Muscle Chemistry Archive
The Ultimate At-Home Barbell Workouts
The Only Training Tool You Need To Build Strength
The barbell is the ultimate strength training tool. There is a good reason why the strongest men on earth predominantly use barbells in their workouts.
Barbells are highly versatile yet simple pieces of equipment that allow you to perform a vast number of upper and lower body resistance exercises.
Furthermore, when it comes to free weights, there is no other piece of kit that allows you to lift as heavy as the barbell. This makes them an ideal piece of equipment for building serious strength at home.
This article will provide an at-home barbell only training program and guidelines to help you to make the most optimal progress possible.
The Barbell Only Workout
As the name suggests, the following training program utilizes the barbell only. You will not need any other piece of training equipment other than the barbell and weight plates.
The following section firstly provides information on training structure before moving on to detail the individual barbell workouts.
Training Structure
The barbell training plan is a three-day plan with the option of an additional accessory session.It follows a traditional split with a leg workout, chest and triceps workout, and a back and biceps workout to complete.The purpose of the accessory session is to increase total weekly training volume and is more speed focused.
This session is non-compulsory. If you are feeling fatigued from the other sessions, you may wish to skip the accessory session.
While the training structure can be adjusted to suit your lifestyle and preferences, the following table maps out the ideal weekly structure:
Day
Training
Monday
Legs
Tuesday
Off
Wednesday
Chest, Triceps, and Abs
Thursday
Off
Friday
Back and Biceps
Saturday
Accessory Day
Sunday
Off
Session One – Legs
Exercise
Training Volume (Sets x Reps)
Back Squat
4 x 8
Walking Lunge
3 x 20
Stiff Leg Deadlift
2 x 15
Standing Calf Raise
3 x 12
Front Squat
3 x 10
Farmers Walk
3 x 30 seconds
The primary exercise in this workout is the back squat. There are few exercises that compare to the squat for leg development.However, although the exercise does place a great demand on the quads and glutes, it also requires a great amount of work from the core muscles.
Walking lunges are an excellent unilateral (single-limbed) strengthening exercise. Although both feet are in contact with the ground during this exercise, the front leg does the majority of the work.
During the walking lunge, it is imperative that you keep the chest up and core engaged to enhance balance and stability.
While the squat and lunge place a great emphasis on anterior (front) muscles, the stiff leg deadlift highly activates the posterior muscles such as the hamstrings, glutes, and low back.
The standing calf raise which is an isolation exercise that specifically targets the calf muscles. To maximize range of motion, place the front of the feet on an elevated surface.
In terms of total weight lifted, front squats will not allow you to lift as heavy as back squats, however, they do place a greater demand on the quadriceps, core strength, and mobility.Finally, to perform the farmers walk, simply pinch two weight plates in each hand and walk. This exercise specifically develops core and grip strength.
Session Two – Chest, Triceps, and Abs
Exercise
Training Volume (Sets x Reps)
Bench Press
3 x 15
Incline Bench Press
3 x 8
Close Grip Bench Press
2 x 20
Seated Military Press
4 x 12
Tricep Skullcrushers
3 x 10
Barbell Rollout
2 x 20
The bench press is the ultimate chest developer which explains why this session begins with three bench press variations.Out of all of the variations, the conventional bench press will allow you to lift the most weight and maximize strength progress.Moving on to the incline press which particularly targets the upper portion of the pectorals (chest) and the anterior deltoids (shoulder).
Shifting your grip influences muscle activation. Typically, a wider grip places more stress on the pecs while a narrower grip hits the triceps (arms) more.
Therefore, the purpose of the narrow bench press is to develop tricep strength and size.
The military press is a challenging exercise that will continue to work the chest, shoulders, and triceps. Performing it from a seated position negates the involvement of the lower body muscles.
Skullcrushers are an isolation exercise that targets the triceps and can lead to significant improvements in arm strength and size.
This session finishes with the barbell rollout which is undoubtedly one of the most challenging but highly effective core exercises that can be performed.
Session Three – Back and Biceps
Exercise
Training Volume
Deadlift
4 x 8
Bent Over Row
3 x 12
Pendlay Row
3 x 8
Shrugs
4 x 15
Bicep Curl
3 x 15
Reverse Grip Bicep Curl
3 x 15
As with squats, the deadlift is a supreme exercise that works the entire posterior chain and the core. It is a particularly effective developer of the back which explains it’s inclusion in this session.Moving on to bent over rows which target the latissimus dorsi which are the powerful, wing-like muscles found in the back.Next, you are to complete the Pendlay row. This is similar to the bent row, however, instead of holding the bar in a suspended position, the bar is pulled from and returns to the floor with each rep.
The Pendlay row requires a greater level of mobility but will allow you to work on explosive power more so than the bent over row.Shrugs are a heavy accessory exercise that particularly works the trapezius muscles. These are the distinctive muscles that are located either side of the neck.You’ll finish this session by completing two bicep-focused exercises – the conventional bicep curl and a reverse grip curl.
Because curls are a single-joint movement, both of these exercises highly activate the biceps. The reverse grip also places a great demand on forearm extensors and grip strength.
Session Four – Accessory Day
Exercise
Training Volume
Sit-ups
2 x 20
Plank
2 x 45 seconds
Upright Row
3 x 12
Front Raise
3 x 15
Snatch Grip Deadlift
2 x 15
As highlighted, this accessory day is non-compulsory, however, performing it regularly will facilitate a faster improvement in strength.The session begins with some core work – sit-ups and planks. While these are perhaps not the most exciting exercises, they are undoubtedly effective developers of the core muscles, specifically the abdominals.
