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Performing Renegade Rows: The Dynamic Tool Your Training Is Missing
Why You Should Be Using The Renegade Row
Due to its ability to efficiently target multiple muscle groups at one time, the renegade row is one of the greatest dynamic resistance exercises in existence.
The exercise holds much value regardless of whether you are new to strength training or if you have been attending the gym for years.
In addition, there are a number of renegade row variations that can be utilized in order to bring about specific adaptations and advance you towards achieving your health and fitness goals.
As you may be aware, all rowing movements tend to develop the muscles of the upper back and the lats. While the renegade row certainly works these muscles, it requires engagement from many more.
The exercise demands a large degree of stabilization work which comes predominantly from the core. Working the core in this manner will improve midline stability and coordination.
This article will not only detail how exactly to perform the renegade row but will also cover the benefits, common mistakes and variations that are associated with the exercise.
Renegade Row Muscles Worked and Technique
As mentioned, the renegade row requires engagement from a vast array of muscles both to stabilize and drive the movement.
In terms of stabilization, all the muscles which isometrically contract during a plank must do likewise during the renegade row – this includes the glutes, core, and legs (1).
The muscles that are primarily responsible for the rowing movement are the lats, traps, rhomboids, and biceps (2).
Use the following 4 coaching points in order to successfully complete the renegade row and build full-body strength and stability.
1) Set a Solid Base
In preparation for the renegade row, it is imperative that you first set yourself up in a solid and stable position, otherwise, the movement will quickly break down.
Place the dumbbells on the floor so that when you get in the plank position, the shoulders are directly above them weights.
Assume an extended plank position and ensure that the feet are placed anywhere between hip and shoulder-width. The distance you go with is really dependent on what feels best.
If you want to really challenge your stability, go with a narrower stance whereas if you want to increase stability select a slightly wider stance.
If you are new to the renegade row, it is recommended to start with a wider stance initially. As you improve, bring the feet in a fraction to increase the difficulty of the exercise.
2) Engage the Core
Before driving the dumbbells from the floor, engage all the muscles of the core and squeeze the glutes tightly. In addition, drive the heels into the floor as best as possible to keep you grounded.
Bracing the body in this manner will hold you in a straight line as you row and have a positive impact on movement efficiency.
To assist in the bracing process, gradually work your way up the body squeezing the muscles as you go. Set the ankles first, then the knees, hips, core and then finally, the upper body.
3) Nailing the Row
The next step is to powerfully pull one of the dumbbells into the body. It’s really important that the movement is akin to a standard dumbbell row.
Therefore, when pulling the dumbbell, look to keep the shoulder locked down (prevent it from rising upward), tuck the elbow into the side of the body and pull far enough so that elbow moves beyond the level of the back.
A useful tip that may facilitate a great row is to visualize pulling the starter cord of a lawnmower as this is exact movement pattern you want to replicate.
4) Controlling the Eccentric Phase
After completing the concentric part of the exercise (pulling the dumbbell off the floor and into the body), it is imperative that the eccentric (or lowering) phase is well controlled.
While maintaining a full-body brace, gradually lower the dumbbell back down to the floor – this will keep the tension on the muscle for a longer period of time.
Swinging the dumbbell or allowing gravity to take over will not only fail to activate the muscles efficiently but may move you out of a stable position.
If the weight is too heavy, it is likely that this will occur. If this happens to you, consider reducing the overall weight to allow for proper execution of the exercise.
Renegade Row Benefits
Adding the renegade row into your training program can bring about a vast number of benefits. However, there are 3 primary benefits that are associated with this movement.
1) Midline Stability Improvements
Performing a row while in the extended plank position will fire up all core musculature in order to prevent rotation from occurring.
Many joints must be stabilized which therefore requires a powerful isometric contraction from multiple muscle groups to fight the compulsion to rotate the trunk.
Over time, regularly practicing the renegade row will increase core strength and therefore enhance midline stability and total body control.
Improving these aspects can have such a positive impact, not only on athletic performance and injury risk (3) but also more generally in day-to-day life.
2) Building Upper Back and Lat Size
One of the more evident benefits of the renegade rows is the impact that it has on back health. As reflected on earlier, the row is an excellent upper back and lat developer.
Therefore, adding the renegade row into your training program can lead to an increase in both the upper back and lats strength and size.
Adding in extra pulling exercise, such as the renegade row, into your program will increase the number of pulling exercises completed and boost overall training volume.
This is significant as there is a direct relationship between training volume and muscle hypertrophy (4). The greater the volume, the greater the rate of muscle growth.
3) Exercise Adaptability
Finally, this exercise can easily be scaled or adapted to align with your needs and training goals. With the renegade row, it is possible to scale the weight, movement patterns, and implements.
Another great benefit of the renegade row is that it does not require a lot of equipment or extreme weight in order to execute. This makes it an excellent dynamic training tool for practically any workout.
Renegade Row Common Mistakes
There are two very common mistakes to be aware of and avoid when performing the renegade row.
Typically, these errors creep in as a result of one of two things. Either using too much weight or setting up incorrectly prior to starting the exercise.
1) Rotating the Trunk
As discussed, the greatest benefits associated with this exercise will come about through resisting rotation.
Often rotation will occur when too much weight is being used. The body will utilize rotation and move out of the plank position in order to assist the drive of the dumbbell.
Take a moment to remind yourself that both the shoulders and hips should stay neutrally aligned and parallel to the floor throughout the duration of the exercise.
If you find that you are rotating in order to bring the dumbbell up, simply lower the dumbbell weight to allow you to control the movement to a greater degree.
