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Jim Stoppani: Contralateral & Pre-Exhaust Training, Explained
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Jim Stoppani breaks down the the effects and benefits of contralateral and pre-exhaust training in this in-depth guide.
Jim Stoppani is a deeply experienced and well educated member of the bodybuilding and fitness community. As an exercise physiologist, he understands the science behind the various training techniques and tactics in the bodybuilding world. Stoppani provided some valuable insight in the original Generation Iron feature film documentary. That’s why we decided to reconnected for a new GI Exclusive mini-series breaking down the science, tactics, and explanations behind bodybuilding and fitness concepts – presented in partnership with Barbend. In our latest GI Exclusive, Jim Stoppani provides a complete breakdown on the benefits and effects of contralateral training and pre-exhaust training.
Contralateral training and pre-exhaust training are two completely different techniques – but bother can be vital tools in your arsenal to reach your fitness goals. Both of these training tactics are a bit less covered compared to the most popular of workout styles. While many bodybuilders may understand how to do both contralateral and pre-exhaust training – it’s important to understand the why behind it in order to fully excel at these techniques. Let’s jump into it.
What is Contralateral Training?
In most simple terms, contralateral training is the concept that training one side of the body can increase the strength of muscles on the other side of the body. It is also known as cross-training although that term has expanded to broader uses over time.
The very concept of this might sound silly. How can training my right arm make my left arm stronger? While this isn’t some sort of miracle concept to save your time and energy on exercising one half of your body – contralateral training can be a valuable tool in fitness and bodybuilding. This is especially true if the athlete faces an injury preventing full training.
How Contralateral Training Works
Jim Stoppani breaks down contralateral training as such. The human body has one heart and one brain. That single brain sends electrical signals to both sides of the body. And that single heart pumps blood to both sides of the body. So when you are training, for example, your right arm – the increased blood flow and brain activity still sends blood and signals to the other side of your body. So in this case – also your left arm.
Stoppani explains that studies have proven, while this will not largely lead to a noticeable change in strength or size for the opposite muscle, it can help prevent or slow atrophy. This makes contralateral training a key technique when an athlete is injured. If you are unable to train your left arm – you should not avoid training your right out of fear of uneven muscle size. In fact, training your right arm will help slow atrophy on the left. Making for less gains to recover after fully surpassing the injury.
What is Pre-Exhaust Training?
Pre-exhaust training is a technique designed to fully stimulate larger muscle parts. More specifically, it’s to help fully exhaust a large muscle part that might otherwise be held back by weaker body parts around it during compound exercises.
Jim Stoppani first explains the how of pre-exhaust training. A typical example of this technique is to do a single joint isolated exercise followed by a multi-joint compound exercise. But why do we do this? What is the added benefit?
By starting with an isolated exercise, you guarantee to focus on exhausting that muscle. This then guarantees that the muscle will also be fully exhauseted afterwards when doing a compound movement.
Jim Stoppani uses this example – if you have weak triceps and only do the bench press exercise, your triceps will exhaust before your pecs do. So you will never full stimulate as much muscle growth as desired via this exercise. By using pre-exhaust training, you ensure that the main muscle being targeted – in this case pecs – gets fully exhausted. Full exhaustion, of course, leads to optimal muscle growth during the recovery period after training.
Does Pre-Exhaust Training Work?
This training technique has been under some scrutiny. Jim Stoppani mentions two studies published concluding that pre-exhaust training doesn’t work. But Stoppani believes that these studies are misleading. The study concluded that the second exercise in pre-exhaust training didn’t work because it led to less muscle activity. But really – that actually proves the technique works. It’s proof that the muscle has been exhausted. An exhausted muscle fires less electrical activity because it’s exhausted.
Jim Stoppani also mentions two longer term studies that analyzed pre-exhaust training. One did not see a difference between the two exercise styles of traditional vs pre-exhaust. While the second study concluded that the technique led to increased strength and muscle growth.
Again, Stoppani believes the first long term study mentioned here is misleading – as the best exercise for a person is, as Stoppani puts it, “The one you’re not doing.” Depending on what training technique you are using – at some point you need to update the variety of your training techniques. This is essential for preventing plateaus.
So in general, when Jim Stoppani is asked what the best training technique is – that wholly depends on the individual. What their body type is, what their experience level is, and what kind of training they have been currently doing. Training techniques are not one and done plans – they have to constantly evolve to what your body needs most depending not he current situation.
Wrap Up
And this is exactly what Jim Stoppani wants to ensure that those in the fitness and bodybuilding community truly understand concepts such as contralateral and pre-exhaust training. These are two techniques that are not meant to be your single and only training style. They are tools that you can include into an ever changing cycle of workout plans.
A training style should never be static. Variety is key to preventing plateaus and pushing to new limits. What works for your body now might not work for your body a year from now. You need to adapt and change to further your growth and strength. These tools can now be added into your arsenal for times when these just might be your best option.
You can watch Jim Stoppani go into full detail about both contralateral and pre-exhaust training in our latest GI Exclusive interview above!
10 Really Effective Mass-Building Back Exercises
Build a road map back with a variety of mass growth-inducing back exercises!
The back consists of several muscle groups which make up the upper posterior chain (Backside of the body) and these include the Latissimus Dorsi, Trapezius, Rhomboids, Infraspinatus, and Erector Spinae. (1, 2)
These muscles help us to twist, bend, stand upright, lift heavy objects, and protect the spine. And without a strong back; we can’t deadlift, squat, or even perform functional activities at optimal levels. (3)
They also play a big role in your posterior appearance giving width and thickness to your rear torso which is highly desired by many people who train for aesthetics and mass.
But, the more muscles per surface area means you must train them each individually to ensure maximum muscle-building and strength benefits. But, there are so many different exercises and ways to get an effective back workout.
So… we chose 10 exercises which we felt would give you the best results in your back training endeavors…
1. Barbell Bent-Over Row
The barbell row is without a doubt, one of; if not the most effective back exercises we have available to us.
In fact, ACE-sponsored research tested the effectiveness of several back exercises by having 19 males perform them with all variables being equal, and the bent-over row showed significant muscle activation in essentially all back muscles. (4)
The row was significantly more effective for targeting the erector spinae than other rowing exercises, as well as pull-ups/chin-ups, and pulldowns.
