Muscle Chemistry Archive
2021 Powerhouse Classic Scorecards
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50 Cent Joins Triller Coverage Calling Holyfield Vs. Belfort
50 Cent joins a long list of star names set to comment on the Holyfield Vs. Belfort fight.
The Holyfield vs Belfort match was already set to be a massive moment in boxing history in and of itself. But now the amount of star power entering the broadcast commentary. Triller had already announced Donald Trump will be providing his own commentary for the event. It now seems that 50 Cent will also be providing color commentary calling Holyfield vs Belfort.
As reported by TMZ, 50 Cent will be joining coverage for the big event. But before you get excited about the idea of 50 Cent and Donald Trump side by side – the hip hop star will be on a different broadcast than the former President of the United States. According to TMZ’s sources, 50 Cent will be filling in for Snoop Dogg’s usual color commentary role.
While some fans may miss the often funny commentary from Snoop Dogg, 50 Cent is also a huge boxing fan known for his strong comments and antics. So we can expect the broadcast to also be entertaining and memorable for this big face off.
Even though Donald Trump won’t be sitting next to 50 Cent for commentary – the former POTUS won’t be alone on his broadcast. He will be side by side with UFC star Jorge Masvidal and Donald Trump Jr. It should be noted that Masvidal had previously been on the campaign train supporting Trump in Florida during the lead up to the election.
Alongside Donald Trump, Don Jr., and Masvidal – longtime play-by-play commentator Todd Grisham will also be providing analysis for the match.Ultimately, it seems that fans will not have a lack of options for the Holyfield vs Belfort boxing match. Whether or not you listen to 50 Cent’s possibly fun broadcast or choose to see what Donald Trump has in store will be a tough call. One thing is certainly sure – neither of these two commentators will be short for words during the proceedings.
Originally, Vitor Belfort was set to face off against Oscar De La Hoya. But due to La Hoya receiving a sudden COVID-19 diagnosis, Holyfield, who was already preparing for an upcoming bout, stepped in last minute to fight the MMA star.
When it was originally De La Hoya vs Belfort, it was already a controversial fight. La Hoya, one of the most popular boxers of the last three decades, is 48 years old. Belfort, the once-dangerous UFC light heavyweight champion, is now 44. But now that the fight has shifted to Evander Holyfield – the match has become even more shocking. Holyfield, one of the best 10 heavyweight champions in the history of boxing, is 58 years old – and hasn’t had a real fight in over 10 years.
Needless to say, the fight will be an interesting one and something that will be remembered for the history books. It will all unfold later tonight – we can’t wait to see what the ultimate outcome is.
The Ultimate Guide To Blood Flow Restriction Training (BFR Calf Workouts Included)
Everything you need to know about blood flow restriction training
There comes a point in every lifter’s life when he cannot seem to make any progress, no matter how hard he tries. The plateau can cause despair and confusion in his ongoing struggle. Most people can relate to the scene, but not the pros. Pros incorporate advanced training techniques in their training routines, and so should you.
What are advanced training techniques?
We are glad you asked.
Follow the same exercises long enough, and your muscles will catch up to your training style. As soon as your body gets used to your workouts, it will stop responding, and your gains will begin to taper off. You will then need to shock your muscles to stimulate muscle growth and break through the overhead ceiling.
Enter advanced training techniques.
Advanced training techniques shock your muscles by adding variety and increasing the intensity of your workouts. Most advanced techniques overload your muscles by increasing your muscle’s TuT (time under tension).
Also Read: How To Increase The Time Under Tension To Maximize Your Gains
Types of Advanced Training Techniques
1. Superset
A superset is when you perform two or more exercises in succession without any rest. It could include training agonist and antagonistic muscles groups.
Related Read: Best Supersets to Build Muscle
2. Dropset
It includes progressively decreasing resistance after every set (with no rest in between) until you hit failure.
3. Intraset Stretching
The intraset stretching technique includes holding resistance at the ‘stretched’ position after you have completed the desired number of reps of an exercise. After pausing at the bottom of the movement for 10-15 seconds, you then perform the same number of repetitions you did previously without racking the weight.
4. Negatives
While performing negatives, your training partner (or coach) helps you through the concentric phase of the exercise so that you can perform additional reps on the eccentric part of the motion. Lower the weight in a slow and controlled manner while performing negatives.
5. Rest-Pause
Perform as many reps as possible, rest for a few seconds, then perform additional repetitions. Repeat until you hit absolute muscle failure.
While most advanced techniques make you lift heavy or increase your muscle’s TuT, blood flow restriction training does things differently.
Pre-Requisites For Advanced Training Techniques
1. They Are Not For Everyone
They are called ‘advanced’ training techniques for a reason. If you are a beginner or an intermediate lifter, you should stick to orthodox bodybuilding exercises. Only think about adding an advanced training technique to your routine when you have milked the good old lifts.
Years of experience in the gym and knowledge of the body are needed to make the most of ATTs. They get you the best results when orchestrated with strategically planned regimens.
2. Don’t Push Yourself Too Hard
Many novice lifters are too hard on themselves when they can’t budge the needle in the right direction. They throw logic and reasoning out of the window and try to add as many ATTs as they can possibly think of in their workouts.
Several techniques (like BFR) should be used during planned overreaching, whereas techniques like prioritization can be followed throughout the year.