2) Lifting the Feet Off The Floor
One of the most challenging components of the renegade row is keeping the feet grounded while rowing.
Finding a stance that allows you to maintain ground contact throughout is imperative. This may mean experimenting a little with your stance to find what works best for you.
If you find that the feet lift from the floor or move excessively, adjust your stance and consider reducing the weight once again.
Renegade Row Variations
For those who are looking to advance their training or challenge themselves, there are a number of effectual renegade row progressions.
Here are 3 of the best renegade row variations to allow you to further develop full-body strength and stability.
1) Renegade Row with Push-Up
A very simple yet effective variation is to add a push up after completing your rows. To complete one full repetition, row both sides individually and then perform one full push-up.
2) Kettlebell Renegade Row
This variation is for those who are experienced and consider themselves to be at an advanced stage.
Because kettlebells are less stable than dumbbells, this exercise will provide a real challenge in terms of both trunk and shoulder stability.
3) Feet Elevated Renegade Row
Elevating the feet removes 2 points of floor contact which will cause you to feel less stable and increase the difficulty of the exercise.
As a result, the core and hip musculature will be forced to work even harder to hold the body in the correct position.
Final Word
There is no denying that the renegade row is a highly demanding exercise and therefore care must be taken when performing it.
However, when executed correctly, the exercise has the ability to build a strong upper back, lats, and core as well as improving midline stability and movement.
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References:
1-Youdas, James W.; Coleman, Kendra C.; Holstad, Erin E.; Long, Stephanie D.; Veldkamp, Nicole L.; Hollman, John H. (2018-3). “Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball”. Physiotherapy Theory and Practice. 34 (3): 212–222. doi:10.1080/09593985.2017.1377792. ISSN 1532-5040. PMID 28922049.
2-Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
4-Schoenfeld, Brad J.; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (01 2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 1530-0315. PMC 6303131. PMID 30153194.
Fitness Test – 12 Things Every Lifter Should Be Able To Do
12 Things Every Bodybuilder Should Be Able To Do
The fitness test in the article is not your typical fitness check-up. We aren’t going to ask you to check your BMI or to take your body measurements. We’ll test you in functional aspects and let you be your own judge.
Lifting weights shouldn’t be about moving big weights and pumping your ego. Your goal should be to be muscular, agile, flexible and strong. Bodybuilding shouldn’t turn you into a slab of meat. It should rather add to your lifestyle and make you active in all aspects.
1. Bench Your Bodyweight
This fitness test is for people who have passed the beginner stage in the gym. If you have reached the intermediate stage, you should at least be able to bench press the equivalent of your own bodyweight.
2. Squat Your Bodyweight
Many people focus on their upper bodies and lack lower body strength. You should be able to squat with your own bodyweight on the barbell. Another squat test would be to squat and hold at the bottom for 30 seconds without any added resistance. Repeat this for 10 reps.
3. Deadlift Two Times Your Bodyweight
Deadlift is one of the most badass exercises. Lifting heavy weights off the ground is one of the most functional exercises you can do. Deadlifting two times your bodyweight is the ultimate sign of brute strength.
4. 50 Strict Push-Ups
Most people in the gym focus on lifting weights and completely ignore the bodyweight exercises. It can’t get more functional than working out with your own bodyweight. Perform 50 strict push-ups in one set without resting.
5. 20 Strict Pull-Ups
Pull-ups are one of the few exercises which work the entire upper body. Most people use leverage while performing the pull-ups by generating momentum with their legs. Your goal should be to perform 20 strict pull-ups without jerking or using any momentum.
6. Planks for Two Minutes
Planks are a great exercise for building core strength. While performing the planks, your body should be in a straight line from head to toe. Make sure your hips don’t slouch or form a bridge.
7. Sit on Floor Without Using any Support
Many people are incompetent in sitting on the floor without using any help. You should be able to sit cross-legged on the floor without using your hands or knees. Similarly, your legs should be strong enough that you can stand up without any support.
8. Touch your Feet without Bending Your Knees
While standing, you should be able to touch your feet – or even the floor without bending your knees. In the second variation, sit on the floor, stretch out your legs and touch your toes without bending your knees.
9. Balance on One Foot for 30 Seconds
It’s important to maintain your balance as you get bigger and stronger. Stand on your right foot and lift your left leg so your quad is parallel to the floor. Hold for 30 seconds and repeat on the left leg.
10. Carry Your Bodyweight for 30 Seconds
Farmer’s walk is one of the best exercises to build grip strength. Use a trap bar to do a 30-second farmer’s walk. You can use dumbbells if you don’t have access to a trap bar at your gym.
11. Long Jump Your Height
You need to constantly fight against turning into a chunk of meat by performing agility exercises and routines. You should be able to long jump the equivalent distance of your height from a standing position. High jumps and box jumps should also be a part of your exercise arsenal.
12. Run a Kilometer in 4 Minutes
This fitness test isn’t just about lifting weights. We’ll be testing your strength, flexibility, agility, and endurance. Having great cardiovascular conditioning is a must for a healthy lifestyle. You should be able to complete a 1K run in under four minutes.
Perform all the exercises mentioned in the article and rate yourself on a scale of 1-12, with 12 being the fittest and 1 being the worst fitness level. Give yourself a point for completing each exercise listed in the article.
When was the last time you took a fitness test? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Arnold Schwarzenegger Involved In Serious Car Crash, Updates Fans
Arnold Schwarzenegger provides fans an update after getting into a serious car accident.
It’s been reported that Arnold Schwarzenegger has been involved in a very serious car crash in Los Angeles. Schwarzenegger, 74, was driving his GMC Yukon SUV on Sunset Boulevard upon crashing into a Red Prius on Friday, January 21st, 2022. Reports indicate that the driver of the Prius was badly injured. The accident was strong enough to cause the Prius airbags to be deployed upon impact. No arrests were made in the case.
