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Intermittent Fasting and the Gut-Brain Connection: Unlocking the Secrets To a Better Overall Health
Do you sometimes feel sluggish, tired, and unable to concentrate on daily tasks? The connection between your gut and brain could be the answer to a healthier and happier version of yourself. Over recent years, there has been considerable research in this regard, and it is seen that there is a significant link between mental…
Nick Walker Eyes Derek Lunsford Battle at 2023 Olympia: ‘I Don’t See Hadi Choopan Repeating’
Bodybuilder Nick Walker has ambitious plans for the rest of his current season. In a recent Mutant and the Mouth Podcast, Walker addressed whether or not legs are a weak point and envisioned a showdown against Derek Lunsford at the 2023 Olympia contest.
“The goal for me into this Olympia is to have the Olympia fullness to match the Arnold condition. If I can do that, I think I win hands down,” said Nick Walker.
At last year’s Mr. Olympia, Hadi Choopan claimed gold after his fourth attempt at the event. He dethroned two-time winner Mamdouh ‘Big Ramy’ Elssbiay, who finished fifth and defeated Derek Lunsford and Nick Walker en route to securing the sport’s most notable achievement.
Walker made a quick turnaround in Columbus, Ohio at the 2023 Arnold Classic, however, was unsuccessful in his quest for a second title. While the outcome was deemed controversial in the eyes of many professionals, Samson Dauda pulled off the victory nonetheless and earned his invitation to the next Olympia. Meanwhile, Walker still believes he should have gotten his hand raised.
Having placed runner-up to Dauda, Walker opened up on results. Even though he thought he brought a winning package, the 28-year-old plans to use the judges’ criticism as fuel for his next competition. With this year’s Olympia taking place November 2-5, Walker set his sights on another battle with Lunsford as he doesn’t believe Hadi Choopan will repeat as champion.
Nick Walker Says He Has Solid Shot of Defeating ‘Comparable’ Hadi Choopan, Derek Lunsford at 2023 Olympia
According to Walker, Choopan won’t be champion by the end of the next Olympia competition. He insisted that the show will be determined following a battle with Lunsford.
“Yeah. I mean look, I think I have a shot of winning any show that I do, for the Olympia, yeah, I mean the two people that were in front of me were Hadi and Derek, and I think they are very comparable; I think that’s why they were one and two.
Listen, I love Hadi but I don’t see him repeating in my opinion and Derek, you know… he could continue to beat me now that he has a full off-season actually to put the work in and put size on now, so we’ll see. But everyone knows I improve drastically show to show. So, it’s just going to really come down to what me and him look like and who is in better shape, honestly,” shared Walker.
“People don’t understand, Derek is not small by any means. Like, he’s a big guy and he’s got great shape right? You know, so, what I was trying to do even for the Olympia and for the Arnold was improve the shape. That’s what I was trying to do. And I think it worked in my favor for the Olympia because I was still very very full, but I think when I came into the Arnold, I wasn’t as full, a lot more conditioned, and the waist was definitely more streamlined but I just didn’t have the pop that everyone likes, I guess.”
Walker Reveals If Legs Are a ‘Weak Point,’ Talks Training Tactics and Useful PEDs in Prep
Reflecting on his last show, Walker said his legs lost volume, which he believes might have been a by-product of over-training.
“Everyone says that my legs are my weak point right? I connect probably the best with my legs. So, I never have to do a ton of volume. I did legs yesterday. I did one set with four different exercises, four sets total, my legs are trashed, like fuc**ng trashed. I’m sore as fu** bro. I just know how to – in my mind, when people say, ‘Oh your legs are small.’ Well, maybe I’m just doing too much. Everyone was like, ‘Oh you need to do legs twice a week.’ It’s like, if I’m getting that sore and connecting so well with just that, I don’t need it; I don’t think I need another [session].”
He explained going ‘too hard’ during cardio could have resulted in his legs being downsized in Ohio.
“I think what happens for me, is when I do cardio, I think I go too hard as well. We’re the same. We go that’s it, we’re cranking. I think when you get in a calorie deficit for so long, you’re cranking the cardio hard – the legs are going to go. It’s the only body part that’s going to go. I think that with training legs and connecting as well as I do on a frequent basis, on top of the hard cardio. The legs are going to go if you’re in a calorie deficit.”
While making improvements in the off-season, Walker credited Romanian deadlifts for being more beneficial than conventional deadlifting. He added that pull-ups are an underrated exercise for building a world-class back.
“I think what’s more beneficial than a deadlift in my opinion… is RDLs [Romanian deadlifts],” said Walker. “You know what I think is the most underrated back exercise, pull-ups. I think in my opinion, pull-ups can build one of the best backs in the world.”
Before calling it a day, Walker revealed he uses T3 as necessary when he encounters a stall point in prep progress. He shared that he’s now taking MPP (nandrolone phenylpropionate) and routinely changes around his stack.
“Needed [T3 use] if necessary. It’s [for] the end of a prep or maybe you hit a stall point – you kind of just – a little dose and it’ll go a long way,” Walker shared. “No, not really [I don’t use peptides].”
“Over the years, you try different shit, you use different – you know. What I use throughout my past four or five years, I don’t really have [acne] breakouts,” Walker said. “I’m pretty good with my joints so knock on wood. I think it [MPP] helps, I do.”
With the next Olympia on the horizon, eight-time winner Ronnie Coleman has kept an eye on the show’s contenders. Earlier today, Coleman backed Lunsford to defeat Hadi Choopan at the 2023 Olympia, stressing that it’s only a matter of time before the former 212 Olympia takes the number one spot.
Since winning his first Sandow, Choopan has been quietly training in Iran. Walker is confident that a balance of fullness and conditioning will be the key to taking out Choopan and Lunsford at his next Mr. Olympia show.
You can watch the full video below:
Published: 17 April, 2023 | 7:00 PM EDT
Ronnie Coleman Predicts Derek Lunsford Will Defeat Hadi Choopan at 2023 Mr. Olympia
Bodybuilding legend Ronnie Coleman still follows the sport in retirement. In a recent YouTube video, Coleman predicted Derek Lunsford will defeat Hadi Choopan when they rematch at the 2023 Mr. Olympia contest scheduled for November 2-5, in Orlando, Florida.
Coleman, who reigned over the Men’s Open division, amassed eight Mr. Olympia titles before calling it a career. He used every bit of his muscle mass and size to remain a dominant champion, having defeated some of his era’s best, like Jay Cutler, Flex Wheeler, and Kevin Levrone.
The Open class has undergone seismic shifts following two major contests. Last year, the 2022 Olympia competition awarded Hadi Choopan the victory after a close battle with 212-turned-Open star Derek Lunsford. Some in the sport such as Shawn Ray and Wheeler criticized Choopan’s victory, arguing that Lunsford’s back was more defined.