But it was a close second in muscle activation for lower traps, lats, and Infraspinatus muscles. This information leaves us to conclude that the bent-over row is the perfect overall exercise which stimulates the back symmetrically according to research. (5)
So, we’d say it’s a pretty impressive movement and should be a staple for compound movements when aiming for the most development possible.
Barbell bent-over row training tips:
Practice proper form before training heavy. Your knees should be bent with your back straight to avoid injury.
When you row, pull the barbell to the bottom of your rib cage which will allow you to utilize your maximum strength potential.
The bent-over row is best utilized as the first and heaviest lift in your workout.
2. Barbell Deadlift
A list of effective back exercises would not be complete without the king of posterior chain exercises… the barbell deadlift.
Now, the deadlift has so many variations, but we included the conventional version to keep things simple. The deadlift isn’t just a back exercise though. It’s actually an entire posterior chain (Backside of the body) exercise.
Which means it works all rear muscles from your calves, all the way up to your traps.
But what makes the deadlift such a special exercise is that you can maximally load the barbell and lift as much weight as your body you can handle. No other exercise works as many muscles groups as the deadlift.
Barbell deadlift training tips:
Practice proper form with light weights if you’re a beginner because the deadlift is a compound exercise which can cause injury if done improperly.
You should keep the bar as close to your body as possible and drive through your hips to the top.
Your lower back should be arched and your upper back should be just slightly rounded for the most effective pull.
3. Pull-Up
Any form of a pull-up will yield excellent results. But this exercise really shines is its superior activation of the Latissimus Dorsi (Lats) and research confirms this.
In a study, the pull-up showed significant lat activation compared to various forms of rows, and even the lat pull-down. (4)
Now, the pull-up is a simple exercise but that doesn’t mean it’s an easy one. You do need upper body strength but there are workarounds which is good news.
Most gyms often have pull-up assist machines which are fantastic and then there’s the cable pulldown which works the same muscles but to a lesser extent overall.
Pull-up training tips:
Use a full range of motion when doing the pull-up to maximize muscle fiber recruitment and strength.
If you’re a beginner, don’t worry about pulling yourself up all the way. You can also use a pull-up assist machine to develop your strength before you progress into the body weight only variation. Or do negatives by using something/someone to help you to the top of the bar and slowly lower yourself down.
Use a weighted belt or dumbbell between your ankles for added resistance.
4. Underhand Yates Row
Named after the former 6-time Mr. Olympia Dorian Yates, this row variation offers a different stimulus than the conventional barbell row.
Now, instead of using a pronated (Overhand) grip, you’ll use a supinated (Underhand) grip. This allows you to really stimulate the lower back muscles and the difference is noticeable during the movement when compared to an overhead row.
Using either a free weight barbell or Smith machine will yield similar results. But the free weight barbell will develop more stabilizer muscles.
Underhand Yates Row training tips:
When you do the underhand row, you want to pull the barbell to your mid stomach area. This engages more of the lower back.
Using a Smith machine is also a great way to do this exercise because you don’t have to stabilize the weight. You can just focus on the movement itself and training for the best contraction possible.
5. Sumo Deadlift
The Sumo deadlift (SD) is rising in popularity because it’s actually a safer alternative to the conventional barbell deadlift.
But how could it be so different?
Sumo deadlifts alleviate spine stress since the lift is closer to your center of mass, unlike with the conventional deadlift where you have to bend over and reach out to grip the barbell to lift it. With the SD, your back and the rest of your body can remain in a more upright position. (6)
But your stance should be very wide with your feet pointed slightly outward. This will allow you to lift heavy with a shorter range of motion, to maintain maximum balance, and to keep your torso upright.
Sumo deadlift training tips:
Take a wide stance with feet pointed just slightly outward. Your torso should be erect, and you should not have to place your arms too much out in front of your body.
You can use an overhand grip or an overhand/underhand grip.
Drive through your legs first and thrust your hips forward while your spinal erectors assist in completing each rep.
The Sumo lift can replace the conventional deadlift and taller people find it to work better for them.
6. V-Bar Pulldown
Why use a V-bar, or close bar? Well, the most obvious reason is that you can absolutely use more weight than if you were to use a long, bar attachment. This is ideal for muscular hypertrophy and will really hit all the back muscles sufficiently.
Now, a study showed narrow grip pull-downs to have similar electromyographic (EMG) activity to a medium or wide grip hand position, even if the medium grip has a slight advantage. (7)
But, the benefit of using more resistance is one reason why we chose the V-bar variation for an effective back exercise.
V-bar pulldown training tips:
Warm up with a light weight for 2 sets of 12-15 reps before progressing to heavier weights.
You should keep your elbows tucked in during the exercise and really focus on contracting and engaging the back muscles.
Do not lock out your arms during the concentric (Positive) phase of the exercise as this can place a lot of stress on the biceps and cause injury.
This variation is great as a compound lift or a finisher.
7. Seated Cable Row
Rowing is a phenomenal way to stimulate your back and it best targets the middle Trapezius muscles, the lats, and even the erector spinae according to a study. (4)
This benefits an individual by improving posture and promoting thoracic extension which helps to keep a straight and healthy spine. (8)
But the row is also a great exercise for burning lots of calories and building muscle at the same time since it’s a functional sporting movement.
Seated cable row training tips:
Use any cable attachment handle which allows you to comfortably and effectively perform the seated cable row.
Perform high reps to utilize the functional movement of the row.
Avoid using momentum and keep your elbows slightly bent to effectively engage the back muscles.
The seated row is a great exercise to begin your back workout with or use it as a burnout finisher.
8. Inverted Row
Also known as the Australian pull-up, the inverted row is a less difficult version of a conventional pull-up but it’s also like a bodyweight row.
Now, this exercise has shown to effectively target the middle Trapezius muscles and the Infraspinatus (Rotator cuff muscle which stabilizes the shoulder joint). (4)
And all you need is a Smith machine to perform this exercise. But, it’s a great movement which is sadly underrated due to being unconventional and overshadowed by other exercises.
