Blog
The Benefits Of Supermans For Posture & Core Strength
Great for all levels, the benefits and variations will elevate your performance to new heights.
We’ve all done a superman exercise at one point in our workouts. On the surface, it looks like a great exercise. Lie down, on your front, and hangout. But to get that Superman strength, knowing how to properly do this exercise holds the key for many benefits to aid in your overall performance and physical wellness. Great for lifters and fitness folks of all levels, the superman exercise is one to tuck into your workout routine for sure.
As a solid exercise for foundational health, the strengthening benefits of this exercise hold the key to really helping you on multiple levels. Aside from increased core strength, your lower body does get work done and while it may not be the gains a squat provides, the superman exercise still forces your legs to feel a burn. Improved posture will alleviate unwanted pain and keep you working harder in the gym, allowing you to lift more and feel stronger doing so (1).
Check out these awesome benefits and other variations of the superman exercise to really get you going so you look and feel great with whatever challenge you face in the gym or out of it.
Benefits
Strengthen Core
In order to properly perform this exercise, your core remains the foundation of not only proper form but also stability in the action (2). In order to effectively lift your arms and legs, your core must be engaged, and as those legs and arms go even higher, your core is isolated really working to hit that hard. With the core being a solid foundational base of strength for many lifts, this is certainly one exercise to enhance overall performance.
Improve Posture
Stemming from strengthening your core, the superman exercise allows for improved posture as a result of that more stable foundational support system. Take the deadlift for example. By engaging your core, you allow for a solid, stable base to then lift heavy weight. Even as you walk or sit, a stronger core allows you to stand taller and keep that spine long (3).
Alleviate Low Back Pain
Your lower back and glutes get a lot of attention with the superman exercise and allow for increased development with more advanced exercises and posture. By strengthening your core, low back, and glutes, smaller stabilizer muscles also see growth, thus alleviating any pain that may creep up during big lifts.
All Bodyweight
A benefit to any bodyweight exercise is that you don’t need any equipment. Especially during a time where people may be uncomfortable with going to the gym, finding unique exercises to advance your growth that you can do from the comfort of your home is a huge plus. Put this into a bodyweight workout circuit and you will be glad you did.
How To Perform Supermans
Performing the superman exercise is relatively simple, but it is important to remember good form. With simple exercises, we often overlook the really basic tips that make them super effective.
Start on your stomach with your arms extended overhead and legs fully extended as well. A relaxed head and neck and neutral spine are key for this. Really working to engage your core, contract those core muscles and allow for balance and stabilization in your spine. While doing this, simultaneously raise your arms and legs slightly off the ground, still keeping your head and neck neutral. Hold at the top for a brief pause and slowly lower back down to the starting position.
What To Watch Out For
When performing the superman exercise, it is important to remember to hold the position as solid and stable as you can. This is done by serious core engagement and by keeping your arms and legs as extended as possible. Always remember to breathe and stay as center as possible because breathing more efficiently will yield better results.
Superman Variations
Like any great bodyweight core workout, the superman exercise has many variations to really aid in your overall benefit. Depending on your experience, strength, and skill level, it doesn’t matter. You can still reap the benefits of this exercise by finding what works best for you.
Arms/Legs Only
For those who may find lifting both arms and both legs off the ground at the same time too difficult to start, working on raising just arms or just legs can be a great initial boost for getting you into this workout. Performed the safe way, the only difference is you will lift either both arms or both legs while keeping the other option down on the ground.
Alternating Superman
Alternating superman is another great variation of this exercise where you lift one arm and the opposite leg, thus alternating limbs as opposed to lifting all four. Switching between opposite sides will still give you great benefits and allow for a slightly easier variation on this exercise.
Reverse Superman
Reverse superman shakes things up a bit by actually having you on your back. Also referred to as a hollow hold, you will lift both arms and legs in a straight line towards the ceiling while working to really engage your core and feel a great burn.
Wrap Up
The superman exercise is a great bodyweight exercise to incorporate into any circuit or workout routine as a simple yet highly effective exercise. With the ability to strengthen your core, improve posture, alleviate low back pain, work your glutes and lower body, and need zero equipment, the superman exercise is certain to help make you feel like Superman himself. Trying variations offers diversity in the exercise and depending on your experience level, you can still enjoy the benefits of this workout. As a warm-up exercise, a mid-workout burn, or part of a post-workout ab circuit, this exercise slides easily into any of your routines so you see great gains and feel like the superhero you want to be.
