Muscle Chemistry Archive
John Meadows “Mountain Dog” Memorial Fund Setup on GoFundMe
A memorial has been setup on GoFundMe to help the family of John Meadows during this difficult time.
It was a shock to learn the news of John Meadows’ passing. Meadows was 49 years old and this was as unexpected as they come. Now, the family of Meadows is receiving help during this time.
Carbon Culture’s Jeff Cavaliere setup up a GoFundMe page as a memorial to John Meadows. This is to help his family during this difficult time and to have fans give back. Meadows was big figure in both the bodybuilding and strength sports’ world where he was able to impact the lives of many.
Right now, the account has over $84,000 in donations and is heading 2,000 total donors. On the page, Cavaliere wrote a heartfelt tribute to Meadows.
“John Meadows was an iconic member of the fitness community who touched many through his youtube channel and coaching. With his ‘give first’ mentality, John helped millions achieve better fitness and strength…one video at a time. His contributions to the industry are countless, however most notably the Meadows Row (named after him) has become a staple of back training for lifters worldwide,” Cavaliere wrote.
“As physically strong as John was, his greatest strength was his dedication as a father and husband. Never one to miss a football practice with his boys or to show off their newest yo-yo trick in a video, John’s motto was ‘family first’, and he lived it every day. He leaves behind his wife Mary and two wonderful twin boys, Jonathan and Alexander.”
The John Meadows “Mountain Dog” Foundation has a goal of $100,000 at the moment and it is looking like they will surpass that goal.
Cavaliere continued to write a message explaining his relationship and the kind of man that Meadows was.
“I personally am beyond shocked and saddened to hear about the passing of John. He was and will always go down as one of the true gentlemen in this industry. There’s not a soul alive that could say anything but great things about him. Whenever we would talk I could literally hear his smile through the phone when the subject of his boys came up. As fathers of twins we had an instant bond, rooted in both the extreme challenges and extreme joys that come with the task! He was scheduled to speak at my upcoming event In September and we were so excited to finally get a chance to shoot some videos together. As you’d expect from John however, he was going to fly in on the first flight on Thursday so he could be with his sons at football on Wednesday night. You will always be remembered and cherished by your fans as a truth teller, an incredible resource, and a class act. In addition to those things you will be remembered by me as an incredible father and family man for which I respected you greatly. I’m honored to have had the chance to learn from you. Keeping Mary and the boys in my prayers.
Rest In Peace Mountain Dog.”
John Meadows is a figure that will not soon be forgotten. His legacy will live on and there will be plenty of people who continue to use his impact as motivation moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
This Ross Dickerson Workout Will Get You Cut & Seriously Shredded
This workout from Ross Dickerson is one to tone you out for a physique others will envy.
Ross Dickerson is a fitness model and online presence with over a decades worth of experience in the fitness industry. As someone who knows the value of hard and sheer discipline, Ross has built up a following and a website to help others get as jacked and cut as he is.
It can be very difficult for us find the right workout to really boost all areas of our gains. Too often do we struggle to find a great strength training program that isn’t just a load of nonsense. When it comes to finding the absolute best workouts around, look to the pros and those bodybuilders and athletes we admire most. They are living proof of what can happen when you perform these workouts and the results are literally their bodies. With so many influencers claiming to have that secret weapon, why not look to those who do this every single day for that valuable information you want most.
Ross Dickerson is a real force in the fitness community, with years of expertise and a following to back that. His workouts can get you toned and shredded so you see those gains you want most and an aesthetic others will certainly envy.
Full Name: Ross Dickerson
Weight
Height
Date Of Birth
205-215 lbs.
6’1’’
06/15/1989
Profession
Era
Nationality
Fitness Model, Entrepreneur
2010
British/American
With an emphasis on really grinding in the gym and pushing himself hard, Ross has created not only a great physique, but also a lucrative career for himself. This workout is one to help get you cut and shredded so you see those gains you want most and can be proud of the hard work you’ve put in to really making a great physique happen.
About Ross Dickerson
Ross Dickerson grew up in London but moved to the United States shortly thereafter. Settling in both San Francisco and Houston, a fast-paced lifestyle did not allow him to find a sense of routine and with that came an unfortunate sense of low self-confidence. After bouncing around again, he and his family finally settled back in London and it was here he found a passion for fitness. Once he found fitness as something to strive for, he began a journey he did not see coming.
By working on his physique and building up his confidence, he would eventually begin to get offers to model for companies. This furthered his knowledge of the industry and made him strive for a more perfect physique as he took his passion to a new level. Now an accomplished model and entrepreneur, he seeks to help others achieve the desired results they want most.
