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4 Awful Strength Training Mistakes You’re Making That Cost You Muscle
Have you been working out for a while now but have seemed to hit a plateau? Perhaps, it’s because you’re making one of the common muscle growth mistakes below.
Initially, when you start working out, you may see a lot of muscle development. That’s due to the “newbie” gains everyone sees when they’re not used to lifting weights. Unfortunately, many people eventually stall out after this initial beginner phase. They’re in the gym consistently, yet they’re not moving the needle forward when it comes to making actual progress.
If that’s you, fortunately, it’s an easy fix once you cut these mistakes out below.
1. Not following a plan
If you’re going into the gym and doing random workouts every time, then you’re missing out on muscle for sure. It may seem beneficial to mix up your workouts as often as possible, but it’s actually counterproductive. A lot of the progress you’ll get from the gym comes from a structured and strategic plan (1).
random actions lead to random results.
Some people may not know which workouts to do, so they just go into the gym and pick movements on the fly, or maybe they’ve heard of the term “muscle confusion” which means that you want to mix up your movements for your body to continue to grow without adapting to the same movement.
Although part of this is true, you don’t want to mix up your movements as often as claimed. Yes, your body will eventually adapt to the workouts you’re doing, which is why it’s good to switch up your workouts periodically. However, it takes time before your body adapts and you’ll want to utilize this time to maximize muscle growth.
Master a Few Key Movements
Muscle growth is the byproduct of how strong you’re getting. The stronger you are, the more muscle you’ll have. And for you to get really strong on a movement, you’ll need to stick with the same exercise for enough time to build adequate strength. For your body to grow, you’ll want to master just a few key movements and stick to those same movements for 6-8 weeks. That’s the sweet spot.
That’s enough time for you to build as much strength and muscle as possible targeting key muscle groups, while also not too long for your body to become stagnant to the movements. After about 6-8 weeks though, you’ll want to switch up your movements to target muscle you aren’t hitting and to make sure your body doesn’t become too accustomed to the same movements.
Of course, it’s important that you mainly do compound movements, including barbell shoulder press and barbell squats for the best results.
2. Not tracking your workouts
Not only do you want to follow a training plan, but you also want to track the workouts you’re doing. This is important. You don’t want to go into the gym every time not knowing the weight, reps, and sets you did the time before. This makes your workout regimen disorganized and leads to less muscle growth.
That’s because you won’t be able to push yourself to your fullest capability if you aren’t doing weight and reps you should be doing necessary for muscle growth. Without knowing what you did in your prior workouts, you’re leaving muscle on the table. If you bench pressed 225 pounds for 5 reps last time, but you didn’t log it so you don’t remember, and this time you only bench pressed 215 pounds for 5 reps, it’s going to be much harder to build muscle.
We recommend you log your workouts through a notepad or training app. Just using a fitness tracker is linked to an increase in activity (2). This will ensure you remember everything you did in your workouts so that you can build a Greek God/Goddess physique.
When it comes to muscle growth, every rep, set, and weight you use is vital, especially if you’re past your “newbie” gains. Your muscle only grows when you place a stimulus on it greater than what it’s used to.
3. Omitting the progressive overload principle
According to legend, there was a fella named Milo of Croton who was a champion wrestler of ancient Greece; he was known for his incredible strength and athleticism. One day when he was roaming the hills of Italy, he stumbled upon mankind’s greatest secret to muscle growth. He found a calf near his home and decided to carry it on his shoulders every day for four years. Each day, the calf got bigger until it grew to a full-blown bull. Since the weight Milo carried increased each day — due to the growth of the calf — he became incredibly strong and muscular. This is all because of the potent effects of the progressive overload principle.
Tracking your workouts go hand in hand with this principle. Basically, the progressive overload principle is increasing the overload you place on your muscle.
In order for your muscle to grow, it must be forced to adapt to a tension it has not yet experienced.
You can do this by increasing the reps, sets, or weight (or the size of your pet you haul around town) (3). For example, if the previous time you did barbell bench press you did 3 sets of 225 pounds for 5 reps, next time you do them you’ll want to aim for 6+ reps with 225 pounds, or you’ll want to increase the weight to 230 pounds.
Of course, if you don’t track your workouts, you won’t be able to practice the progressive overload principle though.
4. Doing too much volume
This may sound contrary, but the reason doing too much volume is bad for muscle growth is twofold. For one, you risk overtraining and not getting the recovery your body needs to grow. For two, typically, when you’re doing too much volume it means you aren’t doing enough weight and focusing on strength. As aforementioned, how strong you are is directly related to how much muscle you have.
So you don’t want to focus on doing more volume for your muscle to grow, you’ll want to focus on getting stronger. And when you’re focusing on strength, you’ll want to keep your volume lower. That’s because for you to use the most weight you’re capable of using each set, you won’t be able to do too many reps or sets.
Training for volume has its time and place and is especially beneficial for bodybuilders and for that final layer of muscle that you want, but it’s not where the majority of your muscle growth comes from. It comes from strength training.
Funny enough, this study shows that high volume training and low volume training provide similar improvements in body composition (4).
