Muscle Chemistry Archive
Eight Best Dumbbell Exercises for Your Chest
Here are the best dumbbell exercises to pump up your chest.
Dumbbells tend to get overlooked when it comes to working the chest. Guys tend to prefer a traditional barbell bench press and save the dumbbells for other body parts.
But dumbbells provide not only a tough chest workout but the added benefit of improving shoulder stability. Plus, you’re more likely to have access to dumbbells, whether at home or when working out of modest hotel gyms. Some research suggests dumbbells are easier on the elbow joints than barbells when working the chest.
Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. Best of all dumbbells work for almost every lift. So, while kettlebells or barbells might be better for some lifts, dumbbells usually are an adequate substitute for those moves and preferable for others.
Of course, where the chest is involved, it helps to also have a bench, preferably an adjustable one. In this 30-minute dumbbell workout to build your chest, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results with minimal time and equipment.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Dumbbell Bench Press
What it does: This stabilizes your shoulders in addition to providing the same chest benefits as the traditional barbell bench press.
How to do it: Lying faceup on the bench, holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells together, touching the outside of your shoulders, then push them back up.
How many: 4 sets of 10 reps
2. Hang Snatch – 1 Arm
What it does: It’s a full-body exercise with power coming from the hips, but your chest is the unsung contributor of this move providing stability in the “catch” phase.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
How many? 4 sets of 10 reps.
3. Dumbbell Incline Bench Press
What it does: It hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders.
How to do it: Lying face-up on a bench set at a 45-degree angle. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.
How many? 4 sets of 10 reps.
4. Dumbbell Flys
What it does: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps.
How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing the ceiling. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”
How many? 4 sets of 10 reps.
5. Dumbbell Bench – One Arm
What it does: This builds strength in the shoulder and chest like a conventional dumbbell press while also placing more emphasis on stabilizing the shoulder.
How to do it: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head. Lower the weight until your elbow is in line with your shoulder. Return to starting position. Continue for 10 reps and then switch sides.
How many? 4 sets of 10 reps per side.
6. One-Arm, One-Leg Dumbbell Row
What it does: This is a total body exercise but one that works the chest, too. You’ll get a stretch of the hamstrings and it also challenges the lats.
How to do it: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it. Do 10 and switch sides.
How many? 4 sets of 10 reps per side.
7. Bridge Chest Flys
What it does: By placing yourself in a bridged position, you target the pecs while getting the normal glute and hamstring benefits of the bridge.
How to do it: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. Lower weights and hips together, pausing at the bottom and then bridging back up as you bring the weights back together.
How many? 4 sets of 10 reps.
8. Alternating Dumbbell Bench Press
What it does: The alternating dumbbell press challenges the chest to stabilize more than a barbell bench.
How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling.
How many? 4 sets of 10 reps
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Pro Natural Bodybuilder Colin Congo: Drug Tests Can Probably Be Beaten
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Pro Natural Bodybuilder Colin Congo gets honest about drug testing – claims no drug test can be 100% accurate.
With the Mr. America 2021 just around the corner, we are reconnecting with some pro natural bodybuilders from our time filming Generation Iron: Natty 4 Life. Colin Congo is a Men’s Physique pro natural bodybuilder set to compete at the Mr. America in October. We reconnected with Congo to discuss the realities of natural bodybuilding and drug testing in the sport. In our latest GI Exclusive interview, Colin Congo explains why he thinks the drug tests can be beaten.
Natural bodybuilding is often met with skepticism in the overall bodybuilding world. There is little evidence for that criticism except for gut reactions. Namely, that some natural bodybuilder simply look too massive and shredded to be possibly all natural. The biggest natural league in industry, PNBA/INBA, utilizes WADA drug testing for their events. This is the same drug testing used for the Olympics.
That’s a strong credibility to have for pro natural bodybuilding. So it seems the overall skepticism speaks to something bigger than just bodybuilding. In nearly all professional sports – fans believe that someone is getting away with using PEDs – whether there are tests or not.
But does this skepticism have any merit whatsoever? We asked this very question to Men’s Physique Pro Natural Bodybuilder Colin Congo. A featured athlete in Generation Iron: Natty 4 Life, we reconnected with Congo to dive deeper into his thoughts on drug tests and whether or not they are effective.
Colin Congo admits that he thinks that the WADA tests can be beat. That being said, he thinks that they ultimately do what they are meant to. Majority of athletes know they will be tested and have no interest in trying to beat it. And the WADA tests do catch PED users yearly in the league. The remaining small percentage of athletes who get away with it are a very small number.
That’s why Colin Congo doesn’t say anything even when he believes that there is a competitor on stage who is enhanced. Congo claims that he knows when he steps on stage, there will always be a chance someone is unnatural. In fact, he’s gone into competitions believing someone battling against him was enhanced. He never said anything. That person won the competition.
Colin Congo doesn’t see himself as the gatekeeper for drug testing. That’s what the federation is for. He also knows that many natural bodybuilders are often mistaken for being enhanced. Sometimes, it seems like something is impossible without the use of PEDs. But that’s the great thing about pro natural bodybuilding – they accomplish things that seem impossible. So Congo won’t call someone out without 100% evidence – because he could simply be wrong.
“This test can probably be beaten if I had to guess. And I know there are folks out there who are going to be on stage with me that are not 100% natural,” Colin Congo states in our interview. He continues:
“I know there are dudes out there that are 100% natural that just have absolutely gifted physiques. And they are going to look enhanced and they are going to just look like that. I’m not the gatekeeper for who’s natural and who’s not. I know I get up there and put my best physique on the stage. And I’m counting on the organization to hold those guys to the same standard that I’m holding myself to.”