Now, the inverted row really shines for lessening spine load stress and motion. But when utilizing this exercise, keep in mind that it targets the upper back significantly more than the lower back. This is ideal for isolation purposes. (9)
Inverted row training tips:
Position your body beneath a Smith machine bar so that you can grab it at a slightly wider than shoulder-width grip. Then, you’ll pull your body up to the bar just as you would a pull-up while retracting your shoulder blades.
The inverted row is just a reverse of the standard barbell row so it’s also a great functional exercise. You can use it as the first exercise in your back workout or save it for last to really burn out.
9. I-Y-T Raise
You may or may not have heard of the I-Y-T raise but when it comes to back training exercises, it’s one of the best.
A study showed the I-Y-T raise to significantly stimulate the Trapezius, and Infraspinatus muscles when compared to several row variations, and pull-ups. (4)
Now, you can do this exercise on an incline bench, sitting upright on a bench, or whichever way you feel the target muscles being worked the best.
The exercise motion looks exactly how it sounds. You’ll make an I, Y, and T with your arms to hit each muscle group.
I-Y-T raise training tips:
Lift your arms straight up above your head to form an “I”. Then, you’ll bring your arms back down and form a “y”. Lastly, you’ll bring your arms down and then form a “T”.
The goal is to feel the muscles working by contracting and squeezing during each repetition.
10. Rack Pull
The rack pull is a real powerhouse back exercise because you take a lot of your legs out of the movement which activates more of the spinal erectors.
This is very beneficial for back development and you can train heavy safely; which is another great reason to include this exercise in your workout routine.
Now, unlike the conventional barbell deadlift, you’ll start with the bar raised off the ground on a rack at about knee level. Your legs will help to lift the barbell through about a third of the movement while the spinal erectors and hips extend to complete the lift.
Rack pull training tips:
Use a Smith machine if don’t have great balance/stability. However, if you want to build stabilizer muscles then using a free weight barbell is a better option. But, both are great and will yield muscle and strength gains.
Set up the barbell slightly at, or above knee level on a rack so your back will have to engage to pull the weight. But you’ll extend and drive through your hips and knees while pulling the weight.
Wrap Up
Having a strong back is vital for aiding in that shredded and massive physique while also providing for better balance and support. These back exercises are great for mass-building and giving you that size you want most. Be sure to check them out and add these to your workout routine. You won’t be disappointed by the results.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
References:
Henson, Brandi; Edens, Mary Ann (2019), Anatomy, Back, Muscles, StatPearls, StatPearls Publishing, PMID 30725759, retrieved 2019-05-01
Chapter 40: Muscles, vessels, nerves and joints of the back. www.dartmouth.edu. Retrieved 2019-05-01.
Back Muscles. Cedars-Sinai. Retrieved 2019-05-01.
ACE – Certified™: April 2018 – ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?. www.acefitness.org. Retrieved 2019-05-01.
Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
Biomechanics of Safe Lifting. ergo.human.cornell.edu. Retrieved 2019-05-01.
Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; Saeterbakken, Atle H. (2014-4). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of Strength and Conditioning Research. 28 (4): 1135–1142. doi:10.1097/JSC.0000000000000232. ISSN 1533-4287. PMID 24662157
Video: Seated row with weight machine. Mayo Clinic. Retrieved 2019-05-01.
CHAD M. J. FENWICK, STEPHEN H. M. BROWN, AND STUART M. MCGILL
BCAAs vs. EAAs: Will They Help With Muscle Growth?
Don’t let the old way of thinking turn you away from a great supplement for muscle growth.
Much debate has been had over the use and benefits of BCAAs and EAAs in the world of bodybuilding and sport. Studies and research have looked hard into the effectiveness of these products as a way to boost athletic performance and the necessity over others. With confusion running high around the topics of BCAAs and EAAs, it is more than understandable that you would gloss over them and move down the line. Why buy what you don’t understand?
BCAAs have long sat on shelves with great popularity for athletes of all kinds, but as more and more studies come out on these products, many people question if they are really worth it. With so much flip-flopping, it can be difficult to make that choice on something that could ultimately boost your training to a new level. It is important to know the differences between the two and the benefits surrounding them for you to make an informed and educated decision on which BCAAs supplement or EAAs supplement to buy.
Let’s dive into the differences between these two vital components for growth, both EAAs and BCAAs. What we will find is that in order for protein synthesis to begin, and ultimately that much sought after development to be fully completed, we need both BCAAs and EAAs for this to take full effect. Let’s jump into what they are, how they can help you, and why you should be taking them as part of your workout to really maximize all of your goals and that better bodybuilding physique you work so hard for.
What are BCAAs?
Branch chain amino acids (BCAAs) are essential amino acids (EAAs). While this may seem confusing, the differences come from their chemical structures. To start, amino acids are organic compounds that provide the foundation for protein and serve as building blocks. Protein helps to build muscle and also aid in recovery, so amino acids are more than important when it comes to seeing gains in the gym.
There are 20 amino acids that make up protein, but of that 20, only nine are considered essential amino acids (EAAs). They include: histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine. Three of these essential amino acids are branch chain amino acids (BCAAs) being isoleucine, leucine, and valine. What separates them from the rest is that their side chain branches out allowing for a different metabolic rate.
BCAAs are found in foods that contain large amounts of protein and what the supplement can do is stimulate protein synthesis and increase mass to really maximize all of those gains you’ve worked so hard for while pumping you with leucine, isoleucine, and valine. When you exercise, your body uses your glycogen stores for energy and as your fuel source starts to run low, the body turns to proteins and amino acids for that boost. BCAAs are a quick way to prevent fatigue and offer that much needed better energy boost.
Benefits of BCAAs
BCAAs are known to have many benefits for the body. Leucine, one of the three BCAAs, can stimulate muscle protein synthesis by activating certain pathways in the body (1), resulting in the production of muscle. However, when the muscle breakdown exceeds muscle protein synthesis, your body starts to lose that hard work you desperately fought for and BCAAs can help with this. The balance of muscle protein breakdown to muscle protein synthesis must remain stable for it determines how much muscle you put on (2). So while BCAAs stimulate that muscle protein synthesis, it will prevent muscle breakdown and allow for those gains to better show as well.