Remember: going crazy with ATTs can stagnate progress as it increases the risk of overtraining and injury.
3. Switch Them Up
Follow the same advanced training techniques for too long, and you’ll end up where you started. We understand that you love dropsets, but if you don’t want them to lose their charm, you shouldn’t perform them at the end of every set. Treat ATTs like creatine. Cycle them to get the best results.
Blood Flow Restriction Training
Blood flow restriction (BFR) training is also known as occlusion training, hypoxic training, KAATSU, and ischaemic training. BFR training includes restricting blood flow to your target muscle groups for building strength and size.
How Blood Flow Restriction Training Helps In Building Muscle
BFR training cuffs hinder the flow of oxygenated blood to the target muscles and prevents deoxygenated blood from returning out.
It forces blood to stay inside your target muscles throughout the set resulting in a nasty pump.
This process creates a by-product accumulation effect and induces an oxygen-low muscle state. It stimulates anaerobic adaptations that are favorable for muscle growth.
Blood flow restriction training causes a swelling effect on muscles and a buildup of metabolites, such as lactic acid, that stimulate muscle growth.
The direct fatigue to muscles caused by the bands forces the nervous system to recruit fast-twitch muscle fibers. These fast-twitch fibers have the highest capacity to grow.
But isn’t restricting blood flow to a muscle bad?
Well, it is bad if you are restricting blood flow for long periods. A typical BFR set does not last longer than 60-seconds, so we are good here. BFR of veins increases your blood’s lactate concentration. It helps you work out at a lower intensity while giving the feeling of a much harder workout.
Yes, there are mind games at work here too. When your brain thinks your body is experiencing a physical challenge, it signals the pituitary gland to release more growth hormones. GH (growth hormones) are responsible for building muscle mass and strength.
To put all BFR safety worries to rest, St. Mary’s University conducted a study. The research found that compared with low-load training, low-load BFR training is more effective, tolerable, and therefore a potential clinical rehabilitation tool.
Another study concluded that BFR training led to no prolonged reduction in muscle function or increase in indications of muscle damage in blood tests.
Benefits of Blood Flow Restriction Training
Improves strength.
Better muscular hypertrophy.
Increases aerobic capacity.
Different Types of Blood Flow Restriction Training Equipment
1. KAATSU Device
Have you ever seen a bro walking around with cuffs in the gym? No, he is no Christian Grey looking for his Anastasia Steele. Those cuffs are known as KAATSU devices. These cuffs are specialized BFR training tools used to restrict venous blood flow.
2. Pressure Cuff
If you want to take your BFR training a step further, you should invest in a pair of pressure cuffs. With this BFR equipment, you can dial in the exact amount of pressure you want around your muscles. We recommend this to people who know what they are doing.
3. Knee and Elbow Wraps
Blood flow restriction training on a budget doesn’t get better than this. Knee and elbow wraps are incredibly effective substitutes for dedicated BFR equipment.
Which type of band should you use?
A 2012 study of 116 people indicated a measurable difference in using narrow and wide cuffs in BFR training. Wide BFR cuffs restrict flow at a lower pressure and can be less effective than narrow cuffs. BFR training is all about chasing the pump, and you will have to try different bands tied at varying pressures to find out what works best for you.
Most Common Mistakes While Blood Flow Restriction Training
1. Tying The Bands At The Wrong Place
While BFR training, you should only wrap at the top of the arm or leg. You can wrap your arms for a shoulder or chest workout and your legs for a glute workout.
According to research, compared to a 13+ cm cuff, a 5-9 cm cuff reduces the risk of occluding the arteries. For the same reason, if you are using knee or elbow wraps for BFR training, you should wrap them at the top of your limbs in a layered manner rather than a spiral down the arm or leg.
2. Your Blood Flow Restriction Bands Are Too Tight
Some people make the mistake of tying the bands too tight. Overly tight bands/cuffs could lead to a restriction of both – arteries and veins. Here is a high school biology lesson for you:
Arteries – bring blood to muscles.
Veins – take blood away.
For a maximal swelling response, you want blood coming to the muscles and staying there. Meaning – you want the arteries to work just fine but restrict the veins.
In fact, there is evidence that if you occlude both arteries and veins, you might end up decreasing muscle growth at the site wrapped.
You can solve this problem by modifying perceived pressure on blood flow during BFR training. Wrap your muscles at a perceived pressure ranging between 0-10, with 10 being the tightest.
Perceived pressure of 7 out of 10 for legs and 6 out of 10 for arms provide the best result. A 10 out of 10 perceived pressure will result in total restriction of both – arteries and veins.
3. Skipping Warm-Ups and Cool-Downs
Before you begin your BFR workout, you should perform a light warm-up of around five minutes (walking or cycling), followed by 15 unwrapped reps with the weight you will use for your first BFR set. Doing this routine will get your blood pumping.
After your blood flow restriction exercise, you should take off your cuffs/wraps and stretch out your muscles. Stretching can help flush out the built-up lactic acid in your muscles.
4. Going Too Heavy
Perform a blood flow restriction set at the same intensity as a normal warm-up set. You don’t need to be lifting more than 30-50% of your one-rep max (1RM) while performing any BFR exercise. Going heavier than this will only sabotage your form and won’t add anything to the bottom line.
The primary advantage of BFR is that it can help increase muscle size while training at low intensities. A study shows that training at 40% of your 1RM can be the sweet spot for blood flow restriction training. Going heavier than this does not increase muscle fiber recruitment.