Nothing can ever be 100% guaranteed. But a drug test on the level of WADA also helps create preventative measures that stop athletes from even thinking of trying in the first place. It’s like a sign that says, “You are being filmed.” Even if there is actually no camera filming – most people will assume that they are, in fact, being filmed and not steal from a store. Sure, some will call the bluff and cheat. But the measures in place help far more than nothing at all.
You can watch Colin Congo go into more detail about natural bodybuilding and drug testing in our latest GI Exclusive interview segment above!
Best Men’s Fitness Apparel For Versatility, Comfort & Style (Updated 2021)
The best men’s fitness apparel will make you look good and feel good as you grind away in the gym.
When it comes down to it, we know you work hard and the best men’s fitness apparel can only add to that. We know how tough it is to fight the urge to break that strict diet, or take a day off from working out. But you do it because you want to get big, huge, maybe even massive. That work ethic should be matched by killer workout gear and the right workout clothes can make you look even better than you feel. Most people say look good, feel good. Like we said, you already feel good so let’s get you looking great with these best workout clothes and other casual gear from a great outdoor brand.
Your workout clothes and other workout gear should reflect quality, durability, versatility, and affordability, but most importantly style. Don’t settle for any old workout shirt or cheap joggers. Look for the best in order to be the best and this list we’ve put together is one to show off your gains, make that physique pop, and genuinely make you look good and feel great when you grind in the gym. This list contains a host of items from multiple brands, ranging from head to toe, and it’s only appropriate that we bring you the best men’s fitness apparel from each casual outdoor or indoor brand.
We’ve put together a list of the Best Men’s Fitness Apparel for 2021 to really beef up your workout clothes so you lift big in style from each brand.
Best Men’s Fitness Apparel For 2021
Best Hoodie
A hoodie can be great for any occasion like cold winter weather, that crisp morning air in the spring, and even in the gym for warming up.
Generation Iron Lift Heavy Repeat Hoodie
This Hoodie from Generation Iron is perfect for upgrading your lifestyle. With a modern custom fit, it will meet your lifestyle needs, whether that be in the gym or out of it and is a great piece of workout gear compared to other hoodies to keep you warm during colder weather. This is made from 80% cotton and 20% polyester for comfort and versatility with an adjustable hood and the Generation Iron logo stamped right on the front so everyone knows where you go for the best information to help your bodybuilding goals.
Generation Iron Lift Heavy Repeat Hoodie is 80% cotton and 20% polyester great for comfort and versatility with an adjustable hood.
Pros
Modern custom fit for comfort and style
Versatile for everyday movements and in the gym
Adjustable hood to fit any size
Cons
Only available on the Generation Store
Price: $39.99
Best Sweatshirt
A sweatshirt with style can be used for any occasion and while it should be comfortable and versatile, never settle for anything short on style.
Generation Iron Silhouette Sweatshirt
The Silhouette Sweatshirt from Generation Iron is an all-around amazing top. It’s retro style features a bodybuilder silhouette and provides an old school vintage look that honestly just looks cool. This sweatshirt is a blend of 50% cotton and 50% poly fleece for maximum comfort and the style is genuinely hard to beat out of this workout gear, especially if paired with accessories to layer with other materials or any form of clothing.
Generation Iron Silhouette Sweatshirt is an old school vintage sweatshirt featuring a bodybuilder silhouette made from a blend of 50% cotton and 50% poly fleece for maximum comfort.
Pros
Great design and awesome old school look
Pairs well with many accessories
Comfortable and versatile for any movements
Cons
Can only get on the Generation Iron website
Price: $34.99
Best Long Sleeve
A long sleeve is a nice way to wear something warm while not overheating and can go well with many outfits for a host of occasions.
Generation Iron 360 Logo Long Sleeve Tee
Generation Iron has this amazing old school long sleeve with the throwback Generation Iron 360 logo placed right in front. Made from 100% cotton, this long top is comfortable, soft, and conducive to any workout or activity you choose to perform. That old school look will make a great addition to your clothes that you choose to match with other workout gear for any session to mix with other layers of any material.
Generation Iron 360 Long Sleeve Tee is an old school long sleeve with the throwback Generation Iron 360 logo right in the front for a comfortable and clean look.
Pros
Comfortable, soft, and conducive to any workout
Old school is a nice addition with the logo on chest
Cons
100% cotton may not be the best for working out
Price: $29.99
Best Lifting Shoes
While weightlifting shoes are great for those who lift big, having an everyday pair of shoes that work well for gym use and lifting can make your workouts comfortable and easier.
New Balance Men’s Minimus TR V1 Cross Trainer
These shoes from New Balance are 100% synthetic with a rubber sole and premium liners for sock-free training. The midsole has full rubber coverage and delivers added cushioning for enhanced comfort and impressive support. A mesh upper region is great for a lightweight feel and enhanced airflow and a rubber underfoot is perfect for stability and traction. Great for all workouts, these shoes are comfortable and versatile to maximize your gains.
New Balance Men’s Minimus TR V1 Cross Trainer is a great shoe with full rubber coverage to deliver added cushioning for enhanced comfort and impressive support.
Pros
Added cushioning is great for comfort and support
Mesh gives these a nice lightweight feel
Rubber underfoot is perfect for stability and traction
Cons
Sizing may be off as they can be narrow
Price: $101.09-$119.99
Best Workout Shorts For Cardio
Having a lightweight pair of shorts for cardio can offer a nice feel as you perform those higher intensity or longer aerobic workouts.