Along with the pros of packing on the muscle, BCAAs are known to aid in recovery and decrease muscle soreness (3), allowing for ample recovery to keep you going strong. Reducing damage will further development and not pull you away from that valuable training. BCAAs have been shown to also reduce fatigue during exercise. While so many of us experience exhaustion at some point during our workout, BCAAs improve mental focus and convert certain brain chemicals to reduce fatigue (4), ensuring you stay at that high level. The benefits of BCAAs are evident, but the debate over them never seems to let up.
Why EAAs Are Important
While BCAAs may seem like that catalyst to boost protein synthesis, prevent muscle deterioration, and ultimately lead to insane development, you cannot forget about EAAs. Without EAAs, BCAAs alone cannot actually drive progress. Although BCAAs will do their best to prime the muscle to grow, you need EAAs to build actual tissue and all nine essential amino acids need to be present for muscle protein synthesis and energy to fully take place (5).
This is crucial to note for those looking to put on more muscle mass, for BCAAs alone will not get the job done. EAAs are considered essential because your body cannot produce each essential amino acid. Only the proper consumption of better nutrients can ensure you fill your body with the right amount of EAAs and people have started to push this supplement for that reason.
The best option you could get is an essential amino acid supplement that contains a high amount of EAAs with the added bonus of extra BCAAs. This will ensure that proper growth becomes a reality and you start to really see an increase in your size and muscle mass. By combining both into one supplement you will save money and the convenience of multiple supplements which can just be an all around pain for you. The truth is you must have both BCAAs and EAAs, so make sure you are getting both with a great supplement that won’t pump you with anything other than the essentials that you get.
Should You Take Them
It seems as though both are needed to ensure you make gains in the gym. BCAAs will activate protein synthesis and reduce muscle fatigue to ensure you stay strong and complete a training session at maximum capacity. EAAs come to their aid by providing the right benefit to actually see those muscles come to fruition. While these can be helpful for that added benefit in the gym, they aren’t entirely necessary. While many people do still use them, it is critical to recognize that getting these nutrients from whole foods is always better than getting them strictly from supplements and other forms of supplementation.
With the right diet, you can already have an abundance of both in your body. Most protein rich foods have a high percentage of BCAAs in them. Foods like eggs, salmon, peanuts, and cheese contain high amounts, and if you are one to take protein powder, you get a healthy dose in that as well. To save money and see big gains occur, your grocery list may be enough to kick start your muscle regiment into gear. If you do feel as though you must take this supplement to enhance your gains and keep you working harder in the gym, then look into quality brands and see what works for you. It may take some trial and error, but you will ultimately find one that will work wonders for you.
Conclusion
A lot of debate is had around taking BCAAs and EAAs as supplements and it all comes down to the individual and what they seek to accomplish. While studies and research show many pros in taking these two, others show they may not be as useful as original thought. If you already run a strict workout regiment and have a solid diet, continuing with whole foods offer plenty of advantages to boost performance. Meeting your protein intake and thriving in the gym offer enough components to see that sought after growth. If you feel comfortable and want to experiment with BCAAs and EAAs, they do have the ability to help with muscle growth, so look into reputable brands and give them a try. While they can certainly be beneficial, you may already have what you need to succeed without them for your pre workout, intra workout, or post workout muscle building goals that stimulate muscle and tackle all of your protein needs.
See our Top Rated BCAA Supplements. Also, see our Top Rated Most Effective BCAA Supplements.
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
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K.; Kohnke, Richard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Tipton, Kevin D.; Hamilton, D. Lee; Gallagher, Iain J. (2018). “Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans”. (source)
Howatson, Glyn; Hoad, Michael; Goodall, Stuart; Tallent, Jamie; Bell, Phillip G.; French, Duncan N. (2012). “Exercise-induced muscle damage is reduced in resistance-trained males by branches chain amino acids: a randomized, double-blind, placebo controlled study”. (source)
Newsholme, Eric A.; Blomstran, Eva (2006). “Branched-chain amino acids and central fatigue”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Best CBD For Muscle & Joint Recovery After A Workout
How the best CBD supplements can promote muscle and joint recovery.
We all suffer from aches and pains after a tough workout, but with the right CBD supplement, those pain needs may be a thing of the past. We work hard, grind in the gym, lift big weights, put them down, but too often do we neglect the fact that recovery can equally improve our gains for the better while working towards pain relief. CBD topicals are a go to option for you can apply directly on the effected area to target pain relief and muscle pain.
Stretching and using other forms of recovery are great, however, the right supplement has the ability to transform your gains for the better. The best CBD for your muscles and joints, especially after a workout, will improve your physical health and performance for better chronic pain management.
CBD is a growing industry and these products have grown in popularity ten-fold. With so many supplements companies now working to produce high-quality supplements, what you will find are so many options to choose from. This is helpful, for you have tons of options to choose from, but also daunting because finding the right one takes diligence. We’re here to help you explore the best CBD for muscle pain and joint recovery so those post-workout needs are taken care of.
Let’s get right into this piece then. Knowing the ins and out of CBD is important and can elevate your gains for the better. Especially when it comes to those muscle pain and joint relief needs, this supplement can be an easy fix no problem.
What Is CBD?
CBD is short for cannabidiol and it is a phytocannabinoid derived from the cannabis plant. This is not to be mistaken for tetrahydrocannabinol (THC) which induces the “high” effect associated with marijuana and the cannabis plant. CBD has the potential to aid in a number of benefits and hemp derived CBD products can help with pain relief, reduced inflammation, relieving muscle and joint soreness, and promoting better sleep, among others (1).
That Unwanted Muscle & Joint Soreness
Through our workouts, muscle aches and joint soreness can be debilitating and will limit just how hard we push ourselves in the gym. Getting out of bed can be hard, lifting weights can be a challenge, and just our overall feeling of energy is severely reduced. How many times have you tried to hit the gym only to find your muscles just don’t want to be there? It’s the constant challenge and struggle of the mind versus the body. However, with the best CBD topicals for muscle and joint recovery, you will handle that post-workout recovery, so you have better recovery and faster bounce back.