There are sarcoplasmic muscle growth and myofibril muscle growth. Myofibril muscle growth gives you the bulk of your muscle and builds dense muscle. It comes from strength training. The last 10-20% of muscle growth comes from training for volume — sarcoplasmic muscle growth. You’ll mainly want to focus on myofibril muscle growth for a well-developed and athletic physique.
In order to do this, I recommend you lift weights in the 5-8 rep range and do 2-4 sets per exercise. This will ensure that you’re using heavy enough weight to spark muscle growth while making sure you’re able to push yourself each set and not overtrain.
Conclusion
After your beginner gains start to stagnate, many lifters plateau since they’re making one of the common mistakes above. Cut these lifting mistakes out and your body will continue to grow again.
For optimal muscle growth, it’s important to follow a structured workout plan, track your workouts, increase the weight you lift as often as possible, and not overload your muscles with too much volume.
Follow us on Instagram, Facebook, and Twitter for more training tips.
References
1 – Strategic Planning: Why It Makes a Difference, and How to Do It. (2009). Journal of oncology practice, 5(3), 139–143. https://doi.org/10.1200/JOP.0936501
2 – Laranjo L, Ding D, Heleno B, et alDo smartphone applications and activity trackers increase physical activity in adults? Systematic review, meta-analysis and metaregressionBritish Journal of Sports Medicine Published Online First: 21 December 2020. doi:10.1136/bjsports-2020-102892
3 – Evans JW (2019) Periodized Resistance Training for Enhancing Skeletal Muscle Hypertrophy and Strength: A Mini-Review. Front. Physiol.10:13. doi: 10.3389/fphys.2019.00013
4 – Thomas, M. H., & Burns, S. P. (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. International journal of exercise science, 9(2), 159–167.
How To Get A Better Chest Day Pump
Tips for a Better Chest Day Pump
Almost all men who workout desire a wider chest. A broader and fuller chest can make you stand out of the crowd other than the fact that it adds a dash of masculinity to your personality.
A muscle pump is critical to the development of your muscles. The pump is when blood rushes to your working muscles and carries lactic acid and nutrients along with it. Developing your chest can be hard if you’re unable to recruit all your pectoral muscles during your workouts.
Pre-Exhaust Your Pecs
Most people start their chest workouts with the good old barbell bench press. While there is no denying the fact the bench press is a great exercise, performing an isolation exercise like the cable flyes can result in a better chest pump.
Performing the cable flyes at the beginning of your workouts will exhaust your pecs and you won’t have to lift as big weights as compared to what you would’ve to lift if you started off with the bench press.
Use a Pre-Workout Supplement
Pre-workout supplements can be incredibly effective in helping you get a pec pump during your workout. Pre-workout supplements have ingredients like nitric oxide, beta alanine, caffeine, beetroot extract, etc. which can help in achieving and amplifying muscles pumps.
Not only will the pre-workout supplement help you get a muscle-ripping pump but will also improve the quality of your workout by delaying fatigue, improving your focus and mind-muscle connection.
Add Isolation Exercises To The Mix
Compound (multi-joint) exercises like the bench or dumbbell presses are great at building muscle mass and strength. On the other hand, isolation (single-joint) exercises like pec deck fly, cables, chest machines are effective in getting you a better muscle pump and developing muscle conditioning.
Make sure you don’t rely too heavily on the isolation exercises as they might feel easier and quicker to perform. Maintain the right balance between compound and isolation movements to get the best of both worlds.
Increase Intensity and Change Rep Tempos
If you’ve been performing the 5 exercises of 3 set and 12 reps training routine and are not getting a muscle pump anymore, it’s time to spice things up. Pump your workout intensity by performing higher reps (15-20) to take your workouts to the next level.
Changing your rep tempos can also help in inducing better and nastier muscle pumps. An example of the rep tempos could be to slow down the negatives (eccentric movement) and fasten up the positive (concentric movement).
Use Advanced Training Techniques
Hitting a plateau can be one of the biggest factors for not getting a pump. Using advanced training techniques like the supersets, drop sets, intraset stretching, etc. can be an incredibly effective way of breaking through the overhead glass ceiling.
Try to incorporate at least one advanced training techniques in your workouts for getting a muscle-scorching pump. There are numerous training techniques to keep you entertained while ensuring muscle growth and development.
Which is your favorite chest exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilder Joseph Ortiz Shed Light on Body Dysmorphia Post-Competition
Image via Instagram @fit_fluential
Former Natural Olympia Men’s Physique champ shares how to have a healthy relationship with food and your body post-competition.
It’s unrealistic to maintain bodybuilders’ body fat levels as they perform during a show. Gaining weight and body fat back after competition can take a toll on bodybuilders’ mental health, though. It’s easy for them to develop body dysmorphia when incorporating more foods and not being as shredded as when they walked across the stage. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Joseph Ortiz shed light on many bodybuilding competitors’ struggle with food and their body image post-competition.
Joseph Ortiz was the Men’s Physique champion at the 2019 Natural Olympia. He knows that it’s easy to have an unhealthy body image in the sport of bodybuilding after the competition. And that competitors can be too hard on themselves for the extra fat they’ve gained from incorporating more foods.
