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Why You Won’t Build an Aesthetic Physique if You Don’t Focus on Relative Strength
The Key to an Aesthetic Physique
Have you been in the gym for years packing on as much muscle as possible, but you don’t have the body you want?
Maybe you’ve even gained a lot of strength in the process, but you still don’t have the lean physique you want. That’s because you’re not focusing on the right strength. The key to an aesthetic physique is relative strength.
If you want a physique that’s not only strong but is powerful, athletic, and aesthetic, then you’re going to need to change your mindset.
Most people come into the gym with the hopes of getting as big and strong as possible and hoping to look like that action figure of Hulk Hogan you had growing up.
But it doesn’t quite work like that. If you’re getting big and muscular, but you’re layered in fat, well you aren’t going to have the physique you desire.
In order to have a downright astonishing physique that’s lean and chiseled, you need to get as strong as possible with the least amount of body fat.
This is what’s going to give you the Hollywood physique you’re looking for.
How is Strength Measured?
Strength is measured by a multitude of facets. There are calisthenics, weights, and some people are strong while others are strong for their size.
You can be strong with your bodyweight and be able to do one-arm pushups and chin-ups and squat twice your weight, or you can be just strong in general and be able to deadlift 500 pounds plus.
9/10 times it’s better to be the person who can do one-arm pushups and chin-ups. They likely have the more aesthetic physique.
Now don’t get me wrong, you can be both massive and strong for your size. Technically, you might be exceptionally strong for your size but not be able to do one-arm pushups and chin-ups, but these are usually elite bodybuilders.
Even though its muscle, these guys are usually too big to lift themselves up with just one arm.
But I’m talking about the mass here. Most people that are massive aren’t coated in muscle. They’re layered in fat.
They may be strong, but they have too much fat to see any muscle. While others aren’t quite as big, but they put up impressive numbers for their weight.
It’s better to be strong for your size. You want to be able to throw around as much weight as possible with the least amount of deadweight wrapped around you.
What’s more impressive to you, the guy who can do a one-arm chin-up or the guy who can deadlift 500 pounds?
I think it’s fair to say most people would agree on the notion of doing one-arm chin-ups, and he likely has a more impressive physique.
Absolute Strength
Absolute strength is your overall strength levels. This is how strong you are. It doesn’t matter if you weigh 300 pounds or 160 pounds. What’s important is how much weight you throw up.
The best way to determine your absolute strength is by the big three (squats, deadlifts, bench). So just add up your max on these and that will tell you your overall strength.
Someone that weighs 300 pounds but is in the 1,000-pound club is stronger than someone who is 160 pounds but can bench press double their weight.
Offensive lineman and strongman have this kind of strength. It’s impressive, but not quite as impressive nor near as beneficial as relative strength. And I’ll tell you why below.
Relative Strength
Relative strength is how strong you are for your size. The smaller you are and the stronger you are, the more relative strength you have. This is crucial for developing a well-developed physique.
Think of everyone you know that is strong for their size. These are the most ripped dudes you know.
If you can do weighted pistol squats, 100-pound weighted pull-ups, and can bench press 1.5x your weight, then you’ve got relative strength, my friend. And I bet you have a lower level of body fat with some muscle to show too.
*A fun fact: ants have incredible relative strength. They can lift 10-50x their body weight.
Powerlifters vs. Strongman
To give you some more examples, powerlifters have relative strength. They’re insanely strong for their size.
Powerlifters are lifting weight much heavier than how much they weigh. They often look much bigger than they are. That’s because they are usually very lean and maintain low-level body fat.
Strongman have absolute strength. They have incredible overall strength but are gigantic.
These guys can pull eighteen-wheelers for crying out loud, but they’re 6’8″ and weigh over 400 pounds. While impressive, they’re nowhere near as lean and aesthetic as powerlifters.
Which Physiques Are More Impressive?
Well, I guess it depends on who you ask, but for the vast majority, the powerlifters have better physiques.
That’s because they’re lean, and more aesthetic looking then strongman.
And that’s the key to a spectacular physique. Ones that’s well-developed, lean, and athletic.
Most people who want to develop an action figure like physique, go in dirty bulking and trying to pack on as much muscle as possible. The problem with this is that it may make you strong, but it doesn’t build you an amazing physique.