A law enforcement statement revealed that Arnold Schwarzenegger was taking a left turn a the intersection of Sunset Boulevard and Allenford Aveneue. Schwarzenegger did not wait for the left turn arrow leading into the accident. The statement also indicates that the accident may have been Schwarzenegger’s fault.
Arnold Schwarzenegger was able to give fans an update this morning. In a statement issued by his representatives, Schwarzenegger is doing “fine” and was more concerned about the condition of the woman in the Prius.
The statement stated:
“He [Schwarzenegger] is fine, his only concern right now is for the woman who was injured.”
Photos of Arnold Schwarzenegger’s Car Accident
Shortly after the accident, images of the crash went viral on social media. The photos contained images of Arnold Schwarzenegger’s SUV rammed directly into the Prius. Despite the accident appearing to be Schwarzenegger’s fault, no arrests were made at the time of the crash. The woman in the Prius was immediately taken to the hospital in an ambulance.
Eyewitnesses further confirmed the account in the original police statement noting that both cars were making a turn in the opposite direction when the crash occurred. While we and the bodybuilding community are certainly glad that Arnold Schwarzenegger appears to be free of injury – our well wishes also go out to the woman driving in the Prius. Hoping for a successful and speedy recovery.
This story is still developing. Generation Iron will continue to provide updates as more information becomes available.
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
George Peterson’s Cause Of Death Revealed In Autopsy Report
Image via Instagram @georgep_dabull
George Peterson’s autopsy report has been revealed.
On October 6th, 2021, the world sadly mourned the passing of pro bodybuilder George Peterson. At only 37 years old, his death was a shock and very sudden – happening in a hotel room just days before he was set to compete at the Olympia. Now the official autopsy report has been published revealing that sudden cardiac dysrhythmia due to hypertensive cardiovascular disease was the cause of death. Further, the medical examiner stated in his report that anabolic steroid use was a contributing factor.
The autopsy report was obtained directly by Generation Iron via the Office of the Medical Examiner District 9, Orlando, Florida. The 18 report goes into great detail including an extensive toxicology report – which noted that anabolic substances Boldenone and stanozolol were present in his system. This may be why the medical examiner noted that steroids were a contributing factor to Peterson’s cardiovascular disease.
How Did George Peterson Die?
According to the autopsy report, George Peterson’s cause of death was due to sudden cardiac dysrhythmia due to hypertensive cardiovascular disease. The report also notes that anabolic steroid use was a contributing factor to the disease.
In the conclusion of the autopsy report, the Medical Examiner stated this as George Peterson’s cause of death:
“In consideration of the circumstances surrounding the death, and after examination fo the body and toxicology analysis, it is my opinion that the death of George Peterson, a 37-year-old black male, is the result of a sudden cardiac dysrhythmia due to hypertensive cardiovascular disease. A contributory factor is anabolic steroid use (Boldenone and stanozolol). The manner of death is natural.”
Looking further into the autopsy report, the medical examiner notes that Peterson’s heart was enlarged at 500 grams and that the papillary muscles and chordae tendineae were thickened.
It has bee noted in studies by medical professionals that long term anabolic steroid use can lead to an enlarged heart. While this in and of itself does not cause death – it can contribute to cardiovascular disease and make the individual more at risk of a heart attack or stroke.
Initial reports claimed that coach Justin Miller was not receiving responses from Peterson, who was in his hotel room. After some time of no response – Miller called in security to open Peterson’s hotel room where he was found face down and unresponsive. After dialing 911, Miller started to perform chest compressions until security took over and attempted CPR. According to Miller, the EMTs and emergency personnel confirmed Peterson passed hours earlier.
The Bodybuilding World Responds to George Peterson’s Passing
Shortly after the tragic news, George Peterson’s coach, Justin Miller, posted onto social media. Part tribute, part play-by-play on the events as they unfolded. The post was an emotional and heartfelt goodbye to a not only a legendary bodybuilder but a close friend.
“I’M IN SHOCK. I’M SCARED. I’M SAD. I’M IN DISBELIEF. FREAKED OUT. I’M COMPLETELY DEVASTED [SIC]. MY HANDS ARE TREMBLING AS I TYPE THIS. IT FEELS LIKE A NIGHTMARE…BUT AT THE SAME TIME I KNOW ITS REAL.”
– Justin Miller via Instagram
Classic Physique Olympia champion Chris Bumstead also took to Instagram to post an emotional tribute to the late George Peterson. He went into detail on how Peterson helped push Bumstead to new levels in bodybuilding – and Bumstead would like to think he did the same for Peterson. It was a friendly rivalry of sorts that helped make them both better athletes.
MOMENTS I WON’T FORGET.
I APPRECIATE YOU PUSHING ME ON STAGE AND BEING A MAN TO LOOK UP TO BOTH ON AND OFF THE STAGE. HUMBLE AND HARDWORKING AT ITS FINEST.
SENDING MY LOVE TO YOUR LOVED ONES BROTHER. RIP??❤️
– Chris Bumstead via Instagram
There were also those who took the moment to bring attention to the growing health danger in modern bodybuilding. Samir Bannout received some backlash for making an Instagram post blaming modern coaching tactics for Peterson’s death. In the post, Bannout believed that “unqualified coaches” lead to critical and deadly errors – and hoped that this would be a warning for change in the industry.
Many bodybuilding fans and fellow athletes took umbrage with his post – stating that it was too soon for such comments.