5. Performing BFR Training Every Day
Although blood flow restriction training causes greater fatigue immediately after a training session, there are no increases in muscle damage or declines 24 hours later.
Since this type of training has low recovery demands as compared to high-intensity training, it can be followed on alternate days. A study found that 2-3 days of BFR training per week is best for gains in strength and muscle.
6. Not Training To Failure
Blood flow restriction training recruits the larger, fast-twitch muscle fibers. These fibers are either activated by heavy resistance or fatigue. Research shows that the closer you get to muscular failure, the greater is the fast-twitch muscle-fiber recruitment. So, training to failure in low-intensity conditions is necessary for optimal muscle fiber recruitment while performing BFR training.
Blood Flow Restriction Calf Workout
Calves are one of the most stubborn muscle groups. Since you use your calves throughout the day, they are accustomed to taking a beating and might not respond to your vanilla calf workouts. BFR calf workouts help trap the blood inside your calves during your sets. The pump can provide the necessary stimulus required for turning your calves into full-grown bulls.
1. BFR Calf Resistance Training Routine
a) Standing Calf Raise
1 Set – 30 Reps (20-30% of your 1RM)
30-seconds rest
3 Sets – 15 Reps (30-40% of your 1RM)
30-second rest after each of the three sets
b) Seated Calf Raise
1 Set – 30 Reps (20-30% of your 1RM)
30-seconds rest
3 Sets – 15 Reps (30-40% of your 1RM)
30-second rest after each set
The beauty of BFR training is that it can take your gains to the next level while making minor adjustments to your existing routine. You don’t need to be doing weird and complicated exercises for breaking the plateau.
2. BFR Walk Training For Calve
Walk at a brisk pace for 3 minutes
Rest for 1 minute
Repeat 4 times for a total of 20 minutes
You don’t have to be a bodybuilder to make the most of BFR calf training. Research shows that walking while wearing BFR bands can result in increased muscle size in the thighs and lower legs.
You could perform the second calf workout on a treadmill or out in the open. Using a treadmill gives you the option to add resistance by walking on an incline.
Most people make the mistake of placing the BFR cuffs just below or above their knees while training calves. There are superficial nerves in these areas, and wearing bands too close to the joints increases the risk of causing nerve damage.
While training lower or upper legs, BFR bands should be placed at the top of the thighs.
Conclusion
Blood flow restriction training can help increase muscle growth as a standalone training routine and even as part of your regular training program. We recommend using BFR training on a light recovery day or for annihilation at the end of a workout.
BFR training can be a godsend for people recovering from an injury. This advanced training principle causes very little muscle damage and can be used during de-loading periods to supplement as much as 60 percent of the high-intensity workload.
Do you use blood flow restriction technique in your workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Double Up: A New Way To Build Even More Upper Body Mass Twice A Week
Taboo no more.
We all want a big chest. There are few things in this world that speaks for themselves like walking into a room with gorilla like pecs. While many of you guys will chalk it up to gear and supplements, the truth is you have to put in the hard work. But even with the intention there, are you maximizing your training to let your hard work show?
Training chest twice a week is a great way to add size, strength, and aesthetics to your upper body, but a lot of builders hit both days on the same note. Training heavy that first day is highly recommended but if you think you can go HAM on the second day you’re in for a rude awakening. It’s called surgery. We’re going to show you how to hit that second chest day off the week with trisets and giant sets that will have your heart racing and muscles twitching in no time.
Triset 1
Hammer strength banded flat chest press (4 sets of 10, rest 15 secs)
Contract for a half of a second at the top of every rep, and limit the range of motion at the bottom of this movement. Really work the top half, because you want to keep as much tension on the pecs as possible.
If you find the exercise to be too rough on the shoulders, try it without the resistance band.
Dumbbell side lateral raise (4 sets of 15, rest 60 seconds).
*Go straight from one exercise to the other for a Giant set.
With this exercise you want to concentrate on being strict in your movements. Put your ego aside and go to lower weights if you have but make sure you keep perfect form for all 15 reps… yes, even the last ones.
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Single arm high row – 4 sets of 10, rest 15 seconds – Both sides
You want a full range of motion with a stretch at the top and a slight flexing of the lats and scapular retractors in contracted positions.
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TRISET 2
Single arm dumbbell row – 3 sets of 10 reps, 15 seconds rest.
Complete this exercise with a full range of motion, giving you a squeeze at the top and a stretch at the bottom, letting your shoulder blade rotate and your rib cage..
Cable Crossover – 3 sets of 10-15 reps, 15 sec rest
Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder join. You can hit different muscles by varying the point in front of you where your arms meet.
Prone-Incline dumbbell rear delt raise – 3 sets of 20, rest 120 secs
This last set will knock your socks off and give you that hurt so good you’re looking for. Remember to keep strict form, locking your core and hips – go through the full range of motion to truly feel the burn, no cheating.
Well there you have it, your second day upper body workout. This should give you the work you need to maximize that raging chest as well as keeping you injury free by being the Ying to the heavy day Yang.
Talking Huge | EP 13: Craig Golias & Vlad Yudin Debate Ronnie Coleman’s Shocking Comments
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Craig Golias shares his thoughts on Ronnie Coleman’s recent bold comments asking for diuretics to be banned from competitive bodybuilding.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias debates with Vlad Yudin about Ronnie Colemans call to ban diuretics in bodybuilding, tips to be a successful bodybuilder, and the importance of genetics.