It builds fat around your entire body and hides all the muscle you’ve worked so hard for.
What you want to do instead is get as strong as possible, while maintaining the least amount of fat. This is the key to a lean, athletic, physique.
Key to a Lean, Athletic Physique
If you’re stronger for your size, then you have less body fat. This will make you look better naked and be more athletic.
You’ll be more athletic because the less body fat you have and the more muscle you have, the more agility, power, and speed you’ll have. All three are important components of many sports.
Conclusion
While having absolute strength is impressive, it wilts compared to relative strength. And if you want a body that not only looks spectacular but is athletic, then you’ll want to focus more on increasing your strength for your size and less on your overall strength.
To do this, drop body fat and get as strong as possible. Your body will thank you.
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The Best Massage Gun In 2022? Bob and Brad C2 Massage Gun
Work to optimize recovery and pain relief with Bob and Brad C2 Massage Gun.
Product Overview
With so many recovery tools on the market, it can be hard to find one that is worth your time and money. We all know the basics of recovery being a foam roller to loosen up those tight spots and get blood flowing, a yoga mat and block to work on flexibility and get a great stretch, and even resistance bands to create some tension as we stretch out those muscles. But for those looking to get even more involved with recovery, a massage gun is that tool you need most. Bob and Brad C2 Massage Gun is lightweight, portable, and powerful to tackle all those muscle pain and recovery needs while encouraging blood flow and reducing lactic acid build-up.
Massage guns are great for bodybuilders, athletes, and regular fitness folks looking to optimize their recovery. Either for pre- or post-workout needs, a good massage gun can loosen tight muscles, improve your range of motion (1), decrease stress levels (2), and increase circulation all in efforts to provide for better athletic performance. Bob and Brad C2 Massage Gun will do this and much more and is a go-to massage gun for all your needs.
Bob and Brad C2 Massage Gun is lightweight and portable with 5 heads and speeds perfect for targeting pain and soreness, while promoting range of motion and flexibility.
Bob Schrupp and Brad Heineck are two physical therapists with a wealth of knowledge and years of experience dedicated to getting people fit, healthy, and living pain-free. With a combined 60 years of experience, these two experts have run programs to treat common problems and have a host of products designed to improve all areas of recovery and performance in efforts to give you the best chance at seeing improvement to your overall health and wellness.
Bob and Brad C2 Massage Gun Highlights
Bob and Brad C2 Massage Gun is lightweight and portable with a max speed of up to 3,200 RPMs to help expedite muscle recovery and reduce muscle pain. This massage gun also works to improve your range of motion, flexibility, and mobility, all while reducing lactic acid build-up to alleviate that unwanted muscle fatigue and soreness. Great for at home, at the office, or those on-the-go needs, an ergonomic handle design makes this easy to hold and use.
With 5 different massage heads and 5 different speed settings, you can aim for targeted relief and faster recovery. A 2,500mAh battery allows for longer life and is conducive to regular phone adapters for easy charging. Plus, a built-in intelligent chip works to give this ultra-quiet massage gun an automatic shut down after 10 minutes.
Product Details
Overall Design
Bob and Brad know that size matters and this massage gun is the smallest on the market weighing at just 1.5 lbs. Lightweight and portable allows for great on-the-go use or convenience when used at home. An ergonomic silicone handle design is perfect for grip and lets you hit those often times hard to reach spots that need the most relief. This is also ultra-quiet and even at speed setting 5, this massage gun is just under 55 dB.
Overall Power & Battery
What makes this massage gun so unique is that is has a brushless motor with a max speed of 3,200 RPMs. With a stall force of 50-55 lbs., this will really improve performance and is one of the best on the market. Stall force is simply the amount of pressure that can be applied to an affected area before the massage gun motor stalls.
A built-in intelligent chip allows for automatic shutdown after 10 minutes to avoid overuse. While we all want to work those targeted spots for hours, there does come a time when it is too much and with this built-in, it is no stress to you. With the battery coming from the same supplier used by Apple and Samsung, it has a larger capacity for better life and is conducive to being used with regular phone adapters for easy charging.
