Blog
How The Single Arm Cable Curl Isolates Your Biceps
Beef up your biceps with this great isolation exercise.
Our biceps are muscle we all love to see grow and an exercise like single arm cable curls is exactly what you need. An isolation exercise perfect for seeing muscle growth can take your gains to new heights and give you the best chance at seeing real success. With so many biceps exercises, the ability to see gains is something we all know and love, but knowing the right approach can make all the difference. Plus, taking advantage of a cable machine can take you a long way in the gym.
Strong arms are important for pulling movements associated with sport and training while also giving us functional gains. Able to support surrounding muscles, those lacking in bicep strength will suffer when it comes to producing overall gains. On top of that, large biceps will make others envy you in the gym as you rock that sleek tank to show off your aesthetic. Single arm cable curls are the perfect exercise to focus on gains and allow you to train at peak performance.
Let’s jump into the single arm cable curl exercise and see what this is all about. From what it is, to muscles worked, the many benefits, and how to perform this, we’ll also share some great alternatives and exercises to pair with so you can structure a complete and well-rounded workout.
What Is The Single Arm Cable Curl Exercise?
The single arm cable curl is a fantastic isolation exercise to build muscle and isolate out those biceps for serious growth. The benefit to this exercise is that you can work just the bicep to increase strength, size, fix imbalances, and work on mind-muscle connection. Using the cable pully forces you to increase time under tension and a comfortable handle can make this exercise easier. A beginner level exercise, this is great for all athletes of all experience levels to see serious gains.
Muscles Worked
The muscles worked in this exercise are your biceps as this is a great isolation exercise. Working to build your biceps allows for better support of those surrounding muscles while also enhancing strength and size where you want. To get more specific, what you work are your biceps brachii, brachialis, and brachioradialis. You really won’t find any secondary muscles with this exercise, however, your forearm muscles will get work done as a result of grip and the necessary movement of performing this specific exercise.
Benefits Of The Single Arm Cable Curl
The benefits of this exercise are hard to ignore and should be a staple in your arm day routine. If this isn’t, then definitely consider an alternative of it for this and anything close can give your biceps the growth you want most. With amazing benefits, the single arm cable curl is a muscle builder and results changer.
Benefits of the single arm cable curl include:
Increase strength and size: By working just your biceps with this isolation exercise, you give yourself a great chance to increase strength and size for sport specific and functional movements (1).
Round out your arm aesthetic: Giving your arms a more rounded look, this will add to an already buff aesthetic.
Fix muscle imbalances: Muscle imbalances are a pain but working each bicep separately can give you great benefits for evening out that size (2).
Enhance mind-muscle connection: Work to increase mind-muscle connection with proper form and the ability to focus on more time under tension (3).
Easy to perform: A beginner level exercise, this is easy to perform and will produce gains.
Plenty of variations: With great variations of it, you can work those muscles to see similar growth but also challenge and diversify your workouts.
How To Perform This Exercise
Here are the steps for performing the single arm cable curl:
Set up the cable attachment onto the pulley machine and choose your desire weight.
Standing with your feet about hip width apart, grab the handle with an underhand grip and get in a comfortable position.
Engage your core, keep your back neutral, and make sure your elbow is tucked at your side as you slowly curl the weight.
Give a good squeeze at the top and gently lower back to the starting position.
Repeat for your desired number of sets and reps.
Single Arm Cable Curls Variations
Despite the effectiveness of the single arm cable curl, there are other exercises that can beef up your gains while also diversifying your workout. The nice part about variations are they can offer the same gains by working your muscles differently, but also challenge you in different ways to avoid any plateaus. So, while single arm cable curls are great, let’s look at some alternatives:
Rope Curls
Single Arm Dumbbell Curls
Hammer Curls
Machine Bicep Curls
Resistance Band Curls
Best Exercises To Pair With Single Arm Cable Curls
In efforts to structure a great workout, knowing what exercises pair well with single arm cable curls can take you a long way. For sticking with the cable machine, you can perform a nice upper body routine including triceps pushdowns and cable reverse flys to add in your triceps and shoulders to the mix. If you want to stick with an arm day punisher, mix in dumbbell curls and preacher curls to fire up those biceps for serious strength gains.
Wrap Up
Single arm cable curls are the perfect isolation exercise to help you produce effective gains. Our biceps are muscles we love to see grow and by adding in an easy to perform yet highly efficient exercise, those gains will come in no time. Plenty of benefits, proper form, and the right exercises to pair with it will give you a physique others will envy and one you will love. Give single arm cable curls a try, take advantage of the cable machine, and watch those gains take off today.