Craig Golias has had a busy week. He has been remodeling his home and showing off the transformation on social media while also keeping tabs on the latest news in bodybuilding. The biggest news came in the form of the legendary Ronnie Coleman. In a recent interview, he bluntly claimed that diuretics kill bodybuilders and they should be drug tested and banned from the sport. Craig Golias shares his gut reactions to Ronnie’s comments. He also shares the advice he gives his new clients who want to be bodybuilders. And comments on how important genetics are to succeed in the sport.
Ronnie Coleman Calls For A Ban Of Diuretics – Is He Right?
After some a truly tragic string of deaths in the bodybuilding world, many have been speaking out about the unhealthy side of the sport. Let’s be clear up front – there has been no definitive connection between many of the too soon bodybuilder deaths as of late. Many were coincidence. But despite that – many are opening up about certain dangerous tactics athletes make to be perfect on stage.
One such tactic is the use of diuretics to be as lean and conditioned as possible on the day of a competition. Ronnie Coleman recently spoke out in an interview calling for the drug to be banned and tested in competition. Ronnie claims that it can cause deaths in bodybuilding that could have been avoided. During our latest Talking Huge conversation, we asked Craig Golias his thoughts on the matter.
Craig Golias believes that Ronnie Coleman is right. Diuretics are a very dangerous supplement that can quickly become dangerous. In a vacuum and when used correctly, diuretics cause little issue. But bodybuilders are often using many other supplements and under a unique kind of diet. This case cause accidental “overdoses” and deeply dangerous outcomes. It’s something that bodybuilders have spoken out about before on our network.
Craig Golias understands this and agrees whole heartedly with Ronnie Coleman. But he’s also cynical about a change really happening. Ultimately, he thinks nothing will change. That athletes will always do whatever they can to be the best – and take those risks.
Advice For Aspiring Bodybuilders & The Importance Of Genetics
Craig Golias also talks in depth about the kind of advice he gives clients who are just starting their bodybuilding journey. The number one tip he can give is less functional and more mental. The person needs to truly have a passion for bodybuilding and fitness. Bodybuilding is more than a sport, it’s a lifestyle. To become a bodybuilder is a 24/7 endeavor. If you’re not completely in love with bodybuilding – it will eventually wear you out. If that happens – you won’t succeed in the long run.
Sadly, Craig Golias also admits that genetics do matter. Some people may be in love with bodybuilding but have awful genetics. They can still succeed a lot – but they might not ever be able to earn something like an Olympia title. We asked Craig Golias if he could know in advance if someone has bad genetics before they start bodybuilding. He answered that it’s hard to predict. Unfortunately you can only know once you start putting yourself through the work.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also talks about his recent renovations to his house, a blood test health challenge he is currently undergoing with Tony Huge, and more! You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Rahki Giovanni Profile & Stats
The biography, life, and accomplishments of Rahki Giovanni
Rahki Giovanni is a bodybuilder, fitness model, personal trainer, and social media influencer known for her strong and thick physique. Her approach to her workouts and life to always go in with high energy and her work ethic inspires people on all her platforms.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Rahki Giovanni
Weight
Height
Date Of Birth
165-175 lbs.
5’8”
08/04/1998
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer, Influencer
2010
American
Biography
Rahki Giovanni is from Miami, Florida and was interested in fitness and modeling as a young child. But as life went on, she found herself unfit and overweight in her twenties and knew she needed a change. Staring down a poor diet and no exercise, the change she was about to make was massive compared to what she knew before.
She began working out, fixing her diet, and finding a different outlet and ways to deal with those stressors or things that may have her fall back into bad habits. Through hard work and dedication, she was able to transform her body into something she is proud of, and continues to be proud of.
With a high energy focus and positive attitude, she gained a lot of attention online and her presence has only encouraged others to do the same. Known for a strong and thick physique, Rahki works to inspire others to look and feel their best so they can achieve their desired dreams.
Training
Her training revolves around that idea of high energy and she trains with intensity. Her HIIT workouts are explosive and she tends to take more of a bodybuilding approach to this. While much of her training is higher reps with lighter weight, she does engage in training that revolves around lower reps with higher weight to really build some size. For Rahki, it’s all about burning fat and building muscle at the same time.
Rahki’s Leg Day
Round 1
Stationary Kickbacks: 3 sets, 12 reps
Donkey Kicks: 3 sets, 12 reps
Leg Extensions: 3 sets, 10 reps
Reverse Hack Squats: 3 sets, 8 reps
Resisted Pull-Ins: 3 sets, 10 reps
Round 2
Hamstring Curls: 4 sets, 10 reps
Single Leg Reverse Leg Press: 4 sets, 8 reps
Hamstring Kick-Ups With Sliders: 4 sets, 10 reps
Leg Press: 4 sets, 8 reps
Weighted Lunges: 4 sets, 15 reps
Nutrition
As someone conscious of their workouts and everyday life, Rahki eats very clean foods and for the most part follows a strict diet. She knows the value of nutrition and what it can do for the body and seeks to only give herself the best chance at seeing great success. As a personal trainer, she also shares this knowledge with others so they too can better their lives.