Under Armour Men’s UA Tech Graphic Shorts
These shorts from Under Armour are go-to’s for training and workout clothing and will give you everything you need out of a loose, comfortable, and versatile set of shorts. The quick drying fabric eliminates any moisture from hanging around and they have a soft, natural feel. An internal drawcord allows for proper adjusting and mesh hand pockets are a great touch for whatever you need to carry.
Under Armour Men’s UA Tech Graphic Shorts are quick drying, ultra soft, and provide for a more natural feel to offer the best comfort out of those workouts.
Pros
Loose and comfortable feel perfect for cardio and HIIT workouts
Quick drying is great to eliminate moisture
Internal drawcord adjusts well and stays out of the way
Cons
Thinner material so compression underneath is advised
Price: $19.71
Best Workout Shorts For Lifting
The right pair of shorts for lifting will stay out of your way but still be comfortable and versatile for optimal movement.
Generation Iron Power Shorts
Generation Iron Power Shorts are the definition of a top tier pair of shorts perfect for any occasion you need out of your workout clothing. These are designed to be lightweight for any kind of training, but work well with high intensity workouts given their comfort and versatility. The bottom hem is created to be around thigh level and the side pockets and mesh ventilation make these very breathable options for those big athletic lifts, more intense HIIT workouts, or just a walk around town over the course of everyday life.
Generation Iron Power Shorts are designed to be lightweight for all kinds of training with side pockets and mesh ventilation.
Pros
Lightweight design is perfect for gym movements
Mesh ventilation offers great breathability
Bottom hem at thigh level allows for free movement at the knees
Cons
Only available on the Generation Iron store
Price: $19.49
Best Sweatpants
Sweatpants are great for any time of year and for those looking to go out or simply lounge, a stylish pair of joggers can fit any occasion.
Lululemon Surge Jogger
These lightweight joggers from Lululemon are perfect pants for any workout or everyday activity that comes your way and are a great item to add to your workout clothing. While they are designed for runners since they are lightweight, they work well for any workout and the sweat wicking fabric is great for any moisture wicking needs. The classic tapered fit is stylish and cool with a zipperless pocket that provide great security and give these athletic joggers a sleek look out of your performance gear with nice tight compression made from great fabrics to fit your body that athletes will love from this gym collection.
Lululemon Surge Joggers are lightweight for everyday activity with a stylish and cool look.
Pros
Design if perfect for either working or everyday wear
Lightweight and sweat wicking fabric
Classic tapered fit and zipperless pockets still offer great security
Cons
Premium priced item
Only available on Lululemon’s website
Price: $118.00
Best Performance Tee
A performance tee should be soft and breathable so you can work out in both style and ease without the fear of overheating.
Reebok Activchill Move T-Shirt
This high quality performance t-shirt from Reebok offers a slim cut so you can move and be free with optimal range of motion and has built in ventilation with a mesh back to get the most out of your workout clothing and shirts. The breathable Activchill fabric allows you to stay cool during any workout while also showing off those gains and provide moisture wicking and sweat wicking fabric. Designed for high-intensity training, this performance T will go great with any pair of bottoms and will give you the best chance at maximizing the benefits of your workout with the best men’s workout clothes to add to your essentials for shirts or other functional items and lightweight gear from a great brand.
Reebok Men’s One Series Activchill Move Tee is a high stretch tee to keep you cool while offering great versatility and a breathable design.
Pros
Slim cut offers great range of motion
Breathable fabric eliminates overheating and allows you to stay cool
Great movement for higher intensity work
Cons
Depending on size it can be a premium priced item
Price: $15.32-$40.00
Best Hat
A great hat can work wonders when it comes time to working out to keep sweat away, or for those more casual occasions to round out a cool look.
Generation Iron Snapback
Nothing rounds out a great fit like a snapback and Generation Iron Stamp Snapback is perfect for any occasion. This five panel hat is constructed with a structured fit and flat bill with the Generation Iron logo displayed on both the front and sides. It is comfortable and designed to wick away sweat while also giving you a clean, sharp look people will envy out of your men’s workout wardrobe and other active essentials.
Generation Iron Stamp Snapback Hat is perfect for any occasion with a five panel construct and structured fit and the Generation Iron logo displayed on the front and side.
Pros
Structured fit and flat bill are great for style
Comfortable and designed to wick away moisture
Cons
Only available on the Generation Iron website
Price: $13.99
Best Tank Top
Having the right tank top to show off those muscles is exactly what is needed to feel great while giving yourself a versatile and breathable top to move freely in.
Generation Iron Camo Stringer
As part of Generation Iron limited edition line, this Camo Stringer is designed to do one thing: show off your gains and muscle. It is versatile, comfortable, breathable, and stylish all at the same time and allows optimal movement for any workout and is great to add with your gym clothes. Designed for style and training, you know this tank is unique in both look and fit. The unique camo pattern will stand out so all eyes will be fixed on your massive physique to aid in high performance work and other classic essentials from this wardrobe collection to improve your game with whatever sport.
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
Pros
Versatile, breathable, and stylish camo design
Created for both style and training
Cons
Can only get on the Generation Iron store
Price: $24.99
Benefits Of The Best Men’s Fitness Apparel
Having a great wardrobe full of the best men’s fitness apparel can be exactly what you need to thrive inside and out of the gym. The right clothes for your workouts will be lightweight and versatile to not get in the way of any movements, while also breathable and comfortable so you can feel great while you work hard. The added bonus is you can wear these clothes out and about to be comfortable and stylish without feeling the need to fully dress up. These clothes above will give you everything you want and more when it comes to looking good and feeling even better.
How We Choose The Best Men’s Fitness Apparel
Quality & Price
Your gym clothes and other apparel should be high quality and durable while also being affordable, specifically tested for the best. Too often are the best clothes just way out of your price range, forcing you to settle for something less than optimal. We’ve searched for the best gear at the best prices to ensure you can look phenomenal and not break the bank in doing so from all forms and styles.
