Muscle Chemistry Archive
Can Top IFBB Elite Pro Athlete Michal Krizo Succeed in IFBB Pro League?
Does Michal Krizo have what it takes to take on the IFBB Pro League competitors?
Could IFBB Elite Pro Michal Krizo contend with the best of the best in the IFBB Pro League? That seems to be the question on everyone’s minds as the Slovakian bodybuilder continues to impress on the international stage.
IFBB Elite athlete Michal Krizo has been generating a ton of buzz lately. With his most recent win at the Arnold Classic Europe Elite Pro, many have been raising the question: how would Krizo do in the IFBB Pro League? Of course it’s only speculation for now, but it is certainly an interesting idea to ponder over.
Considering the massive talent pool in the IFFB Pro League, Michal Krizo certainly wouldn’t have it all his way. While the IFBB Elite Pro may have some impressive athletes, there’s a reason why the competitors in the IFBB Pro League are considered the best in the world. Every member of the IFBB Pro League contends against the best of the best and nothing less. So while Krizo is certainly impressive, he’s an untested pro in regards to the rest of the high level bodybuilders in the IFBB Pro League.
Michal Krizo himself isn’t low on confidence either. He’s been making his presence known not only through his performances, but by way of antagonizing his IFBB Pro League counterparts. The Slovakian bodybuilder has been calling out members of the IFBB Pro League online. That has led to many making comparisons between Krizo and top pros like 2020 Mr. Olympia himself Big Ramy.
Both men have incredible size and musculature on their frames. With that said, Big Ramy has such full muscle bellies and the kind of off the charts conditioning that makes him hard to contend with.
Michal Krizo may have the size, but it’s all about presentation. At the highest levels of the sport it’s not about who’s the biggest, but who can present their physique the best. It took Big Ramy years of competing with the best in the world to understand that very fact. It would no doubt take Krizo a few attempts before he would be up to par.
That said, it’s clear that Michal Krizo has the goods. While his exclusive contract with the IFBB Elite Pro prevents him from competing in the IFBB Pro League, there is still a possibility we could see him make the transition in the future. After all, Blessing Awodibu was himself in a similar position and has since switched to the IFBB Pro League. Perhaps we could see Krizo do the same in the future.
Do you think Michal Krizo could dominate in the IFBB Pro League?
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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.
Best Shaker Bottle Packs For Hydration & Convenience (Updated 2021)
Save money and add convenience to your workouts with these great shaker bottle packs.
Shaker bottles are popular and amazing ways to pump your body full of those much-needed nutrients right after a workout to totally maximize your benefit, but shaker bottle packs ensure you never get stuck without a bottle. For those who feel they need that protein supplement, or post-workout recovery supplement right away, shaker bottles can ensure everything you need to grab-and-go. With great designs and an easy to use mixing ball, shaker bottles offer the flexibility to bring your drink wherever you go with easy blending capabilities to provide for no mess and no clean up.
For those looking to save even more money and time, shaker bottle packs are the way to go. Basically buying in bulk, once you find a shaker bottle you like, or even one you think you like, try the shaker bottle pack and never have to worry about just one bottle again. Too often do we use the shaker bottle, forget to clean it, and realize the next morning on our way out the door that we have to wash it. With these shaker bottle packs, you’ll never have to worry about that again.
We’ve put together a list of the Best Shaker Bottle Packs for 2021 so you can get the best deals possible on shaker bottles for all your needs. The right deal can ensure you have a bottle for your house, the gym, and wherever you need to maximize hydration and supplementation.
Best Shaker Bottle Packs For 2021
Best Overall Shaker Bottle Pack
The best shaker pack will include high-quality and durable bottles at an affordable price with great features so you never have to worry about finding a shaker bottle again.
Hydra Cup Dual Threat Shaker Bottles (4 Pack)
Hydra Cup offers a great two-in-one shaker bottle for all of your pre- and post-workout needs. Holding 36 ounces total, two shaker cups hold 14 ounces on one side and 22 ounces on the other for a great dual use bottle. The plastic grid that comes with every shaker bottle is great for mixing and will eliminate clumping and the spill proof lid makes sure all of those vital nutrients don’t spill all over the floor. With three shaker bottles per pack, you can be sure all of your gym needs are met from start to finish.
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Pros
Two storage compartments is a huge plus for your pre-workout and post-workout supplements
The price is good for a quality shaker pack
Cons
The seal is not as tight as it could be, and with two lids, that could be a problem
The openings are a bit small for powder to fit through effectively
Price: $26.99
Check out our individual review for Hydra Cup Shaker Bottle here!
Best Shaker Bottle Pack For The Gym
The gym is the prime time to use a shaker bottle and having the right bottles can greatly influence gains by allowing you to bring any supplementation to and from the gym.
Utopia Shaker Bottle Pack (2 Pack)
Utopia provides a solid shaker for your gym needs. With a twist and lock protein box, this bottle will hold your protein, post-workout, or other supplement powder separate from the liquid with an easy to pour-in function for after you’re done. With the ability to hold 24-ounces with a leak-proof seal flip cap and secure screw on lid, this is perfect for carrying around in the gym or outside of it. Included with each is an inbuilt filter that filters out large chunks to avoid clumping and a whisk mixer ball to keep your shake smooth. With one black bottle and one clear bottle, this shaker pack of two is great for all of your gym needs.
Utopia Shaker Bottle Pack offers great bottles to hold 24 ounces of liquid with a twist and lock protein block to hold any supplements.
Pros
The twist and lock protein box is a great feature
The built-in filter makes for easy mixing with no clumping
Two of these for the price is also a good deal
Cons
It does have a lot of parts to clean
It doesn’t mix as well as one would think for all the moving parts
Price: $12.99
Best Shaker Bottle Pack For Easy Use
You want shaker bottles that are easy to use and having more than one can provide for the best convenience and really make your workouts and everyday life as easy as possible.
Hoople Protein Shaker Bottle Pack (4 Pack)
Hoople offers an easy-to-use, 24-ounce bottle for all of your gym and nutritional needs. With an auto flip lid, you can operate this with one hand for easy use and carrying capabilities. With a lightweight shaker ball included, it offers powerful mixing to avoid sticking and clumping for a perfect blend each time. Its leak proof design makes this great for on-the-go use without the hassle of clean up to ensure you get all your nutrient needs. This random color pack of 4 will make your life easy and your goals attainable.
Hoople Protein Shaker Bottle Pack offers great 24-ounce bottles with a leak proof design and hassle-free clean up for all your needs.
Pros
Lightweight and able to hold a solid amount of liquid, the auto-flip lid is great for easy use
Four in a pack for this price is a good deal
Cons
It does tend to leak more than advertised so be aware of when you use this so as to not ruin your work clothes if you take it on the go
Price: $27.99
Best Designed Shaker Bottle Pack
A shaker bottle with the right design is exactly what you need and this includes the lid, the shape for comfort and fit, and storage compartments for easy supplement storing.
KITCHENIE Shaker Bottle Pack (6 Pack)
KITCHENIE brings consumers a premium quality shaker great for protein shakes with any desired liquid from coffee, water, milk, or smoothies. Made from high-quality plastic and BPA free, this bottle has a leak-proof lid and flip cap with a stainless steel shaker ball for quality mixing. The design is awesome for holding not just one, but two twist-on cups for easy storage of powders or capsules. It even has a capsule organizer. This ensures you bring all of your supplements to the gym or wherever you go with one convenient place for storage. This pack of 6 comes in six colors (red, black, blue, purple, white, and green) and holds up to 20-ounces.
KITCHENIE Shaker Bottle Packs offer quality shakers with a great design with two twist on cups for the best storage possible.