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
Reiser, Fernando C.; Durnate, Bruno G.; de Souza, William C.; Mascarnehas, Luis P. G.; Bonuzzi, Giordano M. G. (2017). “Paraspinal Muscle Activity during Unstable Superman and Bodyweight Squat Exercises”. (source)
Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (2018). “Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
The 10 Highest-Rated Bicep Exercises
Best Biceps Exercises You Can Do
Biceps have been the symbol of strength and masculinity for a long time. Gym bros love training biceps and are one of the most often trained muscle groups. Broscientists around the world hardly skip a bicep workout.
No two bicep exercises are the same. You need to have a balance between isolation (single-joint) and compound (multi-joint) exercises to ensure an overall development of your biceps. We will list the five best isolation and compound exercises each in this article.
Before we get into the exercises, here is the bicep anatomy to help you better understand the muscles recruited while performing these exercises.
Biceps Compound Exercises
Barbell Curls
Barbell Curls are the gold standard when it comes to biceps training. Using the Olympic bar on this lift will help you get the best results. Switching between the shoulder, narrow, and wide-grips will help you target your biceps from different angles.
Dumbbell Curls
Dumbbell curls help in building the peak (brachii) and the long head (brachialis) of your guns. Most people make the mistake of supinating their wrists at the bottom of the movement. You should rotate your wrist in the middle of the movement while curling the dumbbell.
Hammer Curls
Hammer curls work the long head (brachialis) and the brachioradialis which runs from your wrist across the inside portion of your elbow and into your upper arm bone. You can perform the hammer curls with your thumbs over the dumbbell handle to better recruit your brachioradialis muscle.
Zottman Curls
The Zottman curls are a complete bicep builder. Zottman curls have the same curling motion as the normal bicep curls but you have to rotate your wrists at the top of the movement so your palms are facing the floor while you perform the negative motion. The curling motion works the brachii while the negative motion works the brachialis and the brachioradialis.
EZ Bar Curls
EZ bar can be a lifesaver for people with wrist problems. The EZ bar takes off the tension from your wrists as you curl the bar. The EZ bar can also be used to focus on the long and short heads of your biceps.
Biceps Isolation Exercises
Machine Preacher Curls
Machine preacher curls can completely exhaust your pythons. You should maintain a full range of motion while performing the isolation exercises. Performing drop sets on these isolation exercises will fill your biceps with lactic acid.
Incline Bench Dumbbell Curls
Incline bench dumbbell curls are different as compared to the standard dumbbell curls as this exercise restricts you from using momentum to lift the dumbbells. You’ll be able to lift lighter weights than you lift while performing the normal dumbbell curls.
Cable Bicep Curls
Incorporating cables into your workouts is a great idea as they can completely smoke your muscles by putting constant tension on your muscles throughout the exercise. While using the cables, you will have tension on both the concentric and eccentric motions. On the other hand, you only have tension on the concentric movement while using dumbbells.
Concentration Dumbbell Curls
Isolation exercises primarily help you in building the peak and definition in your biceps. The concentration curls work your brachii. Maintaining a mind-muscle connection and squeezing your pythons at the top of the movements is a must to get the best results.
Overhead Cable Curls
The front double bicep is the most common pose and the overhead cable curls help you in shaping your guns for this pose. Keep your elbows pinned at a place and squeeze the living hell out of your biceps at the top of the movement.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How This Frank Zane Workout Can Boost Gains & Save Time
These workouts from Frank Zane are great as a three-day training cycle to still see awesome growth.
Frank Zane is a retired professional bodybuilder and three-time Mr. Olympia champion. As a member of the IFBB Hall of Fame, his physique is one that history remembers given his methodical approach to symmetry and proportion.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to Olympia legends for that sought after advice.
Frank Zane is a legend in the bodybuilding world, and although he has since retired, his workouts still hold clout as ones to boost your growth and give you an aesthetic you want most.
Full Name: Frank Zane (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
185 lbs.
5’9’’
06/28/1942
Division
Era
Nationality
Under 200 lbs.