Heads & Speeds
The Bob and Brad C2 Massage Gun comes with 5 different massage heads being a ball head, bullet head, fork head, flat head, and air cushion head, each unique in how they target certain spots and comfortable to use to provide for the best benefits. With 5 speeds as well, you work for faster recovery while keeping your comfort in mind.
Warranty
Every Bob and Brad product is backed by a 1-year warranty and award-winning customer service team. They want all customers to be satisfied with their purchase and are open to work with you to exchange, replace, or refund if you are not satisfied. An email is all you need to send, and they will diligently work to address and fix the problem.
Price & Effectiveness
Bob and Brad C2 Massage Gun is the perfect massage gun for all your recovery wants and needs and is one of the best on the market for relieving muscle pain and soreness, reducing lactic acid build-up, and putting an emphasis on improving your range of motion, flexibility, and mobility.
Pros
Lightweight and portable for easy use with a great ergonomic grip
5 massage heads and 5 speed setting so you find the right comfort level
Great battery life and easy to charge
From two experts in their field who take pride in helping those stay healthy, fit, and pain-free
Cons
Price: $119.99
Check out our list of the Best Massage Guns for more great recovery and soreness-relieving products!
Overall Value
Bob and Brad C2 Massage Gun is the right recovery tool for those looking to get the best for their health and money. With a fantastic design and amazing features, Bob and Brad have created a product that you will benefit from and can trust. What you are really getting is a high-quality massage gun with premium features from two experts who know exactly what you need to stay healthy overall. Try Bob and Brad C2 Massage Gun and relieve that unwanted pain today.
Try Bob and Brad C2 Massage Gun Today
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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.
*Images courtesy of Bob and Brad and Envato
References
Konrad, A.; Glashuttner, C.; Reiner, M.; Bernsteiner, D.; et al. (2020). “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance”. (source)
Sherman, K.; Ludman, E.; Cook, A.; Hawkes, R.; et al. (2010). “Effectiveness of therapeutic massage for generalized anxiety disorder: a randomized controlled trial”. (source)
Strongman Gabriel Peña Does 600Lb Hatfield Squat, Builds Crazy Strength
Strongman Gabriel Peña Does 600Lb Hatfield Squat, Builds Crazy Strength
Gabriel Peña recently hefted 600lbs in the Hatfield Squat. The strongman opted to build strength with the safety squat bar movement that marries utilizing both the upper and lower body.
Gabriel Peña opted to build strength in a way that will prevent injuries. Peña recently lifted 600lbs in the Hatfield Squat. While he could easily packed on a few hundred pounds to the bar, Peña decided to utilized a method that puts less stress on his body.
Ideally when a person trains they want to do so in a manner that keeps them from damaging themselves too badly. Sure, some pain is involved in building strength and muscle, but if it’s to a point that you’re too sore to train then it’s defeating the purpose. You want to be able to push yourself in the gym everyday in order to build quality strength and muscle.
Hatfield Squat for Massive Strength
As such Gabriel Peña chose the Hatfield Squat in order to work both his upper and lower body without putting undue stress on himself. The Hatfield Squat is certainly an interesting movement. Peña explained in depth about how he utilized the movement to help him build incredible strength.
Hatfield Squats can be a useful tool.
The unique motion forces a different type of communication between the upper and lower body.
The arms assist with the squat, requiring the lats to flex while the shoulders remain braced to the trunk. Although this particular lift is not in contests, the ability to seamlessly connect all 4 limbs into a full powerdrive is invaluable in Strongman.
Think of your start on a truck pull. Or even the drive from the chest to overhead on a log press (particularly how the lats and upper back behave when transitioning from the front rack brace to the press). It’s the arms and legs generating power at the exact same time.
I love using Hatfield Squats when my shoulders are sore, or my knees are feeling run-down and I still need to squat.
Typically, I’ll vary between explosive speed work (3-5 rep sets) and endurance/hypertrophy work (10-15 reps).
Gabriel Peña is looking strong and if he continues to train like this he could really take his strength to the next level. It will be interesting to see in the coming months if this kind of intelligent training pays big dividends.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
10 Myths Most Fitness Beginners Believe
The Most Common Gym and Fitness Myths
Many people never start working out because of some obnoxious training myths. Some of these training myths are as old and stupid as “the earth is flat” theory. The false folklores live on because no one took out the time to bust them – until now.