Ross Dickerson Training Routine
This workout from Ross Dickerson is great for boosting all areas of your gains. With each muscle group paired perfectly on different days, you can really enhance growth and a well-rounded aesthetic with a great group of exercises. The proper warm-up and recovery routine will only enhance these gains for the better.
Workout #1: Chest & Biceps
Exercises
Sets
Reps
Bench Press
3
10
Dumbbell Fly
3
10
Decline Dumbbell Press
3
12
Cable Fly
3
12
EZ Bar Curl
3
8
Cable Rope Curls
3
10
Alternating Dumbbell Curls
3
12
Workout #2- Legs
Exercises
Sets
Reps
Squats
3
8
Leg Extensions
3
10
Deadlift
3
8
Leg Press
3
10
Romanian Deadlift
3
12
Leg Curls
3
10
Workout #3- Shoulders
Exercises
Sets
Reps
Arnold Press
3
10
Front Raises
3
12
Side Raises
3
12
Smith Machine Shoulder Press
3
10
Shrugs
3
15
Upright Row
3
10
Rear Delt Raises
3
10
Workout #4- Back & Triceps
Exercises
Sets
Reps
Cable Row
3
10
T-Bar Row
3
10
Lateral Pulldown
3
12
Dumbbell Row
3
12
Close Grip Pulldown (One Arm)
3
10
Bench Dips
3
12
Dumbbell Overhead Extensions
3
10
Cable Rope Extensions
3
10
Featured Supplement To Get You Seriously Shredded
While Ross uses his own supplements of choice, it is important to have a solid supplementation routine on your shelf for all those desired gains. Of course, a pre-workout is vital for increased energy and muscle pumps and a protein powder can ensure growth and recovery for all your intended results. While other supplements like creatine, multivitamins, and even testosterone boosters can be great aids, one supplement may be the key to helping you achieve those great gains. The right fat burner can work wonders for you by shedding unwanted fat and giving you that lean physique to only enhance with a great training routine.
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Check out our list of the Best Fat Burners for more great fat burning supplements!
Wrap Up
This workout from Ross Dickerson is the one you need to seriously succeed and create an aesthetic others will most certainly envy. The right exercises placed strategically into your routine can enhance muscle growth and give you an aesthetic to be proud of. When mixed with a great supplementation routine and proper diet, your gains are just around the corner and this workout is one to seriously help. Give this workout from Ross Dickerson a try and see what it can do for all your gains.
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 Ross Dickerson Instagram
6 Reasons Why You Are Not Getting Stronger
Most people join a gym to get over some kind of insecurity.
Lifting weights has this uncanny ability to make you feel powerful and in control. Hit the gym for a few years, and you will start feeling like you can beat a grizzly bear in a bare-knuckle fight.
But the question remains – If it is so good, why do some people quit training soon after they get a gym membership? One of the biggest reasons is that these people have no results to show for the hard work they put in the gym.
The adrenaline rush is one of the biggest hooks for weightlifting. Graduating from a 40lb dumbbell to a 45lb dumbbell is a thrilling moment for a lifter. On the other hand, being stuck on the same weight for too long can be discouraging.
Let’s be honest. Resistance training is hard. Not seeing the needle budge in the right direction even after performing thousands of reps day in and day out can be pretty disappointing. The day an individual begins questioning their results is the beginning of the end of their fitness journey.
Knowing what you are doing wrong can help you save time, effort, and frustration that comes with following an ineffective routine. While an inability to meet your daily macro goal, lack of discipline, and rest are potent causes for stalled progress, they are far from being the only reasons. In this article, we are going to dig deeper into why you are not getting stronger.
Reasons Why You Are Not Getting Stronger
1. You Do What You Love And Love What You Do
While ‘Do what you love and love what you do’ might be a great advertising campaign, it doesn’t work so well in the gym. Most people have an exercise that they love performing, like the bicep curl and leg extension, and then there are some exercises that don’t get the same love – like squats.
Sticking to the same exercises in every workout might make you feel great, but the strength void you are creating by avoiding the “hard” lifts gets bigger with every training session. Also, performing the same exercises in every workout is one of the fastest ways to hit a plateau.
In the gym (just like in life), the things that push you out of your comfort zone are the things that will help you grow and succeed. There is no place for comfort in the gym. The next time you find yourself heading towards the leg press machine, take a stop-over at the squat rack.
2. The Ego Is The Enemy
The iron paradise is a high-testosterone zone, and it is not the place to go looking for the world’s most humble men. Egos usually run high in places where people are trying to outdo each other, and the gym is no different.
There are two types of ego lifters:
Bros who put on more weight on the bar than they can handle. These folks let their form go for a toss as they struggle to lift the weight.
People who never push themselves to lift heavier than they usually do. They avoid attempting a PR on the squat or bench press to avoid the embarrassment of failing at the lift.