Supplementation
When it comes to supplementation, Rahki uses her own brands of choice to power her through all her workouts. For the rest of us, we should follow in her footsteps because having a solid supplementation routine will prove to be very worthwhile in the long run as we seek the best for all our gains. A pre-workout can offer energy and muscle pumps while an intra-workout BCAA will work to reduce fatigue and kickstart recovery. For that real growth and proper recovery, a protein powder is exactly what you need to thrive. Fat burners can help shed that unwanted fat for a shredded physique and a multivitamin works well to tackle any nutrient deficiencies so you can power through your workouts and your day.
Larry Wheels Sets New Personal Best With 950lb Squat
Larry Wheels squats an incredible 950lbs!
Larry Wheels is at it again. The Strength Wars star once again proved why he’s one of the most heralded lifters on the planet. This time Larry hit a new personal best, squatting an absolutely insane 950lbs!
There are few humans on this planet that can be considered superhuman. These athletes are able to achieve such incredible feats that it boggles the mind. Larry Wheels has clearly become one of those athletes.
With exploits in a number of different strength sports, Larry Wheels has always looked to enter himself. He has conquered powerlifting, has competed in bodybuilding and strongman, battled in arm wrestling, all of which require their own unique skills, abilities, and expertise. Clearly he is one of the most accomplished strength athletes out there.
That said, Larry Wheels has yet to achieve everything he’s been seeking. What he is seeking he may never actually achieve. For Larry his goal is clearly to always outdo himself and become stronger and stronger overtime. At least that’s how it could be perceived. In reality, the man simply wants to become the best version of himself as a strength athlete.
He may have well outdid himself with his most recent feat in the gym. As said before Larry Wheels is always looking to perform at the true heights of his potential. That means constantly pushing the limits of his training. As such, Larry just accomplished a feat that very few humans have been able to.
Larry Wheels just joined the over 950 club in the squat.
New Personal Best!
That’s right, Larry Wheels just hit a new personal best squat, putting up an astonishing 950lbs. It’s a feat only the best of the best can achieve and Larry is no doubt among their number. Take a look at the video below where he once again outdoes himself.
Heaviest squat of my life ?(Watch full video to see second angle with weights)950lbs at the top with chainsAlmost got folded in half on the second rep.
What do you think of Larry Wheels and his insane strength?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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 Massage Guns For Bodybuilders & Optimal Recovery (Updated 2021)
The best massage guns for bodybuilders can great affect your recovery with a portable and affordable rehab tool.
Massage guns have become a favorite tool for athletes and everyday gym-goers looking to take charge of their recovery process and muscle maintenance. Offering the same results as a deep tissue massage, this fantastic tool allows you to save time and money and enjoy the benefits from the comfort of your own home. By allowing for higher muscle strength and a relaxed mind, your lifestyle will improve simply by a push of a button.
We’ve put together a list of the Best Massage Guns for 2021 so you can have the best value massage gun while being affordable and portable. The best massage gun for bodybuilders and home use can greatly affect recovery so you see those gains you want most.
Best Massage Guns For 2021
Best Massage Gun Overall
The best massage gun overall will deliver great rehab and recovery with many speed settings and adjustable heads to target all those sore spots while also being the best massage gun for the money.
ALKAI M1 Massage Gun
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
Pros
The three unique modes with four levels each offers great support for whatever you need in terms of pressure
Six massage heads are great for targeting pain
An easy-to-use touch screen with insane battery life give ALKAI a great overall value
Cons
It can be challenging to hit hard-to-reach areas with the simple design
The price might be high for some consumers but it is the best massage gun for the money
Price: $169.99
Best Massage Gun For Bodybuilding
Bodybuilders constantly rely on rehab and recovery for that vital muscle growth and having a massage gun to help tackle all those needs is exactly what you want when the time comes to see bodybuilding gains. The best massage gun for bodybuilders is exactly what you need to thrive.
Theragun Elite 4th Generation Massage Gun
Theragun Elite offers powerful deep tissue treatment with a brushless motor that is quieter than most massage guns on the market. A modern design with five attachable heads allows for comfort and multiple ways to grip for a great percussive massage. The OLED screen allows for easy access of any speed between 1,750-2,400 PPMs with a smart app to personalize your routine. This fourth-generation design allows for up to 2 hours of continuous use on a single charge and the price makes this is a great high-end massage gun.
TheraGun Elite 4th Generation Massage Gun has an ergonomic multi-grip and smart app integration to deliver deep powerful massage treatment with minimal noise.
Pros
A modern design with solid speed settings allows for targeted access for pain
The OLED screen is easy-to-use
It is fairly quiet which is a huge plus
Cons
The battery life is not great
The smart technology, while it is a bonus when it works, can be difficult to pair at times
The price is high, but it makes it a top-tier massage gun
Price: $399.00
Best Massage Gun For Home
Home use is important and having the right massage gun for home use is imperative as you can work those muscles from the comfort of your favorite chair.
RENPHO R4 Pro Massage Gun
RENPHO R4 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.
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.
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
Its durability comes into question
It isn’t as strong in terms of power as others
Price: $99.99
Best Massage Gun For Deep Tissue
Getting to those deeper muscles and working on deep tissue work is important and should not be overlooked for it can really loosen up all those sore spots.