We’re taking the responsibility of debunking these myths on ourselves. After reading this article, you might still choose to be a couch potato but you’ll not have the option of taking cover behind any of these myths.
All You Need Is – Eat Less Exercise More
Most people keep postponing starting working out because they assume that they can craft the physique of their dreams anytime they want by doing these two things. These people get the shock of their lives the first day they finally step into the fit lifestyle.
A Good Workout Burns a Lot of Calories
For many fitness noobs, all that matters is how many calories they burn. If they don’t close all the rings on their Apple watch, they don’t consider it a good workout. Learning the basics and the correct training form should be the priority when starting training. The other things will fall in place with time.
You Can’t Build Muscles Without Supplements
One of the most common bodybuilding myths is that you can’t build muscle without protein supplements. Remember – nothing beats real food and the powders are called ‘supplements’ for a reason.
Protein Damages Kidneys
Since we’re on the topic of protein, let’s debunk another myth. Many people believe the broscientists who demonize the protein powder for alleged kidney damage. There have been no studies that prove that systematic protein intake can harm your organs.
Lifting Weights Makes You Bulky
We wish building muscle mass was as easy as hitting the gym a couple of days a week. You shouldn’t expect to magically build muscle by accidentally lifting a couple of dumbbells in the weight room. Your results will depend on your training program.
Compound Movements Are Bad For Your Joints
Some gym rookies think that compound (multi-joint) lifts like the squats, deadlifts and bench presses are bad for them as they can put too much stress on the joints. On the contrary, the squat and hip hinge movement patterns are vital for health and performance. The best training programs include a balance of compound and isolation lifts.
It’s Not A Good Workout If You Didn’t Get a Pump
Many people judge the quality of their workouts by the pump at the end of the workouts. This measure can be faulty as muscle pumps depend on multiple factors like your diet, recovery and mind-muscle connection. A change in any factor can impact the muscle pumps.
You Can’t Lose Weight Without Cardio
We’re sure you’ve seen people who get a gym membership just so they can use the treadmill. While cardio equipment can be effective in weight loss, you can burn the same amount of calories in a well-designed HIIT weight-lifting session that focuses on excess post-exercise oxygen consumption, or EPOC.
Lift Big To Get Big
We can understand that watching Ronnie Coleman training videos can discourage you but you don’t have to take that path. You can achieve your dream physique through many different paths and you’re free to choose the one that suits you.
Hitting Failure In Every Workout Can Lead To Overtraining
Many people leave gains on the table because they don’t train to failure in fear of overtraining. Overtraining is easier said than done. You can train to your heart’s delight because most people can’t achieve overtraining even if they wanted.
What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Natural Bodybuilder Adrian Pietrariu’s Nutrition Tricks to Build Muscle Mass
Image via Instagram @adrianironman
INBA PNBA natural bodybuilder Adrian Pietrariu gives tips to help you build muscle mass.
Hitting a plateau in the gym is common among gym-goers. If you’re past your newbie gains, then at some point, you’ll likely hit a plateau. In addition, there are specific diet protocols you must follow to build muscle mass. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Adrian Pietrariu shared tips on Instagram (IG) to help you build muscle mass no matter where you are in your fitness journey.
Adrian Pietrariu is an INBA PNBA Hall of Famer and was the INBA PNBA Athlete of the Year in 2018.
On IG, Pietrariu stated:
“Eat Breakfast to help build Muscle Mass. Eat every three hours. Eat Protein with Each Meal to Boost Your Muscle Mass. Eat vegetables. Eat carbs & protein after your workout. Eat healthy fats. Drink water to help you build Muscle Mass. Eat Whole Foods 90% of The Time.”
Adrian Pietrariu continues to say:
“To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and perform 4 to 6 all out hard work sets for each exercise. Rep range should be between 6 to 20 reps with all the weight you can safely handle.
Secret #2: Heavy Basic Exercises Build Big Muscles!”
Tips to Build Muscle Mass
According to Adrian Pietrariu, you’ll want to eat breakfast every three hours, protein after every meal, vegetables, carbs and protein after every workout, healthy fats, whole foods, and drink water to build muscle mass. You should also pick 1-2 exercises per muscle group and perform 4-6 sets in the 6-20 rep range.