While the first scenario is more dangerous than the second, both are toxic for your gains and should be avoided if you want to get stronger. While entering the gym, drop your ego at the front door and practice lifting with a leveled head. Remember: don’t starve but also don’t bite off more than you can chew.
3. You Are Jumping Ships Too Often
Most people make the mistake of switching training programs too often. In today’s fast-paced world, people want quick fixes. Fast food, super glue, instant noodles, and quick money trading Dogecoin (thanks, Elon). They carry the same mindset to the gym as well.
These people start a training program, and if they don’t see results in a few weeks (which they usually don’t), they switch programs in hopes of getting stronger and turning around their physiques. And then they switch to a new program after a few more weeks.
While following the same program for a long period can cause you to hit a plateau, jumping ships too often do not give your muscles enough time to get the most out of your routine. You should stick with a training program for at least eight weeks before switching things up.
4. Everyone And Everything Has A Limit
It would be great if we could grow a little stronger every day. Some people say they focus on getting 1% better every day in whatever it is they are trying to improve. If you apply this to weight lifting, it won’t be long before you could star in the next Hulk movie.
Train long enough, and you will reach a point where your strength will plateau, and you won’t get any stronger. The genetic ceiling is for real, and even unsavory things like steroids will only get you so far before you hit the new overhead ceiling.
5. You Are Unaware About ‘Supramaximal Training’
Supramaximal training involves exposing the body to higher or greater than a corresponding maximal stimulus. This technique can shock your muscles into growing by exposing them to a higher set of demands than they are used to.
If you want to increase muscle strength and hypertrophy, you should focus on increasing your TuT (time under tension) during supramaximal training sets using eccentric loading.
The TuT component of eccentric loading can be incredibly effective in plateau-breaking and prove invaluable for pushing the muscles and the nervous system to a new level of performance.
6. Bad Mechanics
The human brain finds the most efficient way to move through space while facing the least amount of resistance. This feature of our mind has served us Homo sapiens and our evolution well, but the same cannot be said for resistance training.
While lifting, many people subconsciously get into positions that limit the load on the joints and, therefore, the muscles. If you are one of these people, you should take a step back and assess your form while lifting.
When you are in the gym, you should put the evolutionary brain to rest and focus on making your body work hard for the gains. There are no two ways about it.
What is your bench press PR?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Samir Bannout Answers: Is There A Middle East Movement Dominating Bodybuilding?
[embedded content]
Samir Bannout analyzes the rise of Middle Eastern bodybuilders and the future of bodybuilding champions.
Samir Bannout has the distinction of being the first Middle Eastern bodybuilder to win the Mr. Olympia. A lot has changed since then. The rise of the camel crew and an exceptional focus put on bodybuilders who train in Dubai has increased the dominance of Middle Eastern pro bodybuilders. Most recently, Big Ramy, hailing from Egypt, won the Mr. Olympia title. In our latest GI Exclusive interview, Samir Bannout analyzes whether or not this is a Middle East movement that will dominate bodybuilding for years to come.
Samir Bannout is proud to be the first Middle Eastern bodybuilder to win the Mr. Olympia. He also has stayed extremely passionate and focused on the sport of bodybuilding ever since his retirement. Event today, he dedicates himself to further helping improve and educate new generations of bodybuilders to support the sport. So what does he think of the rise of Dubai as a mecca for bodybuilding? And of Big Ramy’s win at the Mr. Olympia 2020? Does he see this as a true movement of Middle Eastern bodybuilding?
Samir Bannout admits that there has been a cultural shift in competitive bodybuilding. Dubai has become a hot spot for bodybuilders. While not all of them are actually from the Middle East, Dubai has become a new mecca that promises unreal transformations for competitors who train there. Brandon Curry is the most notable man to train in Dubai, transform his physique, and become a Mr. Olympia champion.
But of course, this new sort of mecca is also benefiting competitors from the Middle East. Big Ramy is now our current Mr. Olympia champion and we’ve seen the likes of Hadi Choopan and Kamal Elgargni show extreme dominance in the sport.
Samir Bannout is unsure if this is a true long term movement though. He points out that bodybuilding has always been a very diverse and international sport. He’s personally seen many rising bodybuilders across a variety of countries that have him excited for the future of the sport.
On top of that, the past year of pro bodybuilding was marred by COVID-19.Big Ramy certainly deserved the Mr. Olympia and showed his best physique. But there will always be a “what if” about 2019 and 2020. We have no idea how the virus affected the top pros personal lives and training. Samir Bannout believes that perhaps 2021 will be bigger indicator. Will Big Ramy and Hadi Choopan continue to thrive at this year’s Mr. Olympia?