Moving on next to the upright row which is an efficient developer of the shoulders and the upper back. With this one, ensure you keep the barbell tight to the body as you vertically row.Another highly effective isolation exercise is the front raise. This particularly targets the shoulders while also demanding a great deal of core strength and stability.The session concludes with a deadlift variation known as snatch grip deadlift. This refers to the extremely wide grip assumed during the Olympic lift, the snatch.Having an extremely wide grip on the bar places more demand on the upper back musculature and grip.
Optimizing Your Progress
There are a number of areas that you should prioritize in order to make the best progress with your training. This section will highlight four key aspects to focus on.
Technique
One of the most common mistakes that you’re likely to see with barbell-based training is either rushing the movement or overloading the bar.
Both of these mistakes tend to cause exercise technique to break down. Not only does this reduce the effectiveness of the exercise, it may also increase the chance of sustaining an injury.
Therefore, take your time with each exercise and prioritize technique first as this will ensure that you are performing the exercise safely and effectively.
If any of the aforementioned exercises are new to you, avoid the temptation to immediately lift heavy. Instead, spend the first couple of weeks with light weight to allow the nervous system to get to grips with the movement patterns and gradually add weight from there.
Progressive Overload
Regardless of whether you are a beginner or an advanced lifter, progressive overload is a principle that must be applied to your training if you want to improve.
Progressive overload involves gradually increasing the training intensity of your workouts over time. The simplest way to do this is to gradually add weight to the barbell.Strength training places a stimulus on the body that forces it to adapt and improve. However, as the body becomes more familiar with this stimulus, adaptations will slow and cease.
By consistently applying progressive overload to your training, the training stimulus changes which continually forces the body to adapt (1).
Nutrition
While physical training is of great importance and can have an array of benefits, eating well is of equal importance.
Firstly, ensure that you are consuming the right number of calories per day for your training goal. If you are looking to increase muscular strength and size, you may need to up your calorie intake.
Ensure you are consuming enough protein every day. Protein plays a key role in post-workout recovery and consequently influences improvements in muscle growth and strength (2).It is also important that you eat a wide range of fruits and vegetables to optimize health and function.
Tracking
If you want to ensure that you are progressing at the correct rate, it’s vital to track each training session and your nutrition.
Studies have consistently shown that those who track make better progress than those who don’t (3).Although you have the workouts already scheduled, the weights that you use for each exercise are not prescribed.Therefore, you will need to keep a log of the weight that you use for each exercise. As the weeks progress, gradually add weight to each lift and log your progressions.
In terms of nutrition, if you are upping your calorie intake to maximize muscle growth, tracking your daily calorie intake will ensure you are consuming the right amount.
Final Word
There are many different strength training methods to choose from, however, few can compare to barbell training.By following the barbell only training program and guidelines outlined in this article, it is possible to make significant advancements in both strength and physique.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/ Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ Carbone, John W.; Pasiakos, Stefan M. (2019-05-22). “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit”. Nutrients. 11 (5). doi:10.3390/nu11051136. ISSN 2072-6643. PMC 6566799. PMID 31121843.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ Ingels, John Spencer; Misra, Ranjita; Stewart, Jonathan; Lucke-Wold, Brandon; Shawley-Brzoska, Samantha (2017). “The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time”. Journal of Diabetes Research. 2017. doi:10.1155/2017/6951495. ISSN 2314-6745. PMC 5568610. PMID 28852651.
Get Bulletproof Shoulders with this Essential Stability Workout Program
Get bulletproof shoulder stability.
Daily life wreaks havoc on our shoulders. Between sitting for hours hunched over a computer and behind a steering wheel, we’re constantly curled over with lousy posture. According to the Mayo Clinic, there’s a direct link between poor posture and shoulder pain.
The shoulder is one of the most important joints in the body, designed to promote a wide range of three-dimensional movements. There’s a reason we shoulder a burden rather than knee or hip one.
Runners would never hit the trails without stretching. But lifters routinely tackle some heavy iron without prepping the shoulders. To go from a typical day of sitting in a hunched-over position to some full-blown lifting is a recipe for shoulder injuries and long-term ailments. Even if you lift first thing in the morning, you’re still feeling the cumulative effects of daily sitting.
By taking just a few minutes to perform the following movements at the start of a workout – or even on an off day or non-shoulder day – we can improve our posture and shoulder stability while reducing the risk of injury and improving our performance in the gym.
Shoulder Squeezes
What it does: This counteracts the impact of sitting all day and also mimics the proper movement of the shoulders during lifting.
How to do it: Instead of thinking in terms of squeezing your shoulder blades together, think in terms of pulling them back and then down, as if toward your back pockets. This not only resets your posture from sitting hunched over a computer or behind a steering wheel, but it also moves the shoulders the way they’re meant to move during pressing lifts. This move can be done throughout the day, not just during this routine.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Stair Stand
What it does: This also counteracts the impact of sitting all day by resetting your posture.
How to do it: Stand on the first step of a staircase. With one hand holding onto a railing or wall, edge back until your heels are off the step and hanging in midair. Let your body’s weight press down into the heels.
How many? One minute on each side, allowing your shoulders to drop back and down and your posture to reset.
Reverse Hand Clasp
What it does: This is a good test of your shoulder mobility.