Many doctors say breakfast is the most important meal of the day, and Pietrariu concurs. Eating every few hours will continue to give your muscle the muscle glycogen it needs and keep your metabolism functioning efficiently. Protein is imperative for muscle growth, and consuming it within an hour after your workout can help with protein synthesis. Healthy fats will help fuel your workouts and hormones. Eating whole foods is better for your body than junk food, of course. And clean foods will have calories go into the muscle-building process instead of fat. Staying hydrated is essential because water transports vital nutrients to build muscle.
Performing reps with heavy weight in the 6-20 rep range will give your muscles the load and volume it needs to stimulate muscle growth. Of course, the number of reps you do will depend on your goal and the exercise. For example, suppose you’re looking to focus more on building strength. In that case, we recommend heavier weight with fewer reps (6-8 reps) on big compound movements, e.g., barbell bench press and barbell shoulder press and medium reps (8-12 reps) on accessory exercises, e.g., barbell curl and tricep extensions. However, if you’re focusing on muscle mass, we recommend you lift in the medium rep range 8-12 reps on compound movements and higher reps closer to 20 on isolation movements.
Recap
There’s a science behind building muscle mass, and you must follow the correct strategies, especially of your diet, if you want to maximize muscle growth. So give these tips a try if your goal is to build more muscle!
Follow us on Instagram, Facebook, and Twitter for more tips from natural bodybuilders to build muscle mass!
Martyn Ford Shares Current Weight Of 315 Pounds Ahead Of Fight Against Iranian Hulk
Martyn Ford is finalizing the look of his physique ahead of this fight.
Martyn Ford has such an impressive and massive physique that many thought he was photoshopped. While it is clear that he is not, Ford is continuing to improve his physique ahead of his fight with the Iranian Hulk. On Sunday, Ford revealed his current bodyweight just three weeks out of the much-anticipated bout.
This is not an official weigh-in for the event. The two are set to meet at the O2 Arena in London on April 2. Ford has such a massive build that it makes him an intimidating figure. This has led to his nickname of the ‘World’s Scariest Man.’ This weight update was given on Instagram where he shared that he is 315 pounds.
“Weighed in this morning at 143kg. Feel Amazing in the lead up to this fight, still powerful, explosive and working hard on speed. Time to step it up even more now, no letting up, I will be the best version of ME … no matter what, I WILL be ready. (Sorry/not Sorry for My pout ?)”
Martyn Ford stands at 6-foot-9 and this makes his build look slimmer. Ford has huge shoulders and massive legs so it is not surprising that he is around 315 pounds. Since his preparation began, ford is down about 15 pounds.
The matchup between Ford and the Iranian Hulk is an interesting one when looking at the size of each fighter. Ford is expected to enter the fight around this bodyweight while being close to seven inches taller. Despite standing 6-foot-2, Sajad Gharibi reportedly weighs around 400 pounds.
This is an anticipated fight between two fighters who have made it personal and want to get the better of each other. This was shown during the first stare down between the two where each took a shot at the other. First, it was the Iranian Hulk who tried to take down Ford. During the second attempt at a stare down, Ford delivered a shove that sent Gharibi to the floor.
This is not the first time that these two have been linked in a fight but there is finally a date and it is quickly approaching. Martyn Ford is considered the favorite in the fight and continues to show off an impressive physique heading in.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
IFBB Elite Pro Bans Russian Athletes From International Competition
Russian and Belarusian athletes will be unable to compete internationally in the IFBB Elite Pro league.
The war between Russia and Ukraine are affecting many avenues in different ways. There is action beginning to take place and the IFBB Elite Pro League was the latest to weigh in. Due to the ongoing issues, the league has banned Russian athletes from competing in international competition.
Russian President Vladimir Putin authorized attacks on Ukraine on Feb. 24 and the issue is ongoing. Since then, there have been many casualties and different citizens are helping the fight or raising money to send. This includes Oleksii Novikov, who competed in the Arnold Strongman Classic and has been raising money for food, supplies, and equipment.
The IFBB Executive Committee released a statement on Tuesday banning all Russian and Belarusian athletes and officials from competition.