“TRULY SAD TO SEE GEORGE PETERSON LEAVE US SO SOON… @ ONLY 37 YEARS ..MAY HE R.I.P.I BLAME HIS PASSING ON THE NEW COACHING SYSTEM… WE REALLY NEED TO STOP THOSE UNQUALIFIED COACHES… THAT’S COMPLETELY UNACCEPTABLE. GEORGE WAS ONE WONDERFUL HUMAN BEING N LOSING HIM JUST LIKE THAT, UPSETS ME 100X MORE!!”
– Samir Bannout Via Instagram
The Legacy Of George Peterson
Regardless of the cause, George Peterson was a true modern legend in the sport of bodybuilding. Beyond that, he will be remembered as a good man and friend to those who had the opportunity to know him personally. And for the bodybuilding fans that were able to interact with him at public events or via online forums – he has left a lasting impact on the sport of bodybuilding.
The news has been heartbreaking for many – and the publishing of the autopsy report will no doubt bring more tributes and reflection onto the career and life Peterson lived. He was a man not only in the prime of his life – but the prime of his career.
George Peterson Bodybuilding History
2013
North American Championships, IFBB Men’s Heavyweight – 18th place
National Championships, NPC Men’s Heavyweight – 16th place
2016
Eastern USA Championships, NPC Men’s Classic Physique Class B – 1st place
National Championships, NPC Men’s Classic Physique Class B, Overall – 1st place
2017
New York Pro – 2nd place
Tampa Pro – 1st place
Mr. Olympia, – 3rd place
2018
Mr. Olympia – 3rd place
2019
Arnold Classic – 1st place
Mr. Olympia – 3rd place
2020
Tampa Pro – 1st place
Mr. Olympia – 3rd place
For more updates and news in the world of bodybuilding and strength sports, make sure to stick around to the Generation Iron Fitness Network.
Natural Bodybuilder Brandon Lirio Says “Goodbye to Abs” to Improve Physique and Balance Hormones
INBA PNBA natural bodybuilder Brandon Lirio says if you don’t want to have the same physique each year, you shouldn’t always focus on cutting.
Cutting weight is popular in bodybuilding and fighting. In boxing/MMA, fighters need to cut to make weight, of course. But in bodybuilding, athletes need to look as big and shredded as possible when they pose on stage. Many people and bodybuilders are cutting too often, though, which won’t build your most extraordinary body. INBA PNBA natural bodybuilder Brandon Lirio says you shouldn’t always focus on cutting and that you should put your body through a bulking period to improve your physique each year. On Instagram (IG), Brandon Lirio said:
“if you want your year to year physique to be different on stage… DONR JUSY [sic] BE ON PLAN FOR THE CUT!! You need to be able to say goodbye to the abs and let your hormones rebalance and GAIN”
You can see Brandon Lirio’s complete statement and progress pictures below.
https://www.instagram.com/p/CY6rRU5LDa0/?utm_source=ig_web_copy_link
Brandon Lirio recently signed a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine, joining Marc Cheatham, Tamer Barakat, and other top INBA PNBA athletes. Signing this contract comes with a plethora of benefits for each athlete, but each athlete has to earn their contract. Brandon Lirio has! He’s a PNBA Hall of Famer, 3x Natural Olympia champ, and 2x Mr. Universe champ. In 2021 Natural Olympia, he was the runner-up in the Men’s Classic Physique, behind other recent multi-media deal athlete and Men’s Classic Physique champion, Derek Joe.
Bulking and Cutting
Bulking and cutting are standard parts of the process of improving your body composition. However, often, people tend to focus more on cutting than bulking. Although cutting’s essential to get your body fat to low levels for chiseled abs, there’s a time and place for both. Because bulking also has ample benefits for your body.
Putting your body through a bulking period will build muscle, rebalance your hormones, give your metabolism a break from low calories, and increase your basal metabolic rate (BMR). The more muscle you have, the more calories you’ll burn at rest. Also, it’s vital to be in a caloric surplus for maximal muscle growth. And if you want to improve your physique each year, it’s imperative to build more muscle. This natural bodybuilder had transformative results after doubling her calorie intake!
Natural Bodybuilding
Natural bodybuilders especially have to be on the most efficient training and nutrition plan possible since they are prohibited from doping. The INBA PNBA tests their athletes through the World Anti-Doping Agency (WADA) compliant laboratories. WADA is the strictest set of drug testing standards – the Olympics use these standards.
Ironically, many bodybuilding fans online are worried about bodybuilding’s health after the recent deaths that happened in 2021, yet they still shame natural bodybuilders.
Generation Iron wishes Brandon Liro much success in the 2022 INBA PNBA season! Congratulations on signing your multi-media contract with us!
Follow us on Instagram, Facebook, and Twitter for more fitness insight from INBA PNBA athletes!
Mike Tyson Shuts Down Jake Paul Rumors: ‘I Don’t Think I’ll Do Stuff Like That Anymore’
Mike Tyson recently spoke on the recent rumors about returning to fight Jake Paul.
Jake Paul might be one of boxing’s biggest sensations right now but Mike Tyson is still one of the best to ever step in the ring. There have been recent reports about the two getting together for a fight but Tyson recently shut down those rumors.
After seeing a report that there were official terms on a fight, Tyson quickly took to Twitter to respond. Following his tweet, Tyson appeared on the Full Send Podcast where he was asked about these rumors.
This is new to me. I saw Jake in St. Barths and he never mentioned it. https://t.co/eL01HDMdmr
— Mike Tyson (@MikeTyson) January 17, 2022
Mike Tyson sat alongside Dana White when he was asked about an alleged fight with Jake Paul. This was not the first time Tyson was linked to a Paul brother. There were also talks of Tyson stepping in the ring against Logan Paul but nothing has come to fruition. According to Tyson, this might never happen again.
