physiques have gotten larger with each year – and it’s starting to look less like the original goal of the division. With the relatively recent introduction of Classic Physique, Terry believes the divide between Men’s Physique and Classic Physique is shrinking. His solution? Add a weight limit system to Men’s Physique similar to Classic. Ryan Terry discusses why he believes a weight cap on Men’s Physique would benefit the future of the division in our latest GI Exclusive interview.
Early into our conversation, Ryan Terry admits he may be a bit biased on his opinions of the direction Men’s Physique is moving towards. Terry sees himself as a smaller sized athlete in his division – and he believes that Men’s Physique as a whole has gotten too large. But in trying to be as objective as possible, Terry worries that Men’s Physique is growing too large in comparison to where the division started.
Classic Physique is a relatively new division that was introduced in late 2016. It was an answer to many fans worrying that Men’s Open has gotten too large compared to the Golden Era of the sport. This new division imposes weight limits based on height to ensure the physiques cannot grow too large. This kind of strategy is attractive to Ryan Terry. He believes that if Men’s Physique adapted to this ruleset (but on a smaller size scale), it would help prevent the division from losing sight of it’s original vision.
It’s almost inevitable that every division’s physiques grows in size over time. As each athlete tries to one up each other, they push the boundaries of size while trying to still match the aesthetic of the division. Over time, the slow change shifts the bar of expectation for judges and fans. Suddenly, a decade later, the physiques of a division look completely different.
This happened to Men’s Open – which is why slowly over time new divisions such as Men’s 212 and Classic Physique entered the sport. But now with so many divisions, Ryan Terry worries that Men’s Physique will start to look too close to Classic Physique. In his opinion, changing the Men’s Physique rules to include a weight limit based on height will fix this problem.
Of course, there are already other factors in place to differentiate Men’s Physique from other divisions. The board shorts change the overall areas that judges look at for scoring. Also the posing rounds are different. A big part of Men’s Physique posing is a “natural standing” pose – as opposed to the more showy mandatory poses found in Classic Physique and above. While seemingly small these are vital differences.
Does Men’s Physique need a change? Is the division growing too large in terms of physique size? Watch Ryan Terry’s full comments in our latest GI Exclusive segment above and then decide for yourself!
Conor McGregor Looks Shredded At 190 Pounds In Recent Photo
Conor McGregor has put on size while recovering from an injury.
When you think of UFC, the first name that comes to mind is Conor McGregor. The Notorious became the first fighter to hold championships in two different divisions at once. This came after a victory over Eddie Alvarez back in September of 2016. Five years later, some have forgotten the accomplishments and wrote off McGregor.
In July, McGregor suffered a broken leg in the trilogy fight against Dustin Poirier. Since then, the former champion has been hitting the gym hard and has put on some serious muscle. McGregor is active on social media showing different workouts and physique updates. In a recent one, he is looking shredded at 190 pounds.
This is the heaviest that Conor McGregor has been in the offseason. He is used to cutting down to 145 pounds. In 2016, he made a jump from 155 pounds to 170. This is significantly lighter than his current weight. McGregor has been performing some big muscle-building exercises and following a FAST program. This is a training regimen developed by exercise physiologist Dr. Julian Dalby.
FAST is a program that is broken down in different ways. The three major categories are endurance, functional speed, and power and speed. Along with this training program, McGregor has continued to put on plenty of muscle.
This is in an attempt to make a return to the ring. The 33-year-old fighter has not announced a return but his recent training makes it seem like he is going to make a return to avenge his last loss. Fans of the UFC have written off McGregor a bit after his most recent loss and injury. Why? There are some reasons that have been floating around but overall drive could be one of them.
Conor McGregor is not just a UFC fighter. He is an international superstar and an incredibly successful businessman. He recently sold his shared of Proper Twelve Whiskey in a deal that could be worth up to $600 million. McGregor will continue to be the spokesman and face of the company. He also recently opened The Black Forge Inn in Dublin. Income is certainly not an issue for McGregor and this could be a reason fans believe he lost his edge.
When looking at his overall work in the gym recently, this does not seem factual. McGregor has been hard at work to build a physique and overall endurance level that is back to where he was prior to the injury.
With that being said, McGregor continues to be one of the biggest names in UFC and seems as determined as ever. When he makes is return to the ring, there will be a new chip on his shoulder to prove his doubters wrong. For all of those critics who believe he lost a step, there will be plenty to watch soon enough.
The Best Hanging Leg Raise Alternative Exercises For Core Strength
Look to these alternatives to change up your routine to still see gains.