“Considering the dramatic situation that is hitting and isolating Ukraine, according to the IOC’s strong recommendations, and as well in order to preserve the integrity of IFBB activities and the safety of all the participants, the IFBB Executive Committee has decided that Russian and Belarusian athletes and officials will not be allowed to participate in IFBB international competitions.
This resolution is to be reviewed based on how the situation evolves and any new recommendations from the IOC and International Sport Authorities.
With the strong hope that this tragedy ends immediately, without reading further pain and human losses.”
The IFBB Elite Pro league does not offer qualification to the Olympia but it is still the home to many athletes from around the world. Olympia qualification can only be acquired through the IFBB or NPC bodybuilding shows. This is done by winning a show or gaining enough points to be considered.
This comes after the IFBB Elite Pro league received recommendations from the International Olympic Committee. They believed that Russian and Belarusians should not be allowed to compete in the Olympic Games. CrossFit also released a statement against the actions of Russia. This was released last week and said that the country would not be recognized during the season.
It is clear that the issues between Russia and Ukraine are becoming worldwide. This is something that is going to continue until the war is stopped. Bodybuilding has started to make changes and it is likely that this continues while the attack is still on.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Improve Your Deadlift With The Right Deadlift Socks
The right deadlift socks can improve your deadlift for serious gains.
For those of us who deadlift, we know what this exercise can do for all our gains, however, we may not realize the benefit that deadlift socks have over our overall deadlift performance. With the right approach to deadlifting and having the necessary equipment, we can better tackle any workout with the deadlift and only see the best gains possible.
When we deadlift, how often do we scrape our shins or feel not as supported as we may like? Here is where deadlift socks come into play. As great lifting accessories to put into your gym bag, a quality pair of deadlift socks has the ability to transform your gains by protecting and supporting your legs for only the best deadlift gains possible.
Let’s take a look at the deadlift and see what makes this exercise so great. We’ll dive into what it is and why people perform it, what muscles get worked with it, the great benefits associated with it, and how deadlift socks can improve all those deadlift wants and needs.
What Is The Deadlift Known For?
The barbell deadlift is one of those exercises perfect for building back and lower body strength and is a top compound exercise for your posterior chain routine. As a seriously effective exercise, this requires the utmost diligence when it comes to form and preventing serious injury. This exercise is great for those looking to increase strength and size, but also for those who want to put an emphasis on power, explosivity, and increased stability (1). The nice part is you can perform this with an overhand grip or mixed grip.
With many deadlift variations, like the Romanian deadlift, trap bar deadlift, or sumo deadlift, what you will find is the deadlift tends to be a staple in many workouts for bodybuilders, powerlifters, and everyday lifters looking to see the best gains possible. It is incredibly important to use lifting accessories like weightlifting belts and deadlift socks for the load you take on with this lift is immense. But with proper care, you can better tackle those conventional deadlift gains in no time.
Some variations of the deadlift include:
Related: Different Types Of Deadlifts You Should Be Doing
Muscles Worked
There are many muscles worked with the conventional deadlift but mainly this will work your back muscles and those lower body muscles, like your quads, hamstrings, and gluteus maximus. Other more secondary muscles that get work done are your traps, lats, and abdominal muscles, with the core being a driving force for stability to tackle that one rep max and heavier lifts.
Benefits Of The Deadlift
The benefits of the deadlift are hard to ignore and by knowing what this can do, you will most certainly want to put this into your workouts for the best gains possible. Plus, you won’t be disappointed by the results or the amount of weight you can lift with the deadlift.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (2).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (3).
These are just a few of the many benefits the deadlift can provide for strength athletes, but overall, this exercise is one that works to boost those sports specific and more functional movements.
How To Perform It
Here are the steps for performing the deadlift exercise with the proper deadlift form to prevent unwanted soreness and not risk injury:
Begin with your feet shoulder-width apart and in a standing position. Your knees should be slightly bent and the bar just outside the legs. You can use a double overhand grip or mixed grip.
Hinge at the hips and as you straighten your legs, keep the bar close to your body. Be sure your overhand grip or mixed grip is firm on the bar.
As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs.
To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Repeat for your desired number of sets and reps.
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What Are Deadlift Socks?