“Guys want to fight me for $100 million bucks. I don’t think I’ll ever do stuff like that anymore. I wanted to do it the first time, just for fun, to have fun. Some people took it to another level and made it financial and the fun went out of it,” Mike Tyson explained.
Mike Tyson is referring to his return fight against Roy Jones Jr. that took place on Nov. 28, 2020. The fight ended in a controversial draw. This was Tyson’s first fight in 15 years and might be his last one ever. Jake Paul also appeared on the card as he faced former NBA player Nate Robinson.
Tyson spoke on his feelings about how fighting has turned financial. This takes away a lot for an old-school fighter and could be one of the reasons he is staying away.
“If it was back when it first started and we were both fighting on the same card and both active, yeah I would do it but it just turned bad. It didn’t turn out right.”
Dana White chimed in and gave his opinion on Tyson’s future. The two have a mutual respect and it made for an entertaining interview.
“I don’t want to see you fight anymore, man. I know you get mad at me when I say that but I do. I don’t want to see you fight anymore,” Dana White said.
“I don’t think I will either but you never know,” Tyson replied.
It is clear that the original reports were not true. There are no terms on a fight between Mike Tyson and Jake Paul. While Tyson did not completely shut down the idea of a return, saying “you never know,” it seems like his mind is made up and it could take a lot for him to return to the ring.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Science Behind Rep Ranges For Increased Hypertrophy
The science behind how rep ranges can seriously increase hypertrophy.
We live in a world where rep ranges are deeply misunderstood. Fitness influencers will swear by some magical rep range their favorite bodybuilder taught them. Yeah, don’t listen to that guy. In fact, be aware of everywhere online and only look for those sources of reputable information. They may say their favorite bodybuilder taught it to them, but what they’re forgetting is that their favorite bodybuilder has a routine that works for them, not everyone else.
Oh, and anyone who talks about some outdated model of the strength-endurance continuum, yeah, don’t listen to that guy either. He probably doesn’t even lift. As technology advances, our knowledge of training increases, and the awareness of our bodies is enhanced, any outdated form of advice should be right out the window. Or in the trash. Or somewhere where no one will ever see it. Just because it was from someone twenty years ago with nine degrees, doesn’t make it right today. That person is still intelligent, and their work should not go unnoticed, but that method is just not one to pay attention to.
But as somebody who simply wants answers on rep ranges for hypertrophy, you’re left wondering, how many reps should I be doing? Let’s jump into the science behind rep ranges for hypertrophy so we better understand exactly what needs to happen in order to feel like we’re accomplishing something great.
Importance Of Rep Ranges
Rep ranges become essential because they set the blueprint for your workout. Along with sets, reps offer the platform for you to succeed and will determine how long your muscles are under tension. The right rep range and ability to know just how to target your muscles can prepare you and set forth a great plan for only the best when it comes to working out.
Strength-Endurance Continuum
Let’s look at the strength-endurance continuum to clear the air. Many people still follow this outdated model. People assume that because lower reps are better for strength and higher reps are better for endurance, the middle rep range should be the hypertrophy rep range.
Indeed, strength is enhanced with lower reps and endurance is enhanced with higher reps because this is more specific towards those adaptations. When you do lower reps which is accompanied by heavier weights, you become better at lifting heavy things.
Accordingly, doing higher reps matches the demands of prolonged muscular endurance. Crossfit competitions are a good example of this.
Mechanical Tension
However, hypertrophy is not specific towards a certain performance. Hypertrophy is specific towards the chemical response of bigger muscle tissue being constructed. This glorious process is called muscle protein synthesis and it gets triggered based on mechanical tension (1).
What is mechanical tension though? Let me explain as it will help you understand rep ranges better.
Resistance acts as force against your muscles while the muscle contracts and stretches. As the muscle resists or controls this force, tons of individual fibers get recruited. Once recruited, the individual muscle fibers produce force to combat the resistance. This entire process is mechanical tension. More mechanical tension means more muscle protein synthesis. Using a quality resistance band will work wonders on creating tension and building strength.
So What Rep Range is Best?
“So If I do more reps, I’ll get more mechanical tension right?”
No, not quite. More reps or more time under tension doesn’t mean more mechanical tension. When you do more reps, you’re forced to use a lighter load which reduces the resistance of each individual rep, so even though you’re experiencing a longer duration of tension, the magnitude of the tension is smaller per rep.
Increasing the weight and hopping to lower rep ranges reverses these effects. By increasing the load, each rep is more difficult and stimulates a greater magnitude of tension. However, the total time accumulating that tension is reduced because heavier loads will reduce the amount of reps you can do.
So, if you can put 2 and 2 together, it doesn’t really matter what rep range you use. The differences in the net amount of mechanical tension stimulated is the same.
Your 6-rep max will garner as much muscle growth as your 12-rep max (2). One requires less lifting of a heavier weight while the other requires more lifting of a lighter weight.
If you train both sets to the same proximity to failure, your biggest muscle fibers get recruited and stimulated to the same degree by the end of the set (3).
The Exceptions
While hypertrophy training isn’t as sensitive to rep ranges as other goals, there are 2 exceptions you should avoid.
Very low rep (1-3) sets: These sets even though they’re extremely heavy, seem to be far too short to match the hypertrophy of other sets (4).
Extremely high rep (40+) sets: These sets are too long where excess central nervous system fatigue reduces the fibers recruited, so when you reach failure, some fibers remain under stimulated or not stimulated at all (5).