To complicate matters at the top of the Open class, sixth-place Olympia finisher Samson Dauda won the recent Arnold Classic. As a result of his performance, event announcer Bob Cicherillo named Dauda and Lunsford as equal threats to Choopan’s title in November.
Ronnie Coleman Predicts Derek Lunsford Defeats Hadi Choopan at 2023 Olympia, Says CBum’s Physique ‘Best He’s Ever Seen’
Coleman didn’t mince words during the ‘Ask Me Anything’ (AMA) segment and believes Derek Lunsford will defeat Choopan to become the 2023 Mr. Olympia.
“Yes, I do [think Derek Lunsford will 2023 Mr. Olympia]. Now, let’s see what’s going to happen,” said Ronnie Coleman.
During the AMA, Coleman also touched on four-time Classic Physique Olympia Chris Bumstead‘s career and package. Despite competing in different divisions, Coleman says CBum has one of the best physiques he’s ever seen ‘period.’
“Well, I think Chris Bumstead is one of the greatest Classic bodybuilders of all time. Absolutely, the best physique I’ve ever seen in Classic Physique, he’s got to be the best physique I’ve ever seen period.”
Over the past few months, fans and even Chris Bumstead, have entertained the idea of a move into the Open class. In a recent The Truth Podcast with Hany Rambod, Bumstead hinted at a possible contest in 2024 and added that he’d compete at the Arnold Classic in the Open if organizers moved the show a few weeks after the Olympia.
Given Bumstead’s growing popularity (over 16.9M followers on Instagram), veterans of the sport like Levrone believe CBum’s physique ushered in a new era of aesthetics in Open bodybuilding. He credited Bumstead’s impact in Classic Physique for helping pave the way for other shapely athletes like Dauda and Andrew Jacked.
RELATED: Derek Lunsford Builds Huge Back and Biceps With Legend Ronnie Coleman
As for Lunsford, he’s remaining busy in the off-season with strenuous training sessions ahead of the Pittsburgh Pro guest posing show. Coleman is confident that the former 212 Olympia winner will have the tools to defeat Choopan and other contenders at the upcoming Olympia.
Watch the full video below, courtesy of Ronnie Coleman’s YouTube channel:
Published: 17 April, 2023 | 2:03 PM EDT
Hafthor Bjornsson On Pec Injury: ‘I Completely Tore My Upper Chest off The Bone’, Says ‘He Will Have To Have Surgery’
Having set extremely high goals for this year, Hafthor Bjornsson was excited to see how much progress he had made in the past few months. Aiming to break the All-Time Raw With Wraps World Record in powerlifting, Hafthor was dedicated to improving his squat, bench, and deadlift. However, at his most recent appearance, Hafthor suffered a gruesome injury during one of these events. While taking part in a Powerlifting competition at his home gym in Iceland, Hafthor loaded up 252.5 kilograms (556.7 pounds) for his final bench press attempt. Upon trying to control the bar down to his chest, Hafthor’s left pec muscle detached, resulting in chilling screams of pain. Having taken some time to reflect on the situation, Hafthor has now released updates for his fans.
One of the updates was posted on Instagram, while the other was shared on YouTube. On Instagram, Hafthor Bjornsson posted a picture of what his chest currently looks like. It is clear that his left pec is injured, as the skin has changed color to purple.
Related: Hafthor Björnsson Sets 20-Feet 3-Inches Weight Over Bar World Record at 2022 Rogue Invitational, Says “I Might Come Back”
Firstly, it is important to note that Hafthor Bjornsson has suffered multiple injuries throughout his career as a Strongman and powerlifter. So, he speaks with experience on the subject and estimates that his peck has completely detached from the bone.
“I believe I completely tore my chest, upper chest, off the bone. I will have to have surgery if that is the case”
If his assumption is correct, Hafthor Bjornsson will definitely have to undergo surgery. He has already scheduled an MRI which will reveal every detail of his injury.
Hafthor also revealed that this is the biggest injury of his career so far. However, judging by the remainder of his statement it seems that he will continue chasing his goals after the recovery process is finished.
“This is literally the biggest injury of my whole career. So, I got to tackle this”
The injury has also made it more difficult for Hafthor Bjornsson to carry out daily tasks. He is a left-handed person, but that arm is immobilized due to the pec tear. However, Hafthor used this chance to make some jokes.
“I have a difficult time wiping my a**. Putting my underwear on is difficult. You know, it’s life.”
Watch Hafthor Bjornsson’s video here:
Related: Hafthor Björnsson Drops The Bar on Himself After Squatting 340-kg (749.6-lb) For Two Reps; Avoids Serious Injuries
Hafthor Bjornsson ventured into boxing after conquering Strongman with a 2018 WSM victory and a 501-kilogram (1,104.5-pound) Deadlift World Record. In boxing, he managed to beat fellow Strongman, Eddie Hall, following which Bjornsson realized that lifting weights is his true passion.
Consequently, Hafthor Bjornsson decided to come back to powerlifting at the end of last year. Furthermore, he extended his goals for this year, aiming to set a new World Record this year, but that seems almost impossible at this time. Hafthor still refers to this injury as a “small setback“. So, he obviously already has his future planned out.
Published: 17 April, 2023 | 12:47 PM EDT
Branch Warren Talks Competing Natural as a Teenager and Achieving Grainy Muscle Maturity
Bodybuilding veteran Branch Warren touts an impressive résumé, having last competed in 2015. He recently joined Dennis James on The Menace Podcast to discuss a host of topics, like how he achieved grainy conditioning, what it’s like training with Johnnie Jackson, and competing naturally as a teenager.
During the 2000s, Warren emerged as Men’s Open threat in the IFBB Pro League. He asserted himself among the best in the world when he won two consecutive Arnold Classic contests in 2011 and 2012. Additionally, Warren narrowly lost to Jay Cutler in 2009 at Mr. Olympia. Looking back on the close call, Warren admitted the outcome was difficult to accept because he placed ahead of Dexter Jackson, who dethroned Cutler the previous year.
Widely respected for his work ethic and grainy muscle detail, Warren and his teammate Johnnie Jackson always pushed the limits as active competitors. While some have suggested their training methods were too extreme, Warren stands behind the sacrifices that guided him through a successful career.
At 48 years old, Warren remains in spectacular shape, especially his lower body. In retirement, Warren occasionally shares training footage. Recently, fans were privy to a massive barbell back squat workout, and given his shape, some believe Branch Warren could do well at the upcoming 2023 Masters Olympia. However, Warren has publicly stated he’s stopped and won’t return to the sport.
Branch Warren Talks Training with Johnnie Jackson and How He Achieved Grainy Muscle Detail
According to Warren, bodybuilders usually don’t peak with muscle maturity until the mid-30s, late 30s, and sometimes in the 40s.