In a social media post on December 27, 2021, Ortiz was vocal about bodybuilders’ struggle after shows. He voiced:
“A good handful of competitors struggle to maintain a healthy relationship with food and their physique after their competition is over. Once the body fat % starts to trickle up they begin to beat themselves up, some can even develop body dysmorphia.”
Body Dysmorphia in Bodybuilding
Body dysmorphia is a mental illness when you have excessive shame over your body image. Even when you could be outstanding and healthy on the outside, someone with body dysmorphia only recognizes their flaws obsessively.
Many athletes suffer from bigorexia in bodybuilding, which is muscle dysmorphia – constantly thinking about building muscle. (1) This is no surprise since to do well in bodybuilding shows, often, more muscle is better. However, bodybuilders can battle this mental illness with the right strategies.
Prevent Body Dysmorphia With a Healthy Relationship With Food and Body Fat Post-Competition
After bodybuilding shows, Joseph Ortiz suggests a few strategies for healthy relationships with food and body fat. Below is what Joseph Ortiz recommends.
Prepare yourself before starting a cut that weight gain after shows is normal, healthy, and necessary.
Have the proper plan in place for a reverse diet after your show so that weight gain is controlled and moderate.
Know that if you go overboard with the weight gain, it can be lost and isn’t going to stick around forever if you don’t let it.
It’s absolutely OK to seek professional help (therapist) if needed.
Joseph Ortiz states that it’s essential to recognize that weight gain is normal and healthy after the competition. He recommends you have a plan to gain weight in a controlled manner. He also says that weight gain can be lost. And there’s nothing to be ashamed of if you need professional help.
Below you can see Ortiz’s full Instagram post.
https://www.instagram.com/p/CXz8_9gr2qQ/?utm_source=ig_web_copy_link
Recap
Body dysmorphia is a mental illness that is a negative obsessive thought pattern over your body image. And it’s common in bodybuilding, especially after a competition. However, gaining weight after a bodybuilding show is entirely normal and healthy. Have a plan in place, and don’t feel embarrassed if you need to seek professional help.
Share this on Instagram, Facebook, and Twitter to help people struggling with body dysmorphia!
Reference
Mosley P. E. (2009). Bigorexia: bodybuilding and muscle dysmorphia. European eating disorders review : the journal of the Eating Disorders Association, 17(3), 191–198. https://doi.org/10.1002/erv.897
4 Foods to Suppress Your Appetite
These four foods will help suppress your appetite on a daily basis!
Summer is approaching so your diet is taking a metamorphosis. Bulking season is over and lifters are now eating foods in a deficit to reveal their muscle shreds.
But with most fat loss pursuits, you deal with the repercussions of an energy deficit, primarily hunger. In fact, if you think about it, anyone can get knuckle skin shredded if hunger didn’t exist.
So if you manage hunger, you can dominate fat loss like a king. Here are some foods that are extremely helpful in suppressing your appetite, delaying hunger, and causing fat loss.
1 – Salmon
Salmon is packed with protein which is a critical nutrient whether you’re bulking or cutting. It will suppress your appetite and keep you full at your meals.
One study compared fish vs beef protein on satiety markers in men (1). They gave 2 groups calorie and protein matched breakfasts differing in the source of protein. After 4 hours, rating of hunger, satiety, and prospective consumption were all lower in the fish group.
Most importantly, in the subsequent meal, the fish group ate about 300 fewer calories as well.
The mechanism is likely due to the differing fat composition. Salmon contains far more unsaturated fat which has been shown to be more filling and better for body composition.
Particularly, you get omega-3 fatty acids which are great for your health, but can also contribute to muscle growth signaling.
With fat loss related goals though, appetite and cravings are the enemy. Fortunately, salmon is tasty, moist, and easy to cook for even the most culinary challenged bro. It can be seared, steamed, baked, or air fryed.
In a pinch, smoked salmon is a gamechanger as well providing you nutritious and filling snack that can easily replace chips or cookies or any of the more calorically dense foods that don’t really keep you full.
2 – Egg Whites
First off, can we take a moment to appreciate the technology we have to separate egg whites from egg yolks. The ability to do so did not exist for our caveman ancestors. They didn’t have the ability to eat such a high volume, protein dense version of eggs to stay full and get shredded. They had to rely on other methods like walking for miles and hunting mammoths to burn off calories.
We’re deeply privileged to have access to egg whites and before I talk further on it, I also want to be clear that egg yolks aren’t bad for you. However, most of the calories/fat from an egg is primarily in the yolk. You can drastically reduce caloric intake while retaining nearly all the protein and volume by removing the yolk aka eating egg whites.
Egg whites are easy to cook and can be added to any smoothie/shake for more protein. They also come convenient in inexpensive cartons from wholesale stores or really any grocery stores.
The volume they bring to your stomach is great. This expands the size and viscosity of your meals which signals to your brain to stay full. If you’re going to cook them, be mindful not to overcook them. They’ll taste like rubber and lose water which reduces it’s appetite suppressing effect.