To be clear, it’s not that these exceptions can’t produce hypertrophy. They can, but due to their drawbacks, they’re sub-optimal.
The Drawbacks Of Different Rep Ranges
Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. Reps as low as 4-5 reps can still produce robust muscle gain along with reps as high as 30-35. However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different.
Higher rep sets produce more neuromuscular fatigue (6). This is the fatigue from the sum of your nervous system and your local muscle. Ever try to do one of those 20 rep max squat challenges? Yeah, you know what I mean. If you don’t, try it and you won’t be able to lift much after that. The neuromuscular fatigue is quite high.
Higher rep sets are reported to be more painful as well (7). That pump gets disgusting by the end of a 20-25 rep set compared to a 10-12 rep set.
However, lower reps have their own set of drawbacks. Lower rep sets apply more force per rep due to the heavy load. They consequently stress your joints and connective tissues more (8). Anyone who’s done extremely heavy sets often knows how crushing they can feel on your bones. A true 5-rep max done often can be brutal if you have weak joints.
In addition, lower rep sets have a higher risk of injury because any deviation in form shifts more unintended stress on certain structures of your body. For example, your right knee and hip will be pretty achy if you accidentally deviate your body to the right during a 1-rep max attempt.
So, What Should I do?
In general, I would suggest doing a variety of rep ranges. This way you balance out the drawbacks by not doing too much of one rep range. The middle rep ranges are also a good general rule of thumb to stick to. I still like the variety recommendation better though as some preliminary research finds people who vary their rep ranges grew a bit more muscle (9).
For example, if you do 2 quad exercises, you can do a lower rep barbell back squat and a higher rep leg extension during the same workout or within the week. Generally speaking, compound exercises work better with lower reps and isolation exercises work better with higher reps.
Ultimately, don’t overthink it. If you’re training hard and making performance increases, it doesn’t matter much rep range you stay in.
Wrap Up
The science behind rep ranges is interesting and can be beneficial for your gains more than you think. Maybe some of us are used to a coach putting the plan together where sets and reps were clearly defined and we just perform. Maybe you have always programmed yourself and this is all stuff you knew. Regardless, a refresher is never a bad thing. Consider the science behind rep ranges the next time you work out and give yourself a great chance at seeing absolutely massive 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
Wackerhage, Henning, et al. “Stimuli and Sensors That Initiate Skeletal Muscle Hypertrophy Following Resistance Exercise.” Journal of Applied Physiology, 9 Jan. 2019, journals.physiology.org/doi/full/10.1152/japplphysiol.00685.2018.
Schoenfeld, Brad J, et al. “Muscular Adaptations in Low- versus High-Load Resistance Training: A Meta-Analysis.” European Journal of Sport Science, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/25530577.
Morton, Robert W., et al. “Muscle Fibre Activation Is Unaffected by Load and Repetition Duration When Resistance Exercise Is Performed to Task Failure.” The Physiological Society, John Wiley & Sons, Ltd, 27 July 2019, physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278056.
Schoenfeld, Brad J, et al. “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.” Journal of Sports Science & Medicine, Uludag University, 1 Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27928218.
Lasevicius, Thiago, et al. “Effects of Different Intensities of Resistance Training with Equated Volume Load on Muscle Strength and Hypertrophy.” European Journal of Sport Science, U.S. National Library of Medicine, July 2018, www.ncbi.nlm.nih.gov/pubmed/29564973.
Haun, Cody T, et al. “Molecular, Neuromuscular, and Recovery Responses to Light versus Heavy Resistance Exercise in Young Men.” Physiological Reports, John Wiley and Sons Inc., Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5617935/.
Ribeiro AS;Dos Santos ED;Nunes JP;Schoenfeld BJ; “Acute Effects of Different Training Loads on Affective Responses in Resistance-Trained Men.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/31499564-acute-effects-of-different-training-loads-on-affective-responses-in-resistance-trained-men/.
Bohm, Sebastian, et al. “Human Tendon Adaptation in Response to Mechanical Loading: a Systematic Review and Meta-Analysis of Exercise Intervention Studies on Healthy Adults.” Sports Medicine – Open, Springer International Publishing, Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4532714/.
Schoenfeld BJ; Contreras B; Ogborn D; Galpin A; Krieger J; Sonmez GT; “Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27042999-effects-of-varied-versus-constant-loading-zones-on-muscular-adaptations-in-trained-men/.
Talking Huge With Craig Golias | EP 24: Should Bodybuilders Downsize After Retirement?
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Craig Golias, a man who loves being HUGE, muses about downsizing after retirement.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to Kai Greene’s possible downsizing and shares his thoughts on bodybuilder physiques post-retirement.
It’s been a while since we’ve been able to reconnect with Craig Golias, but he’s back and better than ever in a new episode of Talking Huge. After relaxing with some holiday and new years celebration – Craig is ready for some big changes in 2022. He’s already teased a new sponsorship and he briefly talks with us about getting a brand new custom car.
But the big topic we cover this week is the concept of downsizing in bodybuilding. More specifically, downsizing after retirement. Kai Greene recently made headlines as fans started to speculate that he was finally downsizing. Kai has not competed since 2016. But for many years after his unofficial retirement, Kai always maintained a massive and shredded physique.
Due to maintaining this size, nearly every single year since his retirement fans have speculated that he would make a surprise return. This has yet to happen. Now in recent video posts on his social media, fans are noticing that he looks slightly smaller. Is he actually downsizing? Or does he simply look “off” right now? We don’t really know at the moment – but as time passes we will certainly see.