“I think the graininess just comes with – I think everybody – I was in my 20s when I did that first show and I think as a bodybuilder we don’t really mature until we’re in our mid-30s, late 30s when you mature and peak out- maybe even 40 for some people. As far as conditioning, I don’t think I can get fat. I mean seriously, I was always the lean kid. Even now.”
Warren credited genetics for staying lean and mentioned he wouldn’t become overweight even if he exclusively ate junk food.
“Right now, you could step on the Masters Olympia stage right now, I don’t even think you would have to diet,” said Dennis James.
“I don’t, dude, even if I started eating junk food every day, I don’t think I could get fat. That’s just my metabolism and the genetics. When you combine eating right with training and all that stuff, you get that look.”
In 2001, Warren and Johnnie Jackson began training together. Unlike today’s era of bodybuilders, Warren stressed that earning a pro card was once far more difficult than how the process unfolds today.
“I hooked up with Johnnie in 2001. Johnnie was out of the military. He got out of the military a few years earlier. We competed against each other several times as amateurs, he always beat me. We did the nationals, USA, the USA, for all our listeners just getting into bodybuilding, back then, it was really hard to turn pro. At the USA, they had like one pro card, so they’re might be 100 or 200 guys in the Open division, and in the different classes, they just gave out one pro card. You could win your class at the USA Championships and not go pro.”
“That’s how we learned. I mean, Ronnie didn’t have good form right, all these guys. I’m always in control of the weight and I never once, never once, did I tell people they need to train the way I train. If you can take something I do and incorporate it into your program, that’s a win for me. I do what works for me. I don’t ever criticize what somebody else does. You know, a 100 pounds is a 100 pounds. That’s the way I learned how to train. My thing was go to failure and get as much blood into the muscle as you can, rest and repeat.”
After sharing thousands of training sessions together, Branch said he could out-bench press Jackson but couldn’t come close to his training partner’s deadlift max records.
“I can out-bench him, but on max deadlift, he’d kill me man. I mean, he’d beat me by almost 100 pounds. He could pull, 38, 40, I think he got almost 850 in the gym one day. He’s a legitimate deadlifter. Squat, probably about the same,” Warren said. “Everyone talked about his legs, but he was doing the exact same workouts I did for 20 years. That motherfuc**r would get it, that just shows you genetics play a part man.”
“I don’t think he’s doing it,” said Branch Warren. “He’s still got all that muscle. Man, he could legitimately win that show if he gets ready for it. You know, I don’t think he is because his contest is the say day here in Texas; I think that’s kind of a dealbreaker for him.”
Warren Opens Up on Decision to Retire and Competing Naturally as Teenager
Warren kept it simple regarding his decision to retire, and mentioned he didn’t want to be ‘forced out.’.
“I think I know when to say when. What I didn’t want to do is hang around too long and get forced out, you know what I mean,” Branch Warren explained. “
In a trip down memory lane, Warren told Dennis James, Milos Sarcev, and Chris Cormier a story about trying to get steroids when he was 19 competing naturally. He shared that his coach disallowed anyone from talking to him about the substances until he was older.
“I was 21, 22, so, I tried to. I remember I’ll tell you a quick story, so I’m 19, and I’m getting ready for this show, and I’m like, I want to take stuff because everyone else is in the gym taking this stuff. So, Mark went, I asked Mark about it, he said, ‘You’re young man, you need to stay off that stuff, you’re not old enough yet.’ I’m like, ‘Fu** that.’ I started asking everybody to get something; he went and told everybody, I mean everybody, to not give me anything.”
In a recent Straight Outta the Lair podcast with Flex Lewis, Warren reflected on stepping away from the sport and wishes he could have called it a career with at least one Olympia title. Even though he never accomplished that goal, he was thankful to end his career with no major injuries.
Following a tenure of highs and lows, Branch Warren is a valued member of the bodybuilding community who continues to share training insight and knowledge with the newer generation of talent.
Watch the full video below, courtesy of the Muscle and Fitness YouTube channel:
Published: 17 April, 2023 | 11:42 AM EDT
Jeff Nippard Destroys A Killer Leg Day Workout
Fitness expert Jeff Nippard never ceases to amaze the fitness community with his science backed insights on training and nutrition. Recently, Nippard tackled a lower body training session and shared some insightful tips as he went along.
Jeff Nippard is a Canadian natural bodybuilder, powerlifter, fitness expert and personal trainer. He has carved a niche for himself in the YouTube fitness community with science backed content. Apart from years of training, Nippard’s knowledge comes from a bachelor’s degree in biochemistry.
Over the years, the Canadian has trained many natural bodybuilders and powerlifters. Nippard himself held the 2012 Mr. Junior Canada title and also had the Canadian national record for bench press attached to his name.
Nippard’s YouTube content revolves around sustainable and scientifically proven methods of training and diet. Over the last few months, he has shed light on topics like minimalist training principles and common nutrition mistakes. His six-part Push Pull Leg series based on minimalist training philosophy is also underway on his YouTube channel.
In his recent leg training session, Nippard trained with Layne Norton. He is a professional natural bodybuilder and a powerlifter who has led successful careers in both disciplines. He holds a bachelor’s degree in biochemistry and a PhD in Nutritional Sciences. As a result, the 38-year-old has also made significant contributions to the community with several publications. Norton guided Nippard to winning the Canadian National Gold Medal in 2012.
“He’s the first person who convinced me that you don’t actually need to eat clean to get shredded as long as you hit your macros,” Nippard stated.
Nippard attributes his knowledge of training and nutrition to Norton. So, let’s check out how the coach and student turned the clock back and got a good day’s work in.
Jeff Nippard goes through a science-based lower body training session
Warm-Up
Nippard and Nortan warmed themselves up with a few dynamic warm-up drills before jumping into the workout. They performed bird dogs and hip-Back opener for 5 reps per side and started the workout.
Exercise 1: Deadlifts
The duo took to the deadlifts next and worked their way up to one heavy top set of two reps (a heavy double). Nippard reiterated that one heavy set per week is enough to get most out of an exercise if you want to keep the volume low for injury prevention or if you don’t have a lot of time to spend in the gym.
“People confuse ‘what works’ with ‘optimal’. Is a single set per week ideal for strength? Probably not. However, for me it is much more important to be able to continuously and consistently be in the gym. If that means I should do a little bit less volume on the main lift so that I can stay healthy and stay in the gym, then that’s still better practically than what might be optimal in theory,” Dr. Layne Norton said.
Nippard and Lane performed a full warm-up pyramid to work their way up to the heavy top set. After performing the working set for two reps at 7 to 8 RPE, the duo moved on to the next exercise.