ALDOM Massage Gun
ALDOM Massage Gun is great for relieving muscle soreness and stiffness from high-intensity or normal exercise. Great for personal use, this works to boost everyday mobility and flexibility while working to accelerate recovery. Six replaceable heads work to target different areas of your body and 30 speed setting options are perfect for finding the level you want done. A quiet and powerful massage gun, this delivers powerful high penetration with minimal noise. Cordless and easily rechargeable, this is a great massage gun to target those deep tissue needs.
ALDOM Massage Gun has 6 replaceable heads and 30 speed options to give you the best for recovery, mobility and flexibility, and easing soreness.
Pros
Great for relieving muscle soreness and stiffness
Six replaceable heads and 30 speeds settings allow you to find the right level
Easy to charge and powerful with minimal noise
Cons
The grip can be a bit loose and it may rotate in your hands
Price: $59.00
Best Massage Gun For Hard-To-Hit Areas
There are tight spots that are hard to hit and having a massage gun work to target those spots can relieve tension in places you need to hit but that may be hard to reach.
PRACMANU 30 Massage Gun
PRACMANU offers beginners a solid massage gun to get started with aiding in recovery and rehabilitation and providing great support for inflammation. Four massage heads allows for stimulated blood flow and pain relief and with 30 speed strength levels, you can find the right amount of pressure to tackle all of your needs. This easy-to-use, highly portable massage gun has 2 hours of battery life and is perfect for those new to using a massage gun.
PRACMANU Massage Gun has 30 speed strength levels with 4 massage heads to give you the best in terms of pain relief and optimal recovery.
Pros
It is great for beginners with its portable size and ability to aid in recovery and rehabilitation after exercise or injury
With 30 speed levels, it allows beginners to experiment with certain speeds to see what works best
Cons
The battery life is weak
It has a shorter stroke than other massage guns
The percussive technology is also fairly weak in pressure
Price: $29.98
Best Premium Massage Gun
A top tier massage gun will deliver premium support for your recovery goals and be of the highest quality to last you a long time.
Theragun Elite 4th Generation Massage Gun
Theragun Elite offers powerful deep tissue treatment with a brushless motor that is quieter than most massage guns on the market. A modern design with five attachable heads allows for comfort and multiple ways to grip for a great percussive massage. The OLED screen allows for easy access of any speed between 1,750-2,400 PPMs with a smart app to personalize your routine. This fourth-generation design allows for up to 2 hours of continuous use on a single charge and the price makes this is a great high-end massage gun.
TheraGun Elite 4th Generation Massage Gun has an ergonomic multi-grip and smart app integration to deliver deep powerful massage treatment with minimal noise.
Pros
A modern design with solid speed settings allows for targeted access for pain
The OLED screen is easy-to-use
It is fairly quiet which is a huge plus
Cons
The battery life is not great
The smart technology, while it is a bonus when it works, can be difficult to pair at times
The price is high, but it makes it a top-tier massage gun
Price: $399.00
Benefits Of Massage Guns
The best massage guns for bodybuilders and overall recovery can greatly benefit you in a number of ways. Finding that massage gun for home use can be great and the best portable massage gun and the best massage gun for the money can work wonders for your pre- and post-workout rehab. Benefits of the best portable massage gun include:
Loosen up tight muscles: Using a massage gun can target deep into your muscles to loosen them up so you don’t suffer from tight muscles.
Improve range of motion: Loose and limber muscles can greatly improve your overall range of motion for better growth and functional movements (1).
Decrease stress levels: Working to alleviate pain can decrease stress levels and allow for better overall mood (2).
Increase circulation: Working on targeting those tight spots can allow for better circulation and blood flow.
Provide for better athletic performance: By taking care of your recovery and rehab, your athletic performance will increase so you have better results.
Why Vibration Therapy Matters
Vibration therapy is a very effective and now widely accepted form of therapy in the massage world. Massage therapists have started using vibration therapy with their clients, but the invention of the massage gun made it possible to receive all of the proper care and benefits without the assistance of someone else (3).
Vibration therapy can:
Relax your body and mind by relieving tension. Reduced tensions leads to a positive impact on improving serotonin, a happy hormone that allows for relaxation.
Improve flexibility which can help keep muscles active leading you to a desired level of strength and muscle mass (4).
Alleviate pain by targeting points of stress and strain to keep you from injury (5).
Increase blood circulation to keep blood moving through your heart and muscles for your overall health.
Massage Guns Comparison: Renpho R4 Vs. Theragun
We wanted to take some time and compare the Renpho R4 vs. Theragun massage guns. This will give you a different perspective on what to look for and what you would want out of a massage gun. Both will work to alleviate pain and soreness and target certain muscles to improve performance. Each offers adjustable heads and different speed settings to allow you to find the best level of comfort to tackle your needs.
Where the Renpho R4 vs. Theragun debate lies is really in design. Renpho has an interesting curved shaped so you can hit harder to reach spots. It can be challenging to get your shoulders and back when using for personal use but this design offers the ability to get those hard to reach areas effectively. Theragun has a more modern and sleek design and gripping may be slightly easier while offering a touch more power. It will be harder to reach some of those areas, however. Both have unique designs and can greatly affect your gains, but it comes down to preference with the Renpho R4 vs. Theragun debate.