Why Recovery Matters
Recovery matters because this is an important part of the process of muscle growth. Not only does recovery reduce inflammation and soreness, but it is the perfect time for those muscles to heal and repair themselves as you look to see the best gains. Also working to improve mobility, this allows for better overall performance as you will feel more supported and loose, more flexible, and see better range of motion to get the most out of your lifts (2).
Either through passive recovery, resting and giving your body time to heal, or active recovery, accelerating the process through keeping your body moving, you can enhance your recovery goals easily and alleviate pain. Plus, with the best CBD for muscle and joint pain, you can treat joint pain, arthritis pain, and provide pain relief with the best CBD cream.
How CBD Works For Better Muscle & Joint Recovery
CBD works for muscle and joint recovery by affecting the immune and nervous systems. Since both are tied to exercise performance and the subsequent recovery to relieve pain, CBD will interact with these system to enhance normal function and allow for proper recovery while reducing chronic pain.
Muscle Pain Relief
Acting through the endocannabinoid system, which regulates both physical and cognitive functions, CBD will work to reduce overall pain, fight inflammation, and work to alleviate muscle tissue pain. With anti-inflammatory properties, this will allow for rapid recovery to give your muscles a faster chance at growth (3). With constant tension after workouts, your muscles need help relaxing, and by doing this, you give them a fighting chance at healing while avoiding muscle spasms.
Joint Pain Assistance
When it comes to your joint health, the constant wear and tear of working out can affect our joints and leave them feeling equally as sore. But our joints are necessary to feel supported yet limber as they are the pivotal points of movement for all exercises. And everything else for that matter. By targeting certain brain chemicals, CBD will regulate tension and promote better joint relief, so you can tackle those big lifts with no problem (4).
The best CBD supplement for muscle and joint recovery will do this and much more and is an important element to include on your supplements shelf. You already prioritize those workouts supplements, so put your recovery on an equal playing field to maximize gains and stay pain free.
Best CBD For Muscle And Joint Recovery
The best CBD supplement will provide that post-workout care to relieve muscle and joint pain for the better while taking care of overall chronic pain. With high quality ingredients and a great formula, knowing which products out there can enhance those gains will better prepare you for any workout needs you wish to handle so you only see huge gains. A fantastic CBD pain cream, this is an affordable CBD cream with the purest CBD to relieve minor aches and reduce pain.
Level Select CBD Level 2 Sports CBD Cream For Pain
Level Select CBD Level 2 Sports Cream is a fast-absorbing formula to relieve pain and improve performance.
Level Select CBD Level 2 Sports Cream is a great CBD topical designed to deliver fast-absorbing support to relieve muscle soreness and is a top joint relief CBD cream on the market for targeted pain relief. With 600mg of CBD, this will target the affected area while also soothing and softening your skin. Level Select is a great company only seeking to produce the highest quality CBD supplements and is the best CBD pain cream for muscle and joint recovery.
Price: $59.99
CBD Oil & How CBD Oils Work For Benefit
While this sports cream is a great option for chronic pain, looking to those CBD oils, and other forms like CBD gummies, are also helpful. For those looking to go more the tincture route and ingest CBD, these CBD oils are a good choice. When it comes to relieving those muscles and joints, however, working to apply CBD topicals directly to the spot can make all the difference.
Check out our list of the Best CBD Supplements to relieve sore muscles and joint pain today!
Wrap Up
The best CBD cream for muscle and joint recovery can enhance those post-workout needs to optimize recovery and keep you feeling fresh and energized. No more waking up with pain and feeling too lethargic to go to the gym. With the right approach to those after workout needs, CBD supplements, like pain cream, are perfect for helping you see the best gains and keeping you clear of soreness and pain.
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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 Envato
References
MD, Peter Grinspoon (2018). “Cannabidiol (CBD) — what we know and what we don’t.” (source)
Sands, W.; et al. (2013). “Stretching and Its Effects on Recovery: A Review”. (source)
Rojas-Valverde, D. (2021). “Potential Role of Cannabidiol on Sports Recovery: A Narrative Review. (source)
Miller, R.; et al. (2017). “Is cannabis an effective treatment for joint pain?”. (source)
Rob Kearney Shows Superhuman Strength as He Squats a Massive 950Lbs
Rob Kearney Squats an Insane 950Lbs
Rob Kearney shows off some insane strength as he recently squat 950lbs! The strongman competitor is getting himself ready for the 2022 Arnold Strongman Classic and is looking very impressive in training.
Pushing your limits is the goal for every strength athlete. If you’re not looking to gain even more strength as a strength athlete then what are you even doing in the game. With the 2022 Arnold Classic just around the corner every strongman competitor is putting in the extra time and effort to be prepared. One such competitor is Rob Kearney.
Looking to make a major splash at the Arnold Classic, Rob Kearney is looking to push himself to heights of strength he’s never reached before. His training has reached a whole new level and Kearney is looking impressive in the lead to the big show in March.
Solid 275lbs (125kg) single on the @roguefitness monster DB in prep for the 2022 @arnoldsportsStrongman Classic! The clean was a bit sketchy, but the press was easy!! Did this for a few sets last night and each one got better and better!
So excited to be in Columbus in just a few weeks to throw down with the best!!!
Insane Squat
Rob Kearney isn’t only working his upper body though. Recently he put up some serious numbers in the squat rack. The strongman powerhouse squat a truly mind boggling 950lbs.
Well that wraps up the squat prep for the 2022 @arnoldsports Strongman Classic! Finished with a final single at 950lbs (432kg). So excited to see how the body heals up and gets stronger so we can put on a show in Columbus!!!
Thanks so much to all the spotters/loaders today (@k_dito_19 @creyes242 @millsfitness@mikekostantakis and others). Thanks to my squat coach @katrina_b1979 for taking me under her wing and pushing me through this prep. And finally, thank you to @jkearney15 for literally helping me with everything throughout these training sessions, even between your own sets during your workout, you still drop everything to help me ??
If Rob Kearney can continue to push himself hard enough he could be a major threat to every strongman athlete competing at the Arnold Classic.
What do you think of Rob Kearney and his insane 950lb squat?
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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.
Can Dirty Bulking Really Enhance Your Bodybuilding Strength Gains?
This method of bulking up may not be as effective as you thought.