Deadlift socks are a lifting accessory worn during the conventional deadlifts, and variations like the sumo deadlift as well, to prevent scraping and unwanted pain while also supporting your exercise as a whole. These are great to have in your gym bag and will benefit your deadlift immensely as you seek to elevate training or your one rep max.
Related: The Differences Between the Squat and Deadlift
Benefits Of Deadlift Socks For Improving Your Deadlift
The benefits of using deadlift socks for your workouts are undeniable in how they protect and support you during a standard deadlift. Benefits of deadlift socks include:
Protect against scrapes and bruising: These can protect your shins from cuts and scrapes since the bar is so close to your body. Eliminating unwanted pain is the number of one thing you need most when deadlifting so you can be as comfortable as possible when lifting heavier weights.
Absorb sweat: They can also absorb sweat but provide for nice ventilation so you perform the deadlift better and don’t find yourself uncomfortable.
Nice compression: A snug fit and more compression will give you that more supported feel while also increasing your confidence with more weight on the bar (4).
Better arch support: Provide better balance and comfort to lift as much weight as you can with as little stress and strain on your feet.
Check out our list of the Best Deadlift Socks for the best protection and support when lifting heavier weights!
Wrap Up
Performing the deadlift is a grueling exercise, but what you will find is that deadlift socks can make this exercise as easy as possible. With a great lifting accessory in your gym bag, you never have to worry again about poor form, lack of confidence, or discomfort when under so much weight with the deadlift. Give yourself the best chance at success and really work to alleviate any deadlift fears with a quality pair of deadlift socks. Able to improve strength, power, and stability, the deadlift is one to definitely put into your routine.
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
Bird, S.; et al. (2010). “Exploring the Deadlift”. (source)
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Armstrong, S.; Till, E.; Maloney, S.; Harris, G. (2015). “Compression Socks and Functional Recovery Following Marathon Running”. (source)
Straight Facts: Is Lemon Myrtle The Most Anabolic Supplement Ever Discovered?
Jerry Brainum shares the straight facts on a new discovery that may prove to be one of the most anabolic natural substances in existence.
Those who are interested in pushing their body to the limits of muscular ability are always trying to find ways to enhance their progress. Some will turn to PEDs for this enhancement, while others will try and stay on the legal side of things and look for approved substances for enhancement. While neither of these can replace hard work in the gym – they can supplement and optimize the results of hard work. A recent scientific study may have just introduced a new natural supplement that could change the game for natural anabolic substances. In our latest episode of Straight Facts, Jerry Brainum breaks down Lemon Myrtle and how it can optimize muscle hypertrophy.
Science is evolving every single day – and this has had a drastic affect on bodybuilding and fitness. If you were to compare the methods and knowledge of bodybuilders in the 70s vs today – you would see major differences. This, in part, explains why physiques are so much more massive than the golden era. For those not deeply embedded in bodybuilding, you can also see this difference in how nutrition and a healthy diet is directed vs nutrition in the 1950s, for example.
Of course, science is not only evolving it is also changing. Some things that were once seen as beneficial turns out to be false with further long term studies. So the following information that Jerry Brainum presents should be taken with a grain of salt – as it is a new study that can have big implications for the supplement and bodybuilding world.
This week, Jerry Brainum breaks down a recent study that explores the substance Lemon Myrtle. This is a plant whose compound might make it the most anabolic natural substance in existence. As Brainum explains, Lemon Myrtle might be the first natural substance to directly activate satellite cells – which are an instrumental part of hypertrophy.
How does muscle hypertrophy work?
Before jumping into this new substance, Jerry Brainum recaps how muscle hypotrophy works. Brainum covered muscle hypertrophy in more detail in a separate earlier episode of Straight Facts – which you can watch here. But as a brief rundown – here’s the key details.
Within muscle fibers, there are something known as satellite cells. These cells essentially just sit around doing nothing, until your muscle fibers are damaged. Once this happens, your satellite cells begin work on repairing your muscle. This act of repair also restores your muscle with larger fibers than before – thus leading to increased strength and size.
It should be noted that there is some debate on how essential satellite cells are to muscle hypertrophy and repair. A minority group of scientists believe that they might have little to do with the process. But as of today, majority fall more in favor with satellite cells being vastly important in the process – using peer reviewed studies to back it up.