1960, 1970, 1980
American
Frank Zane sought an approach that saw him lifting heavier and he programmed what is seen as a three-way split used by bodybuilders and amateurs alike. For its ability to boost gains and save time, this style is one to try especially given our busy schedules. Let’s check out this awesome workout from Frank Zane and see if we can get the right proportions like Zane did himself.
About Frank Zane
Frank Zane is a former American pro bodybuilder known for his extreme focus on symmetry and proportion. Given his strict attention to detail with supplementation and a Bachelor of Science degree from Wilkes University, he was given the nickname “The Chemist”. His pro debut in 1961 at Mr. Pennsylvania would spark a long career that would put his physique in the history books as one to not take lightly. Competitors feared Zane and his shredded physique for they knew what a fierce opponent they were up against.
This proved to be true, for Zane would go on to win the Mr. Olympia contest three years in a row spanning from 1977 to 1979. After that, with a string of injuries and minor setbacks, he would see the podium a few more times but never quite managed to squeeze out another Olympia win. He retired in 1983 and became an author, as well as appearing in a few films. His induction into the IFBB Hall of Fame cemented his legacy in the history books as one of the top bodybuilders of all time.
Frank Zane Training Routine
Frank Zane’s training routine saw a three-way split when it came to exercise and how he structured his workouts. Working with heavier weight, he would use one powerlifting movement in each workout that was modified to his personal preference. By dividing these workouts up into three sections, it allowed him to capitalize on efficiency while not sacrificing any work to each respective muscle group. This would ensure that he could continue regularly training without dealing with unwanted soreness or fatigue.
Workout #1: Back, Biceps & Forearms
Exercise
Sets
Reps
Deadlifts
6
10-12
T-Bar Rows
3
10
Front Pull Downs
3
10
One Arm Dumbbell Row
3
8
One Arm Dumbbell Concentration Curls
3
8-10
Alternating Dumbbell Curls
3
8-10
45-Degree Incline Dumbbell Curls
3
8
Barbell Reverse Curls
3
10
Seated Barbell Wrist Curls
3
10
Workout #2: Legs & Calves
Exercise
Sets
Reps
Squats
6
10-12
Lying Leg Curls
3
10-12
Leg Extensions
3
10
Standing Calf Raise
3
12
Donkey Calf Raise
3
12
Seated Calf Raise
3
8
Workout #3: Chest, Triceps & Shoulders
Exercise
Sets
Reps
Barbell Bench Press
6
10-12
Incline Dumbbell Press
3
10
Decline Dumbbell Flys
3
10
Dumbbell Pullover
3
12
Close Grip Bench Press
3
10
One Arm Overhead Extensions
3
8
V-Grip Press Down
3
8
Bent Over Dumbbell Lateral Raise
3
8
Side Cable Raise
3
8
Ab Workout
Exercise
Sets
Reps
Leg Raise
4
25
Crunches
4
25
Seated Twists
1
100
Hanging Knee Ups
4
25
Cable Crunches
4
25
Round 2: Seated Twists
1
100
Featured Supplement
While Frank Zane was given the nickname “The Chemist” for his precision with supplementation, he knew how important it was to find the right supplements to boost growth, as well as work towards an efficient recovery. Since we all know the benefit of great supplements and what they can do for our gains, we wanted to share with you a solid protein supplement that is vital in boosting growth and working towards a quality recovery. While finding a good supplement can be challenging, we hope to make your life a bit easier by providing you with an awesome product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Wrap Up
Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a carefully sculpted and proportioned physique. Now its our turn to take the reigns and seek to mirror what Zane did during his illustrious career. This workout is one to try for it will really work to boost all of those gains and give you what you want most out of your workouts. This great three-way split workout is one to give you the best benefit out of an awesome workout that you need.
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 Frank Zane Instagram
2021 Musclecontest Ireland Pro Qualifier
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
IFBB Pro Bodybuilder Lawrence Marshall Dies At 58 Years Old
Marshall was notable for being the second bodybuilder from Trinidad to turn professional in the IFBB pro league. He was an iconic athlete in the local community for his impressive physique, local wins, and kind personality.
Lawrence Marshall held a wide array of local wins under his belt throughout the 1990s and early 2000s – eventually earning his IFBB Pro card. He had even qualified for the Mr. Olympia and placed 15th in his one and only showing.