Pros
Two compartments is awesome for holding whatever your desired supplements are
The stainless steel ball is great for mixing
For the amount in this pack and the price, it is hard to beat
Cons
It can be tough to clean with so many parts, especially in the lid where powder can get stuck
Price: $26.99
Best Portable Shaker Bottle Pack
A portable shaker bottle is something to not take for granted because for those of us who take these everywhere, we want a shaker bottle that will fit wherever so we can maximize our gains whenever.
BluePeak Protein Shaker Bottle Pack (3 Pack)
BluePeak offers a great portable shaker with this 3-pack. With the ability to hold up to 20-ounces, it is small in size and perfect for holding all of your nutrition needs without taking up all your space. BPA-free and dishwasher safe, it is durable and safe with a leak and spill proof guarantee. Included are a shaker ball and mixing grid so you have the option to choose which mixing technology you want to use. With three colors (black, yellow, and pink) and 20 fluid ounces of capacity, this shaker bottle is a great portable option.
BluePeak Protein Shaker Bottle Pack provides smaller shaker bottles for convenience and durability while optimizing mixing technology with a shaker ball and mixing grid.
Pros
Very portable, this bottle holds a nice amount of liquid given its shorter size
Having the grid and shaker ball offers nice diversity in blending capability
Cons
The grid is not the best at breaking powder up
The lid doesn’t have the best range of motion in terms of sipping ability
Price: $17.99
Benefits Of Shaker Bottles
Shaker bottles are great tools to ensure we stay properly hydrated and get the most when it comes to our gains. Shaker bottle packs can give us the ability to own more than one shaker bottle by getting a great deal. This way we can spread out our bottles so we have one wherever and whenever we need them. Benefits of shaker bottles, and shaker bottle packs, include:
Convenient way to get nutrients: A shaker bottle can be an easy and efficient way to get all those nutrients from supplements whether that be a protein powder, pre-workout, intra-workout BCAA, or something else.
Easily hold desired beverage: These can hold whatever beverage with ease and travel can also be simple.
Extra space for storage: Some bottles have storage compartments to make storing easy for powders, pills, or other supplements and snacks.
No excuse for dehydration: With a quality shaker and easy access to your desired beverage, there is no excuse to not be hydrated before, during, and after your workouts.
How We Choose
For this list of the best shaker bottle packs, we first look at the durability and quality and the shaker bottles. You deserve to have shaker bottles that can withstand constant abuse of travel and the wear and tear that bottles face. We then look at how many bottles come in the pack. Obviously the more the better, but the price also has to be right. Along with this, we consider the additional features associated with each bottle and what the shaker bottles can offer on top of just holding your desired beverage. Finally, we look at price. Fitness equipment can get expensive but with the right approach, it doesn’t have to be.
FAQ Section
What is the best shaker bottle pack?
Hydra Cup offers a great two-in-one shaker bottle for all of your pre- and post-workout needs. Holding 36 ounces total, two shaker cups hold 14 ounces on one side and 22 ounces on the other for a great dual use bottle.
What exactly can my shaker bottle do?
Shaker bottles are most commonly associated with a protein shake after a workout to pump you with valuable protein for growth and recovery. But these bottles can hold water, or other beverages like an intra-workout BCAA for those mid-workout needs.
Is buying an entire pack necessary?
This is a preference but what buying a pack can do is give you more than one bottle that you can spread around so you always have one nearby. This means you can keep one at the gym, in your bag, at your home, or wherever else you need a bottle to maximize all your gains.
Wrap Up
Shaker bottles have risen in popularity as more and more people realize the benefit to not only working out, but also proper nutrition and supplementation. Easy-to-use and very convenient options for athletes and gym-goers alike, shaker bottles can provide for immediate access to vital nutrients as well as continued hydration throughout the day. These shaker bottle packs will make your life easier, more affordable, and add convenience so you can have access to a shaker bottle wherever you go.
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.
Physio Flex Pro Review For Joint Support & Pain Relief
Rated #1 as a joint care product across multiple sites, Physio Flex Pro can help you perform and move better than ever whether your a pro athlete or just recovering from injury.
Product Overview
Physio Flex Pro is a must have joint supplement for men and women looking to protect and rebuild their joints and mobility. Offering a completely rounded formulation (with a premium price), Physio Flex Pro is the joint supplement you can depend on, if you’re not budget conscious and just want the best.
Our Physio Flex Pro review takes a look at how this joint supplement works, the main ingredients, if it works, and where you can buy Physio Flex Pro!
Physio Flex Pro is a research-based joint support supplement made with natural ingredients great for nourishing and lubricating your joints.
Physio Flex Pro Highlights
Offering an advanced natural solution and a simple yet highly effective dosage structure, Physio Flex Pro can help restore your joints and remove pain fast.
Physio Flex Pro is also supported by a physical therapist for its use in treating injuries and joint issues. And we consider it great even as a support supplement for athletes involved in demanding sports with high impacts on the joints. Preventing aches, pains and even speeding up recovery getting you back into training quicker.
Physio Flex Pro targets joint issues in the joint. Promoting healthy synovial fluid, restoring and strengthening structures and giving the body everything it needs to rebuild and create a more supple and stronger frame for you to move around on.
Ingredients in Physio Flex Pro
Selenium 200mcg
Selenium is an essential mineral that plays a key role in the body’s antioxidant defense system and helps to maintain healthy skin and joints.
The most common sources of selenium are found in fish, meat, and vegetables. However, it is important to note that while some food sources contain more selenium than others, the bioavailability of the selenium depends on many factors such as what type of food it is in. For example, fermented foods contain more bioavailable Selenium than raw foods.
Selenium can help with joint pain by reducing oxidative stress from exercise or from arthritis (1). Additionally, studies have shown that Selenium can help reduce inflammation from autoimmune diseases.
Glucosamine HCL 500mg
Glucosamine helps to rebuild the cartilage in joints and is commonly used for joint injury or arthritis (2). The best way to consume glucosamine is by taking it as a pill. The recommended dosage varies depending on the severity of the pain and age of the individual.
Glucosamine is one of the most popular supplements for joint care because it can help with many different types of pain caused by arthritis or injury to bones, muscles, or other connective tissues. It also helps rebuild cartilage that covers the ends of joints, which may be damaged by an injury or overuse.
Glucosamine has been shown to be helpful for older adults with osteoarthritis, who are at risk for developing severe disability if their disease progresses unchecked.
Ginger Extract 250mg
Ginger is a natural herb with unique properties that can be beneficial in many different ways, including for joint care (3).
Ginger is an herb with an ancient history of use in Ayurvedic medicine. It has been used traditionally to treat respiratory issues, stomach aches and nausea, and arthritis.
Ginger’s properties are similar to NSAIDs (non-steroidal anti-inflammatory drugs) but without the negative side effects like bleeding stomach ulcers.
Some of ginger’s benefits include the ability to reduce pain and inflammation, promote circulation, relieve muscle stiffness and relax muscles.
It also has an anti-clotting property that may help to lower blood pressure levels.
Turmeric Extract 200mg
Turmeric is a herbaceous perennial plant of the ginger family and is one of the most revered spices in Indian culture. Turmeric is known to be beneficial for its potent anti-inflammatory, antioxidant and anti-cancer properties.
Turmeric extract contains curcumin which makes it a potent anti-inflammatory and antioxidant. Curcumin has been shown to reduce inflammation by preventing production of inflammatory chemicals, such as cytokines and prostaglandins.
Chondroitin Sulfate 100mg
Chondroitin sulfate is a natural compound that has many health benefits.
It is an important component of cartilage, bones, and connective tissues. Chondroitin sulfate supplements are often used to reduce inflammation in joints and alleviate arthritis symptoms. The supplement can also be taken to treat issues like skin rashes, hair loss, stomach ulcers, and many other health problems that are caused by inflammation or lack of nutrients (4).