Exercise 2: Pendulum Squats
Nippard and Layne performed pendulum Squats as the second exercise of the lower body training session.
The pendulum Squats machine in Nippard’s gym offers great support to the lower back which is the reason it’s his favourite machine.
“And I find it offers a smoother movement path than a hack Squat. The counter balance is also behind you which I find makes it a little easier to get out of the hole and a little harder at the lockout. So that makes the strength curve feel very unique,” Nippard stated.
Additionally, the pendulum squat machine enables pushing close to failure safely which makes it a good hypertrophy exercise.
After a few warm-up sets, Nippard got a working set of 8 to 10 reps under his belt with an RPE of 9. Following this set, he moved on to the next exercise of the day.
Exercise 3: Glute-Hamstring Raises
This hamstring focused exercise followed the pendulum Squats. Nippard and Norton performed this movement on the glute hamstrings raise machine. It uses weight for assistance and not for resistance. Therefore, the less weight you use, the harder the movement gets.
The duo performed three sets of this movement for 8 to 10 reps and jumped into the next exercise.
Leg Extensions
Nippard and Layne Norton performed this quad isolation movement next to the Prime Fitness leg extensions machine. The machine has three plate horns and loading the plates on different weight horns emphasizes different aspects of the range of motion.
Loading the weight on the top horn emphasizes the stretch aspect while loading it on the middle horn spreads the load more evenly throughout the range of motion. However, using the bottom horn can help emphasize the contracted position at the top of the movement.
“If you think about where you are strongest in a leg extension, you are actually strongest at the beginning. So you’re strongest in the stretched position,” Norton said.
He added:
“Another point I like to make about leg extensions is you really want to get the leg Extensions so that the pad goes under the seat as far as possible. The further back this pad goes, the more stretch you get in the quads. There is pretty conclusive literature demonstrating that the stretched position is really critical for hypertrophy.”
Nippard and Norton performed three sets of leg extensions and focused more on the stretched position of the calves. They performed a few partial reps in the stretched position at the end of the set as an advanced intensity technique and took to the final exercise of the day.
Leg Press Toe Press
Jeff and Layne wrapped up the training session with this exercise to train the calves. They performed 3 sets of this exercise for 12 to 15 reps and called it a day in the gym.
Overall, the workout included:
Warm-up
Bird Dogs – 5 to 10 reps per side
Hip and Back Opener – 5 reps per side
Workout
Exercise 1: Deadlifts
First warm-up set – 4 to 5 reps with 45 percent of the weight you intend to use for the working set
Second warm-up set – 3 to 4 reps with 65 percent of the weight you intend to use for the working set
Third warm-up set – 1 to 2 reps with 85 percent of the weight you intend to use for the working set
Working set – 1 set of 2 reps (Heavy Double) @ RPE 7 to 8
Exercise 2: Pendulum Squats
Warm-up sets – 2 to 4 sets of 2 to 5 reps (gradually add more weight)
Working set – 1 set of 8 to 10 reps @ 8 to 10 RPE
Exercise 3: Glute-Hamstring Raises
3 sets of 8 to 10 reps
Exercise 4: Leg Extensions
3 sets of 10 to 12 reps
Exercise 5: Leg Press Toe Press
3 sets of 12 to 15 reps
Jeff Nippard’s YouTube content is a potent source of Pre-workout motivation and bodybuilding knowledge. Stay tuned with Fitness Volt for more such fitness content.
You can watch the full video here, courtesy of Jeff Nippard’s personal YouTube channel:
Published: 17 April, 2023 | 9:01 AM EDT
VOX Testing: Why Bodybuilders Must Be Tested Regularly
Many bodybuilders are increasingly getting obsessed with drinking breast milk. Yes, you read that right. What’s the first thing that comes to mind when you notice a grown man or woman taking breast milk meant for babies? Well, however, yuckish that mind sound, bodybuilders who have discovered its secret don’t care about naysayers. Supplemental breast milk comes with many fitness benefits only bodybuilders can explain.
But why human milk? Scientists and fitness experts have been scratching their heads to try and answer this. And although there isn’t sufficient data to support breast milk’s effectiveness in enhancing muscle growth, users have some positive results. In this article, we will try to find out the possible reasons bodybuilders have resorted to taking breast milk as a supplement.
What Science Says
It is important to note that breast milk is the most complex, nutrient-rich food for babies for all mammals. Babies derive many benefits from breast milk, including immune-boosting sugars and development nutrients. No wonder every bodybuilder wants a piece of this magical natural product to have the edge over their opponent. Breast milk has no side effects, unlike other synthetic products bodybuilders use as supplements.
Related Article:: Horse Chestnut and Other Supplements to Get Rid of Water Retention
The formula has been known to promote development in bodybuilders, just like it does babies. Bodybuilders will go to any length to build muscle and strength. There is a notion that bodybuilders are selective about the kinds of foods they take, and it is for the right reasons. It is not every meal you take that helps you to achieve your fitness goals. Importantly, bodybuilders must watch out for their diet lest they consume something that reaches the opposite of what they want as far as fitness is concerned.
Benefits of Supplemental Breast Milk to A Bodybuilder
There is a significant amount of protein in breast milk. It is one of the best sources of protein for athletes and bodybuilders. Bodybuilders take breast milk because it increases muscle growth, helps with recovery, and contains a lot of protein. Breast milk comprises between 50 and 60 percent water, 25 to 35 percent carbohydrates, and 10 to 15 percent protein.
It also contains fat, which is mainly in the form of triglycerides (which are a type of fat). It has plenty of vitamins and minerals that are important for bodybuilders. Breast milk also has immune-boosting properties that help fight bacteria and pathogens in the human body. While it is not as easy as a shake, breast milk can be stored in an airtight container in the refrigerator for up to 72 hours.
It is a good idea to store it if you are on vacation and need to keep fit. The B vitamin, niacin, is also in breast milk. It helps absorb other B vitamins in the body, and it helps fight off infections. The amount of protein in this milk is a significant part of what makes it a valuable source for bodybuilders. The amount of protein in breast milk is also essential to bodybuilders because they need a lot of protein in their diets.
Must Read:: What Are The Stages of Topical Steroids Withdrawal?
Preparing Supplemental Breast Milk At Home
If you’re going to prepare breast milk at home, then it is much easier than buying it from the store. To make a protein shake, mix 10-12 ounces (3/4 to 1 cup) of breast milk in one blender container with 15-20 ice cubes. Add 1/2 teaspoon of vanilla extract and 6-8 ounces of your favorite fruit juice (fruit or vegetable). Blend until smooth. You can also replace the fruit juice with water or soy milk, but you lose the nutritional benefits that come with breast milk.