How We Choose The Best Massage Guns
When looking at the best massage guns, we look at a number of factors to only bring you the best massage gun for bodybuilders. We first look at the durability and overall quality of the product so you get the best chance at seeing results and so you have a tool that will last a long time. We then look at certain features of the massage gun like adjustable heads, speed settings, and grip so you can find the most comfortable level to capitalize on your overall recovery. We then look at price. Massage guns can get expensive but it is possible to find a great product without totally breaking the bank for the best portable massage gun.
FAQ Section
What is the best massage gun?
ALKAI M1. This massage gun offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met.
How often and when should you use a massage gun?
You should use a massage gun when you feel you need to. Pre-workout warm-ups are a great time to loosen up those muscles. For post-workout recovery, a little longer use can prove to be worthwhile for less pain and faster bounce back.
What can a massage gun do for me?
A massage gun can work to enhance your overall recovery and the best portable massage gun can be used at home. By loosening up tight muscles and giving you a great sense of what is required, you get the most out of rehab work and capitalizing on all those great benefits.
Wrap Up
When looking for a solid massage gun, it is important that it checks off the boxes of effectiveness, quality, design, and price. Most will have these elements included but for your specific needs, the best choice for you should handle and have everything you’re looking for. Vibration therapy provides great benefits for your overall health and wellness and to have a portable and effective massage tool at home can save you time and money while also aiding in your recovery and growth. Check out these top massage guns and relieve all of that unwanted pain 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
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)
Uher, Ivan; Pasterczyk, Alicja; Bigosinska, Monika; Svedova, Milena (2018). “Vibration Therapy and Its Influence on Health”. (source)
Roelants, M.; Delecluse, C.; Goris, M.; Verschueren, S. (2004). “Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females”. (source)
Kakigi, R.; Shibasaki, H. (1992). “Mechanisms of pain relief by vibration and movement”. (source)
10 Testosterone Facts You Can’t Afford Not Knowing
10 Testosterone Facts You Can’t Afford Not Knowing
Ask a brofessor to choose between $10,000 prize money or an optimal testosterone level throughout his lifting career, and he will most probably select the latter. Testosterone is one of the most talked-about and yet misunderstood hormones in gym circles.
Whether you join a gym to build muscle mass or lose weight, chances are you will have the word “testosterone” thrown at you at least once. There is just no escaping it. Before you get swayed by broscientists into doing things you will later regret, you should equip yourself with the correct knowledge about testosterone.
10 Important Facts
1. It Makes You A Man
Testosterone is responsible for:
Facial hair growth
Building muscle mass
Deepening of the voice
Development of the sexual organs, sperm production, and libido
Improving bone density
Fat Distribution
Red blood cell production
For men, testosterone production happens in the testicles. Although test is a male hormone, women produce small quantities of the hormone in the ovaries for optimal body functioning.
Low T-levels in men can cause mood swings, a decrease in bone density, muscle mass. It can also result in body fat gain, hair loss, depression, low sex drive, fatigue, and irritability.
2. Fix Your Diet
Fixing your diet is one of the most efficient ways to improve your testosterone levels naturally. Broccoli, oysters, strawberries, tuna, and egg yolks are some of the best test-boosting superfoods.
You can also improve your T-levels by limiting your alcohol intake, losing weight, and working out regularly. Cutting out junk food from your diet can also spike your T-levels.
3. Boost Your T-Levels By Staying Single
An Italian study found that men who had recently (within the previous six months) fallen in love had lower levels of testosterone compared with those who had not.
On the other hand, women in the same study group showed higher testosterone levels. The research points us towards two conclusions:
Men face a higher degree of stress in a new relationship.
Women are the real boss.
4. Make It Rain
Research conducted at the University of Utah found that testosterone levels in men rise when their favorite sports team wins. Another study showed earning money had the same test-boosting effect in men.
These studies show the correlation between self-esteem and testosterone. A study found that watching porn also caused a 35% testosterone spike in males. Before you head off to watch a few manly videos for “research purposes,” we recommend reading this article until the end for more T-boosting wisdom.
5. Age Is Not An Excuse
Younger people usually consider themselves immune to low testosterone levels. Men of any age can have low T-levels, especially if they have encountered damage to their testes or pituitary gland in the past. Type-2 diabetes, obesity, sleep apnea are also known to be the causes for low testosterone levels in men.
Some people mistakingly think of testosterone as the fountain of youth. Testosterone therapy will do nothing for the 75-80% of men over 65 who have normal T-levels. However, men with below-normal levels might see a boost in sexual drive and bone density from supplemental testosterone.
6. Fun Fact About Testosterone Replacement Therapy
Arnold Berthold, a German zoo curator, observed the earliest form of testosterone replacement therapy in 1849 on castrated roosters.
The roosters stopped fighting, crowing and their combs did not grow. These chickens were back to their old selves as soon as their testes were reconnected.
We guess the new-age Arnold Berthold would conduct the same experiment inside the UFC octagon.
7. Symptoms of Low Testosterone Levels
But how do you know if you are encountering low testosterone levels? Some of the most common symptoms include:
Erectile dysfunction or problems developing or maintaining an erection
Fewer spontaneous erections
Increased body fat
Rapid hair loss
Decreased libido
Infertility
Reduced muscle mass
Persistent fatigue
Enlarged breasts in men
Sleep disturbance
These symptoms could also be the result of other medical conditions. While encountering one or a few of these signs might not be a symptom of low T-levels, you should consult a doctor to identify the underlying cause.