Methylsulfonylmethane 100mg
Methylsulfonylmethane is a substance that is known to be beneficial to joint care.
It is found in vegetables and fruits while its natural source, horsetail, is a plant that grows in the northern hemisphere.
Methylsulfonylmethane helps with joint care because it has antioxidant properties and it can help your body produce type II collagen. This substance also improves the synovial fluid production which helps lubricate your joints, which can reduce pain from arthritis or other joint problems.
Bioperine 10mg
Bioperine is a natural supplement that helps with joint pain and mobility. It does this by improving the blood flow to the joint, promoting joint health and preventing inflammation.
Bioperine also helps with the absorption of turmeric, making the ingredients in Physio Flex Pro more potent in their effects.
Price & Effectiveness
Physio Flex Pro is a great joint support supplement with natural ingredients to nourish and lubricate your joints for your pain relief needs.
Pros
Research-based joint support complex
Natural ingredients for your health needs
Great for lubricating joints and relieving pain
Cons
Premium priced joint support supplement
Only available directly from their website
Price: $60
Who Is Physio Flex Pro for?
Physio Flex Pro will work for anyone who has any kind of joint issues. So if you’re experiencing age related stiffness or even recovering from an injury Physio Flex Pro can help you.
We found it’s also great for any athlete who is involved in high impact sports or training as protection is better than the cure after all.
Check out our list of the Best Joint Supplements for more great products!
Overall Value
Physio Flex Pro is a great joint support supplement designed to give you the best when it comes to joint relief for any activity. With great ingredients and a quality company backing it, Physio Flex Pro is the right supplement to boost your health and performance. What you are really getting is a quality supplement with great ingredients and proven results for all your workout needs. Try Physio Flex Pro and see what this joint support supplement can do for you today.
Try Physio Flex Pro Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Physio Flex Pro and Envato
References
University of North Carolina at Chapel Hill (2005). “Study Links Low Selenium Levels With Higher Risk Of Osteoarthritis”. (source)
National Center for Complementary and Integrative Health. “Glucosamine and Chondroitin for Osteoarthritis”. (source)
Mashhadi, N.; Ghiasvand, R.; Askari, G.; Hariri, M.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)
Vallieres, M.; Souich, P. (2010). “Modulation of inflammation by chondroitin sulfate”. (source)
How To Perform the Perfect Barbell Curl
The Essential Exercise for Building Upper Arm Size
While exercises like barbell curls should be part of a strength training program, they are perhaps of secondary importance in comparison to a range of compound exercises such as squats, pulls, and presses.However, this is not to say that they are unimportant or unnecessary as the barbell curl can successfully bring about a significant change in the size of the biceps.Furthermore, working the biceps through exercises like the barbell curl can have a consequent impact on strength, power, general fitness, and aesthetics.This article will review the barbell curl, the specific benefits associated with the exercises, and a number of curl variations that you can add to your training.
Barbell Curl Technique & Muscles Work
Considering the fact that the barbell curl is an isolation exercise, the movements place a great amount of stress on only one muscle group – the biceps.However, the forearm muscles are also isometrically contracted as a result of gripping the bar. This simply means that the muscles are activated but are not changing in length.
The following 5 steps will allow you to complete the barbell curl in an effective manner and facilitate changes in bicep and forearm strength and size.
1) Stand Upright
Start by grabbing the bar using an underhand grip that is slightly wider than the hips. Be aware that grip widths may vary depending on your physical characteristics.Stand up with the bar in hand, lift the chest, pull the shoulders back and squeeze the shoulder blades together.It’s highly important that the shoulders remain pulled back throughout the barbell curl to ensure that a maximal load is placed on the biceps.
2) Squeeze the Bar
A common mistake is failing to squeeze the bar tightly during the curl. This often causes the elbows to flare out, the chest to drop and the shoulders to move forward.Gripping tightly will keep the hands supinated (palms out) and consequently prevent the elbows from flaring. Allowing flaring will turn the exercise into a shoulder-dominant movement which is not ideal. To maximize the load on the biceps, facilitate better form and develop fuller looking arms, focus on squeezing the pinkies on the barbell and imagine you are attempting to break the bar.
3) Curl Up and Out
When executing the curl, focus on keeping the bar away from the torso rather than tight to it. Ideally, the elbows should be slightly in front of the line of the shoulders.As you curl upwards, prevent the shoulders from shifting out of position – they may want to come forward as the bar rises.
4) Focus on the Squeeze
When reaching the top portion of the barbell curl, ensure that you do not curl the bar too far. Bringing the bar up to the chest will suffice.If you continue to curl up to the shoulders and allow the elbows to shift away from the sides, you will find that the tension on biceps will dissipate and the shoulders will become involved.The goal should be to maintain tension through the biceps, therefore, ensure you reach chest level and concentrate on the bicep contraction at the top of the movement.
5) Control the Descent
As mentioned in the last point, it is imperative that tension is maintained on the biceps throughout the duration of the exercise.Therefore, avoid rushing the eccentric lowering phase to maximize bicep tension. As you reach the bottom of the rep, avoid relaxing and fully straightening the arms to maintain tension.Focus on keeping your hands slightly in front of the body at the very bottom of the curl – this should prevent you from dropping the bar too far.
Benefits of the Barbell Curl
There are a number of reasons to incorporate the barbell curl into your training program. This section will consider 4 primary benefits associated with the exercise.
1) Stronger Grip
As highlighted, the barbell curl is not only an effective exercise for the biceps but the forearm muscles too. Increasing the strength of the forearm muscles will help to develop grip strength.The stress and strain placed on the forearms during the barbell will cause a significant adaptation and improve grip strength and wrist strength & stability.Enhancing these components will help with other resistance exercises that require a large degree of wrist and grip strength. Prime examples are the deadlift, loaded carries, hanging exercises, and weightlifting.
2) Injury Prevention
The biceps are responsible for bringing about flexion of the elbow joint as well as stabilizing and assisting in carries and pulling exercises.Having weak biceps can increase your risk of sustaining an injury to the biceps or the elbow as well as contributing to issues with grip thus negatively impacting your performance will certain exercises.Therefore, it is clear that incorporating bicep-orientated exercises like the barbell curl into your training is key for building strength and reducing the risk of sustaining an injury.
3) Increased Upper Body Size
Using the barbell curl as an accessory in conjunction with other accessory moves such as presses, dips, and rows can significantly impact overall upper body strength and size.Any lifter who is looking to gain weight in order to move up a weight class or improve for aesthetic reasons should consider incorporating barbell curls into their program.Likewise, those who are lacking in upper body strength and size and those who aspire to improve grip strength and joint health will benefit from the barbell curl.
4) Bigger Arms
The barbell curl is considered the ultimate bicep exercise for good reason and the most evident benefit associated with the barbell curl is an increase in upper arm girth.One of the biggest benefits of the barbell-based exercises is that the barbells allow you to lift the heaviest load possible (1) which causes the muscles to rapidly adapt in strength and size.Finally, as reflected on, developing the biceps not only has a positive impact on performance and joint health but having bigger arms may allow you to draw even more strength.
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Barbell Curl Variations and Alternatives
This section will provide detail on a number of barbell curl variations and alternatives that can be used to develop bicep size and strength.The variations and alternatives listed can be used if you find that progress has stalled with the barbell curl, need to add volume or are simply looking to freshen up your training.
Variations
1) Eccentric Barbell Curls
Emphasizing the eccentric phase of the barbell curl is one method of overloading the biceps and cause a large amount of damage to the muscle.Studies have found eccentric training to be a highly effective method for improving muscular size (2).For the eccentric barbell curl, complete the concentric phase as normal but lower the bar in a controlled manner back to the hips. This lowering phase should last 3-5 seconds.