Initial rumors began to spread that he had died due to losing a battle with COVID-19 but those reports have been debunked by his family. They have stated they are waiting for an autopsy for confirmation and cause of death.
Lawrence Marshall clearly had a massive impact on the bodybuilding community due to the outpour of support for his family and friends during this time. Despite not being a household name in the mainstream of the IFBB, he was an athletic icon and considered a hero in Trinidad representing the country on the world stage in bodybuilding.
You can watch the D’Dial Fitness Club tribute video and post below:
Unfortunately, this news comes after a series of other bodybuilding deaths have been reported including Mr. India Senthil Kumaran Selvarajan and 212 Olympia Competitor Fahd Zaid Hazzazi. Though this series of events is simply due to chance, it has been a devastating blow for fans of bodybuilding.
Generation Iron sends sincere condolences to the friends and family of Lawrence Marshall during this time. For more news updates in bodybuilding, fitness, and strength sports – stay tuned to the Generation Iron Fitness Network!
How To Alleviate Lower Back Pain After Squats
Lower back pain can be unpleasant but these tips can help alleviate that unwanted soreness after squats.
The squat is a monster lift. We can all agree on that. For those who take the squat seriously, you know how hard it can be to really get that weight up. The amount of stress it takes on our legs and back can be immense and that unwanted pain we feel after a lift can simply be unpleasant and disrupt many of our other daily activities. What the squat does is it allows us to burn a significant amount of calories with a compound exercise that also works to maximize hypertrophy. Often referred to as a king among other exercises, the squat is something you need in your routine.
To understand just how squats work to alleviate lower back pain, we need to look at a number of factors. Considering our low back works to support and stabilize our lifts to keep us grounded, this is important as we want our balance to be spot on when under so much weight. For some of us, training through a sore low back is doable but the question of how smart it is nags in the back of our minds. Why push ourselves so hard if it will only enhance that uncomfortable amount of pain.
Let’s take a look at this topic further, for it is vital for any lifter. Squats will enhance growth and aid in stability for other lifts, on top of making you look like a giant in the gym. Don’t let lower back pain keep you from doing what you love. How to alleviate low back pain after squats is something you need to know and its something we’ll tell you.
Causes Of Low Back Pain After Squats
The causes of low back pain after squats may be one thing, but more than likely it is a cumulation of many that are piling up and leading to this unwanted soreness. Let’s look at some potential causes below.
Weak core: Our cores are vital for providing important support and stabilization for a number of exercises, but more so with heavy lifts like the squat. If our core muscles are too weak, they won’t be able to support the spine and pelvis thus forcing compensation onto our lower back muscles.
Depth of squat: You want to make sure you are squatting at the right depth and not forcing yourself to go too low in the squat. Squatting too low can put stress on your back which can lead to this unwanted soreness and pain.
Improper weight distribution: This is important and often times overlooked. Our feet t should be flat and grounded, not elevated to where the toes or balls of our feet are taking the load. If this is the case, too much pressure can be placed on the knees and the squat is harder to perform anyway. As a result, you will rely on your low back muscles to take too much load to support.
Too much rounding: A common problem for many of us is rounding our backs just a bit too much. This is dangerous because of the compression it causes on our spines. Especially with a weak core, there’s nothing to support your body if you are rounding only amplifying the negative effects of an arched back.
Ways To Alleviate Lower Back Pain
When looking at ways to avoid lower back pain, we can start with fixing some issues previously mentioned and then some extra tips to really give you confidence when under such big weight.
Strengthen That Core
By putting an emphasis on core training at some point in your training cycle you will allow yourself to build muscle and really enhance a stronger, more stable core. Whether this be an ab exercise in each set of your existing routine, or taking the time to perform a core circuit at the end of each workout, boosting your core strength will prove to be great for a number of reasons, but especially in supporting your squats (1).
Correct & Fix Form
This tip is important for any exercise you do, but for something like the squat, bench press, and deadlift, even more so. These lifts are massive and require you to put immense stress on your body as you look to lift that weight off the ground. Perfecting form is vital and should not be overlooked, even down to the smallest detail. One small tweak can cause more pain than you would like and it is important to really work on proper form and technique. This will also fix the issue of rounding and arching your back (2).