How to do it: Stand with one hand behind your neck and your elbow pointing up. Use your other hand – or your other hand gently pulling a rope or towel held on both ends – to pull your elbow down. You’ll likely find this easier on your dominant side (i.e. right-handed people pointing the left elbow up). Unlike a lot of stretches, you can make fairly quick progress on this one if done daily, to the point where you can forego the towel or rope and gradually grasp hands on both sides.
How many? 2 sets of 10-second holds on each side.
90/90 Stretch
What it does: This opens up your shoulders while stretching the muscles of your middle and upper back, counteracting the effects of sitting all day.
How to do it: Lie on the ground on your left side with legs tucked into the torso at a 90-degree angle. Keep both arms straight parallel to your knees. Keeping the knees together and on the ground, rotate your chest and right arm to the right, putting your back on the ground. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps to each side with 30 seconds rest between sets.
Cat/Cow
What it does: This compound yoga move strengthens and stabilizes the shoulders while also improving flexibility to the lumbar and cervical spine.
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into cow position. Lift your chin and chest and gaze forward. For cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 reps of each with 30 sec. rest between sets.
Plank
What it does: Your shoulders are doing much of the work for this familiar exercise that promotes overall core stability.
How to do it: Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with the spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
Side Plank
What it does: This challenges shoulder stability as well as the obliques.
How to do it: Start on the ground on your left side with your left forearm on the ground and your elbow under your shoulder. Push up off your elbow, creating a straight line from ankle to shoulder. Your hips should be off the ground and only the side of your bottom foot and your elbow should be on the ground. Hold for 30 seconds or do 10 reps of 3 seconds each.
How many? 2 sets of either of the above options.
Child’s Pose
What it does: This yoga resting pose is effective for stretching out the shoulders.
How to do it: From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip-width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.
How many? Hold pose for 30 seconds, rest 10 seconds, repeat.
Pete Williams is a NASM-certified personal trainer and the author or co-author of several fitness books, including Core Performance.
Hany Rambod: Phil Heath Will Not Compete In 2021 Olympia
Phil Heath will not be present at the 2021 Olympia, confirmed by his coach Hany Rambod.
Phil Heath is one of the best bodybuilders to ever step on stage. He is a seven-time champion at the Olympia but will not seek win No. 8 — at least not in 2021.
On his podcast, “The Truth With Hany Rambod,” the legendary coach confirmed that Heath will not participate in the 2021 Olympia. Rambod was asked flat out if Heath was doing the Olympia and Rambod’s response was simple.
“Phil Heath — seven-time Mr. Olympia — is not doing the 2021 Mr. Olympia. Bottom line…because he doesn’t need to.”
Rambod made sure to highlight that Heath never pulled out of the Olympia lineup. Instead, there was no intention for him to do it at all. Rambod continued by explaining that Heath will be revealing some information soon about other projects that he is working on. Does Rambod believe that Heath could perform well at the Olympia? That is a different question entirely.
“Phil is very dangerous if he decides to do something. He’s a threat to any show he does.”
Phil Heath is tied with Arnold Schwarzenegger for second all-time with seven Olympia victories. Heath’s victories were consecutive from 2011-2017 making him one of three competitors to ever win seven in a row — along with Lee Haney and Ronnie Coleman. Heath trails only Haney and Coleman, who have both won eight Olympia titles in their careers.
Heath placed second at the Olympia back in 2018 and returned in 2020. He finished third behind the likes of Big Ramy and Brandon Curry. It will be interesting to see if the 41-year-old Heath decides to return to the Olympia stage and earn that eighth victory.
It is unknown when Heath will step on stage again or if he will ever decide to compete again. If he does, like Rambod said, he will be a force and a tough competitor to beat.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Arnold Classic 2021 Preview: Classic Physique Lineup Breakdown and Predictions
Who are the names to watch for in the Arnold Classic 2021?
The Arnold Classic 2021 is just days away. It will take place on Saturday in Columbus, OH after being pushed back due to COVID-19. There are four total divisions that will be on display during the event — Men’s Open, Classic Physique, Fitness, and Bikini.
This is an extremely deep list of competitors this year. The Olympia is the biggest even of the year and this lineup seems like one that belongs on that stage. There are some heavy-hitters prepared to make their Arnold Classic debut and that makes for an incredible showing from some newcomers looking to make an impact.
When looking at the competitors list, there are many different ways to go when making predictions. Let’s take a look at the full list and see how the event could play out on Saturday night.
Arnold Classic Classic Physique
Alex Cambronero
Jarek Crew
Logan Franklin
Bryan Jones
Fabian Mayr
Peter Molnar
Courage Opara
Terrence Ruffin
Tony Taveras
Dani Younan
Alex Cambronero
Alex Cambronero returns to the Arnold Classic as the reigning champion from 2020 in Classic Physique. He clearly has the makings of what it takes to win and the experience necessary to get it done. It is difficult to go back-to-back on stage and Cambronero will have that chance this year. Cambronero certainly has what is takes but the prediction is tough to make. He will be part of the first callout and anything can happen from there.
Jarek Crew
Jarek Crew was last seen finishing second at the Chicago Pro this year. Crew could be a dark-horse contender coming into the weekend and this has showed during some social media updates. It is difficult for newcomers to make an impact in their first Arnold Classic but that is what we could see from Crew on Saturday.