2) Tempo Barbell Curls
The tempo curl is very similar to the eccentric method, however, the control can be applied to the concentric phase as well as the eccentric phase.The goal of this method is to maintain time under tension which has been found to be highly important in muscle mass development (3).A range of tempos can be used in tempo training however, considering that the goal is to increase time under tension, focus on 3-5 seconds per contraction.
3) Seated Barbell Curls
The seated variation of the barbell curl removes the bottom portion of the lift and entirely focuses on the upper portion.Because the range of motion is restricted, it is possible to lift a greater load with the seated barbell curl which can increase the demand placed on the biceps and cause a greater adaptation.
Alternatives
1) Hammer Curls
The hammer curl is a well known and renowned exercise for bicep and forearm development. The exercise targets the muscles of the arms from a different angle to help stimulate growth.The hammer curl is most commonly performed with dumbbells which are curled upward while being held in a neutral position (palms facing inwards). Although barbells have been found to highly activate the biceps most highly in the curl (4), dumbbells certainly have their benefits, specifically in terms of stability.
2) Preacher Curls
The preacher curl can be performed with a range of different pieces of equipment – barbells, EZ bars, and dumbbells.The exercise involves placing the upper arm onto an angled bench which entirely isolates the biceps by preventing the upper arms from moving.
3) Chin Ups
Although the chin-up is a compound exercise that works the lats as well as the biceps, it is a highly effective exercise for building strength and size in the arms.The exercise involves using an underhand grip on a pull-up bar and hanging. From the hanging position, pull hard so that the body rises up to the bar before dropping back down to the starting position.
Final Word
There is no doubt that the barbell curl is a highly effective developer of the biceps and should be especially be utilized by athletes and lifters who are looking to improve grip strength, arm strength & size and reduce the risk of upper extremity injury.
References:
1) Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011-03). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. Journal of Sports Sciences. 29 (5): 533–538. doi:10.1080/02640414.2010.543916. ISSN 1466-447X. PMID 21225489.
2) Franchi, Martino V.; Reeves, Neil D.; Narici, Marco V. (July 4, 2017). “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.00447. ISSN 1664-042X. PMC 5495834. PMID 28725197.
3) Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (January 15, 2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
4) Marcolin, Giuseppe; Panizzolo, Fausto Antonio; Petrone, Nicola; Moro, Tatiana; Grigoletto, Davide; Piccolo, Davide; Paoli, Antonio (July 13, 2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. PeerJ. 6. doi:10.7717/peerj.5165. ISSN 2167-8359. PMC 6047503. PMID 30013836.
5 Reasons Why You’re Not Building Muscle
Top 5 reasons your (probably) not building muscle.
Bodybuilding isn’t an easy sport. Many people give up working out before they see any results. These people either blame their genetics for their inability to build muscle or throw out the “too busy to workout” excuse.
While bodybuilding can be hard, it is not rocket science. If you do all the things right, you will be on your way to building your dream physique. These could be the 5 reasons why you’re not building muscle mass.
1. You’re A Hardgainer
If you’ve not been able to build muscle mass, there could be chances you’re a hardgainer. It can be more difficult for a hardgainer to build muscle mass because of a variety of reasons which we will discover in this article.
You might start out skinny but you can pack on considerable muscle by breaking out of the hardgainer hell by following tips mentioned in this article. Don’t let being a hardgainer be an excuse for taking it easy in the gym.
2. Your Muscles Have Adopted To Your Workouts
Many people have the habit of the following the same workouts. Although doing this could be convenient but it will hurt your gains in the long run. In order to build muscle, you need to constantly shock your muscles.
Change your exercises every 2-3 weeks to see optimal gains. If you have a problem coming up with new exercises, you could follow one of the training programs available for free online or hire a trainer to design a personalized training program for you.
3. Your Diet is Not on Point
Depending on your body weight and your goals, your body needs macro and micronutrients to grow. If you’re not meeting your daily required nutrition goals, you will not see any progress.
If your goal is to build muscle, you should be consuming two grams of protein per pound of bodyweight to see results. For eg – if you weigh 70 lbs, you should be taking 140 grams of protein every day. If you don’t know how to make your diet plan, take the help of a professional.
4. Lack of Recovery
No matter how hard you workout, you won’t see results until your body recovers from your workouts. You don’t build muscle in the gym. Your muscles break down when you lift weights. Your muscles grow when you’re in deep sleep.
You need anywhere between 6-8 hours of sleep every night to recover from your workouts. Joint pains and prolonged muscle soreness are a sign of lack of recovery. Supplements can be an effective way to recuperate from your workouts.
5. Indiscipline
Bodybuilding is a sport which needs military-like discipline in all respects. You need to follow a regime with your training, diet, and rest. Following a program is the best and the fastest way to reach your goals.
You should follow a schedule for your workouts and diets. You should hit the gym at the same time every day because doing this will help your body respond better to your workouts. By being inconsistent with your training, diet, and rest, you are leaving gains on the table.
Are you a hardgainer? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Fitness Trackers For Bodybuilding & Wearable Tech (Updated 2021)
Tracking your fitness and heart rate is easy with the best fitness trackers for bodybuilders and other athletes.
Fitness trackers and wearable tech have become very popular amongst the fitness crowd in recent years for their ability to really keep you on track and let you thrive with your training and performance goals. As great tools to use for fitness, as well as style, it is no wonder why people have incorporated these into their workouts and everyday life. As great motivators, these tech aids have really enhanced the health and fitness of many as they seek a more healthy, more fit lifestyle. By wearing these watches, that constant reminder to move and stay active is great for all of your intended goals.
We’ve put together a list of the Best Fitness Trackers for 2021 so you can track your heart rate, sleep, training, and performance for the best results. With the right wearable tech, tackling your gains has never been easier with the right approach to health and fitness.
Best Fitness Trackers For 2021
Best Overall Fitness Tracker
The best overall fitness tracker will work to provide all the necessary data for your workouts while also being comfortable and versatile to not interfere with performance.
Apple Watch Series 6
Apple Watch Series 6 is something strength athletes will love. The always on retina display is 2.5x brighter outdoors with an ultra-wideband 5G chip. This watch allows you to measure blood oxygen with an all-new app sensor, as well as your heart rhythm with the ECG app so you stay on top of your vitals. The GPS and cellular mode lets you call or text without using your phone and tracking your daily activity is great so you can see daily trends. Perfect for those always on the go, this will let you stay on top of your body so you know what you need and when you need it.
Apple Watch Series 6 is perfect for athletes looking to measure their vitals during a workout while also having call, text, and GPS features.
Pros
Tracking oxygen levels and heart is perfect for those who stay on top of their vitals
Comfortable band and looks great for working out or for everyday living
Great features from a quality company in Apple
Cons
Battery life is okay
The sleeping tracker could be way better for the price
Price: $399.00
Best Fitness Tracker For Heart Rate Variability
Heart rate variability is important and for those looking to maximize training and recovery, knowing your heart rate can greatly influence performance and proper rest.
FitBit Inspire 2
FitBit Inspire 2 is perfect for those who track their heart rate constantly. Keeping tabs on your heart rate will ensure better recovery so you don’t overtrain, as well as knowing your limits when it comes to certain exercises. This watch allows you to track your activity all day including steps, distance, hourly activity, and calories burned. With 10 days of battery life, you don’t have to worry about constantly charging and it’s waterproof capabilities go up to 50 meters. Tracking your time in the light, your sleep cycles, and resting heart rate is perfect for those strength athletes who take recovery to a whole new level.
FitBit Inspire 2 allows you to track recovery and daily activity with 10 days of battery life and waterproof capabilities.