Loosen Up Those Hips & Love Mobility
When our hips become too tight, it can cause real problems for us, not only in terms of movement and maximizing the performance of the exercise, but also for that pain we feel after squats. When our muscles get too tight, it forces our body to look elsewhere for help, and with squats, that typically means our low back. If we don’t work on hip mobility and strength, these muscles can become weak and really hurt the gains we seek the most (3).
Take A Few Days & Rest
As athletes, this may be the last thing we want to hear, but its true. If we’ve pushed ourselves to the limit sometimes our bodies tell us they need a break. Take a few days and rehab the painful or sore spot and put together a plan of attack to fix the problem so it doesn’t happen again. You’ll be glad you took the time now as opposed to when things get worse.
Wrap Up
Pain after squatting is a real thing, especially in our low backs. Knowing the causes and looking at ways to alleviate them are incredibly important for building support and working on bettering ourselves. We all know we need squats so why not set ourselves up for success without unwanted pain and strain. That PR is just around the corner with a healthy, stable body.
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
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
Comfort, Paul; Kasim, Peter (2007). “Optimizing Squat Technique”. (source)
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Melle Mel: “Frank Zane Is Hands Down The Best Bodybuilder Ever”
Melle Mel explains why he thinks Frank Zane stands tall as the greatest bodybuilder of all time.
During our Generation Iron interviews, we always make sure to ask who the top five bodybuilders are of all time. Each person has a different list that reveals something about how they view bodybuilding. This held true for rapper and bodybuilding aficionado, Melle Mel. He not only picked a diverse top five – he placed a wild card for the very top of his list. In our latest GI Exclusive interview, Melle Mel details why he believes Frank Zane is the greatest bodybuilder ever – even above the likes of Ronnie Coleman.
Frank Zane is truly a legendary athlete. This much is known throughout the bodybuilding community. But if you were to start discussing the greatest bodybuilder of all time, Zane might not be at the very top of the list. That is usually reserved for the likes of Arnold Schwarzenegger, Ronnie Coleman, or Lee Haney among perhaps a few others.
Melle Mel thinks it’s time for Frank Zane to get his due. Again, there is no one who undervalues Zane as a whole. He has gone down in history as a true legend in the sport. But for Melle Mel – that’s not enough. Zane should be noted as the single greatest bodybuilder of all time.
Of course, this comes back down to the debate of size versus aesthetic. Bodybuilders like Dorian Yates and Ronnie Coleman changed the game. The limits were pushed into inhuman levels and created the term mass monster. Ever since then, the broader and heavier look has reigned supreme.
[embedded content]
Check out our latest GI Exclusive with Melle Mel above!
For Melle Mel, Frank Zane represents a perfect physique before the world turned towards mass monsters. His aesthetic, conditioning, and size all came together into something perfect. More reminiscent to a Roman statue than The Hulk. It showcased a true mastery of bodybuilding without the bigger health risks.
Melle Mel believes that health should still be more of a consideration in pro bodybuilding. He prefers classic physiques of yesteryear because they still mastered muscle without taking it to extremely unhealthy places. It’s an opinion that he shares with a sub category of fans. Their outcry eventually led to the creation of the Classic Physique division.
Melle Mel even draws direct comparisons to Ronnie Coleman. Typically, Coleman is placed as a contender for the greatest bodybuilder of all time. Melle Mel thinks this is misplaced. Coleman certainly is one of the greatest but the sacrifice he paid for that physique promotes unhealthy choices. To Melle Mel, that’s not what bodybuilding should be about.
“Everybody loves Ronnie Coleman. He’s a great guy. I met him, I love him,” Melle Mel states in our interview. He continues:
“The difference between him and Frank Zane is like… I could look like Frank Zane… But you’re never going to look like Ronnie. And if you do there’s a price to be paid to look like Ronnie. And he’s paying the price and he’s a great man because he don’t shy away from it… but there’s a price to be paid because to look like Ronnie Coleman you will pay the price.”
You can watch Melle Mel list off his top five bodybuilders of all time and go more in-depth on Frank Zane by checking out our latest GI Exclusive interview segment above!
Powerlifter John Haack Shows Impressive Strength as He Switches to Strongman
John Haack is an absolute powerhouse.