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
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
Calatayud, J.; et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Ben Pollack Talks PED Use and Side Effects on Recent Mark Bell Podcast
Ben Pollack opens up about PED usage on recent Mark Bell podcast.
Ben Pollack joined Mark Bell on his podcast to discuss PED usage and it’s side effects. The two went in depth about the truth and ramifications of using anabolic substances.
When an athlete decides to participate in a competitive sport their ultimate goal is to win. To put yourself through a grueling training camp, sacrifice your time, put in continuous effort and not get a victory can be a crushing ordeal. It can be not only physically demanding, but mentally taxing as well. So it comes as no surprise that some athletes will turn to performance enhancing drugs.
PEDs have a negative stigma in the court of public opinion. Many consider taking performance enhancers or steroids as cheating. But in certain circles taking such substances isn’t as frowned upon. In strength sports like powerlifting, bodybuilding, and strongman competition, the use of anabolic substances isn’t at all uncommon.
Still, the subject is a sensitive one which many athletes refuse to touch upon. But not powerlifter Mark Bell and fellow strength athlete Ben Pollack.
What’s the difference between #nattylife and Natty Light? I’ll share the best answers in my stories ?
Tempo axle squats and #sledpush with @b3sciences BFR bands for some extra pump work today. I did 4 runs with 8 plates on the sled which was very difficult but not as bad as having to put the plates away after.
Recently Dr. Ben Pollack joined Mark Bell on his Strength Project podcast to discuss steroid usage as well as it’s side effects. One such side effect of Pollack’s PED use was that his shoe size increased by two sizes. The two go in depth discussing the unfiltered truth about using PEDs.
[embedded content]
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.
Bodybuilding Champion Frank Calta Has Passed Away At 75
Frank Calta began opening gyms at a young age to accomplish his goals.
Frank Calta is one of the pioneers of bodybuilding who was a champion and went onto open gyms to help others accomplish their goals. Calta has passed away at the age of 75. The bodybuilding champion remained an influential voice in the sport for the duration of his life.
Calta’s career hit a peak in 1978 when he won the Mr. Pennsylvania and Mr. North American titles. Calta grew up in Pennsylvania and this is where he grew a passion for fitness and bodybuilding. It all began in his basement when Calta was in his early 20’s.
“My dad was a private and a proud man. He wouldn’t want people crying over him or feeling sorry for him. He’d want to be remembered for how he lived — tough and hardworking,” said Treon Calta, Frank’s son.
Frank Calta wanted to put on some weight and this is when he opened his home gym. He had a set of dumbbells that were used along with some other equipment donated by friends. They all worked out in this home gym but it later became too crowded. This is when Calta decided to rent some space and charge a membership fee. As the business continued to grow, Calta opened a second location across the street.
After winning two bodybuilding titles in 1978, Calta decided to move from Pennsylvania to Tampa. One year later, Calta opened his first gym called Frank Calta’s Super Fitness. He continued to train and made some more noise in the state of Florida.
In 1979, Calta won the Mr. Tampa and Mr. Florida bodybuilding competitions. He began turning heads as a bodybuilder and possessed incredible strength. Calta was able to bench press 450 pounds and squat 575 pounds at the peak of his career. The number of gyms opened by Calta quickly grew to five and saw great success.
In 2012, Calta’s wife, Tina Calta, passed away and this is when he began closing some gyms. He also sold five Punch Boxing for Fitness locations.
Frank Calta will be remembered for his impressive physique and his work off the stage opening a number of gym locations to help others accomplish their goals.
Generation Iron would like to send condolences to the family and friends of Frank Calta during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Andrea Shaw: How Offseason Bulking For Female Bodybuilders Is “Way More Emotional”
[embedded content]
Andrea Shaw talks about the differences between Men’s Open and Women’s Open bodybuilding – and how much more of an emotional impact bulking has for women.
It’s generally understood that the gaze and expectations on female bodies are far different than they are for men. So how does that play out in the world of bodybuilding? A sport where the perfection of a physique is judged by audiences and judges alike? There has often been a controversial discussion about “femininity” for the bigger female divisions such as Women’s Open. But that challenge also finds its way beyond just the stage. Much like any other athlete in the sport, female bodybuilders need to bulk during the off season. In our latest GI Exclusive, 2x Ms. Olympia Andrea Shaw opens up about the emotional impact of bulking during the offseason for women.