Pros
Heart rate capabilities are top notch, accurate, and great for judging recovery when it comes to heart rate and sleep tracking
Good size to not obstruct workouts
20+ exercise modes is great for tracking goals
Cons
The user interface can be tough to navigate
It is not very functional compared to others on the market
Some quality issues with the watch buckle
Price: $99.95
Best Fitness Tracker For Any Workout
A fitness tracker should work for any workout, whether that be lifting or cardio-based, and the right one will offer great features so you can get the most out of every single workout.
Apple Watch Series 3
Apple Watch Series 3 is another good option for bodybuilders and other strength athletes for it offers great features such as GPS, optical heart sensor, and elevation readings. The high and low heart rate notifications are great for judging exertion and it will also alert you to an irregular heart rhythm should one arise. Able to give you exact metrics for each workout, you can be sure of accuracy so every workout is logged exactly how it was done. Comfortable and not obstructive for lifts, Apple Watch Series 3 is another great option from Apple.
Apple Watch Series 3 is a great option for bodybuilders and those looking to have GPS, optical heart sensor, and elevation readings out of their watch.
Pros
Comfortable to not interfere with lifts or cardio activity
The display screen is easy to navigate
Heart rate capabilities are great for athletes keeping track of recovery and exertion
Cons
Watch face may be quite fragile and quality control is something to take note of
Battery life is not great
Price: $269.00
Best Smartwatch Fitness Tracker
Having a watch with smart technology can make your life easier by offering great displays and allowing for the best features like GPS, calling and texting, and proper health sensors.
Apple Watch Series 6
Apple Watch Series 6 is something strength athletes will love. The always on retina display is 2.5x brighter outdoors with an ultra-wideband 5G chip. This watch allows you to measure blood oxygen with an all-new app sensor, as well as your heart rhythm with the ECG app so you stay on top of your vitals. The GPS and cellular mode lets you call or text without using your phone and tracking your daily activity is great so you can see daily trends. Perfect for those always on the go, this will let you stay on top of your body so you know what you need and when you need it.
Apple Watch Series 6 is perfect for athletes looking to measure their vitals during a workout while also having call, text, and GPS features.
Pros
Tracking oxygen levels and heart is perfect for those who stay on top of their vitals
Comfortable band and looks great for working out or for everyday living
Great features from a quality company in Apple
Cons
Battery life is okay
The sleeping tracker could be way better for the price
Price: $399.00
Best Budget Friendly Fitness Tracker
Fitness trackers can get expensive and we understand that. Having the right tracker at an affordable price can save you money and time without sacrificing quality.
FitBit Versa 3
FitBit Versa 3 is a great watch for battery life with 6+ days so you don’t ever worry about it dying on you. The Active Zone feature uses your resting heart rate to gauge effort so you can raise or lower your intensity depending on the reading. Enhanced heart rate technology is great for keeping track and it is able to track your nightly blood oxygen levels for enhanced recovery. Since cardio for bodybuilders can be quite helpful for those big gains, the built-in GPS is perfect for tracking pace and distance for whatever your chosen form of cardio may be. With great battery and comfort, your lifts just got even better.
FitBit Versa 3 is a great fitness tracker with 6+ days of battery life and the ability to track your heart rate and blood oxygen levels for the best recovery.
Pros
Enhanced heart rate readings and blood oxygen levels is great for those keeping track
Battery life is solid
Nice display screen that is easy to navigate
Cons
Some troubleshooting problems may arise
Sizing of the bands may be challenging for some to find a comfortable fit
Price: $228.49
Best Fitness Tracker For Analytics
Those really into fitness want to understand all areas of their health and training and a watch with the proper analytics can give you all that vital information as easily as possible.
Whoop 4.0
Whoop 4.0 is a great watch for those looking to hard core track their analytics as they work to get the most out of their training and performance. The Strain Coach is a great feature to quantify how well your body recovers each day, something strength athletes need as you push yourself to the max while staying as healthy as possible, and a Sleep Coach will measure your sleep for optimal recovery. It will provide recommendations for you as well to assist with your recovery goals. Heart rate can connect to any device and is accurate as you judge intensity levels for certain exercises. This lightweight and waterproof watch can offer accurate data on your body to optimize training, recovering, and sleep so your bodybuilding gains never suffer.
Whoop 4.0 is for those athletes looking to track all the analytics for their workouts with the most in depth coverage of all the data.
Pros
Great for very active people who want the most up to date data on their recovery, sleep, and progress
Sleeping feature is great to promote better recovery
High quality product from a reputable company in Whoop
Cons
Not for those who want limited information
It is a monthly membership fee, not a one time purchase
Price: Based on membership options, ranging from $18 (18 months), $24 (annual), and $30 (monthly)
Benefits Of Fitness Trackers
The benefits of fitness trackers and wearable tech are great for keeping you on track and staying true to your goals. Benefits of these fitness aids include:
Motivation: Keep you on track with your heart rate, steps counted, miles run, and calorie burn so you stay motivated to continue your journey (1).
Goals: Many allow you to set goals so you stay on track with everything you want and need (2).
Sleep: Tracking your sleep is often overlooked and is very beneficial for your recovery and overall daily functioning.
Accountability: Challenge your friends and family or stay accountable for yourself as you watch your progress unfold.
How We Choose The Best Fitness Trackers
When looking for the best fitness trackers, we look at a number of factors because you deserve the best when trying to maximize your health and performance. We first look at durability and comfort of the product. You deserve to have a watch that will withstand abuse from your workouts and everyday use. It should also be comfortable on your wrist for you need to be able to move and have functionality when performing all workouts. We then look at features included like the quality of the screen, heart rate variability, and different programs around sleep and tracking your workouts. Lastly, we look at price. We know these products can get expensive but with the right approach, it is easier than ever to find an affordable watch that can get the job done.
FAQ Section
What is the best fitness tracker for men?
Apple Watch Series 6. In looking at all features, as well as comfort, longevity, and durability, this watch is a great option for all your desired needs.
What wearable tech helps most with recovery?
FitBit Inspire 2. This watch has great features when it comes to tracking heart rate and is able to alert you when signs of overtraining appear.
Can wearables track muscle fiber activation and engagement?
Wearable tech is impressive in that it can track heart rate, blood oxygen levels, and sleep cycles, all of which are accurate and really aid in your training. The option to choose a workout is also there so it can track your movements for each respective exercise.
Do fitness trackers help with sleep?
Wearables do help with sleep in that they can track your sleep cycles for optimal recovery. They will also track your time in the light so as to not ruin sleep or give you a hard time falling asleep.
Which fitness trackers provide comfort for weightlifting?
Apple Watch Series 3 and Whoop 4.0. These two provide great comfort for weightlifters. The snug fit allows for minimal to no slipping, yet loose enough for free movement when it comes to exercises that require wrist mobility.
Wrap Up
Fitness trackers and wearable tech have really boomed lately in popularity and for good reason. Tracking all of your vitals is great for those looking enhance strength gains, sleep, and recovery while offering great features like GPS, call and text options, and music. For strength athletes and bodybuilders, your rest and recovery is equally as important as your time in the gym and should not be neglected. Look into a good quality fitness tracker and see what they can do for your bodybuilding and strength goals 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.
References
Segar, Michelle L. (2017). “Activity Tracking + Motivation Science”. (source)
Pourzanjani, Arya; Quisel, Tom; Foschini, Luca (2016), “Adherent Use of Digital Health Trackers Is Associated with Weight Loss”. (source)
INTERVIEW: Inside Mohamed El Emam’s Contest Prep Plan To Dominate At The Arnold Classic 2021
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Mohamed El Emam breaks down his training and diet plan to compete in the Arnold Classic 2021 more on point than ever before.