The thought of looking huge is on every bodybuilders’ mind. Look good, feel great, lift huge weight, and show off an absolutely massive physique for all to envy. But this requires more than we may actually know and finding the secret weapon to this increase in mass is on the forefront of all our minds. Through supplements, a solid dietary routine, and of course, an efficient workout schedule, we can start to get on board the gain train. But if that isn’t enough, then we seek other means: bulking.
When it comes to bulking, there are two types: clean and dirty bulking. To start, bulking in general is simply the body putting on weight or mass and whether this be clean or dirty bulking, the words ‘calorie surplus’ are important. All this means is you are consuming more calories than actually burning off.
For most people, this is to put on more muscle so that shredded aesthetic starts to pop, or for those who struggle with gaining weight, this can be a way for them to do so. While clean bulking seems like the obvious choice for your bulking wants and needs, we all have a sweet tooth and less meal prep time means eating whatever you want.
Let’s take a look at dirty bulking and see what this does for your bodybuilding gains. While it may seem like a decent way to boost your muscle and physique, you may find it is quite the opposite, something you don’t want or need. With the alternative of clean bulking on the table, let’s explore these two and see just what this bulking craze is all about.
What Is Clean Bulking?
Clean bulking may seem self explanatory but it is worth sharing anyway for us to know exactly what we’re dealing with. For those who wish to embark on a clean bulking journey, your diet will consist of what we see as clean foods, meaning anything from lean meats and fish, fruits, vegetables, and those grains with healthy forms of carbs. You will tightly watch your caloric intake as you look to slowly overtime boost that number on the scale. The key with clean bulking is that you will avoid sugar and other processed foods as these will negatively effect the muscle you begin to put on (1).
Quick Pros & Cons
Clean bulking is a safe and effective way of bulking that works to keep you healthy overall. You will put on lean muscle and work to avoid fat gain, especially by avoiding sugar and processed foods. A downside is it is restrictive and that sweet tooth will have to be suppressed. For bodybuilders or those looking to bulk effectively, this is a great option.
What About Dirty Bulking?
When it comes to dirty bulking, here’s where things get interesting. Unlike clean bulking where you are controlling the quality of food entering your body, dirty bulking looks to focus on the quantity of any food you put in your body. With more of a focus on high-calorie food, and less so on the nutrients you actually take, you look less to the ratio of macronutrients and more to the overall calorie count that your body is consuming. This leads to rapid weight gain that is paired with exercise, but what you find is the quality of foods severely reduced as opposed to something like clean bulking (2).
Dirty Bulking & Effects On Bodybuilding
For what it’s worth, the option between dirty and clean bulking is a preference, for you know your body and your metabolism. But what you’ll find with dirty bulking is that you will start to increase weight as a result of added fat and potentially lose, or at least not put on, that muscle mass you seek the most.
Muscle mass and strength aside, your health will be affected, as the quality of food you take in has real consequences on how your body operates. Physically and mentally, the food we eat allows us to focus, work hard in the gym, have energy for our personal lives, and make us feel good all-around. So while dirty bulking may seem like a fun and easy way to pack on weight and potential muscle, think about the repercussions both inside and outside the gym when looking to bulk.
Your Best Bet
Based off of all this, if you are a serious bodybuilder looking to bulk up, it would be wise to look into clean bulking and see how to do this form as effectively as possible. With good, clean food coupled with a great workout routine, the choices for you to grow and increase in strength and size are endless. If you choose to go the dirty bulking route, that is your choice and one you should look into, just make sure you know exactly how to counteract the junk you may be putting into your body. As said before, the choices and forms of dieting and bulking are personal and everyone is different as these forms work differently for everyone. Consider your options, look into what will work for you, and give it a try. Maybe some trial and error will work to clarify some of it.
Wrap Up
For those looking to bulk, there are two forms of bulking that one can try: dirty and clean bulking. While the differences may seem to contradict each other, every way to diet or bulk works differently for everyone. Clean bulking is pumping yourself with clean food and remaining on a strict diet in order to effectively target growth and tone a stellar physique. Dirty bulking is putting quantity over quality in efforts to gain as much weight as possible. While the health effects of these matter, look into both and see which you prefer. The results may differ, but at least then you’ll know which is best for your bodybuilding gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Classic Bodybuilding Exercises You Need To Try For Monstrous Growth
These exercise will increase strength and size in no time and are classic exercises to perform for your bodybuilding goals and that classic physique.
Think about your workout routine. How many of those exercises have you done over and over again? You’ve probably felt as though you’ve hit this plateau and are struggling to see that monstrous growth you want most from your bodybuilding workout. Every time you look in the mirror, you think that. How could I get bigger?
Don’t get us wrong, you probably look great, all that hard work starting to come to fruition after you’ve perfectly crafted your workout, dietary, and supplementation routines. But if you really want to be a classic bodybuilder, and one that sees great gains with everything they do, then you need to look at a classic workout or two that have gotten some of the greats to where they are today with that classic physique.
We get that a workout is subjective off the bat. Some exercises you hate doing, others maybe you can’t do given the fact you’re rehabbing an injury. But what you need to know is while there are many exercises out there to boost your strength, speed, size, and physique, some are better than others (1).
And you’ve seen others at the gym perform them. Maybe you’ve been envious. Now it’s time to turn the tables and make them jealous of you. The excuses are no more as you will now embark on a bodybuilder’s workout to absolute gains and a shredded aesthetic to be one of the top physiques around.
We’ve hyped it up enough and will rest, so now its time to dive into some of these classic exercises to give you a physique to envy. Working all muscle groups, as well as starting to target those smaller stabilizer muscles, will give you an appearance as if someone carved you out of marble. And that perfectly sculpted classic physique may just give you the leg up on competitors and earn you a podium spot and some much needed rest.
Classic Exercises For Monstrous Bodybuilding Growth
While these are certainly not all exercises to get you huge, it is important to note that these are great all-around exercises to enhance all areas of your bodybuilding goals. From lower body work to upper body pumps, these will target your whole body so your sculpted physique is one to remember. At the end of the day, a bodybuilder’s routine is their routine and what works for them may or not work for you. But these exercises certainly will with the right gym equipment. The benefit to trying new things is your muscles can only do one thing: grow.