Andrea Shaw discussed previously with us about the concept of femininity in the female divisions of bodybuilding. She believes that a Women’s Open bodybuilder can certainly be feminine at the same time as successfully competing. That being said, she also thinks that femininity should not be a judging factor on the stage. That should be a personal choice. At the end of the day, the physique should be judged in the same way the Men’s Open division.
That being said, just like Men’s Open, women also need to go through the same kind of cycles during prep each year. That mean’s they also have to go through a bulking off season stage. This is to build more muscle with the plan to eventually cut down and become conditioned before a competition.
But for those women who value their femininity, the bulking phase can be a much more emotional challenge than it is for men. Or at least, that’s what Andrea Shaw believes based on her personal experience and discussions she has had with other female competitors.
This is in part because of a personal desire to maintain a certain feminine look. But it’s also because of the systemic gaze and expectation put on women in culture. If a man bulks up, there’s less of a chance that he will receive comments or criticism – depending on how much weight we’re talking about. For women, it can be a game changer in how they are perceived and even treated.
“Women handle it way more emotionally. Way more,” Andrea Shaw states in our interview. She continues:
“Because it does start to kind of wear on you that ‘Oh my gosh a month ago I was no where near this heavy.’ I mean you know, I put on twenty pounds. Especially bodybuilders. I think the more muscle mass you have, you’re going to see the increase in pounds a little faster. Like even now I’m already up twenty pounds from the show… but you know, I reversed out. I took my time. But still that’s naturally what my body wanted to do… so when you get into the acceptance phase of, you know, you’re going to have that happen then it’s okay.”
Andrea Shaw went on to say that she speaks with many other fellow competitors who have trouble coping with off season bulking. Their clothes stop fitting and they feel like they are losing a part of their physique that they identify with. But Shaw maintains that acceptance of this part of the cycle is necessary.
The reason it’s necessary is due to the harsh reality that no competitor can really stay that conditioned 365 days a year. It wouldn’t be healthy. And with the pressures put on women to look a certain way – it can become dangerous if a woman doesn’t accept the bulking phase and succumbs to outside pressure. That can lead to health dangers.
You can watch Andrea Shaw go into full detail about bulking in Women’s Bodybuilding and more on contest prep in general by watching our latest GI Exclusive interview segment above!
Strongman Bud Jeffries Has Died At 48 Years Old
Bud Jeffries was a powerlifter and strength coach during his career.
Bud Jeffries passed away on Friday at the age of 48. He was a former powerlifter and strongman turned weightlifting coach who was known for his incredible feats of strength.
Jeffries’ wife, Heather, took to Instagram on Saturday to make the announcement. She revealed that he collapsed during a workout. She tried to resuscitate him before medical help arrived. There has been no cause of death confirmed but Heather explains that it could have been a pulmonary embolism.
“I have been trying to find the right words to post to all of you. I am heart broken and overwhelmed to have to say that yesterday afternoon, Friday, January 21, around 3:30, while doing a light training session outside, Bud collapsed. I performed CPR until medics arrived, but after lengthy efforts to resuscitate him, he never recovered.
It would appear to have been a pulmonary embolism, but that has not as yet been decided as the final cause. Possibly a result of his brief bout with Covid in early December – again that has not been determined.”
Bud Jeffries began training at age 14 in hopes of becoming a football player. He played at the high school level while also training as a powerlifter. He competed in a local meet at an early age and this is where he truly fell in love with the sport. Once Jeffries was done with football, he began taking his lifting to the next level.
Jeffries has completed many enormous feats of strength. This includes squatting 1,000 pounds from the bottom position of a squat rack. Jeffries also completed a one-mile walk with a 300-pound weighted vest on and swung a 24kg kettlebell 2,350 times in an hour. The legend of Jeffries grew in recent years thanks to social media.
Bud Jeffries grew his Instagram page to 59,000 followers and this is where they were able to see his crazy accomplishments. For example, Jeffries’ last post to social media was of him carrying a refrigerator over his head with one arm. Jeffries was more than just a powerlifter. He began working as a motivational speaker and weightlifting coach.
Jeffries was an inspiration in and out of the sport of powerlifting. He made an impact on many over the years and remained a focal point in weightlifting.