3 – Potatoes
Apparently, we still have dorks who thinks potatoes are bad for you. This likely has to do with the carbs make you fat bs still going around. But anyone who understands basic nutrition knows potatoes are by far one of the top fat loss foods. And to clarify, I’m talking about potatoes, like whole potatoes that you cook, not potato chips or French fries. I’m also not talking about hash brown patties or tater tots.
Despite being super tasty and containing potatoes, those foods are barely potatoes. They contain far more calories from fat.
However, whole potatoes that you bake, air fry, steam, boil, or microwave are the secret weight loss weapon you need. And yes, they all work. Sweet potatoes, purple potatoes, and every type of white potatoes.
Root vegetables like potatoes contain lots of valuable vitamins/minerals along with plenty of water, volume, and fiber making them great for satiety. They are what us nutrition nerds call low in energy density. This simply means they have a lot of volume for fewer calories.
And yes, you probably didn’t know potatoes were low in calories because again, when the average American think of potatoes, they’re thinking of calorie bombs like chili cheese fries or potato salad.
But make your own potatoes without deep frying them. Add a tiny bit of butter if you’d like, but they will be one of the most filling starches you can have alongside any meal or as a snack.
For convenience, cook them in batch for the week and microwave when needed.
4 – Cucumbers
Cucumbers are actually a fruit in case anybody cared, but they are a stable in every successful dieters kitchen. I like to keep frozen cucumber slices as well for the impromptu spa day, but I digress.
One cucumber has about 2 grams of both protein and fiber along with vitamin C, vitamin K, magnesium, manganese, and potassium. They’re also packed with water, 96% to be exact. High water foods like cucumbers are great to suppress your appetite because the water adds volume to the food. This expands the bulk of your meals and stomach stretch receptors.
Cucumbers are also natural antioxidants which fight free radicals in your body and act as a natural anti-inflammatory. They also promote hydration and are stupid low in calories which certainly aids in fat loss.
Some of the most successful dieters and even stage lean competitors I know rely heavily on cucumbers to get them through dieting phases. The volume is hardly ever matched by other foods.
They’re also a green plant that is easy to eat. Picky eaters can still usually tolerate them. You can eat them with nearly anything or toss them in any salad. I like to have them as a snack with tajin salt which reduces your cravings for both sweet/salty foods.
Just be sure to eat the skin as well. Taking that out reduces the fiber and nutrient content of the cucumber making them less filling.
Is Your Fridge Ready?
Appetite suppression and fat loss comes down to being prepared. Most people would love to stay fuller longer and lose fat, but they often go through the motions of life without staying on top of their nutrition.
Fortunately, it doesn’t have to be rocket science. While the science of fat loss comes down to being in a caloric deficit, the practice of it comes down to eating filling foods so you don’t stuff your face with a billion calories by the end of the week.
To do so, prepare your environment with the following foods. Have salmon throughout the week. Load up your fridge with egg white cartons and cucumbers. Finally, always have a sack of potatoes on hand with some prepped however you like for the week.
Besides the salmon, all of these foods are stupid inexpensive and quite convenient. Once your environment is optimized, your habits will change. You’ll likely feel fuller and not even realize you’re taking in fewer calories from these foods. Stay patient and the scale will also go down.
References
Borzoei. “A Comparison of Effects of Fish and Beef Protein on Satiety in Normal Weight Men.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/16482079/.
Best Fat Burner & Muscle Builder Combo For An Effective Shred
Give these fat burner and muscle builder combo ideas a try to see results.
Losing fat can be hard while also keeping on that lean muscle, but with the right fat burner and muscle builder combo, you can see great results in no time. For those looking towards an effective shred, what you will find are great supplements to enhance all areas of your gains for the better.
Fat burners are popular weight loss supplements as they work to suppress your appetite, kickstart your metabolism, and burn stored fat. What you will find is that in tandem with other supplements, these results may be amplified. Along with a well-planned and structured diet and training plan, you may even feel unstoppable.
Let’s take a look at these fat burner and muscle builder combo ideas to see what supplements pair well together for your gains. While supplements are great, it is important remember that the right exercises must also be in your routine to see the best gains possible.
How A Fat Burner Works With Muscle
For those looking into a fat burner, you are clearly looking to burn fat. But what happens to that muscle you have worked hard for when you put your body in a calorie deficit on top of a fat burning supplement? Without the right approach to weight loss you can end up losing that hard earned muscle.
A fat burner can help counteract this by helping to retain muscle despite the loss of fat. That dreaded muscle breakdown can be unfortunate and for those looking to actually build muscle, this is a great way to help your fitness goals. Proper muscle maintenance is important as you look to grow and build a shredded physique. While fat loss is great, you want muscle structure and lean muscle to stay intact as well.
Fat Burner & Muscle Builder Combos
Let’s take a look at some of these combinations to use with a fat burner. For those wondering about safety, always read the labels and be sure to take note of concerns to consult an expert about. As you look to burn fat and build muscle, your body will start to undergo some changes so staying on top of your diet, nutrition, sleep, recovery, and supplementation is a must.