Arnold Press For Boulder Shoulders
The Arnold Press is a mean free weights shoulder workout to add to your workout routines taking the traditional overhead press exercise and adding a bit of a twist. Well, literally a twist with added intensity. A you push the weight overhead, you will rotate your wrists so your palms go from facing you to facing out. A great exercise for building strength in your shoulder muscle and popping out those arms, while also promoting explosiveness and power, the Arnold Press will work to build those boulder shoulders, similar to lateral raises or rows. This can be done as a seated arm dumbbell or standing dumbbell exercise included with workouts.
Bent-Over Row For That Big Back
The bent-over row is a great back exercise to target your lats, as well as your traps, rhomboids, and rotator cuff, with a little help from the arms as it mimics rows. These all play a role in posture and movement, but work to get those wing-like lats you know and love and fix any muscle imbalances from something like the barbell bench press. If you have access to kettlebells and dumbbells, you can row those or utilize a more traditional barbell variation. As an upper body muscle enhancer, the bent over row is one to certainly have in your routine to train this body part for all workouts of all levels on intensity depending on the program (2).
Squat For Tree-Trunk Thighs
This is an obvious one for it is one of those classic and traditional lifts, along with the deadlifts and flat bench press, as one of the big three powerlifts. Squats will get those tree-trunk thighs to really grow and work a number of your lower body muscles. Not only do barbell squats enhance your physique and build muscle by busting out your lower half and rear, but you will be more grounded, balanced, and stable when it comes to other massive lifts which require your utmost dedication and care, especially with the engagement and movements of your abs (3).
Pull-ups For An Upper Body Punisher
As a compound exercise, these are the best for getting serious work done with just your bodyweight and no need for free weights, an incline bar, or a cable machine. Muscles worked include the lats, biceps, pecs, delts, triceps, forearms, and traps and you will see growth in all. As an exercise to build strength and work on posture, the benefits to your bodybuilding goals and muscle growth are more than you know. Toss these in for a pre-workout warm-up or post-workout punisher and help get those V-shape abs we all know and love and strive for with our workouts.
Skullcrusher For Triceps & Those Horseshoe-Shaped Arms
What you’ll find with the skull crusher is a great isolation exercise to target your triceps, either narrow or wide grip on the bar with slightly differing movements. We all work our biceps, curling away as we seek to impress those around us while looking to enhance our chest. But that horseshoe-shape we all desire comes from working the triceps, as boring as it may be from lying on the bench as we reverse the movement to develop this muscle. Don’t be a noob and neglect your triceps, because it is noticeable, even if skipped just once a week or even a rep.
Spider Curls For Bulging Biceps
On the topic of isolation, spider curls are a stellar biceps isolation exercise and only a few reps on one arm will prove to you why, similar to preacher curls. The limited ability to jerk and cheat when lifting the weight requires humility because even those extra five to ten pounds you try and toss on won’t cut it, even with one curl. It’s a humbling exercise, but one worth doing for those bulging biceps without doing an incline press dumbbell exercise that hits your chest on point.
Sissy Squats For Quad Isolation
Don’t be fooled by this name because you will be sadly mistaken if you go into this exercise lightly. Sissy squats target the lower thigh area and require a certain level of fitness. It’s fairly close to isolating your quads and can offer a real level of resistance to boost strength and size in those legs, especially your hamstrings and abdominals for engagement. Also, with no equipment needed, there’s no excuse to not get done and give sissy squats a try, potentially paired with the standing calf raise. leg extensions, or leg curls.
Wrap It All Up
When it comes to classic bodybuilding exercises, the ruling is that this is a subjective topic. Every bodybuilder of all levels has what works for them and as part of their routine, it’s what makes them successful. Don’t be afraid to try new things. You’re already huge. We get that. But you could get bigger and we’re here to help with these tips from this article. Try these exercises on day 1, day 2, day 3, day 4, day 5, or any other day you choose because one of these per day will make sure you see growth. Give these exercises a try per week and work on getting massive while you build muscle. Be someone people will envy and train like its Mr. Olympia. And don’t be afraid of failure with a few things, including your workouts and diet as you search for ways to succeed like many of the best physiques out there.
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
Harrison, Jeffrey (2010). “Bodyweight Training: A Return To Basics”. (source)
Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Gullett, Jonathan C.; Tillman, Mark D.; Gutierrez, Gregory M.; Chow, John W. (2009). “A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals”. (source)
Supercharge Muscle Growth and Recovery with Full Body Workouts
Is it possible to grow muscle with only a couple of days in the gym? It sure is! That is if you do full body workouts.
Split routines have their time and place but can often lead to overtraining, muscular imbalances, or burnout. If you’re short on time or skipping days in the gym, you’ll be better off incorporating full body workouts into your training.
Full body workouts tend to get a bad rep in the bodybuilding world, but funny enough, full body workouts is where bodybuilding started.
Find out below all the benefits full body workouts bring to the table.
Old School Bodybuilding
In the golden era of bodybuilding (1950’s and ‘60’s), you would find most of these old-timers all on full body workouts, including Leroy Colbert and Vince Gironda — even Arnold Schwarzenegger was doing full body workouts at one point. This was before the revolution of drugs in the sport became mainstream though. Since these bodybuilders were all-natural, they knew the importance of rest and recovery for muscle growth. Therefore, they did full body workouts to allow their bodies more days off.
Since drugs allow your body to lift and produce more than what it’s capable of alone, it’s common for many bodybuilders to do more volume, which would otherwise be too much for the natural bodybuilder. Therefore, many bodybuilders nowadays are on split routines since you’ll be able to overload each muscle group with more volume. (That’s not to say all bodybuilders doing split routines are on drugs though.)
Full Body Workouts vs. Split Workouts
When you’re lifting weights in the gym, you can either opt for full body workouts or a split workout routine; both have their pros and cons.
Split Workouts
Split workout routines are designed to separate muscle groups into different days. There are a variety of ways to do this. Below is an example of a 5-day split routine.
5 Day Split Routine
Typically, there are 3, 4, and 5 day split routines. The benefit of a split routine is that you can dedicate an entire day to one muscle group, which targets the muscle more and gives them more fatigue and volume. With a full body workout, you’re limited to only 1-2 exercises per muscle group.