The Lemon Myrtle Study: Older age, sarcapenia, and satellite cells
Sow how did lemon myrtle become discovered as a powerful supplement for muscle hypertrophy? Jerry Brainum explains that a recent study was done to find natural substances to aid in reducing sarcapenia.
What is sarcapenia? It’s a disorder that usually happens in adults 60 years and older. It’s a natural occurrence of the human body’s satellite cells dying off as we reach elderly age. This eventually leads to your muscles atrophying at a faster rate. It’s the reason why light resistance training is so important in older age – as this helps prevent and slow this process down.
Jerry Brainum asserts that many elderly folks who find themselves in assisted living homes are not due to mental disorders, but more so from frailty due to sarcapenia. You all know the “Help, I’ve fallen and I can’t get up!” commercials. This is essentially the end results of sarcapenia, requiring assisted living help for movement and support.
In an attempt to find natural substances that aid in preventing or slowing sarcapenia, scientists discovered that Lemon Myrtle does something that no other natural substance has been able to do – it directly activates satellite cells. This led the study to conclude it can be helpful as a supplement for elderly folk to prevent frailty.
But Jerry Brainum believes that Lemon Myrtle can also be used by any adult to help activate satellite cells and improve muscle hypertrophy. It can, essentially, be the most effective natural anabolic supplement in existence.
The studies are new and have not yet been tested on human subjects (only in vitro and also in mice). So it remains to be seen in the long term just how much of a game changer (or not) the substance can be. However, Jerry Brainum states that he wouldn’t be shocked to start seeing Lemon Myrtle as a supplement or as an ingredient in anabolic supplement blends.
Wrap Up
As science constantly evolves, so too do our options in bodybuilding for further optimization of training and nutrition. This allows athletes to push the boundaries even further than before. While Lemon Mrytle will not replace anabolic steroids or other PEDs – it can be a vital and game changing natural supplement in the world of fitness. You can watch Jerry Brainum break it down in complete detail by watching our latest episode of Straight Facts above.
Bostin Loyd Cause Of Death Revealed As Aortic Dissection
The autopsy details for Bostin Loyd’s death have been released with a cause being pinpointed.
Bostin Loyd passed away suddenly two weeks ago but the cause was not shared at the time. The autopsy has been performed and it revealed that Loyd died from an aortic dissection. Dave Palumbo broke the news on Monday night on his YouTube page.
Loyd was in stage 5 kidney failure and would have needed dialysis at some point moving forward. He became a controversial figure in bodybuilding because of his opinions and views on steroids in the sport. While it was assumed that they were present, Loyd became the first athlete to share his cycle while still competing.
Palumbo went into detail after hearing the news and shared that genetic origins also played a part in his death.
“Bostin Loyd died of a dissecting aorta. What that means, is his aorta, which is the main artery that comes off the heart to provide blood to the body, which is the highest pressure artery in the body can sometimes split.
That’s what the word dissect means and if it splits, obviously the blood, and the high pressure just blasts out of there and usually you die very rapidly, because you just bleed to death internally. There’s no blood being pumped to your brain and the rest of your body, and that’s it.” Dave Palumbo explained.
Bostin Loyd collapsed after a gym session at his home in Florida. He was rushed to the hospital as paramedics continued to perform CPR. He was pronounced dead at the hospital.
The genetic connection came from Loyd’s father, who also had an enlarged aorta. This is a problem that is hereditary and Loyd seemed to have a similar issue.
“Bostin is only 29 years old, but his father John Loyd who is also a bodybuilder had an enlarged aorta, also known as an aortic aneurysm and he actually had to have it surgically fixed. I don’t know when he had it done. I think it was done in the last five years or so. And I know he had mentioned it to Bostin, ‘hey you better check that out because it could be inherited’.
But you know, who thinks at 20-something years old that you’re going to have that issue. I don’t know if Bostin ever went and got it checked. He told his father that he did but we don’t really know that for sure.”
Bostin Loyd’s steroid use played a role in issues with his kidneys but there was to it than that. Unfortunately, genetics also played a part in his death and it showed following his autopsy.
Generation Iron sends condolences to friends and family of Bostin Loyd. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.