Functionality & Versatility
Another key piece of this list was to find clothing that can be used for all activities so nothing restricts you. Squatting in a tight pair of joggers, for example, limits your range of motion and can make you look silly. But with a functional, versatile, and high tech pair, your troubles are soon over. You want your clothes to be freeing, especially as you lift big weight, and we’ve searched high and low for the best gear in that department made from the best technology. Something that is moisture wicking and anti odor is also a great benefit as well to make you feel like your clothes are working to your benefit moving forward.
Style
The most important thing out of the best men’s fitness apparel is to look good. Style is everything with your clothes and some boring old t-shirt just won’t cut it when needing to look perfect. You’ve worked hard for your gains and should show them off with many different styles and innovative gear to function effectively to stand out in a bold way with class. With great tank options, power shorts, and something like the Generation Iron Snapback, you can put together a stylish fit with no hassle to you at all.
FAQ Section For The Best Men’s Fitness Apparel
Can I wear these clothes outside the gym?
Absolutely. This list is meant to reflect athleisure wear so you can be comfortable in the gym while you lift massive weight and also enjoy everyday activities that range from style and comfort. This is where style is so important for you want to look the part for any occasion that comes your way with your activewear.
How do I know these are quality brands and clothing?
We’ve done our research into these brands and each respective article of clothing. Quality of both the brand and the clothing is important to us because we know you deserve the best. Our team would wear anything on this list and we wanted to make sure that came across from this range of clothing on this amazing list.
Why is a brand I like and am loyal to not on here?
At the end of the day, what you wear and how you feel wearing it is important, especially during heavy lifting and cardio workouts. Something like style is obviously very subjective so if a brand you like isn’t on here, it doesn’t mean it isn’t reputable and there is a wide range of brands to choose from. This list reflects what our team saw as the best men’s fitness apparel and we feel you won’t be disappointed by any of these activewear items that we feature and support.
Wrap Up
You deserve to look great and this list of the best men’s fitness apparel can do just that. You work hard, grind away, and build a well-rounded and absolutely shredded aesthetic and its time to show that off. Don’t settle for anything less than great when it comes to your apparel for looking good is half the battle while you shop. This list is a range that reflects everything we know you want out of your fitness apparel so check it out and be sure to put together a stylish fit that goes a long way.
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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.
Tamara Walcott Sets Women’s Raw Deadlift World Record of 288.5kg
Tamara Walcott broke the previous record by 1.5 kg.
The 2021 World Raw Powerlifting Federation (WRPF) The Showdown in Kansas City, MO saw powerlifters set some big-time marks. There were records smashed, both personal and world. Tamara Walcott is high on the list as she set a new women’s raw deadlift world record of 288.5kg (636lb).
With “In the Air Tonight” by Phil Collins on the speaker, Walcott stepped up to the bar with nothing but a lifting belt and wrist straps. She performed the lift and from the looks of it, had plenty left in the tank. The world-record lift can be viewed on Walcott’s Instagram page.
Tamara Walcott put on a show during the event. She set a personal record with a 165kg (363lb) bench press. This was in addition to the world-record deadlift and competition-best squat at 265kg (584lb).
Walcott will have some room to improve on her world record. She beat the previous mark of 287kg set by Sara Schiff. Before Schiff, it was Jessica Springer who held the world record of 285.7kg. Walcott’s previous best during competition was set at the 2021 Kern US Open back in April when she lifted 272.5kg.
Walcott took to Instagram to post the lift and share some thoughts on the road she has taken to get to where she is.
“I’m not a natural born athlete ….. powerlifting did not come easy to me!!!! When I started this journey to getting strong back in 2017 … 315lb deadlift was my goal!!!! Today I exceeded expectations not only of myself but so many other people out there !!!!! I hope I made you guys proud! I hope I did y’all well! I hope you know YOU CAN DO IT TOO!!!”
Tamara Walcott began competing at events in 2018 at 34 years old. Out of six competitions, she has just one loss and has made an impact on all stages. Walcott competes in the superheavyweight division.
There have been plenty of impressive lifts made by Walcott over the years and that is not going to change. Walcott made this lift look easy and that means there could be some higher numbers in the future.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Aaron Singerman Details Reasons For Pulling RedCon1 Sponsorship From Arnold Classic
Aaron Singerman speaks on removing RedCon1 from the Arnold Classic.
Aaron Singerman recently talked about why he removed RedCon1 from the Arnold Classic during a recent interview on the Valuetainment podcast.
The fallout of Arnold Schwarzenegger’s statements on freedom reverberated deeply in the bodybuilding community. Arnold Schwarzenegger said some things that made quite a few people in the bodybuilding community upset. One of those individuals is RedCon1 owner and operator Aaron Singerman.
A bodybuilding enthusiast and heavy hitter in the supplement industry, Aaron Singerman has cemented himself as a powerful business owner. With his RedCon1 brand, Singerman has become one of the major players in the supplement industry. RedCon1 has established itself as one of the most well regarded, well respected supplement brand in the world. As such, Singerman commands a great deal of influence.
Removing The Sponsorship
So when Aaron Singerman decided to remove RedCon1 as a sponsor at the Arnold Classic it sent shockwaves through the industry. Singerman was truly upset by the statements Arnold Schwarzenegger made. As such, Singerman decided to pull his supplement brand.
Appearing on a recent podcast on Valuetainment, Aaron Singerman went into details about his thoughts, feelings, and reasonings on the situation.