Fat Burner & Pre-Workout
A fat burner and pre-workout combo can work really well, for you give yourself a boost of energy while also working towards muscle growth (1). However, be careful with these two especially if both supplements you are using contain a high amount of stimulants. Since stimulants, like caffeine, are popular ingredients in fat burners and pre-workouts, you don’t want to suffer from any unwanted side effects.
All in all, this fat burner and muscle builder combo will allow for high intensity workouts while also giving you muscle pumps rom the pre-workouts to help build valuable muscle.
Fat Burner & Protein Powder
As you start to shred and lose fat, part of the problem, as mentioned above, is retaining muscle. We all know that a protein powder is perfect for building muscle and enhancing recovery for those post-workout needs (2), but as a valuable protein supplement, this can help keep you full and work in tandem with a fat burner to suppress your appetite. Less of an appetite means less snacking which means less unwanted calories.
This fat burner and muscle builder combo is great for those looking to ensure that muscle stays on while they lose fat. On top of that, you are optimizing your health and overall wellness as well.
Fat Burner & BCAAs
Fat burners work to give you energy, as they burn that stored fat, however, what you might find is a mid-workout drain. Enter BCAAs, which can help stimulate growth, prevent muscle wasting, but also decrease soreness and reduce fatigue (3). This is helpful for you as you power through your workouts with less desire to quit.
This fat burner and muscle builder combo works well for those who feel a drain mid-workout. Losing fat is hard, but working out is a necessary component. By keeping all of this in mind, you work to better power through workouts for increased physical gain.
Fat Burner & Testosterone Booster
If you are seeking a testosterone booster, then you are looking to optimize your T levels. But in tandem with a fat burner, what you will find is a real change in body composition, as this is a potential component to testosterone boosters (4). Here is where strict attention should be paid to following the labels for this can really affect your body as you undergo these changes.
What you may find from this fat burner and muscle builder combo is a change in body composition as you look to increase and keep on lean muscle. At the end of the day, that is what we want after all if we are someone seeking a shredded aesthetic.
Best Exercises To Burn Fat & Build Muscle
While supplements are great for working to burn fat and build muscle, especially with a fat burner and muscle builder combo, what you will find are exercises to enhance these gains. It is necessary to have a well-structured routine in order to capitalize on what supplements can do.
These exercises can combine high intensity to burn fat while also working those muscles to see the best gains possible. These can fit well into any training plan, it just depends on what exactly your goals are. Great fat burning and muscle building exercises include:
Burpees
Kettlebell Swings
Battle Ropes
Jump Rope
Wrap Up
The right fat burner and muscle builder combo is exactly what you need to see the best gains possible. Supplements can take us a long way and with the right approach you can better challenge yourself and see the best gains possible. By putting an emphasis on supplements, what you will find is you can better attack those muscle building goals while also burning fat in order to see that shredded physique you want most.
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
Ellerbroek, A.; et al. (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Corona, G.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Best Deadlift Socks For Weightlifting & Powerlifts (Updated 2022)
These best socks for deadlifting are great for those weightlifting and powerlifting needs offering great support and compression.
When it comes to big lifts, the deadlift is a must and definite favorite of many bodybuilders, strongmen, and high-performance athletes and deadlift socks are what you need to see great gains. A beastly lift that tests strength, power, and overall body mass, this lift is not only a staple in the powerlifting world but also in many peoples’ training routines.
The downside to this exercise is that proper form requires you to keep the bar as close to you as possible which can be problematic when it comes to suffering from abrasions that this can cause. And with this exercise being so useful for building gains, that protection is so important.
We’ve put together a list of the Best Deadlift Socks for 2022 so you can have the best support and compression for those weightlifting needs. Powerlifting socks are perfect for protecting your shins against the barbell and can greatly affect your lifting output for serious gains.
Best Deadlift Socks For 2022
Best Deadlift Socks Overall
The best deadlift socks will be of quality material and offer comfort and durability to withstand any repeated abuse from lifting. They will also offer support and protection against scraping as you lift big weight.
SBD Deadlift Socks
SBD offers these premium deadlift socks to cover the shin to assist with any pulling movements. This custom sock is designed to cover the shin without turnover and is manufactured with a tight knit from durable synthetic fiber to offer a high quality product to protect your shins from hitting the bar. Breathable, comfortable, and fitted for training and competitive use, these deadlift socks are manufactured in Great Britain and are USAPL, IPF, and USPA compliant.
SBD Deadlift Socks are premium long socks designed to protect your shins and offer support for any pulling movements.
Pros
High quality, breathable, and comfortable while being competition compliant
The tight knit and quality material provides for durability
From a reputable company in SBD
Cons
Only available directly through their website
Price: $19.50
Check out our individual review for SBD Deadlift Socks here!
Best Deadlift Socks For Compression
Deadlift socks can offer compression to help you feel more supported and provide for a snug fit. This will give you more confidence in your lower half as you look to lift that massive weight.