Regardless of Kai Greene’s current status, downsizing after retirement is somewhat common. But it’s also somewhat controversial among fans. Even if a bodybuilding icon no longer competes – his or her physique is the biggest selling point to their brand. Some feel the need to maintain a massive physique to keep that brand sharp. Others simply love training so much that they refuse to downsize despite no longer competing.
On the other end, legends like Dorian Yates, Lee Haney, and Jay Cutler (to name a few) all noticeably downsized after retirement. Dorian has been extremely open on how downsizing is necessary for a healthy life post bodybuilding. Jay has also spoken out about how he disliked his massive size to win Olympia. He still carries big muscle, but nowhere near as big as his prime.
Craig Golias is a man who loves being huge above all else. He barely ever competed but has kept his weight near or above 300 pounds for majority of his adult life. More than a brand, being huge is a way of life for Craig. So what does he think about downsizing later in life?
Surprisingly, Craig Golias has actually slowed down his own growth in recent years. This is largely due to the nerve damage he suffers in his shoulder/arm area. But he has also become more responsible about his health. He’s not sure if this is just a temporary break before getting truly huge again – or perhaps the beginning of a new way of life.
But he’s not quite sure if he would downsize to the level of someone like Dorian Yates. He admits to having bigorexia, and will likely never be able to settle with a skinnier physique. However, he understands why some bodybuilders would choose to downsize. Its a personal choice, and health is a big factor in that choice. While fans might become disappointed, we must all also accept that nothing stays the same forever. And thankfully, there will always be new mass monsters rising in the ranks to fill the void left behind.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about downsizing, comment on Tony Huge’s recent health scare, and more. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Larry Wheels Spots, Powerlifter Mike Edwards Not Injured After Failed Bench Press
Larry Wheels helped Mike Edwards escape injury during bench press accident.
The importance of a spotter while attempting a heavy lift cannot be overlooked. There have been countless times where a lifter has escaped injury because of the help of a spotter. Recently, there was another incident when powerlifter Mike Edwards had a barbell slip out of his hands while attempting a bench press. Larry Wheels was there for the spot.
During a heavy training session, both Wheels and Edwards were seen hitting some big lifts. Edwards set a new PR with a 530-pound bench press before the incident occurred. Edwards racked up four plates on each side and had the barbell slip out of his hand. On the way up, the bar slipped and slammed into the chest of Edwards. Wheels was there for a quick save and there was no injury.
Larry Wheels shared the video on his Instagram page.
“Can you believe he escaped from this injury free?@edwards_strong@teampersonalrecord“
Right after the incident, both lifters took to social media to confirm that there was no injury. Mike Edwards even commented on Wheels’ post.
“IM OKAY EVERYONE?,” Edwards wrote.
During this bench press session, both lifters accomplished goals. Edwards hit a new PR while Wheels took on another challenge that was offered.
Hafthor Bjornsson commented on a recent video of Larry Wheels and offered a challenge. This was for Wheels to complete 20 reps on bench of 440 pounds. Wheels wasted no time attempting the challenge and completed a total of 23 reps. This beat Bjornsson’s PR with this weight by 13 reps. This is just another feat for Wheels to add to his personal achievement list, which has grown significantly in recent months.
When these powerlifters hit the gym, there is a massive amount of weight being moved and there is always the danger of an injury. This was seen back in April when Ryan Crowley joined Wheels for a session. He was attempting a heavy incline bench press and suffered an injury to his pec. It was seen tearing in the video and this is a career-threatening injury for a powerlifter.
Mike Edwards and Larry Wheels accomplished many feats during this session and that includes escaping injury. This just solidifies that spotters should be present when attempting a heavy lift or one that you have never done before.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Helmut Strebl Profile & Stats
The biography, life, and accomplishments of Helmut Strebl
Images via Instagram @helmutstrebl0
Helmut Strebl is an Austrian bodybuilder and model born on 6 November 1968. He is famous in the fitness universe for his insanely shredded physique. Whether you are into the fitness lifestyle or not, chances are you probably have seen pictures of Helmut while surfing the internet.
Helmut has modeled and competed for 20 years and is a renowned motivational speaker. His ripped body and inspiring words have motivated numerous people to achieve their dream physiques.
Below is a complete breakdown of Helmut Strebl’s profile, stats, biography, training, and diet regimens.
Full Name: Helmut Strebl
Weight
Height
Date Of Birth
205-215 lbs
6’3″
6/11/1968
Profession
Era
Nationality
Bodybuilding, Model
2000, 2010
Austrian
Images via Instagram @helmutstrebl0
Biography
Growing up, Helmut Strebl was a skinny kid who was easy prey for bullies at school. He recollects that his weak frame was more noticeable because one of his schoolmates was a “muscle machine.”
At 12 years old, Strebl started lifting weights for self-defense. But as he got stronger, he wanted to get on par with his muscular school friend. Soon after achieving the goal, Helmut set his eyes on becoming a fitness model.
Helmut Strebl enjoyed lifting weights from the very beginning. Before he ever stepped inside a gym, he used two 5 kg detergent bottles filled with water as a substitute for dumbbells.
Strebl did not have proper dumbbells until he joined a local gym at age 16. The Austrian model believes that high aspirations and strong mental conditioning have been the most valuable assets in his fitness training and competitions.
“For I feel that to develop in the sport takes big dreams and a mindset for realizing them. Bodybuilding is the art of the possible.” – Helmut Strebl
Whether competing in bodybuilding competitions, motivational speaking, or personal training, Helmut always gives it his best and has risen to the top of his game.
On being asked what motivates him, Helmut Strebl says, “What truly motivates me is my mission to serve as a graphic example of achieving ideals—ultimate fitness dreams and more. ‘My life is my message’, so I would have it.”