One of the most impressive powerlifters in the game today, John Haack continues to build his legend. While powerlifting remains his focus it also appears that he’s setting out to try new things as he engages in some strongman training.
For the most part training in one modality is a great thing. One you put your sole focus into one particular endeavor it translates over to mastery. If you hope to become the master at a particular practice then it means performing or studying that action consistently and over a long period of time.
But while gaining mastery is a great thing, sticking with one thing can also make you stagnant. You want to have variety in your life and sticking to one way of doing things usually means a lack of diversity in your skillset.
John Haack is looking to be the absolute strongest he can be. That means pushing his mind and body in ways that go against the grain. While he’s certainly building his legend in powerlifting with some impressive performances, Haack has also looked to strongman training to improve his strength.
Recently the powerlifting champion trained in the log press, a staple of strongman training and competition.
Back in my strongman bullshit. Log clean and press for sets of 4 up to 250lbs and yoke for 50ft at 660lbs.
Now it appears that John Haack isn’t just dabbling in some strongman training. In fact, Haack is prepping for the official strongman games and is looking to test the waters in another competitive sport. His resolve to enter into a new arena after dominating the powerlifting scene shows that Haack is seeking a new challenge.
But while he may be breaking into strongman, John Haack is still maintaining strength through traditional lifting. In another training session, Haack hit squats and bench, though he reported feeling drained from the effort.
Sets of 8 on squat with 250kgs/551lbs. Felt absolutely drained for bench and only managed 7 reps at 187.5kgs/413lbs. This is when my test levels usually crash so not surprised this workout felt meh.
What do you think of John Haack entering a strongman competition?
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.
Enhanced Labs EPIMuscle Review- The Newest Innovation In Supplementation
This supplement can increase lean muscle and reduce myostatin for muscle growth regulation.
Table of Contents
Product Overview
When looking for a great supplement to boost our muscle growth and shredded aesthetic, it can be difficult to find a great product. Enhanced Labs continues to make great supplements to enhance all areas of our health and wellness, as well as training and performance, which is just what we need most. A great company to stand by us. Enhanced Labs EPIMuscle is that one supplement you need to seriously boost your gains today with a little help from some worthwhile supplementation.
This week we’re reviewing a supplement you probably haven’t heard of before. EPIMuscle contains epicatechin, a bioactive flavanol that increases levels of follistatin. EPIMuscle increases follistatin and more follistatin equals less myostatin, which in turn means more muscle. Animals lacking myostatin, either due to a defective gene or because they’ve been treated with compounds that inhibit production, show huge increases in muscularity. The limits of muscle growth are removed by the inhibition of myostatin.
Shop at Enhanced Labs
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Labs EPIMuscle Highlights
Research shows that EPIMuscle’s main effect on your muscles involves the chemical myostatin. Myostatin is a type of protein called a myokine. Myostatin acts on the autocrine functions of your muscle cells to inhibit the growth and differentiation of muscle cells. In other words, it directly suppresses muscle growth. Humans and animals who have myostatin deficiencies show huge increases in muscularity.
Follistatin, another myokine, is a direct antagonist to myostatin. Where myostatin suppresses muscle growth, follistatin promotes it by hindering myostatin. EPIMuscle increases the ratio of follistatin to myostatin in humans which equates to larger and stronger muscles.
Clinical studies with EPIMuscle show multiple physiological benefits, including:
Enhanced muscle growth and strength
Increased nitric oxide production improving vascularity, blood flow and endurance
Improved muscle insulin sensitivity
Lowered total cholesterol levels
Improved brain and heart health
Clinical Studies
A clinical trial where adults were given 50mg of EPIMuscle per day found that the follistatin/myostatin ratio increased 49% after only 7 days of supplementation [1]. Another clinical trial found that 200mg of EPIMuscle per day improved endurance and prevented muscular fatigue by inhibiting the aerobic and mitochondrial succinate dehydrogenase adaptations that occur during exercise [2].
New research is looking at EPIMuscle as a way to prevent sarcopenia, a loss of muscle associated with age. In elderly human subjects, levels of myostatin decreased 28% after only 7 days of treatment with EPIMuscle. Treatment with EPIMuscle also yielded a 7% increase in muscular strength [3].