Oprah Winfrey’s Take on Supplemental breast milk
Oprah Winfrey famously drinks a cup of breast milk daily, claiming it helps her sleep better and improves her skin. Some say that eating foods from animal sources such as meat, dairy, and eggs is bad for you because they contain cholesterol, saturated fats, and high omega-6 fatty acids. However, it is no secret that these products are, in fact, quite nutritious and healthy for the bodybuilder. When switching to a vegan diet to lose fat or enhance physical performance, athletes must carefully consider their intake of vitamins A, D, B12, and C.
Breast Milk Vs. Regular Supplements
Regular supplements are often extracted, purified, and concentrated on offering a high dosage of their key ingredient. The downside of this is that they don’t always provide the benefits associated with the original food. As an example, red wine contains antioxidants known to promote heart health. However, most red wine supplements are synthetic and have such a low concentration of these antioxidants that you need to drink about ten bottles for the same effect as one bottle of regular red wine.
When combining multiple supplements, it’s essential to consider that many of these substances have different effects (see the “When You Shouldn’t Take It” section below). Certain supplements may also interfere with each other. For example, some people find that they can exercise better when taking creatine along with the amino acid L-arginine. However, others find that this combination causes a headache. In general, it would be best not to accept these two supplements.
The Downside of Regular Supplements
Supplements are a great way to help bodybuilders reach their goals. However, there are some disadvantages to some supplements for bodybuilders. For example, there could be side effects from using these supplements. It is essential to research what the side effects might be before starting a supplement. It is not always necessary to use supplements to get the nutrients you need in your diet. Eating at least five servings of fruits and vegetables daily will get all the vitamins and minerals your body needs.
Some supplements may be necessary for bodybuilders, others could improve their performance, and others are just for fun. Some joint supplements for bodybuilders include creatine, protein powders and bars, glutamine, BCAA’s or leucine-enrichened proteins/whey products, multivitamins, and supplements for testosterone.
The main disadvantage of supplements is that they may contain harmful ingredients or too much of a particular nutrient. For example, creatine has been shown to cause liver damage in doses higher than the recommended daily allowance, so it is best to use it only when necessary. Other side effects could be allergic reactions or infections from bacteria found in supplements. Researching the potential side effects before taking any supplement is a good idea if you are going to use the supplement.
Breast Milk in The Black Market
Supplemental breast milk is sold for $1.50 per ounce, a popular item on the black market. Breast milk in the black market is a relatively new phenomenon. It started with the rise of the internet and social media, which made it easier for mothers to connect.
It’s a booming business that has been fueled by increasing demand from parents who are unable to breastfeed their children or by those who want to try out breastfeeding before they commit to it .” Due to the high demand, breast milk is now being sold in online marketplaces and real-life stores,” says Caroline Dyas, Senior Lecturer of Sociology at Goldsmiths College. “From a sociological perspective, there are many reasons why people buy or sell breast milk.”Breastfeeding rates worldwide have been steadily increasing as more mothers choose not to use formula because they believe it has adverse health effects.
Formula companies have responded by creating products that mimic the effects of breast milk, and as a result, demand for human milk has increased. The trade-in breast milk is also driven by the rise of “natural parenting” – a movement emphasizing breastfeeding over formula feeding. These mothers believe professional support and resources are insufficient to enable parents to breastfeed their children exclusively. “Women who want to get into the business often have difficulty finding lactating donors,” explains Dyas. “As a result, it’s straightforward for these.
Is Breast Milk Legal?
In the United States, buying or selling human breast milk is illegal, but providing breast milk for free is not unlawful. Women can be paid by companies that make formulas and baby food in exchange for their donated breast milk. Organizations like the Human Milk Banking Association of North America and Mothers’ Milk Bank of North Dakota have helped establish banks around the US where women can donate their excess breast milk without penalty.Breast milk is often donated for research in Japan because it is considered a superfood. To prevent breast milk from being in short supply, many women are attempting to donate their milk. This has created a market for human milk and its derivatives, such as infant formula, developed or improved over time by companies such as Nestle and Mead Johnson.
Overall
Breast milk is an excellent source of nutrients and is much better for bodybuilders than cow’s milk. The advantages of breast milk to bodybuilders are many. Breast milk contains the perfect balance of protein, fat, and carbohydrates, making it an excellent post-workout drink. It also has all the essential vitamins and minerals that your body needs to recover from a strenuous workout.
Supplemental breast milk is not just for kids. The protein in breast milk can help build muscles in adults too. Although there are other ways to get protein, it’s still a good option for lactose-intolerant bodybuilders or those who don’t like meat products. It is not uncommon for people to have intestinal issues when they eat meat. They may also think it’s easier to avoid meat altogether and give their bodies a break from saturated fat. With this in mind, breast milk has a much lower impact on the body and often includes less saturated fat than meats.
A theory exists that consuming these foods may allow the body to produce more human growth hormone (HGH), thereby increasing muscle and lean body mass in the short term. There is no scientific evidence to support this claim, however.
Also Read:: Are HMB Supplements Better than Steroids? – Research Review
Incline Hex Press Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Nothing says ‘ripped’ better than a striated chest. The problem is that most folks limit their chest workouts to the bench press, dumbbell press, and machine press, and although these exercises are great for building chest size and strength, they aren’t the best to improve your inner pecs.
The dumbbell fly is the most popular free-weight exercise for improving inner chest conditioning. However, it is far from perfect. Most exercisers can only lift half on this exercise of what they can on the dumbbell press. Try to push the envelope on the dumbbell fly, and you’ll feel more tension in your shoulder rotator cuffs and biceps than your pecs.
The dumbbell hex press is the perfect fix to this problem. This exercise requires you to press two dumbbells into each other while holding them over your chest using a neutral (palms facing each other) grip. Since this exercise requires you to squeeze two dumbbells together, it is also known as the “squeeze press.”
The upper chest is a lagging muscle group for most people. Even when lifters succeed in building half-decent upper pecs, their upper inner chest definition is non-existent. The incline hex press fixes this!
The incline hex press promotes a better mind-muscle connection with your pecs as you’ll actively press the dumbbells into each other, leading to a sick muscle pump. The blood carries oxygen and nutrients to the working muscles, boosting hypertrophy.
In this article, we go over everything you need to know about the incline hex press, including its benefits, most common mistakes, muscles worked, and the best variations and alternatives for adding variety to your workouts.
What is an Incline Hex Press?
The incline hex press is a dumbbell press variation that focuses on the upper-inner pecs, which is an underdeveloped muscle group for a majority of lifters. You perform this lift on an incline bench set at a 45-degree angle with the floor.
The hex press got its name from the hexagonal dumbbells that are used to perform this exercise. You could also perform the incline hex press with round plate dumbbells; it can, however, increase your triceps engagement as you’ll constantly have to balance the weights throughout the range of motion.