Logan Franklin
When thinking about the list of competitors that can win this competition, Logan Franklin has to be mentioned. He is a talented competitor and has been working on filling out his physique. He has some more size that can be put on which means he will be even better when this happens. Franklin’s placing will depend on his conditioning on Saturday. He finished second at the Texas Pro when he had a chance to take home the prize. If there is a better version out there, Franklin can find it and potentially have a chance to win the event.
Bryan Jones
Bryan Jones looks like a competitor that can potentially compete in the Men’s Open division. He has incredible size in his upper body. Jones has shoulders and arms that pop along with incredible lats. What makes Jones classic is his small waist. He has the perfect physique for this division and he has a chance to be a name to watch moving forward. It would not be surprising to see Jones win this event and even take home an Olympia title in the future.
Fabian Mayr
Fabian Mayr earned automatic qualification to this event after winning the 2020 Arnold Amateur Classic Physique. Now, he will have a chance to see how he stacks up against some of the best in the world. Mayr brings the necessary size and cut needed to compete in this event. This will be the first of what could be many appearances in the Arnold Classic for Mayr.
Peter Molnar
One of the most intriguing names in the division will be Peter Molnar. He is a relatively unknown competitor despite earning qualification to this year’s Olympia. The body of work is small but Molnar has the perfect physique for this division. There is a bright future ahead and it will be interesting to see if he can burst onto the scene a bit ahead of schedule. He will have the chance to do just that in his first Arnold Classic appearance on Saturday.
Courage Opara
Courage Opara has not been on the Arnold Classic stage since 2019, where he picked up his second-straight third-place finish. In 2020, Opara won the Battle of Texas Pro Classic Physique and will look to get back on stage at an event that he is comfortable in. The judges like what Opara brings to the table and that is clear with two top-three finishes. In a stacked lineup like this, it will be interesting to see if Opara can remain near the top.
Terrence Ruffin
Terrence Ruffin finished second to Cambronero during the 2020 Arnold Classic. He has made tremendous strides over the last few weeks and it looking competition ready. Another aspect that Ruffin has on his belt is his ability to pose. Ruffin might be the best poser in this division and this is something that is held in high regard at the Arnold Classic. Is there a favorite to win this show? With this lineup, it is hard to predict but Ruffin could be at the top of the list.
Tony Taveras
Tony Taveras has been making great strides preparing for the Arnold Classic. This is his first appearance and will be part of a lineup that will put on a great show. Taveras brings a lot to the table and we saw that on display during the Europa Dallas — where he finished in first place. Taveras will have to bring his best on Saturday if he wants to have a chance at finishing in the upper half.
Dani Younan
Dani Younan is returning to the Arnold Classic stage for the first time since 2018 — when he placed sixth. This year, Younan will display an improved physique with greater size and tightness. Younan’s placing will all depend on how the judges fix height into the equation. Younan is a shorter competitor which makes him more compact. This is not a knock on his physique because he will come into Saturday with high expectations. It would not be surprising to see Younan finish in the top five.
Who will win Classic Physique at the Arnold Classic 2021? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
4 Exercises to Alleviate Lower Back Pain
Here are some exercises to help lower back pain.
Lower back pain is not fun, but it’s a prevalent issue many people deal with. It can be caused by tight muscles, an injury, or underlying health issues. Unfortunately, this can make daily functions gruesome since your back is essential to movement.
However, there are certain exercises you can do to strengthen your lower back and alleviate pain. This article will cover the four exercises you should implement if you are experiencing any lower back pain.
Prevalence of Lower Back Pain
According to the National Institute of Disorders and Stroke (NINDS), at least 80 percent of Americans will experience low back pain at some point in their life. Typically, the older you get, the more you’re at risk. That’s because as you age, there’s a reduction in the fluid in between the vertebrae in your spine. (1)
Keeping your back strong and healthy will carry over to the rest of your health and daily activities. A strong back is essential for supporting your body, bones, ligaments, and core stability.
Lifestyle factors and not enough proper exercise causes many people to face back issues. Lower back pain makes moving more difficult, and if you’re an athlete or want to make progress with your physique, preventing and healing all back ailments is vital.
What Causes Lower Back Pain
Lower back pain often stems from other muscles that aren’t your back, such as your glutes and your lifestyle.
Tigh Glutes
Having tight glutes is a big culprit to lower back pain, so it’s important you’re doing exercises to strengthen and stretch your glutes to reduce lower back pain. (2)
Weak Abdominals
If your abs are weak, there’s a good chance you’ll experience some lower back pain. Start incorporating more core workouts into your strength training plan, and your back will reap the benefits.
In fact, this 2019 study found that women with lower back pain had weaker abdominals compared to a group with stronger abs. (3)
Desk Jobs
Your occupation may have more to blame for your back health than you think. Desk jobs are common, but it’s not natural for us to be sitting behind a desk for eight-plus hours a day. It’s important that you take periodical breaks from sitting throughout the day and maintain good posture — try not to round your shoulders or slouch too much and sit upright.
This study shows that the more you sit, the higher your chances of developing lower back pain. (4)
4 Exercises for Lower Back Pain
Note: If you’re used to throwing around heavy weights in the gym, the exercises below may seem too easy for you. Before you dismiss them completely, know they’re supposed to be light and are for the health of your back, not hitting new personal records (PR’s).
Glute Bridge
How to Do
Lie down supine on the ground and bend your knees and place your feet flat on the ground with your arms by your side. Lift your hips off the ground until your body forms a straight line. Squeeze your glutes for a couple of seconds, then lower your hips back to the starting position.
Benefits
Targets your glutes.
Improves your hip mobility.