“I told (my wife), I’m like damn, this guy came from Austria, had nothing, created this empire, this iconic brand, Arnold brand. Everything about him is great, I love him, I looked up to him as a kid. Now he says this, and if he stayed in Austria, he wouldn’t be s—t. He’d be like a charismatic farmer or something. What would he be? He’d be a police officer or whatever,” said Singerman.
“The reason why he got famous, is because Joe Weider gave him the opportunity to move to America, him and Franco (Columbo) started their own business, he went to college and he got in movies, and everything he’s done is so awesome. It’s something that I really look up to.”
Sticking To The Decision
Singerman does sound conflicted about his feelings on the situation, but that didn’t change his mind removing his sponsorship. Singerman was dead set on standing by his own values.
“I’m obviously not for cancel culture. I just think that people need to not support people with their dollars. So as a business owner or even as an individual consumer, if you don’t believe what the thing stands for, you actually are making a difference. You’re able to vote by not sending your dollars. So to send him a few hundred thousand bucks just felt really wrong,” explained Singerman.
Aaron Singerman clearly thought a great deal about this situation. He didn’t make the decision rashly.
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.
Patrick Moore’s Outlook: Rushing Perfection Will Only Ruin His Physique
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Patrick Moore believes he will be one of the best in the sport… but he thinks rushing towards perfection is a mistake.
Patrick Moore is a pro bodybuilder with a lot of hype behind him and a somewhat rollercoaster of a career in past years. After a stellar win in 2019 at the California Pro, his placings have been a bit all over the place. He’s aware of that – and has been on a course correction in 2021 by focusing on less shows and more on improvements. His return to the California Pro 2021 showed just how much progress he’s made with a big win.
Patrick Moore’s physique, when at its best, shows promise of a potential future Olympia champion. Most certainly a top 5 competitor at the every least. That kind of hype can get into someone’s head – but he’s not worried. In fact, he’s in no rush to become the best – despite extreme confidence that he can deliver. In our latest GI exclusive interview, Patrick Moore explains how rushing towards perfection will only hurt his physique – not help it.
Patrick Moore has seen this happen time and time again, he’s almost fallen into this exact same trap himself. Up-and-coming bodybuilders catch a spotlight of hype. They then rush to become the best in the world within one year. They proclaim lofty goals of winning or placing top 5 in their very first Mr. Olympia. Almost always, this doesn’t happen. And a subsequent burnout follows shortly after.
Patrick Moore wants to avoid this. He believes that he has what it takes to become a Mr. Olympia champion – but he’s in no rush to have it happen this year or perhaps even the next. Pro bodybuilding is a long game. It requires muscle maturity, wisdom over many years, and constant tweaking and re-adjusting of contest prep to learn what works and what doesn’t for your specific body.
During a stretch in 2019 through 2020, Patrick Moore was in a sort of a rush. Or as he puts it, he was in a nearly year long contest prep. This was because he felt the need to do too many shows in a year. For his body specifically, the number of shows he competed in was not what was best for his physique. He suffered, his placings suffered. Add in a pandemic that re-adjusted the 2020 schedule – and his physique (and mind) was burnt out.
Going into 2021, Patrick Moore had a renewed mindset. He wanted to complete in less shows and focus more on improving his training, diet, and contest prep. So far, his renewed tactic seems to be working. He returned to the California Pro and reclaimed his champion title. Now he has his eyes focused squarely on the Mr. Olympia.
During our conversation, we asked Patrick Moore if he feels pressure to deliver. To become the perfect champion that many fans see is possible in his physique. Moore admits that he has an extreme drive to compete and win – but he’s learned to not feel the pressure when it comes to becoming the best. He finds that giving into that pressure leads to rushing your progress. Rushing past what is best for your body only leads to a drop in quality – not improvements.
That’s not to say he’s not working his ass off. He is – but he understands that patience is also a virtue. He can’t will himself into progressing faster than what’s right for his body. He has extreme confidence in his abilities – and wants to follow the plan through rather than rush it for extra size. He believes if he follows the plan – he’ll be Olympia champion in the future.
He also points out that bodybuilding is in a transitionary period right now. There are still some long-running pro bodybuilders competing that will soon drop out in upcoming years. He means this not as a criticism of them but as a fact of life. The new generation is rising – instead of rushing to beat the past generation, Moore wants to focus on what’s best for himself and let time treat him kindly.
“I don’t feel that much pressure there as to speed up because what I see what’s happening with a lot of the guys… A lot of guys that are older than me are close to being done,” Patrick Moore states in our interview. He goes on:
“And that’s not to be disrespectful to them. They’ve been here a long time. So I say that like their physiques aren’t changing a whole, whole lot because they are kind of maxed. They get more dense, they get harder because they have a lot of muscle. For me, I’m still growing and I feel like if I rush that process – then I can end up destroying my physique. And I think that’s what makes me a good prospect is that my physique is different especially in the open class. A lot of guys aren’t built the way I am.”
You can watch Patrick Moore go into full detail about his strategy to rise in the ranks of pro bodybuilding by watching our latest GI Exclusive interview segment above!
Tyron Woodley Displays ‘I Love Jake Paul’ Tattoo
Tyron Woodley held his side of the wager and got a tattoo following his loss to Jake Paul.
The boxing match between Tyron Woodley and Jake Paul brought a lot of excitement and entertainment to the sport. To add a little extra boost, the fighters made a side wager on the outcome and Woodley recently held up his end of the bargain.
In July, both parties agreed that they would get a tattoo saying they love the other somewhere on their body if they lost. It took Woodley some time to pay off his debt but he eventually did. On Monday, Woodley took to Instagram to show off his new ‘I Love Jake Paul’ tattoo displayed on his middle finger.