Since the hexagonal dumbbells have flat sides, they stay in place while you’re squeezing the two dumbbells together. Pressing two round dumbbells into each other can result in the dumbbells slipping.
The incline squeeze press might look finicky, but it will set your inner pecs on fire. Unlike the conventional dumbbell press exercises that limit the pectoral muscle contraction to the top of the movement, the incline hex press keeps your muscles under constant tension throughout the range of motion.
Muscles Worked During Incline Hex Press
The incline hex press works the following muscles:
Chest
The incline hex press primarily works your pectoral muscles. The exercise setup and your hand placement will emphasize your upper-inner chest. You must follow a full range of motion for optimal pec stimulation.
Shoulders
Incline chest press exercises result in anterior deltoid engagement. If you feel greater tension in your front delts than your upper-inner pecs, lower the incline of the bench and slow down your rep tempo.
Triceps
All pressing movements involve the triceps; the incline hex press is no different. Avoid locking out your elbows at the top of the movement to limit your triceps engagement.
Benefits of Incline Hex Press
Adding the incline hex press to your training regimen entails the following benefits:
Build Muscle Mass and Strength
Doing the incline hex press regularly will help develop your upper chest and improve your physique aesthetics. Research has shown that performing 3-4 sets and 8-12 reps of an exercise using an appropriate weight is optimal for inducing hypertrophy. [1]
Keeps the Chest Under Constant Contraction
The incline hex press requires squeezing the dumbbells together throughout the range of motion. Actively pressing the dumbbells together keeps your inner pectoral muscles engaged for the duration of the exercise, resulting in sick muscle pumps. It is also more optimal for inducing muscle tissue growth than exercises where you can only contract your muscles once throughout the ROM.
Boosts Mind-Muscle Connection
Since you are actively squeezing the dumbbells during this exercise, it helps achieve a better mind-muscle connection, delivering better muscle pumps. Furthermore, this enhanced mind-muscle connection will also carry over to other exercises.
Your Elbows are Less Likely to Flare
Many lifters tend to flare their elbows during conventional chest press exercises, such as the barbell bench press and dumbbell bench press. Not only does flaring your elbows remove tension from your chest, but it also overexerts your shoulder rotator cuffs, increasing your odds of injury. Because you’ll be pressing the dumbbells against each other in the incline hex press, your elbows will automatically pull into your sides, allowing better pectoral engagement.
How To Do Incline Hex Press
This is how to perform the incline hex press with the correct form:
Steps:
Set the upper pad of an incline bench at a 45-degree angle with the floor.
Lie supine on the bench with your feet flat on the floor while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
Maintain the natural curvature of your spine, as it will help in better upper pec stimulation.
Hold the dumbbells over your chest and press them into each other.
While pressing the dumbbells into each other, extend your elbows and raise the dumbbells toward the ceiling.
Your arms should be perpendicular to the floor at the top of the movement.
Pause and contract your pecs at the top.
Slowly return to the start position.
Repeat for recommended reps.
Incline Hex Press Tips:
Keep your core braced throughout the exercise. It will improve your balance and stability.
Avoid locking out your elbows at the top, as it will remove the tension from your pecs and put it on your elbows and shoulders.
There should be enough distance between your lower back and the bench for your hand to pass through. This ensures that your chest is raised, resulting in better pectoral engagement.
Keep your chin tucked in throughout the exercise. It will help contract your pecs.
Squeeze the dumbbells as hard as possible throughout the range of motion to get the most out of this exercise and achieve a nasty inner chest pump.
This exercise is as much about pressing the dumbbells into each other as it is about performing the dumbbell press movement.
In This Exercise:
Target Muscle Group: Chest
Secondary Muscle Groups: Shoulders and Triceps
Type: Strength
Mechanics: Compound
Equipment: Dumbbells
Difficulty: Beginner
Best Rep Range:
Hypertrophy: 8-12
Strength: 1-5
Common Mistakes While Performing Incline Hex Press
Avoid these lapses to reduce your risk of injury and make the most of the incline hex press:
Not Squeezing the Dumbbells
Due to being accustomed to the conventional pressing exercises, many lifters tend to focus more on the pressing movement rather than pressing the dumbbells into each other during the incline hex press, resulting in inadequate inner pec engagement.
Pressing at an Angle
Some exercisers push the weights up and in front of their chest during the concentric (upward) motion of the incline chest press. It is more evident in lifters whose shoulders overpower their chest. Pressing the dumbbells at an angle results in greater anterior delt engagement. You must make sure that the dumbbells move vertically throughout the exercise.
Going Too Heavy Too Soon
Lifting too heavy on the incline hex press will limit your range of motion and your ability to squeeze the dumbbells together. You must focus on nailing your exercise form to get the best bang for your buck in this exercise.
Variations and Alternatives of Incline Hex Press
Add the following incline hex press variations and alternatives to your training regimen to build a barrel chest:
Medicine Ball Incline Hex Press
The medicine ball incline hex press involves holding a medicine ball between the dumbbells. This variation allows you to maintain parallel forearms throughout the range of motion, reducing the strain on your shoulder rotator cuffs.
Steps:
Set the back of an incline bench at a 45-degree angle with the floor.
Sit on the bench while holding a dumbbell in each hand using a neutral grip and a medicine ball on your lap.
Squeeze the ball between the dumbbells, lie on the bench, and bring the ball and dumbbells over your chest.
While maintaining the natural curvature of your spine, press the dumbbells toward the ceiling.
Make sure you press the medicine ball between the dumbbells throughout the range of motion.
Slowly return to the start position.
Rinse and repeat.
Pro Tip: Since this exercise requires holding a medicine ball between the dumbbells, ensure you use a weight you can control comfortably. You don’t want the ball crashing into your face between the reps.
Smith Machine Hex Press
The Smith machine hex press is a great exercise for advanced lifters as it allows you to go super heavy. You will need a V-handle bar for this exercise.
Steps:
Place a flat bench under the Smith machine barbell, so it is perpendicular to the bar.
The bench should be placed on one side of the barbell.
Place your upper back on the bench and your feet on either side under the bar.
Adjust the V-handle under the bar so it is above and in the center of your chest. Grab the handle with a supinated grip.
Ask your training partner to unrack the barbell.
Slowly lower the bar to your chest.
Press the bar to the ceiling.
Repeat for recommended reps.
Pro Tip: You must focus on pushing your hands toward each other while performing this exercise to fire up your inner pecs.
Incline Plate Press
The plate press is an excellent exercise for beginners who can’t balance the dumbbells in the hex press and folks who don’t have access to dumbbells.
Steps:
Lie on your back on an incline bench.
Hold a weight plate over your chest between your palms so it is in the center of your chest.
Your hands should be at the center of the weight plate, and the plate should touch your chest at the bottom.