We all want that desired six-pack, right? While the hanging leg raise is a great exercise to achieve this, the best hanging leg raise alternative exercises can ensure we hit our abs from all the right angles. Setting yourself up with the right alternatives means you get a great chance to target your abs differently. This will work those muscles in many ways so they have no choice but to grow.
A strong core will offer a number of benefits. When it comes to those more functional and sport specific movements, strong abs will provide balance and stability so we can better tackle whatever comes our way. A strong core will also show off our six-pack and only add to our shredded aesthetic.
Let’s take a look at some of the best hanging leg raise alternative exercises to give you the best options as you seek to change up your workouts while also seeing huge gains. As a dedicated athlete, you are always seeking new ways to challenge yourself and with the right alternatives, you are well on your way to making that happen.
What Is The Hanging Leg Raise Exercise?
The hanging leg raise is an isolation exercise designed to build your abs, as well as your hips. While this may be a higher level exercise, with time, it can become part of your daily routine as you advance farther with it. The only equipment needed is a pull-up bar and you are well on your way to seeing great abdominal gains.
Benefits Of This Exercise
One of the main benefits of this exercise is the strength and development of your abs and hip flexors. As a challenging exercise, it really works these muscles and you will truly start to see great gains to not only strength, but definition. As a result of the added strength put on these muscles, you will see great stability, resulting from better form and more engagement (1). Grip strength will also improve, as will changes to your body composition and desired physique.
Best Hanging Leg Raise Alternative Exercises
Beginner
Lying Leg Raise
Many of us have incorporated the lying leg raise into our routines before. This exercise gets more challenging the more reps you do, but still is considered a beginner level ab exercise given the actual movement. What is important with this exercise is to keep your legs straight because the longer you extend, the more bodyweight your abs have to take. All that really means is the load on your abs will be more, thus creating more time under tension. That added challenge will really add to the burn in your midsection, thus building those muscles making them both bigger and stronger.
Reverse Crunch
A simple yet effective abs exercise, this is also considered to be beginner level. All this movement really entails us pulling your knees towards your stomach and keeping that core braced. For an added challenge, you can use a bench or attach a form of weights to only add increased time under tension. This is called the reverse crunch for the movement is simply opposite that of a normal crunch (2).
Intermediate
V-Ups
Moving into the intermediate level exercises, V-ups are great because they really give your hip flexors a good workout. The challenge with stability and this full body extension has its fair share of pressure on the spine. But with good form you’ll be just fine. Really giving your abs a workout, this is a great exercise to challenge yourself while still being able to tackle a lot of reps.
Roman Chair Leg Raises
This intermediate exercise gets pretty close to the hanging leg raise and virtually the only difference is that with this one, you are not hanging. The roman chair offers arm support as you rest them on pads during the exercise, so what you give up is the grip support as well. But in terms of an alternative that is pretty close to the actual exercise, this is a pretty good one.
Advanced
L-Sit
Now getting into those more advanced exercises, the L-Sit is a common one for those really looking to punish their abs. While this may not seem like a good alternative, the difference is a static hold as opposed to the repeated raising of your legs. So, while range of motion may not be the same, what is the same is the absolute strain on your core, forcing it to really grow.
Dragon Flag
The Dragon Flag is hard. A great advanced variation of the hanging leg raise exercise, this requires full hip extension, the right grip, and serious core engagement. But this also requires strong glutes, and the benefits to not just your abs with this exercise are hard to ignore.
Top Supplements To Boost Further Gains
While working out and following a strict dietary regimen are imperative to our gains, the right supplements will only advance this growth. With so many companies out there, finding the right ones and knowing what to look for will greatly affect our overall health and training. To start, the big three to know about are pre-workouts, BCAAs, and protein powders. A pre-workout can offer energy and pumps (3), BCAAs will keep that energy high and burst through fatigue, and protein powders will most certainly enhance growth and recovery (4). For additional muscle building supplements, as well as those that will change your body composition, look into creatine, mass gainers, and fat burners, for these are also very popular. And don’t forget a multivitamin to keep your health as a top priority.
Wrap Up
The best hanging leg raise alternative exercises can greatly affect all areas of your gains and really give you a nice change to those often times monotonous workouts. Of course, they will still work your abs the same since these are closely related to the hanging leg raise exercise. Don’t be afraid to really change things up and give yourself the best chance at real gains. You work hard and the results you see should show that.
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*Images courtesy of Envato
References
Hibbs, A.; et al. (2008). “Optimizing performance by improving core stability and core strength”. (source)
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)