“I love you son. Now come and get this ass whippin cause i heard you been talking back to your elders. @jakepaul#ManOfMyWord
WHERE YOU AT!?
Inked by celebrity painter & tattoo artist @rubiartista“
By getting this tattoo, Tyron sets himself up for a rematch with Jake Paul. This is something the former YouTuber said would happen if Woodley got the tattoo. The two sides shook hands and now we will wait and see if there is a part two upcoming.
Paul has since commented on Woodley’s action. He first took to his Instagram story to breakdown his take on the events that took place leading up to the tattoo.
“1. Tyron got the wire from the fight
2. Tyron bought a used Bentley
3. Tyron got on a call with his accountant
4. His accountant told him how much he had to pay in taxes
5. Tyron got the tattoo”
Jake Paul then went to YouTube to post a 43-second video addressing the tattoo — and doing it in the only way he knows how.
It will be interesting to see if we get a Tyron Woodley vs. Jake Paul 2 in the near future. If so, this will continue the rivalry and make for another huge payday for both sides.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PrimeShred Hardcore Fat Burner Review For Ultimate Fat Loss
This fat burner can increase thermogenesis, support metabolism, and improve energy and focus for the ultimate fat burn.
Product Overview
Many of us are constantly looking for the right supplements to take to aid in our weight and fat loss, and while many fat burners do exist and can greatly influence our goals, the right fat burner is hard to come by. So many claim to have the right ingredients that are well-researched and properly dosed, but too often do they prove to let us down. Finding the right fat burner is possible and with stimulant and non-stimulant options available, the choices have grown exponentially. PrimeShred is a great fat burner designed to target fat loss in three stages for the most natural and effective fat loss journey.
The benefits of a quality fat burner can greatly benefit your goals and work to burn that stubborn belly fat as you seek a shredded aesthetic. A fat burner can work to boost your metabolism and aid in thermogenesis to keep burning calories and continue fat loss. Working to suppress your appetite, you eliminate hunger and snacking so you can maintain lean muscle while not putting on any excess weight. Those burners with stimulants can also increase energy and focus by raising your level alertness so you are ready to take on any challenge before you. PrimeShred does this and much more as a safe and effective fat burning supplement.
PrimeShred is a hardcore fat burner with a 3-stage approach to fat loss designed to maximize the fat burning process as naturally as possible.
PrimeShred by Muscle Club Limited Company works to conduct research and create the best supplements around so athletes can see the results they want most. Working with clean and effective ingredients, the research then proves just how to put this into a quality formula so everyone can see the best results around. PrimeShred is 100% manufactured in the United States in an FDA approved and GMP certified facility.
PrimeShred Highlights
PrimeShred is a hardcore fat burner designed with a 3-stage approach to fat loss so your body can maximize the fat-burning process as much as possible. By working with clean and effective ingredients PrimeShred works to accelerate your body’s own natural fat-burning processes for maximum calorie burn, activate specific fat-burning hormones to break down stubborn fat, and amplify your energy and mental focus to make cutting easier. This well-researched formula contains the most effective, scientifically backed ingredients for round-the-clock fat burning for the best results possible.
Ingredients
Green Tea Extract: Accelerates fat burning by speeding up your metabolism and boosting fat burning hormones (1).
L-Tyrosine: Improves focus, alertness, and concentration by delaying the depletion of neurotransmitters (2).
L-Theanine: Increases your metabolism by reducing the amount of fat and carbs your body absorbs while also enhancing focus and attention.
Caffeine Anhydrous: Boosts your metabolism and fat burning by breaking down fatty acids in your fat cells. It also improves focus and alertness as well as energy (3).
Cayenne Pepper Extract: Kickstarts your metabolism and increases thermogenesis by activating key fat burning enzymes.
Green Coffee Extract: Sparks thermogenesis for better fat burning and reduces tiredness and lethargy (4).
BioPerine Black Pepper Extract: Improves bioavailability for better absorption of all those key nutrients for maximum benefits (5).
Other Ingredients
Vitamin B3, Vitamin B6, Vitamin B12, Rhodiola Root, Dimethylaminoethanol, Hypromellose (Veggie Capsule), Silica, Magnesium Stearate
Number Of Servings
30
Serving Size
3 Veggie Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 3 capsules 20 minutes before breakfast on training and non-training days.
Price & Effectiveness
PrimeShred is a hardcore fat burner designed to increase thermogenesis, support metabolism, and improve energy and focus for the best fat burn possible as you seek that desired physique. With 30 servings per container, 3 veggie capsules will pump you with these powerful ingredients so you get the best results possible.
Pros
Accelerates natural fat burning for max calorie burn
Clean and effective ingredients for proven results
Advanced and high potency formula
Vegetarian and vegan friendly
Cons
Three capsules is a lot for a serving size
Price: $47.00 (39.9 Euros)
Check out our list of the Best Fat Burners for more great fat burning products!
Overall Value
PrimeShred is that hardcore fat burner you need most when looking to maximize all your fat burning gains. With the right ingredients that are scientifically researched and well-dosed, it is possible to get the most out of your fat burning potential. PrimeShred works in three stages of fat burning so you get the most in terms of that desired physique you seek while also having the process be completely natural. Produced by a company who knows the needs of athletes and cares about their product, PrimeShred is the ultimate fat burner for you. What you are really getting is a great fat burner with well-researched ingredients and results to hit your intended fat loss goals. Try PrimeShred today and see what this supplement can do for your fat loss needs.
Try PrimeShred Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of PrimeShred and Envato
References
Hursel, R.; Viechtbauer, W.; Westerterp-Plantenga, M. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Coull, N.; Chrismas, B.; Watson, P.; Horsfall, R.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Onakpoya, I.; Terry, R.; Ernst, E. (2011). “The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Black pepper and health claims: a comprehensive treatise”. (source)
Laying Down The Law: 5 Rules For Fat Burning You Need To Follow
Heed and obey for a shredded physique.