While pressing your hands into the plate, extend your elbows.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Since you’ll be holding the plate at its center, it will limit your range of motion compared to using dumbbells. You can compensate for it by squeezing your pecs for longer at the top.
Svend Press
The Svend press is a variation of the plate press. It is done standing and involves pressing two weight plates into each other.
Steps:
Stand upright with a shoulder-wide stance.
Hold two 5-10-pound weight plates between your palms.
Press the plates together and hold them in front of your chest.
Extend your arms in front of you so they are parallel to the floor.
Slowly return to the starting position.
Pro Tip: Press your hands actively into the plates throughout the range of motion for optimal inner chest stimulation.
Check out our complete Svend press guide here!
Incline Neutral-Grip Dumbbell Press
Some people experience shoulder rotator cuff discomfort while performing the conventional dumbbell press. The neutral-grip dumbbell press pulls your elbows toward your sides, reducing the strain on the troubled muscles and tendons.
Steps:
Lie on an incline bench while holding a dumbbell in each hand using a neutral grip.
The dumbbells will be at the sides of your chest and over your shoulders at the starting position.
Lift the dumbbells toward the ceiling by extending your elbows. Bring the dumbbells together during the concentric (upward) movement.
Pause and contract your pecs at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Ensure that the dumbbells are moving straight up and down. Lifting the weights at an angle reduces the tension on your upper pecs and puts it on your front delts.
Check out our complete neutral-grip dumbbell press guide here!
Decline Close-Grip Push-Up
This is an incredibly effective exercise for folks who train at their homes and do not have access to weights. The decline close-grip push-ups focus on your upper inner pecs without overtaxing your joints.
Steps:
Place your feet on an elevated surface like a chair or table.
Place your hands next to each other on the floor. Your thumbs should be touching.
Your body, from head to heels, should be in a straight line throughout the exercise.
Slowly lower your chest to the floor by bending your elbows.
Your chest should be touching or a few inches off the floor at the bottom.
Return to the starting position.
Rinse and repeat.
Pro Tip: Perform this exercise on parallettes to increase your range of motion and better stimulate your inner pecs.
Check out our complete close-grip push-up guide here!
Wrapping Up
The incline hex press is an incredibly effective exercise for working your upper-inner pecs. It keeps constant tension on your target muscles throughout the range of motion without overburdening your shoulder rotator cuffs.
The incline hex press can also boost your mind-muscle connection, which will carry over to other exercises. Add this movement or one of its alternatives and variations in each training session to bring up your inner pectoral muscles. Best of luck!
References
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Shoulder Pain When Doing Overhead Triceps Extensions? Possible Causes and Solutions
The overhead triceps extension, also known as the French press, is one of the best ways to target the long head of your triceps. Hitting this triceps head means putting your arms into flexion, and the best way to do this is to raise them overhead.
Overhead triceps extensions take the target muscles through a large range of motion and provide the triceps with a deep stretch at the bottom of each rep. If you are serious about developing horseshoe triceps, overhead extensions are an excellent option.
However, this exercise has a downside: it can also cause shoulder pain. Pain in the stabilizing muscles is only to be expected and nothing to worry about. In contrast, joint pain could indicate that something more serious is wrong and needs fixing.
In this article, we reveal the possible causes of shoulder pain while doing overhead triceps extensions and how to prevent it.
Causes of Shoulder Pain During Overhead Triceps Extensions
There are several reasons that overhead triceps extensions can cause shoulder pain. Some are easy to fix, while others are less so. Some causes of shoulder pain may require rest or medical attention.
Seated Dumbbell Overhead Triceps Extensions
Use the following information to determine why overhead triceps extensions hurt your shoulders.
Poor mobility
Overhead triceps extensions involve raising your arms so your biceps are next to your ears. This requires above-average shoulder joint mobility, and your lats, pecs, and delts must also be flexible.
Tight muscles or immobile joints mean you’ll have to strain to get your arms into the correct position for overhead triceps extensions. Needless to say, if this is difficult for you to do, shoulder pain may be the result.
Related: Five-Minute Mobility Workout for Lifters
Improper technique
Many lifters turn overhead triceps extensions into a bastardized behind-the-neck overhead press. This may be because they lack the mobility necessary to get into the right position, are using too much weight, or simply don’t know any better.
There are two ways to perform most exercises – the right and the wrong way. The right way is generally safe, comfortable, and keeps the tension on the target muscles. The wrong way compromises your joints, takes stress off the target muscles, and is more likely to cause injuries.
Overhead triceps extensions are quite an unforgiving exercise, and even small technical errors can cause pain in all the wrong places.
Poor posture
Posture is the alignment of your joints, and it can be good or bad. Bad posture, such as rounded shoulders or slouching, makes it much harder to get into the correct position to do overhead triceps extensions safely.
This poor posture means you’ll need to change your technique to perform the exercise. Invariably, this puts more stress on your shoulders than it does your triceps.
Using too much weight
Overhead triceps extensions are an isolation or single-joint exercise. Once your upper arms are next to your head, only your elbows should move. Such a strict movement means you won’t be able to lift a lot of weight. As a result, overhead triceps extensions work best with light to moderate loads and medium to high reps.
However, despite this, some exercisers try to use very heavy weights with overhead triceps extensions, which puts a lot of stress on all the muscles and joints involved, including the shoulders.
An underlying shoulder problem
Shoulder problems are common among bodybuilders and weightlifters. The shoulder is a very hard-working joint and is involved in virtually every upper-body exercise you perform. As such, many lifters have chronic shoulder problems, such as bursitis, tendonitis, strains, and sprains.
While you might be able to do some exercises without pain, the overhead triceps extension involves an awkward arm position. Because of this, they may aggravate any existing shoulder injuries.
Not warming up properly
Warming up is crucial as it prepares your body for the workout and exercises you are about to perform. Overhead triceps extensions need a thorough warm-up because of the position of your arms. Not warming up could mean your shoulders feel stiff and immobile, which could cause pain if you force your upper arms up and next to your ears.
Poor shoulder stability and strength
While overhead triceps extensions are undoubtedly an arm exercise, you need strong, stable shoulders to keep your biceps next to your ears. Weak deltoids or unstable joints could cause shoulder pain, despite not targeting them directly.
Lack of shoulder muscle endurance could also mean your deltoids fatigue before your arms, and you’ll feel them burning painfully toward the end of your set.
Overhead triceps extensions don’t suit your body type
Exercise is good for everybody’s body. However, because of biomechanical differences such as shoulder width and arm length, not all exercises suit all lifters. Despite warming up, using good form, and lifting a sensible weight, overhead triceps extensions may still hurt your shoulders.
It’s not the exercise’s fault, but your genetics. Don’t worry, though; there are other ways to train your triceps long head.