“He wanted more than anything for people to be able to realize their potential. To never doubt their abilites and have confidence in themselves. He believed in seeing the extraordinary as ordinary to reach one’s goals, dreams and success. It was important to him to encourage others to use what may be perceived as a weakness and not be pigeonholed to stereotypes or others opinions,” Heather Jeffries added to the caption on Instagram.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Best Multivitamin For Muscle Growth & Optimal Health
Breaking down how multivitamins help muscle growth and which multi supplement is the best.
Staying healthy overall is key and knowing what multivitamin supplement to take can greatly benefit all areas of your health and wellness. As an effective supplement, a multivitamin has potential to boost your overall health and aid with things like growth and recovery for only the best gains. But finding said multivitamin can be challenging, and with so many on the market, it can be a daunting task.
Thankfully, there are those that separate themselves from the rest of the pack. Either through quality ingredients, an effective formula, or a host of other reasons, certain brands simply produce better products. For you to see the best gains possible, it is important that you know exactly what to look for.
If you want to find a multivitamin that has been scientifically researched and engineered to provide bodybuilders with the nutrients they need to optimize their performance, the best multivitamin for muscle growth is National Bodybuilding Co. Bodybuilder’s Multivitamin. So, let’s get right into why.
Why Multivitamins Are Important
Supplementing has always been an integral aspect of bodybuilding. But when we talk about it, things like energy boosters, protein powders, and creatine are usually the first ones that come to mind. However, a multivitamin is just as important, and it is something that many people miss.
Vitamins are integral to our health. For example, B12 is vital for our nervous systems, and vitamin C protects our cells. Vitamins enable our bodies to function correctly. They are the building blocks of cells, bones, and collagen. They maintain our immune systems, keep our eyesight healthy, power our metabolisms and they are even the creators of protein.
Nutrition is the hardest part of fitness. You consume a lot of vitamins through the food you eat. However, as a bodybuilder, you need more vitamins than the average person. Your body needs more vitamins to push it to perform at high levels and at the same time, you lose nutrients through your sweat. Therefore, it is difficult for you to get everything you need through diet alone. Not only will this affect your performance, but it can also leave you with a weakened immune system and a lack of mental clarity or focus.
Another consideration is that modern farming techniques limit the number of nutrients that are in our food. This is partly because the quality of soil around the globe is depleting. But it is also because whole foods begin losing nutrients from the moment it’s picked, so if you are consuming it days later, it contains a diminished amount of nutrients.
Luckily, it is easy to take a multivitamin, which will give you everything you need for your body to function. This could not only improve your performance, but it can also improve your mood and mental focus.
National Bodybuilding Co. Bodybuilders Multivitamin
As a bodybuilder, you want to be assured that you are consuming the best possible supplements to aid you on your journey to peak physical performance. The best way to do that is to choose a multivitamin that has been specifically engineered for bodybuilders.
National Bodybuilding Co. Bodybuilder’s Multivitamin has been designed to provide your body with what it needs to feel its best. As well as optimized doses of all of the vitamins and minerals you need, it also contains three herb blends designed to quicken your recovery, improve your immune system, and balance your anabolic hormones.
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
This supplement is a leading multivitamin for bodybuilding. Created by National Bodybuilding Co., we found this formula will help quickly advance your goals every day, offering your muscles the right micronutrients for growth. Also, this helps to keep your joints stable while improving your workouts to help get rid of fat and stay lean by keeping you much healthier, and stronger. Natural and healthy for daily use, while being made in the United States, this is a great multivitamin supplement optimized just for athletes.
How National Bodybuilding Co. Bodybuilder’s Multivitamin Can Benefit You
With National Bodybuilding Co., what you see is what you get. There are no trademarked blends, so you can see exactly what goes into each supplement. They have researched their ingredients and dosages with bodybuilders in mind. Therefore, when you take a daily Multivitamin, you should see the following benefits:
Quicker Recovery
Vitamin A, Vitamin C, Vitamin E, Manganese, and Selenium are potent antioxidants that prevent inflammation and oxidative stress. This enables your muscles to recover faster. While B vitamins also carry oxygen to your muscles, increasing hypertrophy.
Faster Muscle Growth
National Bodybuilding Multivitamin is full of ingredients to help muscle growth. Vitamin A is essential for the growth and maintenance of muscles, because your body requires vitamin A to grow and repair all body tissues. While Zinc is required to make proteins and DNA, the genetic material in cells. Vitamin D has also been shown to increase muscle strength and reduce the likelihood of injury. Other vitamins that promote muscle building include Manganese and Molybdenum. Molybdenum helps the enzymes that your body uses to build muscle.