When it comes to health and fitness there’s no topic that’s given more attention than burning fat. No matter your fitness level, burning fat is always at the top of anyone’s list of things to do and with good reason. Even if you have tremendous musculature you’d be hard pressed to prove it if you have a layer of blubber hiding all of that muscle.
The only way to reveal the shredded abs and powerful pectorals is by training to burn off all the excess fat. But what principles should you keep in mind if you mean to make consistent and steady progress? You want to burn the fat and keep it off as well. So here’s some great things to keep in mind on your fat burning journey.
1. Diet is Paramount
If you want to burn fat then the first thing you need to worry about is what you’re putting into your mouth. You have to have a balanced diet and one that’s going to work best with your body. Whether that means having balanced macronutrition or going on a ketogenic diet, you must choose a diet plan that’s going to optimize your performance as well as your body’s fat burning capabilities. Supplements can provide great boosts to any diet, including fat burners to shed that unwanted fat, or protein supplements to increase fullness.
2. Compound Movements are King
Training the correct way is also paramount to burning fat. You want to build strength as well as burn fat which means you better have the compound movements mastered. That means being well versed in the bench, squat and deadlift. These big three powerlifting exercises should be staples in any workout for they work multiple muscle groups and allow for a serious increase in strength and calorie burn.
3. Prioritize Building Muscle
If you haven’t picked up on it by now, then here’s your chance to be informed. You’re going to want to focus on building up your muscle. This all works in tandem with having a proper diet as well as training in a manner that promotes muscle building. Training for both strength and muscle growth are two important elements for burning stubborn fat. Adding drop sets to your workouts are a great way to target muscles deep within to really promote growth and adding a protein concentrate or isolate can really promote a great diet and muscle growth.
4. Choose The Correct Training Split
You can’t train the same body part day in and day out. You’ll have to switch things up depending on the day in order to burn fat throughout the body, but more importantly grow muscle in all the important muscle groups of the body. Training legs one day, arms another, and back in a systematic way will ensure that you’re building a well muscled and powerful physical frame. Knowing which muscle groups to pair together can really increase your chances of substantial growth.
5. Boost Your Metabolic Rate
Long sustained cardio used to be considered the trick to burning pesky fat, but newer studies have proven that the best way to raise your metabolic rate and burn fat through a 24 hour period is to perform interval training. This kind of training puts the body in an oxygen deficit and ensures that your body is burning calories, particularly fat, even after you’re done training. Try high-intensity interval training to save time in the gym and really feel a great burn.
What are your training priorities? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Fifteen Essential Lower Body Exercises To Add To Your Training
Lower-Body Workouts That Build Serious Strength
While the thought of “leg day” tends to put some gym-goers off, training your lower body is extremely important.Performing lower-body workouts and strengthening the legs can have an array of positive effects including enhanced movement, greater stability, reduced injury risk, and even facilitate weight loss.
There is an abundance of lower body exercises that can be performed to help you achieve any or all of these goals.
This article will highlight fifteen essential lower body exercises that you should consider adding to your workouts. It will also provide some lower body training guidelines to keep you on the right track.
The Fifteen Lower-Body Exercises
1) Dumbbell Squat
The dumbbell squat is an excellent exercise that will develop the glutes and quadriceps as well as building core strength and stability.
Stand upright ensuring that your feet are placed underneath the hips
Hold a pair of dumbbells so that they are by the sides of the hips
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
2) Goblet Squat
The goblet squat is very similar to the dumbbell squat and works the same muscle groups. The only difference between the two is the position of the dumbbell.
Begin by standing upright and placing the feet directly under the hips
Using one dumbbell only, hold it vertically and cup the top end with both hands
Hold the dumbbell tight to the chest and ensure that the elbows point directly down
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
3) Bulgarian Split Squat
This is a unilateral (single-limb) exercise that primarily works the glutes and quads of the front leg. It is also a demanding exercise in terms of balance and stability.
Begin by placing a bench directly behind you and hold the dumbbells by the hips
Lift the left foot from the floor and reach back to place it on the bench
Keep the chest up and core engaged to keep your trunk upright
Begin to lower your back knee towards the floor by bending the front knee and hip
Descend until your front thigh is approximately parallel with the floor
After taking a brief pause, drive through the front leg to return to the starting position
Once completing the prescribed reps, swap sides and repeat
4) Lateral Lunge
The lateral lunge requires movement out to the side rather than forward or backward. This exercise places a significant load on the glutes, quadriceps, and adductors.
Start by standing upright ensuring that the feet are directly under the hips
Hold two dumbbells at arm’s length so that they start by the hips
Lift the chest, keep the shoulders down, and engage the core
Keeping the right foot planted, take a step out to the side with the left foot
Push your hips back and bend at the left knee only to drop down towards the floor
Allow the dumbbells to lower to either side of the left knee
Descend until the left thigh is parallel to the floor, pause, and then return to standing
Alternate sides and repeat
5) Glute Bridge
The posterior chain refers to all of the muscles that run up the rear side of the body. The glute bridge is an effective developer of the posterior chain.
Begin by lying flat on your back with your hands by the sides of your hips
Bend the knees to bring the feet in close to the backside ensuring the feet stay flat
Engage your core muscles and engage your glutes to drive your hips from the floor
In this position, a straight line should be formed from the shoulders to the knees
Hold this position for a moment before returning to the floor and repeating
6) Camel
The camel is a squat variation exercise and, therefore, it works similar muscles to the squat. The narrow stance used in this exercise places a greater demand on the quads.