How to Prevent Pain When Doing Overhead Triceps Extensions
Now that you know the possible causes of shoulder pain when doing overhead triceps extensions, here are some strategies to avoid it.
Warm up properly
Warming up increases tissue temperature, blood flow, joint mobility, and muscle flexibility. These things make getting your upper arms into the correct position to do overhead triceps extensions easier, reducing the risk of shoulder pain.
Focus on your shoulders, upper back, and elbows when preparing for overhead triceps extensions.
A warm-up for strength training should include the following:
Pulse raiser (light cardio)
Joint mobility
Dynamic flexibility
Movement prep/practice reps
Read more about warming up for strength training here.
Stretch your lats and pecs
It’s generally best to avoid statically stretching muscles before training them. Static stretches can reduce force production and make you weaker. However, with overhead triceps extensions, stretching your pectoralis major and latissimus dorsi should make achieving and maintaining the correct arm position easier.
Don’t worry about losing strength for your workout, as these muscles are not directly involved in overhead triceps extensions.
Check out this article to learn more about stretching your pecs and this article to discover the best exercises for stretching your lats.
Practice and perfect your technique
While overhead triceps aren’t the most technical bodybuilding exercise, they’re not the simplest, either. If you are new to this movement or have picked up some bad habits and don’t do them as cleanly as you should, it’s time to start practicing and mastering your form.
Do this exercise with a light dumbbell to ensure you are performing it correctly. Use a mirror or training partner for feedback. Also, consider videoing yourself for a post-set analysis. Do practice sets before your main workout and a few more before or after your other workouts so you can work on your form.
Fix whatever technical errors you spot to reduce your risk of shoulder pain.
Try using different training implements
There is more than one way to do overhead triceps extensions. Dumbbells might be the most common, but you may find cable or barbell overhead triceps extensions more common. You can also use an EZ bar or a “triceps bomber” bar, which has parallel grips.
All these options put your hands and upper arms in a slightly different position, which may be more comfortable for your shoulders.
Cable Overhead Triceps Extensions
Use lighter weights and a slower tempo
If heavy weights hurt your shoulders, but light weights don’t challenge your triceps enough, try doing your reps more slowly. So, instead of the usual one-second up/one-second down tempo most lifters use, try a 2:2 or 3:3 tempo.
Lifting and lowering more slowly makes light weights feel heavier while taking stress off your joints.
You don’t have to lift heavy weights to fatigue your muscles; a slower tempo and light weights can be just as challenging.
Strengthen your rotator cuff
Overhead triceps extensions require strong rotator cuff muscles to stabilize your shoulder joint. The rotator cuff is the collective name for the small muscles beneath your deltoids.
The muscles that make up your rotator cuff are:
These muscles are often weak and the cause of many shoulder problems. Strengthen your rotator cuff by performing cable or resistance band internal and external rotations.
Fix your posture
Poor posture, especially a slouched upper back and rounded shoulders, makes it impossible to get your arms into the correct position to do overhead triceps extensions. Trying to do this exercise when you’ve got bad posture puts a lot of stress on the shoulders.
Pronged sitting and too much time using screens mean that many people have poor posture.
It’s beyond the scope of this article to tell you how to fix your posture, but stretching your chest and strengthening your upper back with face pulls and band pull-aparts will help. Mobilizing your thoracic spine will also be beneficial.
Get any underlying shoulder problems diagnosed
If your shoulders hurt despite using these tips, you may have an underlying joint, tendon, or muscle problem that needs diagnosing and fixing. While muscle pain in the areas you are training is normal, pain in nearby muscles and joints is not.
Pain is your body’s way of saying something is wrong, and it’s best not to ignore it. Training through pain is a great way to make minor injuries worse.
If overhead triceps extensions hurt your shoulders, stop doing them and find out the source of your pain.
Use alternative exercises
While overhead triceps extensions are an effective exercise, they aren’t the only way to target the triceps long head. There are other exercises that are just as effective but put much less stress on your shoulders.
Good options include:
Take overhead triceps extensions out of your workouts and do any of these shoulder-friendly arm exercises instead.
Frequently Asked Questions
Do you have a question about shoulder pain and overhead triceps extensions? That’s okay because we’ve got the answers!
1. I had sudden shoulder pain during overhead triceps extensions. What should I do?
Sudden onset or acute pain suggests you may have strained a muscle or sprained a ligament. In either case, you should stop what you’re doing to avoid making your injury worse.
Depending on the severity of the damage, you may also need to use RICE (Rest, Ice, Compression, and Elevation) to promote recovery.
Do not return to training until the pain has subsided. If the pain is severe, get it checked out by a medical professional. You can still work out, but you must avoid aggravating the injured area. Train around the injury and not through it!
2. Are overhead triceps extensions safe?
Overhead triceps are not the riskiest triceps exercise, but nor are they the safest. They tend to place a lot of stress on the shoulder joint and can be uncomfortable. However, providing you have stable, mobile shoulders, and perform them with good form, it would be an exaggeration to say that overhead triceps extensions are dangerous.
3. Do I even need to train my long triceps head separately?
While isolating any of the three triceps heads is impossible, you can emphasize each one by altering the position of your upper arm. Bodybuilders often do this to create the perfect horseshoe-shaped triceps.
However, suppose you are a recreational lifter who doesn’t care about developing a championship-ready physique. In that case, you probably don’t need to train the long head separately. General triceps training will most likely give you the results you want.
4. Can I do overhead triceps extensions even though they hurt my shoulders?
Just because you can do something doesn’t mean you should! Pain is your body’s way of telling you to stop and that something is wrong. Training through pain is a good way to turn a minor injury into something more significant.
If overhead triceps extensions hurt your shoulders, try to determine the cause of the problem and then apply the solutions outlined in this article. And remember, the overhead triceps extension is NOT compulsory, and there are plenty of other exercises you can do that are far more shoulder-friendly.
5. Are single-arm triceps extensions safer or better than the two-armed version?
We all respond to exercises differently, and you may find that single-arm overhead triceps extensions are more comfortable than the regular version. Try them and see! They involve a very similar movement, but using one arm at a time means you may be able to position your shoulder at a more forgiving angle. You can also use your free arm for stability and support.
Closing Thoughts
Just because overhead triceps extensions are effective for building muscle doesn’t mean you have to do them. If they bother your shoulders, you should seek alternatives. After all, there are plenty of similarly effective exercises that target the long head of your triceps.
However, if overhead triceps extensions hurt your shoulders, it may not be the fault of the exercise. For example, your shoulder pain could be the result of poor posture, inadequate mobility, a weak rotator cuff, or using too much weight.
Fix these problems, and you may find that overhead triceps extensions no longer cause discomfort.
Remember, though, you should avoid training through pain. Don’t ignore it, as it could be an indicator that something is wrong. The pain could get worse if you fail to do something about it.
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