During this interview clip, Samir Bannout also talks about his own success as being the first Middle Eastern Mr. Olympia – and reflects on whether not he retired too soon. As he had mentioned previously, he felt slighted by the sport after his 6th place finish in 1984. This got into his head and took the fun out of the sport. He often wonders if he could have stuck with it and eventually moved past the negativity.
You can watch Samir Bannout talk about the rise of Middle Eastern bodybuilding in our latest GI Exclusive interview segment above!
WATCH: 84-Year-Old Carrie Reese Shows Strength With 195lb Deadlift
Carrie Reese has been showing her feats of strength for a long time and there is no end in sight.
Carrie Reese is no stranger to the gym and has made some noise as a powerlifter. That continued on Friday when a video was shared of the 84-year-old completing a 195lb deadlift during an early-morning training session.
Reese’s gym, Old Skool Iron, shared the video on its Instagram page after Reese completed the lift during a 5 a.m. workout.
“Here she is again, even talking a little smack at 5am and 84yr Carrie Reece (powerlifting grandma) smoking 195lbs with plenty left in the tank,” old skool iron wrote on instagram.
Here she is again is right. Carrie Reese has been making certain lifts look effortless for nearly a decade. She began powerlifting at the age of 74 with a bodyweight of 198.4 pounds. She has since began competing in the 132-pound category. This list is not Reese’s personal best but the ease that she completed it with and the dedication to pull off the feat at such an early hour shows her toughness.
Reese most recently competed on July 10 at the USPA Surf City Open in the Master’s 80+ division. She competed in the 125.4-pound division and completed an 82.6 pound bench press and a 203.9 pound deadlift.
Carrie Reese currently holds world records in the bench press and deadlift in her weight and age division. These were completed while competing in the World Association of Benchers and Deadlifters. Reese currently holds a personal best of a 91.5-pound raw bench press and 217.1-pound raw deadlift.
Reese began her powerlifting career at 74 but there is no end in sight. She made that clear in a recent interview with the Richmond Pulse.
“I intend to continue competing until I just drop dead. There’s no stop limit for me,” Reese said.
There is no limit for what a person can do with the right mindset and motivation. Carrie Reese clearly has both and that is why she has a chance to continue to take on big lifts at 84 years old. As long as she wants to do this, there will be plenty of viewers watching and gaining more and more admiration.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cellucor BCAA Sport Review For Hydration & Recovery
This intra-workout supplement is perfect for all those hydration and recovery needs.
Product Overview
When it comes to our workouts, we have the pre- and post-workout routine taken care of. Before we begin, we stretch, get the blood flowing, hit some light weights, and take a pre-workout supplement to increase our energy levels and muscle pumps. After, we stretch again and take a protein powder to maximize our gains and recovery by pumping ourselves with clean protein. But what about in the middle? We know what we have to do training wise, but a BCAA supplement can ensure that energy stays high and pushes us past any fatigue so our gains never falter, not even for a second. Cellucor BCAA Sport is a great intra-workout BCAA designed to maximize hydration and recovery so all our goals can be met.
What a great BCAA supplement does is work to stimulate muscle protein synthesis, and in tandem with essential amino acids (EAAs), this will allow for muscle growth and those changes in body composition we want most. By working to reduce fatigue, decrease our muscle soreness, and prevent muscle wasting to keep that lean muscle intact, we are well on our way to huge gains and a physique others will envy. Cellucor BCAA Sport can do this and much more and will only elevate your health and performance to that next level.
Cellucor BCAA Sport is a great intra-workout supplement designed to maximize hydration and recovery. Packed with BCAAs in a great 2:1:1 ratio, this will allow for better energy, reduced fatigue, and more lean muscle support.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor BCAA Sport Highlights
Cellucor BCAA Sport is a great intra-workout supplement designed to maximize all day hydration and recovery so you get the most out of every single workout. By working to keep your energy high and help you push harder through those grueling workouts, this product contains prime amounts of both BCAAs and electrolytes to help you push through fatigue and recover efficiently. With a 2:1:1 ratio of BCAAs, this supplement will help replenish protein lost during hard exercise and support lean growth while combating fatigue and promoting better energy. A great intra-workout supplement for all your needs, this BCAA is perfect for promoting the best workouts around.
Ingredients
BCAA Blend: A 2:1:1 ratio of leucine, isoleucine, and valine, this will work to increase muscle growth, reduce fatigue, decrease muscle soreness, and prevent muscle wasting to keep those lean muscle gains on (1,2).
Amino Acid Blend: A solid blend of essential and other amino acids, this will work to fully allow for muscle protein synthesis to take place and ensure you get the most nutrients out of this supplement (3).