More Energy & Mood Enhancer
Vitamin C helps to regulate your mood and gives you more energy. At the same time, B vitamins are a mood booster that provides increased focus and better overall wellbeing. Magnesium calms anxiety, and Chromium provides energy and mental clarity. The Antioxidant Fruit & Energy Blend is also designed to further boosts wellness, energy, and focus.
Balanced Hormones
Vitamin C helps to balance your hormones, and Vitamin D enhances your testosterone levels. While the Male Support Blend contains powerful ingredients to boost male vitality, increase testosterone, and protect cells in your testes from damage.
Strong Bones
Vitamin D and Calcium work together to help your bones to stay healthy and strong.
Improved Mind-Body Connection
Calcium and Magnesium aid muscle contractions, which improves your mind-body connection.
Improved Immune System
Zinc helps your immune system to fight off foreign invaders. While National Bodybuilding Co. Multivitamin also includes an immune blend, designed to help your immune system even further.
Improved Cardiovascular Health
Copper is integral to red blood cells’ function and improves cardiovascular health. At the same time, Chromium balances your blood sugar levels and promotes healthy fat loss when cutting. For more tips on weight-loss, click here.
Key Ingredients
Let’s take a look at some of the key ingredients for National Bodybuilding Co. Bodybuilders Multivitamin:
Vitamin A: Is incredibly important for growing muscles and maintaining them. That is because your body needs vitamin A to repair and grow all body tissues. It is also a potent antioxidant and prevents inflammation and oxidative stress, enabling you to recover faster while increasing immunity (1).
Vitamin C: Another powerful antioxidant that will aid your recovery. It is also found in your adrenal glands, helping to regulate your mood, energy, and hormones (2).
Vitamin D: Is a surprisingly important vitamin, it is a powerful muscle builder that enhances testosterone. It also works with calcium to keep your bones strong (3).
Vitamin E: Known for its antiaging properties, vitamin E can also reduce inflammation and oxidative stress, helping your muscles recover faster.
B Vitamins: Allows blood to carry more oxygen to your muscles for optimal hypertrophy. Vitamin B is also a mood booster, which is essential for your mental wellbeing and motivation.
Calcium: Keeps your bones strong and regulates muscle contractions, aiding your mind-body connection (4).
Magnesium: Also aids muscle contractions. It also calms nerves and reduces anxiety, and a lack of it can lead to low testosterone levels.
Zinc: Is an antioxidant that can offset some of the negative side effects of male hormones associated with overtraining.
Selenium: Powerful antioxidant and anti-inflammatory (5).
Copper: Plays a vital role in the function of red blood cells and cardiovascular health.
Manganese: Boosts recovery by reducing oxidative stress and promoting muscle-building.
Chromium: Balances blood sugar levels, provides energy and mental clarity, and promotes healthy fat loss when cutting (6).
Molybdenum: Aids enzymes that help your body build muscle.
Male Support Blend: Contains powerful antioxidants to boost male vitality, increase testosterone levels, and protect cells in your testes from damage.
Immune Blend: When you train hard, it can harm your immune system. To combat this, this supplement also contains an immune blend.
Antioxidant Fruit & Energy Blend: Boosts wellness and helps you feel more energized and focused.
Who Is National Bodybuilding Co. Bodybuilders Multivitamin For?
This multivitamin is for any athlete looking to optimize their health and wellness while working to boost muscle growth. Given its foundational support, this will further assist your daily life so you perform better and feel your best.
Check out our list of the Best Multivitamin Supplements for more great health and wellness products!
Wrap Up
If you are a bodybuilder looking for the perfect multivitamin, you should look for one designed with you in mind. That is precisely what you get with National Bodybuilding Co. Bodybuilder’s Multivitamin. The dosages and ingredients have been well researched to give your body the foundation for optimal health and performance.