Bird Dog
How to Do
Kneel down and lie your hands down on a matt beneath your shoulders while keeping your back straight, making sure your neck is relaxed and looking down. Lift one arm off the ground and do the same thing with your opposite leg while staying parallel to the ground. Pause for a second, then return to the starting position.
Benefits
Work your glutes and abdominals.
Increases your balance.
Superman
How to Do
Lie prone on the ground with your arms extended out in front of you. Raise your arms and legs off the ground as high as you can and hold it for a second. Lower your arms and legs back to the ground.
Benefits
It focuses on your lower back.
Engages your abs, glutes, and hamstrings.
Plank
How to Do
Rest your elbows under your shoulders and position your body parallel with the ground and hold for as long as you can.
Benefits
Strengthens your core.
Targets your spine, rhomboids, and trapezius.
Stretches You Can Do
Aside from exercises, stretching is beneficial for your back health as well. Try out the few stretches below.
Cobra
How to Do
While lying prone, place your hands down on the ground and straighten your arms to lift your chest up off the ground while looking up. Hold the position for 10 to 30 seconds.
Benefits
Healthy for your spine.
Stretches your abdominal muscles.
Lengthens your neck, shoulders, and lungs to alleviate stress.
Figure-4
How to Do
Lie on your back with your knees bent. Next, bring your ankle to the opposite leg and cross your legs. Lastly, reach through the gap between your legs to grasp your leg on the ground and pull towards your chest.
Benefits
Improves your hip mobility.
Relieves tension in your glutes and lower back.
Child’s Pose
How to Do
Kneel on the floor and lower your torso to the ground and flex your hips while extending your arms out in front of you with your palms facing down. Rest in this position as long as you’d like.
Benefits
Stretches your spine and hips.
Relaxes your mind and body.
What Else Can Cause Back Lower Pain?
Aside from not strengthening and stretching the correct muscle groups, poor health and diseases, such as cancer of your spinal cord, herniated disc, sciatica, arthritis, and spine and kidney conditions may lead to lower back pain. Also, you could have strained your back from excessive physical activity.
If there is cause for concern that your back pain is stemming from an underlying health issue, seeing a medical professional is recommended.
Final Word
Lower back pain is common and underlying health issues may be to blame, however, having a weak core and glutes can be a big culprit to the problem. Implement the strategies in this article to reduce back pain. If pain persists, seeking a medical professional is advised.
For more health and fitness coverage, follow us on Instagram, Facebook, and Twitter.
References
Wong, A. Y., Karppinen, J., & Samartzis, D. (2017). Low back pain in older adults: risk factors, management options and future directions. Scoliosis and spinal disorders, 12, 14. https://doi.org/10.1186/s13013-017-0121-3
Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: a systematic review. BMC musculoskeletal disorders, 20(1), 463. https://doi.org/10.1186/s12891-019-2833-4
Kato, S., Murakami, H., Demura, S., Yoshioka, K., Shinmura, K., Yokogawa, N., Igarashi, T., Yonezawa, N., Shimizu, T., & Tsuchiya, H. (2019). Abdominal trunk muscle weakness and its association with chronic low back pain and risk of falling in older women. BMC musculoskeletal disorders, 20(1), 273. https://doi.org/10.1186/s12891-019-2655-4
Bontrup, C., Taylor, W. R., Fliesser, M., Visscher, R., Green, T., Wippert, P. M., & Zemp, R. (2019). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, 102894. https://doi.org/10.1016/j.apergo.2019.102894
5 Ways To Improve Your Grip & Deadlift More Than Larry Wheels
You are only as strong as your grip strength.
There comes a day in every lifter’s life when he is handed a stuck jar to open. And then there comes a day when you run out of excuses to defend your poor grip strength – “I just washed my hands,” “The jar lid is greasy,” or “I am neither your butler nor Larry Wheels” only work for so long. No matter how hard you try to save face, people will eventually look into your eyes and see your sorry soul.
The day your grip strength starts becoming a problem in your workouts is the day you have entered the pro territory. As you gain experience, get stronger, and lift heavier, your grip might start giving out at knee level while deadlifting.
Also, Check-Out: Deadlift – Exercise Guide
A grip failure while deadlifting should bring you both – joy and sorrow.
You should be joyous because you are finally strong enough to have a grip problem and sorrowful because it takes time to build grip strength – meaning you will be stuck on a plateau for a while.
If your grip gives up before your target muscle, know that you are getting stronger. It is also one of the most common yet unspoken phenomenons in the fitness industry.
The Instagram fitness celebrity you see deadlifting 585lbs will tell you the importance of wearing a weightlifting belt and using lifting straps, but they will never tell you the role of grip strength in a deadlift. We do not mean this in the sense that they are trying to hide something. The truth is – talking about grip strength is not sexy enough for Instagram.
If you want to improve your physique, you need to work on every aspect – from muscle composition and symmetry to grip strength.
You might be able to add to your deadlift by using lifting accessories like straps, but your grip will eventually become the limiting factor.
https://www.instagram.com/p/CG7-ISepG0Y/
Breaking Down Grip Strength
To begin with, grip strength is not limited to hand strength. It includes everything from the muscle near the elbow down to your fingertips. Fun Trivia: 35 forearm and hand muscles are involved in moving the fingers.
The majority of muscles used during grip work begin between the elbow and upper portions of the forearm bones (ulna and radius) and go down into the thumb or fingers (phalanges).