Start in a kneeling position with the tops of the feet on the floor and backside resting on your heels
Hold a dumbbell in both hands by grasping the end and keep it tight to the chest
Lift the chest, pull the shoulders back, and squeeze the core muscles
Drive the hips right through to create a straight line from the knees to shoulders
In a controlled manner, drop the hips back down to the feet and repeat
7) Resistance Band Single Leg Deadlift
As well as developing hamstring and glute strength, the single leg deadlift demands core strength, stability, coordination, and balance.
Start by placing a miniband around the left foot and grip it with the right hand
Stand up straight and ensure the feet are directly under the hips
Keep a slight bend in the knees, engage the core, and keep the chest up
Lift the right foot from the floor and then hinge forward by pushing the hips back
Let the right leg kick back and continue to hinge until your torso is parallel to the floor
Return to the starting position by driving the hips through
Once reps have been completed, alternate sides and repeat
8) Forward Lunge
Although both feet are in contact with the ground, the forward lunge can really be considered a unilateral exercise with the front leg doing the majority of the work.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step forward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
9) Reverse Lunge
For the reverse lunge, instead of stepping forward as with the forward lunge, you must take a step backward. This change places more demand on the posterior chain muscles.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step backward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
10) Curtsy Lunge
While less conventional than the forward and backward lunge, the curtsy lunge is excellent for developing glute strength and joint stability.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
From there, step your left foot back and outside the right foot
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
11) Clamshell
The clamshell is a simple isolation exercise that particularly targets the glutes. This exercise can be performed with or without a resistance band looped around the knees.
Lie on your right side, stack the ankles and knees and rest your head on your arm
Bring your feet in so they align with your backside and create a 90-degree angle at the knees
While keeping the core engaged and feet together, raise the left knee as far as possible
As the left knee lifts, ensure that the right hip stays in contact with the floor
At the top position, squeeze the glutes tightly and then return to the start
Once reps have been completed, swap sides and repeat
12) Standing Single Leg Calf Raise
To concentrate on building the calves, perform the single leg calf raise. Not only is this a simple exercise to grasp, it highly activates the calf to maximize strength development.
Place the front of the right foot on an elevated surface so that the heel hangs off
Hold a single dumbbell in the right hand and hold it by the hip
While keeping the core tense, drive up onto the toes and lift the heel as high as possible
Slowly lower back to down the starting position
Complete the prescribed number of reps before alternating sides
13) Seated Calf Raise
The seated variation of the calf raise is another effective isolation movement. The benefit of this variation is that heavier dumbbells can be used.
Begin by sitting upright on a bench with feet flat on the floor
Place two dumbbells on the lower thighs
Engage the core and then lift the heels from the floor as high as possible
Slowly lower back to down the starting position and repeat
14) Step-Ups
While step-ups primarily build quad, hamstring, and glute strength, the single leg stance and unstable nature of movement causes the core to maximally engage.
Begin by placing a bench directly in front of you
Stand tall with the feet under the hips and dumbbells held at arm’s length
Lift the chest, pull the shoulders back and down, and engage the core
Place the left foot onto the bench so that the hip, knee, and ankle create 90-degree angles
From there, drive into the bench to lift the body up until you are standing upright
Control the descent and return to the starting position
Alternate sides and repeat
15) Resistance Band Single Leg Lift
To build the size and strength of the glutes, focus on the single leg lift. This isolation places all of the demand onto the large glute muscles causing them to adapt and improve.
Begin by lying on your right side and place a miniband around your ankles
To provide comfort and stability, use the right arm to prop yourself up
Keep the legs straight and stacked on top of each other
Engage the core muscles before lifting left leg up as far as possible
Lower to the starting position and repeat for the given number of reps
Alternate sides and repeat
Lower Body Workout Guidelines
This section will cover three key considerations that must be made when it comes to designing and performing lower-body training workouts.
Workout Structure
Choosing a selection of the above exercises will give you a great workout, however, it’s important that the exercises you select are performed in the correct order.With all strength-based workouts, you should begin with the exercises that are the most demanding and work the biggest muscle groups.This means prioritizing compound (multi-joint) exercises over isolation (single-joint) exercises.
Furthermore, when it comes to exercise selection, choose exercises that work a range of different movement patterns and muscle groups.This approach will ensure that all muscle groups develop equally thus reducing the risk of developing imbalance or asymmetry.
Training Frequency
How often you train your lower body depends on your goals, level experience, and preference.
For example, an individual who is looking to maximize their muscular strength and size may need to train a lot more frequently to optimize progress (1).
A general recommendation, however, is to train the lower body three times per week.
Training Volume
Training volume is the total amount of work that is performed during a workout. Sets, reps, and weight all constitute training volume.So, how much volume should you be using? Once again this is dependent on your training goal.
For those who are looking to primarily improve strength, focus on lifting heavy weight for a low rep range (between one and five reps) (2).To maximize muscle size, the traditional understanding is to use moderate weight and rep ranges (between six and twelve). However, it appears that muscle growth is influenced more substantially by increasing the total training volume, regardless of the loading scheme used (3).
Final Word
If you are serious about building strength, you must regularly train your lower body. Utilizing the fifteen exercises and applying training guidelines outlined in this article will ensure that you make the most optimal strength progress possible.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036131/ Ochi, Eisuke; Maruo, Masataka; Tsuchiya, Yosuke; Ishii, Naokata; Miura, Koji; Sasaki, Kazushige (2018-07-02). “Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00744. ISSN 1664-042X. PMC 6036131. PMID 30013480.
2 – https://pubmed.ncbi.nlm.nih.gov/25853914/ Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/ SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.