Mohamed El Emam is a pro bodybuilder who has building a lot of hype in 2021. This is in part due to the large swath of US bodybuilding events he competed in this year. He took part in the California Pro, Indy Pro, and New York Pro – and placed in the top five for each one. Now he’s set to face off against the best in the world at the Arnold Classic 2021 this weekend. In our latest GI Exclusive, Mohamed El Emam details how he’s changed his contest prep to bring his best ever package to the Arnold Classic 2021 stage.
Mohamed El Emam participated in a sort of bodybuilding marathon during the 2021 season. He battled in multiple bodybuilding events nearly back to back. His goal was to earn himself Olympia qualification. But even more important than that – he wanted to get as much experience competing in the states before the Arnold Classic 2021.
El Emam is an Egyptian bodybuilder who resides in Russia. He’s been improving his physique and rising in popularity throughout the past few years. In 2021, he decided to go into overdrive and really leave an impression. It worked. We connected with Mohamed El Emam over a video call to discuss his 2021 season and his contest prep lading up to this weekend’s Arnold Classic.
During our conversation, Mohamed El Emam details his methodology behind competing in so many shows. He wanted to come to the states and get as much experience as possible. He’s taken what he’s learned from the California Pro, Indy Pro, and New York Pro to tweak his contest prep and bring an upgraded physique to the Arnold Classic.
By competing in the New York Pro, for example, he’s already pitted himself against Nick Walker – one of the most anticipated athletes set to compete at the Arnold Classic. Having stood on stage next to Walker, El Emam can now know what he’s going into this weekend. This is just one example of how he’s been mentally and physically preparing.
Mohamed El Emam has also changed up his coach. He’s now working with Milos Sarcev in order to push his training and diet tactics out of his comfort zone and up to new levels. During our conversation – El Emam goes into detail about specific muscle groups that he he has been targeting as well as an overall focus on improved conditioning. He’s saying all of the right things and has been doing everything within his power to improve from what we’ve seen earlier in the bodybuilding season.
Of course, by competing in so many shows earlier in the year – El Emam runs the risk of burning out and missing his physique timing on the Arnold Classic stage. That’s a risk he seems willing to take. El Emam has taken the safe path before. It’s led to slow but consistent progress. Now he wants to boost into champion status. That takes extra risk for the bigger reward. We can’t wait to see what he has in store this weekend.
You can watch Mohamed El Emam break down his full Arnold Classic 2021 prep in our latest GI Exclusive interview segment above!
RENPHO R4 Pro Massage Gun Review For Home Use & Muscle Pain
This massage gun can greatly influence recovery by working to relieve muscle tension and soreness with the right levels of activation.
Product Overview
Recovery is imperative to our overall growth and performance and we all know that, but having the right tools can be a game changer. With things like foam rollers and yoga, we can work to maximize our overall recovery and give ourselves the best chance at relieving any sore spots and muscle tension. But massage guns are something you absolutely need and can provide the same feel as a massage therapist without leaving your own home. RENPHO R4 Pro Massage Gun is one such recovery tool that can work wonders for you as it works to hit those hard to reach spots and loosen up any muscle soreness keeping you from reaching your full potential.
Massage guns can work for a number of benefits, especially for bodybuilders and other strength sport athletes looking to get the most out of their recovery. By working on loosening up tight muscles and those sore spots, massage guns can greatly improve your range of motion (1) and increase circulation, all while decreasing stress levels to provide for better overall performance (2). RENPHO R4 Pro massage gun can do this and much more and is a great choice when looking to capitalize on recovery.
Renpho R4 Massage Gun has an easy grip handle and 5 adjustable angles to get those hard to reach areas all while being lightweight and great for recovery.
RENPHO designs and creates workout tools with other functional products as well so people everywhere can boost not only their workouts, but also recovery. Working with innovative technology and smart products, RENPHO seeks to give consumers the most up to date and worthwhile equipment for all their workout and rehab needs. An honest company seeking only to help consumers, their great line of products backs this up fully.
RENPHO R4 Pro Massage Gun Highlights
RENPHO R4 Pro Massage Gun is a well-built massage gun to relieve tension and soreness to help activate and repair muscles. With six heads and 4 speeds, it allows the right amount of pressure to target specific muscles and muscle groups. An easy-grip handle and 5 adjustable angles allows for great rotation to hit those hard-to-reach spots without straining your arm to provide relief. A high-quality battery allows for a week’s worth of charge to handle any of your workouts. Weighing in at just 2.2 lbs., RENPHO R4 Pro is portable and easy to use while being perfect for those harder to hit spots.
Included with the RENPHO R4 Pro Massage Gun are 6 massage heads, 1 storage case, 1 AC Adapter, and 1 User Manual.
Check out where RENPHO R4 Pro Massage Gun fell on our list of the Best Massage Guns!
Top Features
Grip & Adjustability
RENPHO R4 Pro Massage Gun has an ergonomic grip, meaning it is comfortable and designed to give you the best out of home use. An easy grip handle with 5 adjustable angles allows you hit those hard to reach spots, for example, your upper and mid-back. Along with this, 6 massage heads and 4 speeds work to target specific muscle groups that apply the right amount of pressure to relieve any of your muscle pain needs. Each head forms its own unique shape that can then be applied and used for whatever needs you may want, be them more deeper tissue work or maybe something more surface level.
Weight & Battery Life
This massage gun only weighs 2.2 lbs., making this a great choice when it comes to being portable and easy to use. Although this is lightweight, it is powerful and can greatly affect your ability to hit any of those areas you want to most. A high-quality lithium battery is removable for easy charging and can power a weeks’ worth of workouts. Taking this on the go means you could run on a full charge and fit this easily into any suitcase or bag for any pain relief needs wherever you are.
Price & Effectiveness
RENPHO R4 Pro Massage Gun is a high-quality, portable, and easy to use massage gun designed to relieve muscle tension and soreness while delivering targeted relief. Weighing in at just 2.2 lbs., this lightweight but durable massage gun is great for any of those hard to reach areas.
Pros
A great design to hit the hard-to-reach areas and target certain spots is a huge draw for RENPHO
With five angles to choose from and an easy grip, this can handle any of your workout and massage needs
Cons
The battery life is decent but could be more
It isn’t as strong in terms of power as others
Price: $99.99
Check out our list of the Best Massage Guns for more great products for home use and muscle pain!
Overall Value
RENPHO R4 Pro Massage Gun is that high-quality and worthwhile recovery tool you need most in your routine. Able to provide the best in terms of at home recovery, this massage gun is one you absolutely need for it can help hit those hard to reach areas with an ergonomic grip and adjustable heads. RENHPO is a company who designs and creates innovative smart products so you see the best results for all your gains. What you are really getting is a high-quality massage gun with an innovative design, easy grip, and great portability from a company who knows the needs of athletes and their recovery. Try RENPHO R4 Pro Massage Gun today and see what this can do for all your rehab goals.
Try RENPHO R4 Pro Massage Gun 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 RENPHO and Envato
References
Konrad, A.; Glashuttner, C.; Reiner, M.; Bernsteiner, D.; et al. (2020). “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance”. (source)
Sherman, K.; Ludman, E.; Cook, A.; Hawkes, R.; et al. (2010). “Effectiveness of therapeutic massage for generalized anxiety disorder: a randomized controlled trial”. (source)
6 Floor Presses Your Program Needs
Here are six floor presses to try during your workout program.
The floor press has gained notable popularity over the years. What started as a powerlifting staple has now become increasingly recognized among regular gym-goers. And for good reason, since the floor press comes with a myriad of benefits.
The reduced range of motion lessens the burden on the shoulders substantially, when compared to the bench press. Not only that, laying on the floor minimizes excessive arching in the lumbar area. So, if you ever experience low back pain when benching, floor presses may be the prescription you’re looking for.
But the benefits of floor presses don’t start and end with pain prevention. They’ll increase your lockout strength in the bench press while slapping meat on your triceps. You’ll get bigger, stronger, and feel less banged up from training. Pretty good deal, eh?