8. Causes of Low Testosterone Levels
Testicular failure
Damage to the testes (from physical trauma, alcoholism, or viral illnesses)
Hypothalamic disease or tumor
Pituitary disease or tumor
Chronic health conditions such as diabetes, high blood pressure, cholesterol levels
Genetic diseases including Klinefelter, Kalimantan, or Prader-Willi syndromes
Being overweight or obese
Drugs or anabolic steroids
9. Normal Testosterone Levels
Generally, the normal test range in males is about 270-1070 per deciliter (ng/dL) with an average level of 679 ng/dL. About 40% of men over age 45 will have levels that come in below that range.
Testing for T-levels is not as easy as it might sound. Your results will vary depending on the time you get your tests done because your stress levels can fluctuate throughout the day.
Normal testosterone ranges are based on morning samples when the average person is at a higher test level. Afternoon tests may give a false impression of low testosterone levels.
You must consult your doctor and decide a time that best suits your lifestyle. Most doctors recommend getting your testosterone check-ups done between 7-10 a.m.
Testosterone levels are hard to analyze. Even if your testosterone levels are below the average 679 ng/dL, you still might not have to worry. Most doctors say that reading between 200-300 ng/dL is a gray area.
10. Eat The Greens
Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that might increase the body’s testosterone levels. A 2011 study found that using magnesium supplements for four weeks prompted an increase in testosterone levels of physically inactive participants.
We are sure one of your vegan friends have already told you this, but here it is again – vegan men tend to have higher testosterone levels than both meat-eaters and vegetarians.
Bonus: Low Testosterone Treatment
If you have low testosterone levels, you should begin by making necessary adjustments to your lifestyle. Most men who lose 7%-10% of their body weight see their T-levels improve.
Fixing your diet, working out, drinking less booze, not smoking, getting a good night’s sleep, reducing stress can help maintain healthy test levels.
If nothing seems to work, you could consider testosterone therapy. You could get extra doses of the hormone in the following ways:
Patches
Gels and creams
Injections
Tablets
Pellets
Do you think vegans have higher test levels than meat-eaters?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Guy Cisternino Full Interview | Gym Rant, Training With Branch Warren, & More
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Watch the full uncut GI Exclusive interview with Guy Cisternino
Guy Cisternino is a former Men’s 212 bodybuilder who recently announced his retirement from competitive bodybuilding in 2021. He was known for his old school hardcore training techniques, his blunt honesty about topics in the sport, and holding an incredible physique. He was also the subject of a viral online controversy when he was caught on camera aggressively yelling at other lifters in the gym.
That’s why we originally connected with Guy Cisternino, for him to share his side of the viral video and talk about gym etiquette in the social media age of bodybuilding and lifting. We also went over his bodybuilding career and his thoughts on the future of the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Guy Cisternino. This uncut full length interview includes topics such as training with Branch Warren, lifting heavy weight vs light weight, and how social media has affected bodybuilding – among other topics.
Listen To Our Guy Cisternino Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Guy Cisternino interview here:
Guy Cisternino breaks down in detail the gym argument video that went viral.
Guy Cisternino starts out explaining that he believes the video was blown too far out of proportion. He acknowledges that the video cuts off early. Due to that the audience imagination ran rampant. Without context, the video could be seen as an aggressive move on Cisternino’s part. Or it can be seen as an understandable mishap. That’s why he wants to give further context on the moment in question.
Guy Cisternino goes on to explain that the men he argued with in the video were originally much closer than they appeared. Since they were off camera for majority of the clip, we only see them after they have slowly stepped away. This contributed to the criticisms when people watched the video.
Furthermore, Guy Cisternino points out that he asks them give him some space twice before he jumped off the machine. While he wasn’t 100% politely speaking to them – it was also mid set. He was under physical pressure and pushing his body while also trying to ask them to give him more space. They quickly got defensive and then Cisternino lost his cool.
Guy Cisternino goes on to say that he was also filming on behalf of the gym. He argues that he was working. And even if it wasn’t on behalf of the gym, a pro bodybuilder training is doing their job. Not everyone knows this. And how could they? But the fact still remains valid.
Ultimately, while Guy Cisternino defends his actions he also understands that he’s not a perfect person. He doesn’t think the video deserved such scrutiny. At the same time, he did lose his temper and he acknowledges that.
Guy Cisternino: Branch Warren Still Trains Today Harder Than 90% Of Pro Bodybuilders
Branch Warren no longer competes and has been retired for quite some time. That being said, he still maintains his massive physique and enjoys training in the gym. Not only that, but Branch still goes full hardcore on his sets even in retirement.
Guy Cisternino recounts how he just met up with Branch Warren recently for a training session. What was most refreshing to Cisternino is that Branch still trained like a beast. He has no reason to anymore other than personal enjoyment of the intensity of lifting. It’s a feeling that Cisternino can relate to.
Not only that, but he believes that Branch Warren trains harder than most pros today. It’s a bold claim – but one that we wouldn’t doubt. Branch Warren often received criticism for training too hardcore. That he would bring himself too big a risk of injury and ruin his career. Perhaps it’s that kind of risk taking that Guy Cisternino misses in the modern crop of bodybuilders.
Wrap Up
We discuss many more topics with Guy Cisternino than what can be fully covered in this article. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics including lifting heavy vs lifting light weight, how social media affects bodybuilding today, and more!