Glutamine: This is a naturally occurring amino acid that plays a vital role in protein synthesis and allows for that important growth to happen. It also works to prevent muscle breakdown so we don’t lose those lean muscle gains (4).
Other Ingredients
Phosphorus, Chloride, Sodium, Potassium, Citric Acid, Malic Acid, Natural Flavors, Sucralose, Acesulfame Potassium, Sunflower Lecithin, FD&C Red #40
Total BCAAs
4,000mg
Calories
0
Carbs
0g
Number Of Servings
30
Serving Size
1 Scoop
Best Way To Take
Mix one scoop with 8 fl. oz. of cold water or another beverage one to two times daily.
Price, Flavors & Effectiveness
Cellucor BCAA Sport is a great intra-workout product designed for you to push harder with more energy to maximize hydration and recovery. With 30 servings per container, one scoop of this powerful formula will pack you with all the essentials to fuel your workout and post-workout needs. A great flavor in Cherry Limeade ensures you never grow bored of the taste.
Pros
Clean and effective ingredients
Great for hydration and recovery
Great flavor with a unique taste
From a reputable company in Cellucor
Cons
Does contain artificial sweeteners for those looking for a more natural approach
Price: $19.99
Check out our list of the Best BCAAs for more great intra-workout products!
Overall Value
Cellucor BCAA Sport is that great intra-workout product you need most to boost all areas of your hydration and recovery needs. A jam-packed formula of BCAAs, as well as other great added ingredients, this supplement will work to optimize any and all of your workouts. Cellucor is a reputable company who knows the needs of athletes as they seek to thrive with whatever workout comes their way. What you are really getting is a high-quality intra-workout supplement from a great company with clean, effective ingredients and proven results. Check out Cellucor BCAA Sport today and see what this great supplement can do for all your gains.
Try Cellucor BCAA Sport 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 Envato
References
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on SKeletal Muscle”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
MacLennan, P. A.; Brown, R. A.; Rennie, M. J. (1987). “A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle”. (source)
Chris Bumstead Gives Health and Physique Update 8 Weeks Out From Olympia
Chris Bumstead gives update weeks out from the 2021 Olympia.
Chris Bumstead gives a bit of a health and physique update 8 weeks out from the 2021 Olympia. It appears that the Classic Physique Olympia champion has turned a corner as far as his health is concerned.
There’s no doubt about it, Chris Bumstead showed exactly what kind of physique he can bring to the stage when he’s fully healthy. At the 2020 Olympia, Bumstead looked much improved over his 2019 showing. Despite capturing the Classic Physique Olympia title back in 2019, Bumstead was going through health issues. In 2018 the affects were even worse. But it appears that he got all that under control at the 2020 show.
That said, when you’ve had health issues in the past a bit of anxiety can remain. You wonder “will it creep up again?” or “have I really beat this issue?” It can be truly daunting especially if it’s effect your work. Chris Bumstead had to face the realities that water retention has affected his physique throughout his career.
Health Update
But it appears that the two-time Classic Physique Olympia champion has some good news to report. After his brother-in-law Iain Valliere picked up a victory at the Tampa Pro, Bumstead took a moment to indulge. Cheat meals have been a thing of a past for Bumstead. When he noticed that it led to affected his physique issues he nixed them. But it seems that those issues aren’t a problem for the champ these days.
Chris Bumstead took to Instagram to describe his current condition as well as a bit of a physique update.
A few years back I had some health issues that have continued to affect me physically and mentally on and off through the years. I try not to talk about it as I don’t want to put my energy on it, but this past weekend was an exciting moment for me.
A huge thing I notice in my body is inflammation and water retention, especially after any form or “cheat meal” or lots of sodium. For this reason I have been much more health conscious and strict with my diet year round and really haven’t had any cheat meals during my preps, but I still have moments of fear and anxiety that it will come back.
This last weekend after Iain’s big win we went out and I indulged in a cheat meal because my body was in a good place.
For the first time since 2017 I woke up the next morning with no water retention actually looking better than the day before and the even bigger win for me was that I wasn’t anxious about my health.
It doesn’t mean I’ll never experience it again and I’ll most certainly still get some anxiety around it, but I am extremely grateful to be where I am at right now and learning to just enjoy the present and enjoy what is rather than fear what isn’t.
It’s good to see that Chris Bumstead is operating on all cylinders. If he continues to push himself it’s very likely that he’ll repeat as Olympia champion at the 2021 show.
What do you think of this update by Chris Bumstead?
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.
Top 5 Dumbbell Exercises You Should Be Doing
Getting back to the basics
Ah dumbbells. I don’t know about you guys but they remind me of Junior high school. Before all these crazy machines were popular – dumbbells were the way to get strong. Everybody remembers doing dumbbell curls in your friend’s basement with his dad’s weights and thinking “Oh my God I’m so strong, the girls are gonna love this.” Well it’s no secret that dumbbells are just as valuable today as they were back then, if you know how to use them that is.