Hoplite Premium Lifting Compression Socks
Providing great protection are the Hoplite Lifting Compression Socks. Built to support and protect any tough workout, these socks offer graduated compression to stabilize the muscles, reduce fatigue and lessen impact. Offering breathability for coolness and knit in special areas to prevent scraping, these dense padded socks will provide that much needed protection but also plenty of comfort to really take on any big lift. Easy to take on and off, they provide great compression to increase blood flow and circulation making these a top choice for compression.
Hoplite Premium Lifting Socks are built for support and protection with gradual compression for all your lifting needs.
Pros
These provide for great compression to offer comfort and increased circulation
Still breathable and with added protection, these are nice and supportive
Cons
Protection lacks a little and the fit is slightly loose
Durability comes into question after a few uses as well
Price: $21.99
Best Deadlift Socks For Bodybuilding
Bodybuilders should feel comfortable in knowing that good fitness equipment exists to really beef up their workouts. Deadlifting socks and those socks for weightlifting can greatly influence gains as you seek that shredded aesthetic.
MOXY Premium Deadlift Helix Fitness Knee-High Socks
MOXY brings these premium deadlift socks to the table offering great support for any impact. Premium arch support and ventilating mesh allow for comfort and breathability, while an extra cushion added from mid-calf to the knee ensures optimal protection from any bumping of the bar. The HELIX design is made from hexagons to maximize the stitching for durability and that added level of protection. High quality and guaranteed lifelong durability, these socks are truly great for impact and those tough lifts.
MOXY Premium Deadlift Helix Fitness Knee-High Socks offer premium arch-support and extra cushioning from your mid-calf to your knee for comfort and durability.
Pros
Ventilated and breathable
Added cushion for comfort and protection
The HELIX design is unique in how it works for deadlifting socks
Cons
The extra padding could be better as advertised
They are slightly higher in price than the others
Price: $52.50
Best Deadlift Socks For Performance
When it comes to performance, you want the best working for you and all your goals. Achieving PRs and feeling good about your results requires the utmost care for your body and deadlift socks will provide for that comfort and support when lifting big.
TrendWell Elite Athletic Socks
TrendWell Elite Athletic Socks are designed to enhance performance in all sports or workouts. The arch and ankle support provide for comfort and the breathable mesh wicks moisture away to offer odor and blister control. Designed with durability in mind, these will hold strong through whatever sport or workout you put yourself through. Supportive and strong yet flexible, these are a great pair of socks to bring your performance to the next level.
TrendWell Elite Athletic Socks offer targeted gradual compression to reduce muscle fatigue and boost your performance for the best results.
Pros
Great for performance for being comfortable and breathable
Offer solid support for stability
Flexible and versatile
Cons
The fabric is thin so durability comes into question with this pair
Price: $12.97
Benefits Of Deadlifting Socks
The best deadlifting socks will greatly affect your lifting ability and allow you to feel more comfortable especially when under so much weight. The right powerlifting socks will enhance those big three lifts and also offer support and compression for increased comfort.
Benefits of deadlift socks include:
Prevents scraping and bruising: Protect your shins against the rough barbell when deadlifting close to your body. Proper form forces you to keep that barbell close to your shins which can cause bleeding and socks can help alleviate this problem.
Good arch support: Give your feet good support for better balance and overall comfort when lifting such big weight.
Absorb sweat and provide ventilation: Give yourself room to breathe during those grueling workouts with nice ventilation and good sweat absorption.
Good compression for increased lifting confidence: With a nice, snug fit, you can increase confidence and feel more comfortable lifting such big weight (1).
Why Powerlifting Socks & Lifting Socks For Weightlifting Matter
Deadlifting socks matter because they can give you support and comfort for those big lifts, especially the deadlift. With proper form, the bar tends to rub against your shins as you keep it close to your body. Unfortunately, this causes scraping and unwanted pain that you just don’t really need. Deadlifting socks can protect you so you don’t suffer from bleeding and those annoying scrapes. They also can provide good grip for your feet to provide for a more grounded, more stable lift as you will feel more balanced and supported. When lifting big weight and seeing PRs, you want the best to see those gains.
How We Choose
Choosing this list of the best deadlifting socks was important because these can greatly affect your training and overall performance. Powerlifting socks and those socks for weightlifting should be made of great material that is comfortable and versatile as you seek the best for your goals. We focus heavily on the durability as well because you want to get used to a pair that can really help.
We also look at compression and support since these two factors will increase your confidence especially when you’re under so much weight. Of course, price matters and these options can get expensive. Looking at those affordable options are important and can save you stress and money.
FAQ Section
What is the best pair of deadlifting socks?
SBD Deadlift Socks. These deadlifting socks offer protection to cover the shin to assist with any pulling movements. This custom sock is designed to cover the shin without turnover and is manufactured with a tight knit from durable synthetic fiber to offer a high quality product to protect your shins from hitting the bar.
What should I look for in deadlifting socks and those socks for weightlifting?
You should look for comfort, versatility, and support. You want the most comfort possible especially when under so much weight but also the versatility for these to be used for other exercises. The added support will allow you to thrive and lift that big weight for PRs.
Are deadlifting socks necessary?