If your body is not getting all the nutrients it needs, you may never fulfill your potential. A good multivitamin can aid your recovery, increase your focus, help your body to build and maintain muscle, support your immune system, and balance your hormones
When it comes to multivitamins, quality is critical. You need to put your trust in a brand that knows what they are doing. That is why we recommend National Bodybuilding Co.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of National Bodybuilding Co. and Envato
References
Huang, Z.; et al. (2018). “Role of Vitamin A in the Immune System”. (source)
Harvard T.H. Chan School of Public Health. “Vitamin C”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Jamal, S.; et al. (2012). “Calcium builds Strong Bones, and More Is Better- Correct? Well, Maybe Not”. (source)
Huang, Z.; et al. (2012). “The Role of Selenium in Inflammation and Immunity: From Molecular Mechanisms to Therapeutic Opportunities”. (source)
Yazaki, Y.; et al. (2010). “A pilot study of chromium picolinate for weight loss”. (source)
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
New Study: Use This To Improve insulin resistance & glucose metabolism.
There are not a lot of good weight loss supplements on the market. Most of them are scams, like CLA, for example. However, I carry TWO backed up solidly by research that aids in fat loss. The first is Capsimax. The second is our new Caldrol 500. I started selling this a few months ago because of what an overall incredible product it is.
To further boost Caldrol 500’s claim to fame is a new study that just came out this month. Here is a link to the study. The researchers concluded that the Calanus oil had beneficial effects when consumed.
How Does This Help With Weight Loss?
First, insulin is the body’s #1 enemy when it comes to FAT. When one eats food, their insulin levels spike, this results in a condition in the body to signal a halt of fat loss. A rise in insulin signals the body to create more fat cells. It also prevents fat from being burned for energy. Significant improvements in insulin resistance were found in subjects that used the supplement.
Next was the improvement of glucose metabolism. When subjects used the supplement, their bodies improved the digestion of carbohydrates.
Caldrol 500 is a legitimate fat loss supplement. For a more significant fat loss effect, I would stack Caldrol 500 with Capsimax and Oliginol.
Caldrol 500 | Wax Ester | 180 capsules | Calanus Oil
Capsicum Extract 150 mg | 100% Capsimax®
Rated 3.89 out of 5 based on 19 customer ratings
Quality Of Life Oligonol- 100 Mg – 30 Capsules
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Top Drugs on WADA Watchlist Athletes Must Look Out For in 2022
In a bid to promote the integrity of sports, the World Ant-Doping Agency (WADA) has prohibited the manufacture, supply, and use certain substances. These substances have been found to boost an athlete’s performance beyond their natural capabilities, thus disadvantaging other athletes who are not using the substances. Most of these drugs are hormone boosters and are readily available in the streets where the public can have access at affordable prices. The crackdown on illegal substances has driven most of its manufacturers out of the market by revoking their licenses or prosecution. However, some manufacturers and suppliers have found a way of beating the system and continue to produce and supply the substances under clandestine programs. Moreover, athletes are the biggest victims of their shady operations since doping does not only ruin careers but also interferes with the athletes’ health long-term.
Related Article:: Steroid Products Banned by FDA And Where to Find Substitutes
Regulatory bodies such as WADA have categorized prohibited substances using certain criteria such as chemical composition and severity of their effects. Additionally, there are prohibited methods WADA has outlined for athletes to avoid at all costs. Without further delay, here is the updated list of prohibited substances and methods as outlined on WADA’s official website.
Anabolic Androgenic Steroids (AAS)
Boldenone
Drastanolone
Epitestosterone
7-Keto DHEA
Androstenediol
Gestrinone
Fluoxymesterone
19-Norandrostenediol
Epiandrosterone
Desoxymethyltestosterone
Calusterone
7a-hydroxy-DHEA
1-Testosterone
Androstanolone
Androstenedione
Dehydrochlormethyltestosterone
Ethylestrenol
Formebolone
Furazbol
Bolasterone
Mestanolone
Epi-dihydrotestosterone
Drostanolone
Clostebol
4-hydrotestosterone
Danazol
Anabolic Agents
Quinbolone
Oxabolone
Stenbolone
Trenbolone
Tibolone
Mibolerone
Norboletone
Nandrolone
Metribolone
Mesterolone
Metenelone
Methylchlostebol
Methyldienelone
Tetrahydrogestrinone
Testosterone
Stanozolol
Oxandrolone
Oxymestronone
Metribolone
Methandriol
Methylchostebol
Metandienone
Norclostebol
Norethandrolone
Prasterone
Oxymetholone
Clenbuterol
Zeranol
Zilpaterol
Peptides Hormones
Transforming growth factor beta signaling inhibitors such as sotatercept
Innate repair receptor agonists such as EPO and CEPO
Erythropoietin receptor agonists such as EPO and Depo.
GITA inhibitors
Hypoxia-Inducible factor activating agents such as cobalt and vaadaadugstat.