Since you’re targeting different muscle groups on different days, you can reduce the number of rest days that you take.
If you’re a competitive bodybuilder, this is recommended because you’ll be able to maximize muscle growth since you can give your muscles more volume each workout. Also, you’ll be able to isolate muscle groups, such as your triceps and biceps more efficiently, which are important for bodybuilding.
One issue with this design is that you have to stay on schedule with your workouts and you can’t miss any days, or you risk overdeveloping or underdeveloping muscles, which can lead to muscular imbalances and less muscle growth. If you’re on a 5 or 6-day split routine, it will be much easier to miss a day or two, which means you would have skipped a muscle group or two for that week.
Full Body Workouts
Full body workouts are working out your entire body each workout. They’re more efficient than split routines and save you a ton of time. That’s because you can work out your entire body in just one workout versus three, four, five, or six workouts. And although you can’t do as much volume each workout for each muscle group (without overtraining in one workout), you can make up for that volume missed by doing more full body workouts throughout the week.
It’s recommended that you do 2-4 full body workouts each week. If you happen to miss a workout, it’s no big deal! That’s because you don’t have a schedule you need to follow to make sure you’re working out your entire body — you already are each workout! This allows you a lot of flexibility in your workouts and schedule.
If you love other exercises besides lifting weights, then this is perfect! Now, you can play basketball, go for a hike, etc. on the days you aren’t in the gym.
Benefits of Full Body Workouts
Don’t confuse full body workouts for being for “beginners” or “run-of-the-mill” workout routines. Aside from having more time outside of the gym and not having to rigidly stick to a workout routine, full body workouts have a plethora of benefits.
Muscle Growth
Full body workouts allow you to focus on the muscles and exercises that give you the bulk of your muscle growth. Isolation exercises such as bicep curls and tricep extensions are good bonuses to add to your workout, but they shouldn’t be what you focus on. Full body workouts get rid of a lot of exercise fluff and let you hone in on what matters most —exercises that target large muscle groups, including squats, bench press, and rows.
This 2017 article proves that multi-joint exercises produce more strength than single-joint exercises (1). (Bye-bye arm day!)
If you’re prone to overtraining and don’t allow your body enough days off to recover, then you could be surprised just how much your muscles grow if you switch over to full body workouts and take more days off.
Research shows that high-volume and low-volume training produce equal amounts of strength and lean muscle mass (2).
Recovery
Full body workouts allow your body more time to recover. When you workout, both your CNS and muscles take a toll and they need time to recuperate. Since you’re only working out 2-4 days a week with full body workouts, your body will have much more time to recover than its 4, 5, and even 6 split routine counterparts. Recovery is important to muscle growth. Muscle grows while you’re resting, now while you’re lifting, so the additional rest days will yield more muscle (3).
Also, since you’ll be well-rested, you’ll be able to fully push yourself each time in the gym. Whereas with split routines, you’ll be tired or sore a lot of gym days, which means you’ll be working out a submaximal intensity, leading to less muscle growth.
Full body workouts also allow you flexibility. You can do strength workouts or HIIT routines, with no certain days you have to do them. You can play basketball one day, do a strength training full body workout another, and do a HITT workout on the third day. This gives you the freedom to never get bored of exercise and makes exercising more fun. Plus, you’ll build a more well-rounded body that has strength, endurance, and is athletic.
When doing full body workouts, I recommend you don’t work out any more than 3-4 days a week because of delayed-onset muscle soreness (4). However, research supports that you can train consecutive days in a row and still have similar improvements in strength and body composition than having days off in between lifts (5). (No wonder Rich Froning can do multiple full body workouts every day). Therefore, as long as you aren’t overtraining and keeping the volume low, it’ll be safe for you to do back-to-back full body workouts.
Benefits
Flexible schedule
Better recovery
More endurance
Focus on large muscle groups
More time outside of the gym
Conclusion
You can get amazing results in the gym only lifting weights 2-3 times a week. You’ll recover faster, be replenished each day back in the gym, and have more time outside the gym.
Do you prefer full body workouts or split routines? If you found this article valuable, follow us on Instagram, Facebook, and Twitter for daily content.
References
1 – Paoli A, Gentil P, Moro T, Marcolin G and Bianco A (2017) Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Front. Physiol. 8:1105. doi: 10.3389/fphys.2017.01105
2 – 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.
3 – MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian journal of applied physiology = Revue canadienne de physiologie appliquee, 20(4), 480–486. https://doi.org/10.1139/h95-038
4 – Hotfiel, T., Freiwald, J., Hoppe, M. W., Lutter, C., Forst, R., Grim, C., Bloch, W., Hüttel, M., & Heiss, R. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Delayed Onset Muscle Soreness – Teil I: Pathogenese und Diagnostik. Sportverletzung Sportschaden : Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin, 32(4), 243–250. https://doi.org/10.1055/a-0753-1884
5 – Yang, Y., Bay, P. B., Wang, Y. R., Huang, J., Teo, H., & Goh, J. (2018). Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Frontiers in physiology, 9, 725. https://doi.org/10.3389/fphys.2018.00725
East Coast Mecca: Dexter Jackson and Kai Greene Training (Season 2, Episode 8)
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EAST COAST MECCA: SEASON 2 – Generation Iron returns to the beast coast with an inside look at the Bev Francis Powerhouse Gym one week before the New York Pro 2016. Known as the East Coast Mecca of bodybuilding, Bev Francis’ gym attracts today’s most elite athletes. In season 2 we’ll follow the likes of Kai Greene, Dexter Jackson, Roelly Winklaar, Sadik Hadzovic, and many more.
The third and final part of our 3-part Kai Greene arc is finally coming to a close – and what better way to end with a bang than Kai training with the ageless legend Dexter Jackson. Watch these two bodybuilding powerhouses train in the East Coast Mecca and also trade tips and stories that they have learned over the course of a long and prosperous bodybuilding career.
To be a fly on the wall during a conversation and training session like this brings invaluable insight to anyone who is a fan of bodybuilding. Check it out in our latest episode of East Coast Mecca above.