On top of this, the scope of grip strength extends far beyond deadlifts. It is required for almost every physical activity and more so for every sport. Doing laundry, driving a car, wrestling, playing badminton, cricket, golf, and tennis; all need good grip strength.
Grip Strength Has More To It Than Meets The Eye
In 2015, the international Prospective Urban and Rural Epidemiological (Puree) researched 140,000 adults over four years and found that there is a significant relationship between a decrease in grip strength and an increase in the risk of cardiovascular disease
A paper published in the American Journal of Preventive Medicine conducted in 2015 concluded that people with a lower grip strength were more likely to be diabetic or record higher blood pressure.
The sports science journal Shoulder & Elbow published a study in 2016 that concluded there is a strong correlation between grip strength and lateral rotator strength. The study stated that “Each 11-pound decrease in grip strength throughout the study was linked to a 17% higher risk of dying from heart disease, a 9% higher risk of stroke and a 7% higher risk of a heart attack.”
Types of Grip Strength Exercises
There are four main types of grips that we use in our workouts and day-to-day life. Each of these forms engages different muscles and hence requires different training techniques.
1. Crush
It is the act of closing fingers against resistance. When most people think of grip strength, they think about crushing exercises using grip strengtheners.
Although crushing exercises get you the macho-man handshake, it does close to nothing for your deadlift. To crush a deadlift, you need to have monster strength in at least one of these grips: overhand grip, hook grip, or mixed (over-under) grip.
Since a crushing exercise only lasts for a few seconds, it is not the best choice for building grip strength for a deadlift. TuT (time under tension) is a crucial factor in building grip strength. If you want to develop your grip strength, you would be better off performing exercises where TuT is substantial.
To put it precisely – if grip workout was a love-making session, you want to be a brown antechinus and not a jackrabbit.
Related Read: How To Increase The Time Under Tension To Maximize Your Gains
2. Pinch
Make an alligator mouth with your hands and chomp down on weight plates. This grip tends to be a lot more stress/work on the thumb. You cannot afford to miss pinching exercises if you want to improve your grip strength.
3. Support
Supporting includes lifting something where your fingers take the majority of the load. These exercises test your ability to hold resistance for extended periods.
4. Extension
If you did not notice, all the three types of grip exercises mentioned above are contracting movements – meaning you need to pull your fingers towards your palms to perform the exercises.
The human hand has evolved to be great at grabbing and holding onto things, so the muscles used in extension exercises are not usually as strong as the flexion muscles.
For balanced grip strength, you need to add extension movements to your exercise arsenal.
5. Bonus: Wrist Work
When it comes to arm, forearm, or grip strength training, wrists usually get a step-motherly treatment.
Little do people realize that the wrist is where the magic happens – if you know what we mean.
Wrist strength, mobility, and stability play a crucial role in your upper body strength. To transfer energy from the body through the hands, you need to make sure every link in the chain is strong.
Remember the stuck jar example in the opening paragraph of this article? You can never open a jammed jar with puny writ strength.
How To Test Your Grip Strength
Before you start working on your grip, you should know your current grip strength level. Your grip strength result can act as a benchmark against which you can gauge your current strength and track your progress.
For the grip strength test, you will need a handgrip dynamometer to measure the maximum isometric strength of the hand and forearm muscles. Here is the dynamometer we recommend.
Perform at least three squeezes on each hand to get an accurate reading.
If you want a better reading of your grip strength, you can take a pinch strength test in addition to the handgrip dynamometer test. A pinch strength test measures the maximum isometric strength of the hand and forearms muscles when performing a pinching action.
According to numerous pinch stress tests conducted across different age ranges, fitness levels, and athletic ability, a scorecard for adults (in both kgs and lbs) was produced:
Excellent: >141lbs ( >64kg)
Very good: 123-141lbs (56-64kg)
Above average: 114-122lbs (52-55kg)
Average: 105-113lbs (48-51kg)
Below average: 96-104lbs (44-47kg)
Poor: 88-95lbs (40-43kg)
Very poor:
Mr. America Competitor Series: Brandon Wadas
Get to know Brandon Wadas as he prepares for the upcoming Mr. America competition.
Brandon Wadas is from Merrillville, Indiana, located in northwest Indiana near Chicago. As a child, he played baseball from the ages of 4-18. A fairly athletic child, he was never huge, but instead relatively lean. He began lifting at age 13 to build strength and size for baseball, and up until 18-years old, Brandon was set on a baseball career.
But once that career ended at 18, Brandon switched gears to bodybuilding. This journey started when his dad came across an ad in the local paper. It was advertising a bodybuilding show at a local high school. Knowing his son enjoyed working out, and knowing his dedication with whatever he did, Brandon’s father pushed him to give it a try and check it out. Brandon, truly competitive by nature, wasn’t about to show up and not fully embrace the challenge. He crash dieted for three weeks and made his appearance at the local show. The rest is history.
Brandon is an extremely competitive person in everything he does. Whether it be a friendly baseball game, pick-up basketball, or ping pong with friends, he always wants to win. That drive has taken him a long way and he throws everything he can into it to come out on top.
Training & Nutrition Routines
Training
When it comes to training, Brandon has always based it on progressive overload, which is adding more weight or reps over time. But an unfortunate bicep tear recently has changed the course of his exercises, as well as his intensity in order to work around his injury. For right now, his exercises are mostly cable related which allows him special isolation to take pressure off the torn bicep. The benefit is that he can still train shoulders, chest, and back.