Dumbbells are great because they provide you with a wide range of motion while lifting as well as being economical on space. You may not have the room to hold a barbell and plates but most of us have enough room for a couple of dumbbells. With that being said, just because you have the equipment doesn’t mean you’re using it to the best of your ability. We’re going to show you some compound exercises to help you get the most out of those barbells and shred your bodies in the process.
Curl and Press
This is a great exercise that combines two singular movements (the bicep curl and shoulder press) in a natural progression movement that will get you strong and lean.
Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward with your thumbs farthest from your body.
Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale and rotate your wrists so that your palms are facing away from your body.
Exhale and lift the dumbbells over your head.
Inhale, bend your elbows and lower the weights to your shoulders. Exhale, rotate your wrists and face your palms toward your body.
Inhale, straighten your arms and lower the weights to your sides into the starting position.
Complete one to three sets of 10 to 15 repetitions. Rest for 45 to 60 seconds in between sets.
Alteration
If you want to up the exercise try starting in a squat position with weights held by your sides ad squat up into the curl and press. Still not enough? Hold the press at the top and squat into that also. After a couple, you’ll feel it.
The Crush Grip Goblet Squat
The goblet squat is a great exercise that was popularized by legendary strength & conditioning coach Dan John. This exercise not only hits all your leg muscles but because of the grip it engages your core and chest.
Stand holding a light dumbbell by the horns close to your chest. This will be your starting position. You want to actively squeeze into the dumbbell either by the head or the body. This activates the chest muscles.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Alteration
If you like this exercise you might also want to try the Dumbbell Front Squat. It’s a regular squat but you bend your elbows and put both dumbbells on the meaty part of your shoulders. Pause at the bottom and then come back to starting position. This will strengthen your core as well as giving you strength and stability.
The Dumbbell Bench Press
This exercise is preferred to the the barbell bench press for many bodybuilders. For one, it adds additional difficulty because not only do you have to lift the weight but also balance them individually. This move also allows for a deeper stretch and better symmetry as you can work each side individually.
Sitting on the end of the bench, with the dumbbells resting against your abdomen and thighs, slowly lay back onto the bench. Lift the dumbbells to a position directly over your chest.
Lower the dumbbells until they are slightly lower than your chest and then press the dumbbells to full extension.
After performing your set number of repetitions, lower the dumbbells back to your abdomen and sit back up so the dumbbells are again resting against your thighs and abdomen.
Alteration
If you want to make things interesting try making sure the sides of the dumbbells clink at the top of each extension and then rotate your wrist inward so that the sides of each barbells touch before breaking them back to your chest. This will keep your arms extended longer and the range of motion will hit different muscles.
Bulgarian split squats
This exercise will not only test your strength but your balance. This is a movement that will keep you limber and strong in the off season.
Hold a dumbbell in each hand, stand facing away from a bench, and place the top of one foot on the bench.
Try to keep all the weight on your front (standing) foot as you bend at the knee and descend into a one-legged squat.
Alteration
If you’re feeling froggy try curling the weights either as you go down or when you’re in the up position.
Dumbbell Pullover
You can look at this movement as a back exercise or an upper chest exercise but either way you should incorporate this into your dumbbell repertoire.
Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only the back of your shoulders touching the bench and your legs holding up your lower body (almost in a back bridge pose) . Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered.
Go back to staring position and continue for your set amount of reps.
Alteration
To direct this exercise toward your chest, keep your elbows close, choke up towards the head of the dumbbell, and concentrate on powering the movement with your hands. To direct it toward your back and lats, let your elbows flair out more and concentrate on using your elbows to power the movement.
There you have it, the top 5 dumbbell workouts that will keep you lean and strong in the off season. Have you tried any of these before? Are we leaving any killer ones out? Let us know.
Drop Set Benefits For Muscle Growth
Look to maximize growth by putting drop sets into your next workout.
Given all your hard work in the gym, plus that strict nutrition plan you follow, you may be seeing very little movement when it comes to your gains. You may be hitting what is called a training plateau, an unfortunate stage in your training where you stop seeing results despite how hard you work inside and out of the gym. While this can be incredibly frustrating, not all hope is lost. There is one great way to break this plateau and start that upward incline of gains once again.
The solution is drop sets. As a great way to increase muscle mass by ensuring healthy muscle fatigue and increased blood flow, drop sets will promote hypertrophy and get you out of that unfortunate fitness funk. Drop sets work by performing an exercise at a desired weight and then reducing that weight once muscle failure has been achieved with each previous weight. Without heading to rest, you continue down until ultimate failure has been achieved and whatever muscle you chose to target is completely dead.