Growth hormone releasing factors such as GHRH, GHS, GHRPs, Examorelin, among others.
Growth Factors and Modulators
Fibroblast growth factors (FGFs)
Platelet-derived growth hormone (PDGF)
Insulin-like growth factor (IGF-1)
Thymosin and its derivatives
Heptocyte growth factor (HGF)
Vascular endothelial growth factor (VEGF)
Mechano growth factor (MGF)
Beta-2 Agonists
Vilanterol
Terbutaline
Fenoterol
Salbutamol
Arformoterol
Formoterol
Tulobuterol
Reproterol
Fenoterol
Higenamine
Indacaterol
Salmeterol
Tretoquinol
Levosalbutamol
Olodaterol
Procaterol
Note: There are exceptions to the use of Beta-2 agonist. For instance, inhaled salbutamol should not exceed 600 micrograms over eight hours starting from any dose. Additionally, inhaled formoterol, salmeterol, and vilanterol must not exceed 54, 200, and 25 micrograms respectively over 24 hours.
Must Read:: The History Of Steroid Use By Athletes
Hormone and Metabolic Modulators
Testolactone
Letrozole
Exemestane
Androsta-1,4,6-triene-3,17-dione
2-androstenol
2-androstenone
Anastrozole
Formestane
Aminoglutethimide
4-androstene-3,6,17-trione
Cyclofenil
Raloxifene
Ospemifene
Tamoxifen
Clomifene
Bazedoxifene
Fulvestrant
Activin A-neutralizing antibodies
Activin receptor IIB competitors
Myostatin inhibitors such as myostatin binding proteins and antibodies
Activators of the AMP-activated protein kinase
Insulin and insulin-mimetics
Trimetazidine
Meldonium
Diuretic and Masking Agents
Plasma expanders
Desmopressin
Probenecid
Amiloride
Canrenone
Bumetanide
Acetazolamide
Chlortalidone
Etacrynic acid
Thiazides
Indapamide
Metolazone
Prohibited Methods
WADA prohibits the manipulation of blood and blood components. This includes the addition of foreign red blood cells to the blood circulating in the body. It also prohibits athletes from introducing any form or quantity of homologous, autologous, and heterologous blood in their bodies. Athletes are not allowed to boost oxygen delivery to certain parts of the body by artificially altering oxygen uptake and transportation. This is usually done by introducing modified haemoglobin products and other perfluorochemicals. However, they’re allowed to boost oxygen uptake though inhalation. Finally, the regulatory body does not condone any form of intravascular manipulation of the blood and its components through chemical or physical means.
WADA collects samples from suspected cases regularly for analysis. In that case, athletes are prohibited from tampering with or manipulating the samples collected for purposes of analysis. The control body has cited sample substitution and adulteration as the most common tampering methods their officers face. Athletes can use specific chemicals for medical and other purposes other than performance enhancement. However, it forbids intravenous infusions or injections of less than 12 hours for does above 12 ml.
Gene and cell doping are another malpractice among athletes that has drawn the attention of the sports watchdog. It has been found that some participants are using nucleic acid or its analogues to alter genome sequences, thus giving them added advantage when competing. They’re advised to restrain themselves from engaging in gene editing, transfer, and silencing because it will inevitably put them on the wrong side of the law.
Prohibited Stimulants
Prolintane
Furfenorex
Fencamine
Adrafinil
Modafinil
Norfenfluramine
Fenetylline
Crotetamide
Fenproporex
Cocaine
P-methylamfetamine
Mesocarb
Bromantan
Amfetamine
Prenylamine
Clobenzorex
Lisdexamfetamine
Cropropamide
Fenfluramine
Mephentermine
Phendimetrazine
Amiphenazole
Fonturacetam
Benzylpiperazine
Octapamine
Selegiline
Cathine
Ephedrine
Etamivan
Strychnine
Etilefrine
Pemoline
Cathinone
Meclofenoxate
Etilamfetamine
Isometheptene
Sibutramine
Methylphedrine
Fenbutrazate
Pentetrazol
Tuaminoheptane
Nikethamide
Oxilofrine
5-methylhexan-2-amine
3-methylhezan-2-amine
4-fluoromethylphenidate
4-methylpentan-2-amine
Phenethylamine
Epinephrine
Methylnedioxymethamphet-amine
Phenpromethamine
Pseudoephedrine
Propylhexedrine
Narcotics
Pethidine
Oxycodone
Methadone
Morphine
Diamorphine
Buprenorphine
Fentanyl
Pentacocine
Hydromorphone
Nicomoprphine
Dextromoramide
Cannabinoids
WADA has made it clear that it prohibits the use of all cannabinoids by athletes, whether they’re synthetic or natural. That includes all substances contained in cannabis and its products. Additionally, products that contain some levels of THC or those that mimic it are prohibited in totality. Cannabidiol is the only cannabis-related substance that has not been banned by WADA.