With this injury, his general intensity has gone down to give him time to heal, so he did implement some cardio in between his first few shows to get his conditioning on point. For Brandon, cardio is a fat loss tool with his main focus being strength training. For the level he is at, he trains 6 days a week with one rest day, training each muscle group twice per week.
Nutrition
Blessed with a fairly high metabolism, Brandon’s diet is a bit different compared to other bodybuilders since he can get away with certain foods others cannot. For Brandon, fueling his body properly works to maximize performance and recovery and depriving yourself of those vital nutrients can lead to muscle loss which you just don’t want. Believe it or not, for his pre-workout meal Brandon enjoys a BBQ chicken sandwich, pretzels, and 3 cookies. While this isn’t every meal, it gives him the carbs he needs to fuel his workouts.
Over the years, Brandon’s regimen has changed and increased slowly. Starting out, he didn’t take anything, but now that he has been bodybuilding for a decade, he uses Core Nutritionals for all his supplements to really power his health and performance. During contest prep, Brandon uses a multivitamin, joint support, pre-workout, BCAAs, natural testosterone booster, DGA’s, protein powder, HMB, and the occasional fat burner and sleep aid if he feels it necessary. Being a drug tested athlete, everything is up to WADA standards and along with a good diet and training routine, Brandon sees the results he wants most.
Competition & Preparation
Brandon has been preparing for this event since February of this year and is ready to take Mr. America head on. In the days leading up to the contest, he will start to focus on recovery due to the hard months of training. Unlike some, he will increase his food intake and decrease cardio to really give a more full look on stage. The last few days of prep will see plenty of carbs, lots of water, and the assurance that his sodium levels are higher.
Being the competitive athlete that he is, Brandon wants to win. But more importantly, he wants to be an example for other natural bodybuilders out there, setting the right example that you don’t need harmful substances to accomplish your goals. Brandon takes inspiration from Phillip Ricardo Jr. and Doug Miller and hopes to be same for younger aspiring natural bodybuilders.
With Mr. America being a drug tested competition, and one with a long and storied history, Brandon knew he had to compete. As the event approaches, there is of course a certain level of nervousness but having 10 years of experience under his belt, he is more than ready to take this contest on. The nerves for Brandon are good because it stops any complacency from setting in and really makes him focus on giving it his all. While this is Brandon’s first Mr. America competition, it will definitely not be his last.
Placing 1st and 2nd in his most recent competitions, Brandon enters Mr. America looking for another win to round out his year. Despite his desire to compete in a few more shows after Mr. America, he will undergo surgery the week after Mr. America to handle any issues related to his bicep tear.
When he is not bodybuilding, Brandon loves spending time with his family. Helping his wife with her business and shooting YouTube videos keeps him involved professionally, but outside of that, he loves being around them and having fun. He is expecting another child with his wife and will be doing a live gender reveal at Mr. America! So congratulations are in order after what will be an amazing event for Brandon Wadas.
Important Mr. America Information
Mr. America will be held October 8-10 in Atlantic City, New Jersey with the final ceremony being held on October 9. With everything going on, the health and safety of everyone involved is of the top priority and event organizers have worked diligently and incredibly hard to make sure this event runs as smoothly as possible. Generation Iron will be covering this event and it will also be broadcast on CBS Sports Network at a later date. Generation Iron will provide updates on the CBS Sports Broadcast as these updates become available.
Check out Mr. America’s website here for more information on this historic and amazing event!
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 Brandon Wadas
INTERVIEW: Robert Timms Opens Up About His Previous Battle With Cancer
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Robert Timms looks back at his experience battling cancer that could have took away his leg.
Robert Timms is a pro Classic Physique competitor that is looking to be a real threat in upcoming competitions. But his entire bodybuilding future was threatened when he was 21 years old due to a cancer diagnosis. Ultimately, he recovered – but the cancer found in his shin bone could have led to a full amputation of his leg worst case scenario. Thankfully this didn’t happen. In our latest GI Exclusive interview, Robert Timms recounts the experience of being diagnosed with cancer and the process of recovery.
In today’s world, cancer is seemingly everywhere. Nearly 1 in 3 people get cancer within their lifetime. Most likely, someone you know has had cancer or knows something who did. It’s a very scary disease that can cause significant suffering. Luckily, as we progress forward there have been serious progress towards more efficient cures and recoveries.
Robert Timms is a bodybuilder that had to face the grim reality of a cancer diagnosis at only 21 years old. He was already well on his way towards his bodybuilding goals when he noticed a sever pain in his shin. After a trial and error with doctors – it was discovered he had cancer in his shin bone. The worst case scenario of this situation would be to amputate his leg.
It was a very heavy diagnosis for anyone, let alone a young 21 year old man. In our recent video conversation, we talked with Robert Timms about the diagnosis and the process of recovery. Timms discusses the entire ordeal with optimism. He had survived the ordeal (with his leg in tact) and was able to continue his journey in bodybuilding.
Robert Timms is obviously thankful for modern medicine and his ability to fully recover. That being said, he was honest about the process and how it specifically affected him as a bodybuilder. Undergoing chemotherapy meant sidetracking his entire bodybuilding career. He lost a lot of weight and a lot of muscle. It set his progress back significantly.
Upon being in remission, Robert Timms slowly returned to training. It was a struggle at first. His body was still weak and not responding immediately to the training. But overtime he started to notice his old self come back. Soon he was fully back in action and ready to take on the Classic Physique division.