Oh, and no need to worry if the gym’s crowded and all the benches are taken. Just find some floor space and get to work.
Floor Press Variations
There’s an endless list of floor presses to meet your individual training goals.
1. Single Arm Floor Press
If you’re like most gym-goers, you go to the gym with the intention of doing core at the end of your workout, but to no avail. So, why not combine it with your lifting? At the end of the day, every lift is a core exercise if you’re doing it right and using appropriate (i.e. heavy enough) weights.
This single arm floor press really hammers your core given the offset nature of the movement. By pressing with one arm at a time, you’ll feel your core fire up almost immediately to help you counterbalance throughout your set.
Not only does this kill two birds (combining press and core into one), it’s way easier to set up as opposed to holding two dumbbells. Which can be pretty limited in nature as you start to lift heavier weights and don’t have anyone there to hand you the dumbbells.
To perform the single arm press optimally, you want to create as much tension as possible while reaching up to the ceiling with your free arm. Keeping your legs straight, as you’ll see with every type of floor press, minimizes lower body assistance. Thus, placing higher demand on your triceps and core to do the majority of the work. The closer your legs are, the more challenging it becomes.
2. Floor Press with Hip Bridge
On the opposite side of the coin, you can add a hip bridge to your floor press to offer even greater leg drive than the bench press. By raising your hips off the floor as you press, you’re incorporating your lower body and, as a result, should be able to press more weight. Not only that, you’ll simultaneously be working on that pancake ass of yours.
Flex your feet with just your heels touching the floor for more glute activation. Keep your feet flat on the floor while you bridge to incorporate the quads. Both are great, so pick whichever one meets your individual goals.
3. Dead Bug Floor Press
Here’s another 2-for-1 special to tackle your core during the floor press. All credit goes to Tony Gentilcore for this gem.
Dead bugs are important, and chances are you’re not doing enough of them. And although I understand you’d rather watch paint dry while waiting in line at the post office, you should still find a way to add them into your training. Your lower back will thank you, your main lifts will skyrocket, and you’ll be able to take your shirt off without looking like a bag of milk.
The first variation you saw trains the anti-rotation and stability functions of the core. In this case, you’re training the anti-extension aspects of the core musculature by combining the dead bug with the floor press.
When extending your opposite leg out during the press, be sure to exhale heavy for a 3-5 sec count. Pretend you’re trying to blow out a candle that’s 10ft away from you. This will ensure you’re creating and maintaining abdominal tension and thus, providing a support system for the lower back.
You won’t be able to lift as heavy as you normally could with regular floor presses, and that’s the point. So don’t get too bent out of shape if you have to leave the ego at the door and go for the lighter dumbbells.
The key cues you want to focus on here during the dead bug floor press are exhaling heavy as you press the weight up, maintaining a flat lower back against the floor, and keeping tension in the core throughout your entire set.
4. Swiss Bar Floor Press
The neutral grip of the Swiss bar externally rotates the shoulders (as opposed to the internal rotation you’d be using with the straight bar). You also have the ability to load more weight than you potentially could with dumbbells here.
5. Trap Bar Floor Press
The benefits of the Swiss bar are echoed in this trap bar variation with one added perk: grip work. The long levers of the trap bar handles turn the floor press into a forearm-intensive press variation. What’s more, the neutral handles make for a natural pressing motion. All in all, this is just a great pressing variation to add to your arsenal.
6. Landmine Floor Press
The majority of floor presses alleviate the potential shoulder stress often associated with the bench press. This landmine variation takes it a step further and mitigates elbow pain given the thick handle of the barbell collar. That said, it’s not a magic pill that guarantees pain-free elbows. Listen to your body and see professional help if warranted.
You’ll have to play around a bit to get your positioning right with this one. But once you do, you’ll wonder why you haven’t done these sooner. The guided swivel of the landmine really lets you dial in to your pecs while offering greater potential for loading in comparison to dumbbells.
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10 Best Bodyweight Home Workouts For A Chiseled Physique
Why go to a gym when you can build a Greek God physique with these home workouts?
Most people have come to believe that they need to work out with dumbbells and barbells to build muscle mass. This is why they get a gym membership when they could have conveniently trained at home.
On the other hand, some people miss out on being a part of the fitness lifestyle because their busy schedule does not allow them the luxury of going to the iron paradise.
These individuals give up on their dream physique because, by watching their favorite Instagram fitness athletes train at fancy gyms, they have subconsciously internalized that a gym membership is indispensable for a body transformation.
The Holy Grail Of Physique Transformation
All fitness enthusiasts need to hear this – Your muscles do not know if you are training at a gym or home. They do not know if you are lifting iron or using resistance bands. Muscle tissues are damaged during a workout, and they grow back bigger and stronger with the correct diet and recovery time. As simple as that.
But how do you damage muscles during a bodyweight home workout?
Progressive overload.
As your workouts advance and you get stronger, you should increase your reps, time under tension, decrease rest time between each set and exercise, incorporate advanced training techniques in your training, and push yourself to failure in every set.
Oh, so you want to know if this could lead to overtraining?
Here is the harsh truth – most lifters who train at a modern gym with fancy equipment cannot train hard enough (even if they wanted to) to hit the overtraining stage, let alone people who are training at home. So, give home workouts all you have got and forget about overtraining.
The day people learn to use their body weight as resistance, gyms will have a hard time selling memberships.
Related Read: Training Programming: Progressive Overload is Your New Best Friend
Before you begin your home workouts, make sure you:
Warm-Up
Just because you are training at home does not mean you are free to skip warm-ups. Stretching and warming up will help fire up your muscles during your workouts.
Reasons why you should never miss a warm-up session:
Lower risk of injury – According to a study, an elaborate warm-up routine can reduce your risk of injury as it relaxes and loosens your muscles.
Mental focus – With time, a warm-up routine turns into a ritual that automatically puts you in the zone.
Improves flexibility & mobility – Being more flexible can improve your range of motion.
Increased blood flow – Blood carries oxygen and nutrients to different parts of your body. Warming up loosens your muscles which results in an increased blood flow throughout the body.
Reduction in muscle tension and pain – Muscles that are warm and relaxed move with less friction and are less likely to stiffen during and after a workout.
Better performance – Studies have shown that warmed-up muscles can help you work out more effectively.
10 Best Bodyweight Home Workouts For A Shredded Body
Workouts laid out in this article are perfect for lifters of any experience level. They will help you in building muscle and core strength and losing body fat. It also includes an all-out 20-minute HIIT (high-intensity interval training) workout.
#1 – Beginner Home Workout
Squat – 20 Reps
Walking Lunges – 10 Reps (each side)
Push-Up – 10 Reps
Single Arm Bent-Over Row (Resistance Bands) – 15 Reps (each side)
Plank – 30-seconds
Jumping Jacks – 30 Reps
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 5
Firstly, this is as easy as it gets in the home workout program. Secondly, it is not that easy – as you will soon find out.
Perform each exercise for the desired repetitions and rest for 10 seconds before starting the next exercise. Make sure you are following a full range of motion while performing these workouts. Since this is a bodyweight workout program, you will be leaving gains on the table by performing partial reps.
In each workout, you will be doing at least one advanced exercise. In this workout, you will be performing single-arm bent-over rows with resistance bands.
Steps:
Stand with your right foot ahead of the left.
Lean forward so that your torso is at a 60-degree angle with the floor.
Place one end of the resistance band under your front foot.
Rest your right forearms on your right thigh.
Grab the other end of the resistance band with your left hand.
With your hand extended down, there should be no slack in the band.
While keeping your elbow close to your body, bring your arm up to your side.
Hold and contract at the top for a couple of seconds.