Deadlifting socks are not necessary but they can greatly affect how you lift. When it comes to the deadlift, the bar can cause scraping and unwanted pain on your shins so the added protection is nice. Also, having support and comfort is huge when it comes to lifting and pushing your body to the limit.
Wrap Up
When looking to enhance your goals and really elevate performance in the gym, certain equipment can really help get you there. Deadlift socks provide for protection and comfort while also allowing you to perform the deadlift to peak capacity, really reaping the benefits of that great exercise. These best deadlift socks can really help get you to where you want to be and are worth checking out. Look into a quality pair of deadlift socks today and see your performance take off.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Armstrong, S.; Till, E.; Maloney, S.; Harris, G. (2015). “Compression Socks and Functional Recovery Following Marathon Running”. (source)
Iain Valliere And Brett Wilkin Share Crushing Leg Workout
Iain Valliere and Brett Wilkin got together for what was a massive leg workout.
If you are not a fan of leg day, you have to take a look at some of the workouts that Open bodybuilders put themselves through. Iain Valliere and Brett Wilkin recently joined coach Matt Jansen at Revive Gym in Stuart, FL for a crushing quad workout that is destined to build size.
Valliere is more proven in Men’s Open at the moment. Wilkin has transitioned from Men’s 212 by putting on the necessary size needed to compete. At 27 years old, Wilkin is one of the most-promising up-and-comers that has built a great following. This workout took place in Florida, where Wilkin plans to move in the near future.
Leg Extensions
Leg extensions began the workout. This is a good exercise to begin leg day because it can pump blood into the quads to prepare for the rest of the workout. Brett Wilkin and Iain Valliere worked up to the heaviest top set. they began completing 10-12 reps before resting 15 seconds then going until failure. After this, they rested 15 more seconds before another set to failure.
Inner Thigh Squeezes
Inner thigh squeezes are also important to do early to get a good stretch in the legs. Wilkin and Valliere did not spend much time on this machine but made sure to put in work. Just a few quick sets working adductors was needed before moving onto some bigger weight.
Leg Press
Brett Wilkin and Iain Valliere then moved onto the Cyber leg press machine. They stressed the importance of flexing your knees to get the best stretch possible in the quads. They added 10-11 plates on each side for 20 reps during the top set. After performing a few sets, the bodybuilders continued to the next workout.
“Quad day! You know we made it hurt!@brett_wilkin”
Hack Squats
The weight used performing hack squats is not as heavy as that of a regular squat or leg press. Iain Valliere and Brett Wilkin paused at the bottom of the rep to gain control before exploding up. This adds a new dynamic to hack squats rather than performing a continuous motion.
Bodyweight Walking Lunges
The final workout of the day was bodyweight walking lunges. This is an exercise that can build strength in the quads but is also used frequently as a stretch. The bodybuilders performed these lunes with bodyweight to finish the day.
Both Iain Valliere and Brett Wilkin have high hopes for the bodybuilding season in 2022. After looking at some of the work they have done in the gym, they will certainly be competition ready next time out.
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Generation Iron Network Expands Media Brand To Central Asia
Introducing Generation Iron Central Asia.
Generation Iron Network is excited to announce the expansion of our media brand coverage further across the globe. Generation Iron Central Asia will be a hub for news and entertainment content focused towards our central asian audience – including countries such as Kazakhstan, Kyrgyz Republic, Tajikistan, Turkmenistan, and Uzbekistan. This expansion continues our network’s mission statement of bringing bodybuilding coverage and entertainment across the globe.
With the same kind of production quality, original videos, and news breaks that you come to expect from the Generation Iron Network – GI Central Asia will feature exclusive interviews, contest coverage, share workout guides & tips, and produce and distribute local programming for digital, mobile and linear platforms.
This expansion comes after the successful launch of our other international local language editions in 2018 including GI Brasil, GI Russia, and GI Persia. Creating an ever growing interconnected digital media network, the New York City based media company focused on high quality media content, bodybuilding news, and entertainment is reaching many millions of enthusiast. Setting a new standard for bodybuilding as a sport and how we engage with it.
You can subscribe on Instagram right here.
Bodybuilding both as a sport and a lifestyle is a truly international pursuit. The Generation Iron Network reaches over millions of individuals globally. Our specialized sister networks are formed to bring more localized content to our global audience and are run by passionate and local members of the community.
This announcement also comes after the success of the first ever Generation Iron Personal Training Facility – which has recently opened up to expanding into the franchise marketplace. With the Generation Iron brand recognized across the globe – passionate gym owners and entrepreneurs may not apply to become part of the GI movement and give back to the bodybuilding community with our proven and personalized personal training facility system.
For more information, visit our Generation Iron Personal Training Facility franchising page right here.
About The Generation Iron Network
Hardcore Truth: Olympia Is Telling Shaun Clarida He Can Only Compete In One Division
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Johnnie O. Jackson connected with Shaun Clarida – who told him that currently he is being asked to only compete in one division at the Olympia.