Glucocorticoids
Fluocortolone
Mometasone
Prednisone
Cortisone
Hydrocortisone
Triamcinolone
Prednisolone
Deflazacort
Circlesonide
Budesonide
Flunisolide
Methylprednisolone
Fluticasone
Betamethasone
Dexamethasone
Triamcinolone acetonide
Beta Blockers
Bunolol
Labetalol.
Nadolol.
Timolol.
Oxprenolol.
Sotalol.
Esmolol.
Bisoprolol.
Pindolol.
Propranolol.
Betaxodol.
Acebutolol.
Atenolol.
Carvedilol.
Metipranolol.
Celiprolol.
Carteolol.
Nebivolol.
Alprenolol.
Overall
From the WADA list of prohibited substances and methods above, it is evident that most drugs we use every day are mentioned. However, it is important to note that not all the drugs mentioned are harmful to your body. For instance, cannabis and its products are mentioned but we use it every day for medical and recreational purposes. WADA is only trying to create a level playing field for all athletes. That way, every win will be deserved and a lose may not be contested by participants who feel cheated. Similarly, some substances are detrimental to your health and must be avoided at all costs, whether you’re a competitive athlete or not.
Pros and Cons of Dating a Fit Chick
The opinions in this article do not necessarily reflect the opinions of Generation Iron.
Should You Date a Fit Chick?
If you happen to spend some of your time on Instagram, you’re sure to have seen some fitness chicks flaunting their perfect bodies. If you’re anything like other normal people, you might have at some time wondered what dating a fit girl would be like IRL.
If you’re one of these people, you’ve come to the right place. Before you try your luck at picking up a fit chick, read on to know what you’re signing up for. This article will either cement your plan to approach that girl at your gym, or you’ll be happy with what you have.
Pros
Never Short on Food
Fit people always need their food on time. If you’re dating a health-conscious girl, you are sure to find ample food supplies in your fridge at any point in time. Once you start dating a fit chick, you might find yourself carrying packed meals to work.
Gym Partner
If you’re into fitness yourself, your girlfriend might be the gym partner you have always wanted. Finding the right gym partner can be as hard as finding the right life partner. No more syncing times, just leave the house together and come back together.
Buying Her Gifts is Easy
You don’t have to be too careful while buying gifts for your fitness crazy girlfriend. Most gym rat girls are a sucker for yoga pants and workout shoes. Just gift your girl her workout essentials and she’ll love you to eternity.
Motivation
Having a ripped person around you for most of your days could be an inspiration in itself. Your shredded girlfriend might be the kick you always needed to get a gym membership. Once you join a gym, motivation will flow both ways.
The Body, Obviously!
Your girl might be working out for herself, but you’ll be the one reaping all the rewards. It is no secret lifting weights can make you look good naked, and it also pushes your sex drive through the roof.
Cons
Self-Obsessed
People who workout and especially the ones which compete are known to be overly self-obsessed. It can be a pain in the ass to be around people who are too conscious about how they look at all times.
Possibility of Masculine Features
If your girl is of the ‘muscular girls look pretty’ squad, there are chances she has developed or might develop masculine features. If you’re not into girls with veins popping out of their forearms, you’ll be better off looking elsewhere.
Stronger Than You
If you’re not a fan of working out, there are chances your swolemate might be stronger than you. The next time you can’t open a jar, ask your girlfriend to do it for you. It might be a little embarrassing at first, but you’ll get used to it.
Insecurities
In-shape girls get a lot of attention. It might also be the reason you’re dating your girlfriend. If you’re not big on socializing or hate seeing sleazy comments on your girl’s pictures, insecurities might start to creep in.
Your Life is Going To Revolve Around Working Out
If you love working out and you start dating a girl who lifts, sooner or later, your life will start revolving around the gym. Don’t be surprised if the only conversations you have are about meal preps, the next day’s workout or buying some gym gear.
Are you dating a fit chick? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.