Return to the starting position and complete 10 reps before switching sides.
#2 – Core Workout
Circuit A
Skater – 30-seconds
Push-Up – 30-seconds
Shoulder Tap – 30-seconds
Forearm Plank Reach – 30-seconds
Circuit B
Skater – 30-seconds
Burpee – 30-seconds
Plank Jack – 30-seconds
Plank – 30-seconds
Time: 25 minutes
Rest: No rest between exercises in a circuit; 45-second rest between circuits.
Circuits: 5
After you complete all exercises in circuit A, take a 45-second rest before starting circuit B. Repeat until you complete five rounds of the circuits. One thing is for sure – your core will be sore for at least a couple of days after this workout. Core – sore. See what we did there?
#3 – 20-Minute HIIT Home Workout
Circuits X 8
Side Kick-Through – 20-seconds
Rest – 10-seconds
Circuits X 8
Skater Hop – 20-seconds
Rest – 10-seconds
Circuits X 8
Crab Toe Touch – 20-seconds
Rest – 10-seconds
Circuits X 8
Frogger – 20-seconds
Rest – 10-seconds
Circuits X 8
Curtsy Lunge – 20-seconds
Rest – 10 seconds
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 8
The 20-minute HIIT workout is dialed-in to the T. You cannot afford to waste a single second during this training session. It might be a little harder for you if you are a beginner as you need good stamina, endurance, and cardiovascular health for this workout.
But do not use this as an excuse to skip this workout. Push your boundaries and go as hard as you can. Remember: There are no shortcuts to building your dream physique.
#4 – 7-Minute Home Workout For Ultimate Gains
Jumping Jack – 30-seconds
Wall Sit – 30-seconds
Push-Up – 30-seconds
Crunch – 30-seconds
Step-Up – 30-seconds
Squat – 30-seconds
Tricep Dips – 30-seconds
Plank – 30-seconds
High Knees Running in Place – 30-seconds
Lunge – 30-seconds
Push-Up with Rotation – 30-seconds
Side Plank – 30-seconds
Time: 7 minutes
Rest: 10 seconds between exercises
Circuits: 1
The 7-minute workout is for people with packed schedules. No matter how time-poor you are, you can always squeeze in a 7-minute workout in your day. In fact, you could even perform this training circuit on Air Force One.
According to a 2013 study conducted by the American College of Sport’s Medicine Health and Fitness Journal, this HIIT workout improves overall fitness levels and helps with weight loss.
#5 – Bodyweight Leg Home Workout From Hell
Squat (with a towel) – 10 Minutes 15 Reps
Bulgarian Split Squat – 5 Sets 30 Seconds (each side)
Squat Jump (with floor touch) – 3 Sets 15 Reps
Bridge Kick – 10 Minutes 10 Reps (each leg)
Superset
Burpee – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Jump Lunge – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Time: 45 minutes
Rest: 30 seconds between exercises
Circuits: 1
No, we are not trying to kill you. But even if we were, do not forget – what doesn’t kill you, makes you stronger.
In the first exercise, hold a towel with your arms extended straight overhead. The fact that this is a bodyweight workout should not stop you from mimicking Olympic lifts.
In the first (squat with a towel) and fourth (bridge kick) exercises, set a timer for ten minutes and perform 15 reps of the exercise at the start of each minute. After completing the desired reps, rest for the remainder of each minute. Repeat the cycle for 10 minutes.
#6 – No-Equipment Arm Workout
Decline Push-Up – 15 Reps
Up-and-Down Plank – 20 Reps
Crab Crawl – 10 Reps (each side)
Diamond Push-Up – 15 Reps
Inch Worm – 15 Reps
Tricep Dips – 15 Reps
Time: 20 minutes
Rest: 30 seconds between exercises
Circuits: 3
In the home workout program, you will be working on your aesthetics as well as functional strength. A chiseled physique without functional strength is as good as a Ferrari without an engine.
The number of repetitions in this workout is only for reference purposes. You are supposed to perform each exercise until you hit failure.
While performing push-ups, pause at the top of the movement for a few seconds, and contract your triceps as hard as you can.
#7 – Bodyweight Home Workout For Boulder Shoulders
Push-Back Push-Up – 12-15 Reps
Plank to Down Dog – 12-15 Reps
Pike Push-Up – 15 Reps
Wall Walk-Up – 6 Reps
Prone T (and Y) – 10 Reps
Pro: Handstand Push-Up / Bridge Push-Up – 10 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
After you are done with the bodyweight shoulder workout, you will question the need for dumbbells and barbells and going to a gym for shoulder training.
The last exercise of this workout is only for pros. While most people know what a handstand push-up is, let’s go over bridge push-up.
How to perform bridge push-up:
Lie with your back on the floor, knees bent, and feet as close to butt as possible.
Place your right hand near your right ear and your left hand near your left ear. Your thumbs should be next to your ears, and your fingers pointing towards your heels.
Push up your hips, arch your back, and press hands into the floor to lift into bridge pose.
Once you gain stability in the bridge pose, start performing push-ups by bending at your elbows and lowering your head towards the floor.
#8 – Bodyweight Home Workout For A Stirated Chest
Resistance Band Push-Up – 15 Reps
Standing Chest Press – 15 Reps
Alternating Shuffle Push-Up – 15 Reps (7 on each side)
One-Arm Push-Up (on an elevated platform) – 15 Reps (each side)
Dynamic Push-Up – 12 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
For this workout, you will need resistance bands that can be anchored to a door. We highly recommend the Serious steel resistance bands for this purpose.
How to perform resistance band push-up:
Wrap a resistance band around your back so that it is placed just under your armpits.
Loop the resistance band around your hands to tighten it.
Get into a push-up position, and perform 15 reps.
How to perform alternate shuffle push-ups:
Get into a push-up position.
Move your right hand to the left until both your hands are next to each other.
Slide your left hand further left until your hands are shoulder-width apart again.
Perform a push-up.
Repeat by moving to the right this time. Alternate between sides until you complete the desired reps.
You could also incorporate TRX in your bodyweight home workouts.
Related: How To Use The TRX To Build A Bigger Chest
Also, Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
#9 – Bodyweight Home Workout For A Cobra Back
Pull-Up – Failure
Suspension Row – 15 Reps
Hindu Pushup – 15 Reps
Prone Back Extension – 15 Reps
Single-Arm Resistance Band Bent-Over Row – 15 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
To annihilate your back with home workouts, you will need a sturdy pull-up bar that you can install in your doorway.
Best Pull-Up Bars For At-Home Gains & Convenience 2021
The best thing about a pull-up bar is that you can perform a range of exercises on it. By adding a TRX to a pull-up bar, you can use it to train your back, arms, chest, legs, and abs.
How to perform Hindu push-ups:
Get into a push-up position.
Push your hands into the floor to drive your weight back so your hips rise into the air.
Your back should be straight and your head behind your hands.
Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
#10 – Full-Body Finisher Bodyweight Home Workout
Side Plank Twist – 30-seconds AMRAP
Squat Pulse – 30-seconds AMRAP
Crunch – 30-seconds AMRAP
Lying Leg Raise – 30-seconds AMRAP
Push-Up – 30-seconds AMRAP
Mountain Climber – 30-seconds AMRAP
Bicycle Kicks – 30-seconds AMRAP
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 3
This full-body bodyweight workout will make fat melt off your body.
For each exercise, you will perform as many reps as possible (AMRAP) in 30 seconds. You are allowed a 10-second rest between exercises and a 30-second rest between circuits.
Conclusion
Although these are home workouts, you could do these anywhere, even when you are traveling. You might have to purchase a few pieces of equipment (like resistance bands and a pull-up bar) for this workout but look at them as long-term investments. The dividends alone will be more than what you pay for the equipment.
How often do you workout at home?
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