Clinical research shows that a dosage of only 50mg/day is necessary to see results, but empirical usage suggests that EPIMuscle should be dosed at 1-2mg/kg of bodyweight. Feedback from users suggests that dosing at the higher end, around 250mg per day, is optimal to maximize the athletic and muscle building benefits.
Stacking EPIMuscle
EPIMuscle will make any other muscle building ingredient you stack with it more effective. For a natural stack, you could stack EPIMuscle with arachidonic acid, creatine and/or amino acids. You can also stack EPIMuscle with hardcore supplements.
Best Time to Take EPIMuscle?
Enhanced Labs recommends taking EPIMuscle approximately 30 minutes before workouts. On rest days, EPIMuscle should be taken with your first meal of the day.
EPIMuscle contains no stimulants or hormones so it’s safe to use by both males and females.
Price & Effectiveness
Enhanced Labs EPIMuscle is a great supplement to work on boosting lean muscle while reducing myostatin to give you great gains. With 30 servings per container, 2 capsules is a serving size so you start seeing great results.
Pros: Stackable with other supplement like creatine. Clinically validated with honest ingredients. Safe, non-hormonal, and stimulant free.
Cons: A bit expensive at $1.17 per serving. There is also greater delayed onset muscle soreness after exercise.
Price: $34.99
Enhanced Labs offers Free shipping ANYWHERE in the world.If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Wrap Up
Whether you’re looking to build muscle, burn fat or increase athletic performance, EPIMuscle is a worthwhile addition to your supplement arsenal, and because it’s non-hormonal, EPIMuscle can be used by both men and women with no side effects. What you are really getting is a great supplement from an honest company designed to help boost all your gains. Try Enhanced Labs EPIMuscle today and see those worthwhile results you want most.
If you have any questions about EPIMuscle or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs EPIMuscle 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
[1] Gutierrez-Salmean, G., Ciaraldi, T. P., Nogueira, L., Barboza, J., Taub, P. R., Hogan, M. C., . . . Ramirez-Sanchez, I. (2014). Effects of (−)-epicatechin on molecular modulators of skeletal muscle growth and differentiation. The Journal of Nutritional Biochemistry,25(1), 91-94. doi:10.1016/j.jnutbio.2013.09.007
[2] Schwarz, N. A., Blahnik, Z. J., Prahadeeswaran, S., Mckinley-Barnard, S. K., Holden, S. L., & Waldhelm, A. (2018). (–)-Epicatechin Supplementation Inhibits Aerobic Adaptations to Cycling Exercise in Humans. Frontiers in Nutrition,5. doi:10.3389/fnut.2018.00132
[3] Gutierrez-Salmean, G., Ciaraldi, T. P., Nogueira, L., Barboza, J., Taub, P. R., Hogan, M. C., . . . Ramirez-Sanchez, I. (2014). Effects of (−)-epicatechin on molecular modulators of skeletal muscle growth and differentiation. The Journal of Nutritional Biochemistry,25(1), 91-94. doi:10.1016/j.jnutbio.2013.09.007
9 Leg Day Mistakes You Might Be Making
9 Leg Day Mistakes You Might Be Making
Your legs make up half your body. Ignore them and you’re doing yourself a disservice.
Correct these 9 leg day mistakes and turn your twigs into tree trunks.
Skipping Leg Day
This seems redundant to say, but it’s true. Unless you’re going for the lightbulb look, stop skipping legs and start squatting. You don’t want to be the Johnny Bravo of your gym.
Not Training Legs Frequently Enough
Most people train their legs once a week (actually, probably once every quarter). Even still, it’s usually not enough to elicit any real adaptation.
Yes, Dorian Yates was known to train each body part once a week. But no, you are not Dorian Yates. His legendary workouts were so intense that his muscles needed adequate rest before the next session. Nothing personal, but you’re (probably) not training with the intensity and weight to justify needing a full week’s recovery. And sticking to one leg day a week may be holding you back.
All things considered, adding a second leg day to your weekly split can make a huge impact on your progress. It’s simple math.
One leg day/week amounts to four workouts every month. Two leg days/week totals eight workouts every month. That’s a difference of 52 workouts by the end of the year!
Not Lifting Heavy
Your technique is the foundation for heavy lifts. One shouldn’t be sacrificed for the other. And more often than not, folks will throw their technique out the window if it means slapping on another plate to impress their gym crush.