Late last year, Shaun Clarida made headlines by winning a Men’s Open bodybuilding competition at the Legion Sports Fest Pro. With his win, he is now qualified to compete in both Men’s 212 and Men’s Open. Since then, Clarida has signaled that he desires to possibly compete in both divisions at Olympia 2022. As this is a rare occurance, he planned to speak further with the Olympia team to figure out his options. Since then we have heard little on this story. In our latest episode of Hardcore Truth, Johnnie O. Jackson gets an update from Shaun Clarida – learning that as of now, the Olympia is only letting him choose one division.
Every once in a while, there are rare moments that occur in the world of pro bodybuilding that require a deeper glance at the league rule books. Shaun Clarida qualifying for the Mr. Olympia in two divisions is one such occasion. It led both Clarida himself and fans to wonder if he could compete in two divisions at the Olympia concurrently. Seemingly, there would be no reason not to – other than his own personal preference to not have to compete double the amount in one weekend.
However, Johnnie O. Jackson reconnected with Shaun Clarida this week to get an update on his Men’s 212 vs Men’s Open Olympia plans. From what he was told by Clarida himself, it seems the Olympia is making him choose just one division to compete in. While no details were given as to why this is the case – it seems as if perhaps the double qualification might conflict with some lesser known guidelines for the Olympia weekend. Jackson also reached out directly to Dan Soloman for comment – who has yet to respond since the time of this writing and recording.
If we’re speculating, it seems that this might fall under some sort of technicality. Similar to the small uproar that transpired after it was revealed that Flex Lewis was not technically qualified for the Men’s Open Mr. Olympia this year. According to the Olympia team earlier this year, Lewis would either need to directly qualify or receive a special invite. As of now, he has yet to officially receive such an invite – though it seems inevitable this will happen.
However, Johnnie O. Jackson thinks that whatever guideline that is requiring Shaun Clarida to choose one division is foolish. Jackson points out that Clarida is not asking for a favor or a handout. He fair and square qualified for two different divisions. In Jackson’s mind, the only reason he should not be allowed to compete in both is if both events happened at the same exact time. But we know from past years that this is not the case.
Now is it a good idea for Shaun Clarida to split his energy into two divisions? That’s up for personal debate. But if Clarida desires to do so – he should not be held back since he earned both with his own effort. Jackson points out that in the past when the Master Olympia still existed (which might return, by the way), a bodybuilder was allowed to compete in both the Masters division and the Men’s Open division at the Olympia. So why can’t Clarida do the same?
Ultimately, things may change. While Shaun Clarida confirms that he is currently being asked by the Olympia to only choose one division – an exception might later be made as we get closer to the show. Much like how we assume Flex Lewis will eventually receive his official special invite. Since Dan Soloman has yet to respond back to Johnnie O. Jackson, we don’t have a definitive statement on the subject other than Clarida’s word. Time will tell how this unfolds.
Until then, what side of the decision to you fall on? Do you think it’s fair to only let Shaun Clarida compete in one Olympia division? Let us know in the video comments or on our social media channels! You can watch Johnnie O. Jackson’s full comments in the latest episode of Hardcore Truth above!
Mateusz Kieliszkowski Has Withdrawn From 2022 World’s Strongest Man
Mateusz Kieliszkowski was forced to miss the 2022 Arnold Strongman Classic with a leg injury. Just one month after the competition, the strongman has announced that he will miss the 2022 World’s Strongest Man competition because of the same injury.
Kieliszkowski explains the reasoning for his withdrawal in an Instagram post. He is recovering from his leg injury and training with heavy weight is not the best way to heal. Kieliszkowski revealed that he will continue to train with light weights in hopes that he can rehab the injury correctly.
“Why i am withdrawn from @theworldsstrongestman ?
Still feel some pain and not comfortable in my leg after injury What i got before Arnold.Heavy training isnt good method to fix and recovery for body.
I have some power but not enough to compete at the highest level in the world.The best and the smartest solution for me is to withdraw from the competition.I dont want risk because dont need bigger injury than i got.Also, I don’t want to be beaten by everyone because that’s not my style – My goal is only 1st place.
I made many mistakes. I have to be smarter this time because I want my career to be longer.
Now I just need time to heal my body and be 100% healthy and hungry for Victory.
I will continue training but with very light weights.Also i will use stem cells to help heal and will work more with a physical therapist.Hope it Will bring good results.
No pressure or stress. Just need Time and be patient.
Success will come one day
greetings,” Mateusz Kieliszkowski wrote.
Mateusz Kieliszkowski continues to speak on his desire to win. He does not want to enter a competition just to show face when he is not 100%. Now, he will work to get back to the top so he can enter his next competition at full strength.
As of now, there is no replacement for Kieliszkowski at the 2022 World’s Strongest Man. The official Instagram page of the event said that there will be updates at a later date.
Mateusz Kieliszkowski began competing in 2014 at the age of 21. He has 10 victories, including five Poland’s Strongest Man titles. He has been apart of the World’s Strongest Man four times and finished second in 2019.
Kieliszkowski was one of the competitors who would have been a contender this time around but he is focused on his health moving forward. This means he will be even more motivated once he can fully heal from this leg injury.
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