When it comes to something as seemingly insurmountable as cancer, Robert Timms had some advice for those dealing with the disease. While cancer can be very serious – he expressed the importance of being optimistic especially during this time in modern medicine.
“I think it was more so scary because I thought it was a death wish. But it’s not,” Robert Timms stated in our interview. He continued:
“My step sister right now, she has cancer… and she was broken. And I said, ‘Listen, you’re sick. There’s medicine. You’re going to be fine.’ Now when you think of it like that it makes it easier.”
You can watch Robert Timms recount his entire battle with cancer in our latest GI Exclusive interview segment above!
Victor Martinez’s Arnold Classic 2021 Predictions
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Victor Martinez breaks down the entire line up and makes predictions for the Arnold Classic 2021.
After a longer than usual wait, we are only a few days away from the Arnold Classic 2021! The event has been shortened to only one day with less divisions – but there are still some truly exceptional athletes to be excited about this weekend. That’s why we’ve turned to bodybuilding veteran Victor Martinez for his analysis of the line up. In our latest GI Exclusive interview, Victor Martinez shares his analysis and predictions for the Arnold Classic 2021.
This year’s Arnold Classic is a special one. In a last minute decision, the winner of this competition also qualifies for this year’s Mr. Olympia. This might sound normal in any other year – but with the event taking place only two weeks before the Mr. Olympia, it can create a last minute wild card for the event. On top of this, we have some truly exceptional athletes, both old and new, hungry to show their best physiques yet.
We connected with Generation Iron alum Victor Martinez over video chat to go over the entire line up and get his predictions and thoughts on the Arnold Classic 2021. This interview was recorded shortly before the recent reported news that Roelly Winklaar will not be competing. Victor believed that Winklaar had a high chance of success. Despite Winklaar likely not being present, Martinez breaks down some other truly promising athletes who can take the crown.
Victor Martinez first touches on Iain Valliere, who has been on a roll with multiple wins over the course of this season. Martinez sees a lot of promise in the competitor, but also claims to have never seen someone peak three times in a year. Let alone four (with Valliere also competing in the Olympia after this weekend’s Arnold Classic). This casts a slight shadow of doubt for how he’ll fair this weekend.
Martinez is also extremely optimistic about Akim Williams at the Arnold Classic 2021. Williams has been on an upward trajectory over the past two years. Victor Martinez had the opportunity to see Williams recently – and what he saw impressed him. Martinez has high hopes for Williams at this event. He places Akim Williams as a possible top 3 contender.
Victor Martinez also shines a light on Justin Rodriguez and Nick Walker – two powerhouse athletes that can do big damage this weekend. Both competitors have shown incredible physiques – but this will be their first time competing against a bigger crop of the best athletes in the world. Both competitors are still on the younger side. It will be interesting to see how they stand up against the rest of the line up at the Arnold Classic 2021.
Then there’s William Bonac returning to defend his title at the Arnold Classic 2021. Bonac has always been a fan favorite and top tier athlete. He’s inched his way close to winning a Mr. Olympia title as well – but has yet to claim the Sandow trophy. From Victor Martinez’s perspective, the biggest challenge Bonac faces is his overall size. He’s a smaller bodybuilder compared to many in Men’s Open. In his quest for perfect conditioning he cannot afford to lose anymore weight. This is what threw him off at the Olympia 2020. If Bonac can keep his weight in check while also crushing his conditioning – he is still the man to beat for first place.
Victor Martinez goes into detail about other top athletes such as Steve Kuclo, Hassan Mostafa, and others. You can see Martinez’s full predictions for the Arnold Classic in our latest GI Exclusive interview segment above!
William Bonac Reportedly Out of The 2021 Arnold Classic
Could two-time Arnold Classic champion William Bomac be out of this year’s show?
There appears to be a rumor going around that 2020 Arnold Classic champion William Bonac is out of the 2021 show. Sources are alleging that Bonac will be unable to compete due to travel issues.
It appears that Roelly Winklaar and Cedric McMillan won’t be the only top pros to miss the 2021 Arnold Classic. William Bonac was looking especially impressive ahead of the big show. But multiple sources are alleging that the two-time Arnold Classic champion will unfortunately be unable to make it to Columbus, Ohio for the 2021 show.
It truly comes as shocking news especially after the fallout of both Roelly Winklaar and Cedric McMillan dropping out of the card in recent weeks. Now it potentially appears that William Bonac could be added to the list due to the travel restrictions caused by the global health issue. Apparently Bonac is still currently in Abu Dhabi.
What Does This Mean For “The Conquer”?
Should this unfortunate turn events be true it would mean that William Bonac has no chance at competing at the 2021 Olympia. The only chance he would have is if he receives a special invite to the show. With just a few short weeks before the biggest show of the year, a special invite at this late date would be controversial. But a late invitation isn’t completely out of the ordinary. After all, Big Ramy received a special invite to the 2020 Olympia and we all know what transpired there.
William Bonac was certainly looking in top form ahead of the show. He had showcased an incredible physique at a recent guest posing that got everyone excited for the prospects of competing at the Arnold Classic and potentially the Olympia.
Now Bonac’s biggest competition at the show, Nick Walker, may be a shoe in to win. There are still plenty of tough competitors the young bodybuilder will have to contend with however.
William Bonac is a two-time Arnold Classic champion, a runner up at the 2019 Mr. Olympia and one of the top competitors on the planet. If the news is true this is truly an unfortunate event for the impressive bodybuilding veteran.
What do you think of these unfortunate turn of events?
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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.