That said, stay true to your form while lifting some heavy ass weights and the results will show.
The heavier you lift, the more high threshold motor units (HTMU) you’re engaging. Motor unit recruitment depends on the load and intensity of the exercise being performed. Low intensity exercises recruit your slow twitch fibres (type I fibres). High intensity and heavy loaded exercises recruit your fast twitch fibres (type IIa and IIb).
If you’re always lifting with lighter weights and low intensity, you’re never engaging those type II muscle fibres. And if your goal is to build dense, long-lasting muscle, your program should have a healthy dose of heavy lifts.
Too Much Isolation/Machine Exercises
Piggybacking off the last point, you may be overemphasizing isolation exercises and underemphasizing compound lifts.
With this in mind, it’s no coincidence that it’s harder to find a free leg extension machine than it is to find a free squat rack in most gyms. Too many people are isolating muscles they haven’t even built yet.
While isolation exercises are great, they’re your dessert. Heavy compound lifts are your main course.
Too Little Hamstring and Glute Work
Everyone loves training their “mirror muscles” (pecs, arms, quads) for obvious reasons. This often leads to an underwhelming amount of posterior chain work (aka your “functional muscles”).
Most of the classic lower body exercises you see in the gym are quad-dominant. Hack squats, split squats, leg extension, and leg presses generally emphasize the quads over the glutes and hamstrings.
Your glutes are the biggest muscles in your body. So if your goal is to build bigger, stronger legs…why ignore them? It’s kind of like wanting bigger arms and only doing curls. Meanwhile if you did more triceps work (which is roughly 2/3 of your arm), your arms would be popping out of your sleeves.
Keep doing your quad work, but add more glute and hammie exercises into the mix too. Hip thrusts, deadlifts, and leg curl variations are all great options.
Going Too Fast
Tempo is one of the most overlooked variables when it comes to building size.
Rather than dropping to the bottom of a squat like it’s a race to the floor, focus on loading and contracting the muscles you’re targeting.
Slowing down the eccentric phase of an exercise isn’t always warranted, but at times can be very effective to increase your muscles’ total time under tension.
Regardless of the exercise you’re performing, think of which muscles are the prime movers and focus on contracting them as much as possible.
Not Squatting to Depth
Whether it’s a lack of mobility or an abundance of ego, the average squat performed in the gym fails to achieve full depth. While performing quarter squats with weight you can’t handle might add some false confidence, you’re usually better off squatting through a full range of motion for greater muscle fibre recruitment and total time under tension.
What’s a full range of motion squat? That depends. Generally speaking, it’s when your hip crease is slightly below your knee (so your thigh/femur is at least parallel with the floor, if not slightly lower).
Achieving such depth requires adequate mobility, which brings us to our next leg day mistake.
Not Enough Mobility Work
Mobility is your joints’ ability to actively travel through their intended ranges of motion. Yes, it’s pretty boring stuff…but it’s a necessary evil.
I know, you’d rather be getting after it in the weight room. But if you can’t devote 5-10 min to mobility work every time you’re in the gym (at the very least), you’re doing yourself a disservice.
With mobility comes better positioning during the big lifts, better recovery, better posture, increased ranges of motion, and reduced risk of injury/pain. All of which are vital in the pursuit of bigger, stronger legs.
Not Enough Single Leg Work
The average leg workout consists primarily of bilateral lifts like the squat and deadlift with little to no emphasis on unilateral (one-sided) exercises. But don’t let this fool you.
You can get way more out of single leg exercises than you might think. Here’s why you should do them:
Minimal stress on the spine: Contrary to popular belief, you don’t need to load a barbell behind your neck and squat every leg day. The common limiting factor and weakest link during back squats is the lower back. Single leg exercises allow you to bypass the spine and place all of the load on your legs.
Loading potential: The ceiling of loading potential is high. As mentioned, you can bypass injured or weak areas, unlike squats. Many lifters can’t squat to their legs’ potential because their upper/lower backs can’t handle the load. With many single leg exercises, you can increase the load solely to your legs while minimizing back involvement.
Core work: Single leg exercises minimize your base of support and increase your core engagement.
Summary
Start training your legs and stop doing these nine common mistakes. You’ll get bigger, stronger, and look better because of it.
Did you find this leg day article helpful?