Drop sets are great because to start, you only recruit a certain amount of muscle fibers, but once you start declining in weight, you start to recruit other muscles which will help with ultimate muscle growth (1). Bodybuilders will also use drop sets as a way to create symmetry in their physique. Straight sets will only really hit the first layer of muscle fibers, which can build muscle initially, but eventually lead to that dreaded plateau. Drop sets work to get deep in the muscle fibers for massive gains of strength and power.
Why Drop Sets Are Effective
Drop sets are the ultimate plateau breaker because it forces your body to adapt to various loads. Your body can get used to one type of exercise where it reaches the point of zero to minimal growth. That is why it is so important to constantly change your workouts and add diversity to the exercises you implement. Drop sets will boost your intensity and volume and surprise your muscles forcing them to do one thing, which is grow (2). As the initial fatigue settles in, your larger muscles rely on those deeper in for help working the entire muscle, as well as the smaller ones around it to promote hypertrophy and overall strength.
Drop Set Cautions
While this seems like a fast way to see gains, it is important to not perform drop sets on every single exercise. Excessive fatigue can lead to overtraining which will not only put you out of the gym, but can have the opposite effects for muscle growth. Signs of overtraining include increased heart rate, fatigue, a decrease in appetite which can lead to weight loss, increased effort on workouts that used to be manageable, and poor sleep (3).
Drop sets can result in large muscle tears, which are great for muscle growth, but without the proper rest and recovery can lead to adverse effects. Focus on one muscle group with isolation exercises to increase your chances for growth without needing to take so much time off in between. Proper rest and supplementation are also key in recovery and muscle hypertrophy.
With all this said, drop sets are there for your benefit. Compared to traditional sets, your chances for growth increase exponentially when done the right way. They also allow for a better workout in less time since your output level is so high. Since your body does adapt to exercises, drop sets work the same way so placing them in your workout strategically and efficiently is key for continued growth.
Types Of Drop Set
Plate Stripping
Plate stripping is a drop set option when using a barbell. Starting with the desired amount of weight in plates, work to continue the exercise by taking plates off and decreasing weight as you go. Working with a partner for this is more beneficial than being alone to ensure you do not get a lot of rest in between by having to stop to take the plates off. This is very effective if you go until there is no weight left on the bar. Plate stripping works great for a number of exercises including squats, barbell lunges, or the bench press.
Run The Rack
Running the rack is a great drop set exercise and works exactly how it sounds. Start with a higher weight with the dumbbells and continue your exercise until failure. Start moving down the rack getting lighter each time and perform as many reps until failure with as much of the rack as you can. These are great for bicep curls, triceps kickbacks, dumbbell chest presses, lunges, and Bulgarian split squats. Keeping good form is key to avoid injury since the load will be increased.
Up The Stack
Up the stack is great for machine exercises and can be done solo, which is an added benefit. By performing the exercise at the starting weight, you don’t have to take too much time resting to pull the pin and change weights. A safe alternative to plate stripping since you have the assistance of the machine, up the stack is a solid choice for your drop set workouts. These are great for incline machine chest press, seated leg curls, or anything to do with cables, like triceps pulldowns or cable raises.
Wrap Up
If you have started to reach the unfortunate plateau and are looking to change up your workouts, drops sets are a great way to do so. By safely performing these exercises, you will enhance muscle hypertrophy and start seeing those gains flow again. By forcing your muscles into a state of fatigue, you work to get deep within to really promote growth and muscular endurance. Try out drop sets using the techniques of running the rack, plate stripping, or upping the stack to really get the benefits and enjoy the pain of knowing you are working hard for those gains to start showing again.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bentes, Claudio M.; Simao, Roberto; Bunker, Travis; Rhea, Matthew R.; Miranda, Humberto; Gomes, Thiago M.; Da Silva Novaes, Jefferson (2012). “Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Roy, Brad A. (2015). “Overreaching/Overtraining”. (source)
Green Alert: Top 8 Fruit and Vegetables to Boost Your Gains
When it comes to talking about diet, protein has always been top of that conversation, you can hear guys at the gym saying to one another, ‘yeah bro, I take 2 grams of protein per lb of bodyweight, that’s what you need to do to build solid muscle, you should do the same’…blah blah blah blah. Bro science at work!
But what about your carbs, fats, forget that, are you even allowed to eat fruit and vegetables anymore? As they obviously don’t have any protein in them…
Well fear not as the old adage of, ‘don’t forget to eat your greens’ isn’t dead (just yet), as fruit and vegetables have more benefits than you may have initially thought.
So I am going to breakdown the Top 8 fruit and vegetables that can help boost and take your gains to the next level.