Image via Instagram @helmutstrebl0
Competition History
Miami Pro World Championship 2014:
Bodybuilding: 1st Place
Muscle Model Over 40: 1st Place
Open Class – Muscle Model Class B: 2nd Place
World Champion Miami Pro 2013 Natural Bodybuilding
World Champion Miami Pro 2013 Fitness Model Class – Over 40s
Miami Pro 2013 Muscle Model – Class B: Runner-Up
Miami Pro 2012 European Natural Bodybuilding: 1st Place
Miami Pro 2012 European Natural Muscle Model: 1st Place
FAME 2011 European Natural Bodybuilding: 1st Place
FAME 2011 European Muscle Fitness Model: 2nd Place
European Muscle Model & Natural Bodybuilding Champion 2010: 1st Place
European Muscle Model & Natural Bodybuilding Champion 2009: 1st Place
European Muscle Model & Natural Bodybuilding Champion 2008: 1st Place
Muscle Fitness FAME Winner 2008: 1st Place
Muscle Fitness Model Fame 2005: 2nd Place
Men’s Health Competition 2003: Top 20 Finalists
Gravesend Classic First Timer Bodybuilder 2002: 1st Place
Mr. Fitness 1998: 1st Place
Bench Press Competitor 1997: 2nd Place
Mr. Austria 1996: 1st Place
Mr. Europe 1996: 2nd Place
Mr. World 1996: 11th Place
Mountain Bike Downhill & Cross Country Cyprus 1995: 1st Place
Mountain Race Cycling Championships 1995: 1st Place
United Nations Military Skills in Cyprus 1995: 1st Place
Image via Instagram @helmutstrebl0
Training
Helmut Strebl usually does supersets and likes to train his muscles to failure. He utilizes his rest time between sets to practice breathing exercises. He will breathe in and out roughly five times before moving on to his next set.
The intensity of Strebl’s workouts and the weights he uses depend on his instincts during the workout. At the same time, Helmut likes to plan his workouts in a calendar notebook. He creates a rough schedule for the time of his training sessions and muscle groups he will train.
Helmut Strebl follows a set of rules to keep him in peak conditioning throughout the year. These principles include:
Always warm up before a workout
Maintain proper posture during an exercise
Focus on breathing properly
Stop lifting if you feel pain in your muscles or joints
Observe proper form
Use torso stabilization
Follow a full range of motion in every exercise
Helmut Strebl Workout Program
Strebl advocates taking your time and listening to your body during training. He also emphasizes the importance of performing exercises correctly.
Helmut’s insane muscle definition and symmetry are proof that he has a solid mind-muscle connection, and he trains with the intent of getting the best bang for his buck.
Monday: Back/Shoulders/Calves/Abs
Tuesday: Chest/Triceps
Bench Press: 5 sets of 6-10 reps
Stability Ball Dumbbell Bench Press: 5 sets of 10-15 reps
Butterfly Machine: 5 sets of 10-15 reps
Seated Barbell Tricep Extension: 5 sets of 8-12 reps
Dips: 5 sets of 15-20 reps
Wednesday: Biceps/Hamstrings/Abs
Thursday: Quads/Calves
Friday: Glutes/Chest (Heavy)
Lying-Down Machine Glutes Extension: 5 sets of 20-30 reps
Standing Machine Glutes Extension: 5 sets of 20-30 reps
Decline Close-Grip Bench Press: 5 sets of 3-5 reps
Saturday: Rest
Recovery Day
Sunday: Back/Calves
Image via Instagram @helmutstrebl0
Nutrition
For Helmut Strebl, Diet is where the magic happens. Unlike his workouts, he follows a strict diet and likes to plan it in advance. Strebl eats between five to seven meals every day. He eats lean protein in every meal. Some of his favorite high-quality protein sources include:
Egg whites
Turkey
Chicken
Beef
Whitefish
The Carb Cycling Genius
When it comes to his carbs, Helmut goes heavy on sweet potatoes and brown rice during the off-season. On the flip side, Strebl cuts his carbs aggressively while prepping for shows or modeling assignments.
“When I cut down for a competition, I do what is necessary to peak at 4% body-fat.” – Helmut Strebl
To achieve a 4% body fat level, Helmut decreases his carb intake and slightly bumps up his fat consumption. He also cycles carbs for about a month before any show. Each of his carb cycles lasts four days. For the first three days, Strebl eats anywhere between 150-200 grams of carbs while dividing them over six meals.
On the fourth day, he escalates his carb intake to 300-400 grams. After this ‘high day’ he starts the cycle again.
Helmut Strebl Diet Program
Meal 1: 5-8 Egg Whites + 1 Yolk, 1 Chicken, a large cup of Coffee, 3 Bagels with sweetener Jam, Mustard, Low-Fat Spread
Meal 2: Meal Replacement Shake (50 grams of protein, 80 grams of carbs)
Meal 3: Cooked Basmati Rice and Turkey/Chicken
Meal 4: Basmati Rice and Turkey/Chicken/Fish
Meal 5: Basmati Rice and Turkey/Chicken/Fish
Meal 6: 10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast
“For I feel that to develop in the sport takes big dreams and a mindset for realizing them. Bodybuilding is the art of the possible.” – Helmut Strebl
Image via Instagram @helmutstrebl0
Supplements
Sustaining a 4% body fat level is no joke. Although Helmut Strebl has been involved in the fitness industry for a long time, he sticks to a few basic supplements.
A lot of that comes from him being an outspoken critic of anyone taking illegal physique enhancing drugs, which he says he has never touched.
Here are the supplements Helmut Strebl takes:
Whey Protein
Creatine
Multivitamin