1. Pomegranates:
Research from a 2016 study found that this fruit accelerates muscle recovery and soreness.
The study stated that pomegranates ‘seems to ameliorate (make) the capacity to adhere to an intensive training program. Therefore, elite weightlifters are advised to use natural POMj (pomegranates), during intensive training program and competition to accelerate muscle recovery’.
2. Peppers:
The brighter the colour the better an antioxidant (which is essentially a substance that helps protect against disease).
Peppers are high in vitamin C, as half a cup gives you 30% of your Recommended Daily Allowance (RDA).
According to a 2013 study concluded that the ‘human skeletal muscle is highly responsive to vitamin C intake, and exhibits a greater relative uptake.’
The benefit here is that vitamin C can help process carnitine, and carnitine is essential in energy production, as it transports fatty acids into the mitochondria so they are used to produce energy.
3. Soybeans:
Unlike other vegetables this is a great source of protein, (and can also come in the form of edamame), but it also boasts a high content of leucine (which is 1 of the 3 main branched chain amino acids, which are beneficial in boosting muscle growth and performance).
Leucine is particularly beneficial as it can help with the growth and repair of bone and muscle and is also beneficial in the production of growth hormone.
So add a cup of soybeans to your next meal.
4. Tomatoes:
As a regular fruit, yes I said it, it’s a fruit, is a great antioxidant, and it also contains lycopene, (which is generally found in bright red fruit and vegetables).
A study from 2011 concluded that ‘lycopene in tomato juice has a beneficial effect on the oxidative stress on athletes and will improve their performance level when used as a supplement.’
Oxidative stress is the result of physical exertion of endurance exercise which leads to a depletion of energy, thus causing an imbalance and compromise of normal body functions.
A 2016 study also found that the ‘ingestion of tomato juice prior to exercise (pre workout), attenuate exercise-induced fatigue. Tomato contains many components that could prevent fatigue via synergistic and/or additive effects’.
So maybe swap out your current pre workout for tomato juice instead.
5. Pineapple:
Have you ever wondered why some bodybuilders eat their chicken with pineapple, or why it is added to pizza?
Well believe it or not there actually is a valid reason, well maybe not for the pizza, but pineapples contain the enzyme bromelain, which is a complex mixture of protease, and protease is an enzyme which breaks down proteins and peptides into amino acids.
So having a slice of pineapple next to your protein doesn’t look so crazy now.
6. Kimchi:
Made from fermented vegetables, and contains the bacteria of the Bacillus species and helps produce the three main digestive enzymes.
The enzymes in question are: Protease, which is essential for breaking down protein into amino acids.
Amylases, which is an enzyme which helps break down carbohydrates into simple sugars which the body can then use for energy.
And also contains Lipases, which help breakdown fat into fatty acids and glycerol and are then absorbed into the intestines.
7. Asparagus:
Asparagus is great with bodybuilders as it’s a great diuretic (makes you pee more), so great pre contest. And the distinct urine smell from eating asparagus comes from asparagusic acid.
As well as that, asparagus is full of vitamin K, which is essential for strong bones and healthy blood clotting, and there seems to be evidence suggesting that vitamin K and vitamin D work together ensuring bone density.
If you are adding asparagus to your diet, you are now warned that your pee will smell bad.
8. Cranberries:
Another great fruit which will make you run to the toilet as it also has diuretic properties, cranberries are particularly beneficial as they are able to remove fluid without eliminating potassium from the body.
Cranberries also contain manganese, which is essential for bone development and maintenance, and they are also high in antioxidants which can help reduce the risk of chronic disease.
Add a cup of cranberry juice to your diet, or even add some to your post workout shake.
Conclusion
So you now have a clearer idea of the important, and not so obvious role that fruit and vegetables play in our journeys to getting bigger and stronger. And this list is just the tip of the iceberg… (lettuce)
So as your mother would say. ‘ don’t forget to eat your greens’.
References:
https://academic.oup.com/ajcn/article/97/4/800/4577085
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5072630/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492638/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
https://www.intechopen.com/books/soybean-for-human-consumption-and-animal-feed/soybean-amino-acids-in-health-genetics-and-evaluation
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-8-S1-P21
https://www.scirp.org/journal/paperinformation.aspx?paperid=67360
https://pubmed.ncbi.nlm.nih.gov/23304525/
https://pubmed.ncbi.nlm.nih.gov/24456350/
https://pubmed.ncbi.nlm.nih.gov/11684396/
https://pubmed.ncbi.nlm.nih.gov/22747948/
https://pubmed.ncbi.nlm.nih.gov/9251891/
https://pubmed.ncbi.nlm.nih.gov/14733499/
https://pubmed.ncbi.nlm.nih.gov/20443158/