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The 10 Best Band Exercises
Best Resistance Band Exercises You Should Be Doing
The resistance band exercises are some of the most undervalued and underutilized exercises. Bands are one of the few types of training equipment which change its resistance level at different positions throughout an exercise’s range of motion.
A band will add resistance as its being extended and will reduce the added tension as it returns to the starting position. A resistance band’s variable resistance property is fantastic in improving your weak muscle groups and building explosive strength.
MORE: Check out our list of the Best Resistance Bands here!
Assisted Pull-Ups
If you’re a fitness noob and can’t do a pull-up, the baned pull-ups are an incredibly effective way of building upper body strength. You might need different types of bands for different exercises. You should reduce the band strength as you get better at the pull-ups.
Banded Push-Ups
The banded push-ups are the only push-up variation which allows you to have constant tension on your pectoral muscles throughout the movement. You can change the resistance of the bands by grabbing them at different lengths.
Bicep Curls
You could train virtually every muscle group using the resistance bands which leaves you with no excuses to ever miss a workout. The bicep curls are a simple exercise which can help in building definition in your guns.
Wood Choppers
Performing banded ab exercises can leave your midsection sore for days. Tie one end of the band at waist height to a vertical bar and grab the other end with both your hands. You should stretch out your arms to the sides at the starting point of the movement. Turn to the other side while breathing out and squeezing your abs. Return to the starting position and repeat for recommended reps.
Chest Flyes
Attach a resistance band to a pole and mimic the movement of the cable chest flyes. You should pause and squeeze your muscles with every rep while performing the exercises mentioned on the list.
Banded Leg Press
The resistance band use is limited by your imagination. You can add the bands to machines and put additional tension on your muscles. The banded leg press machine will have the highest tension at the top of the movement and the least at the bottom.
Tricep Extensions
Although the triceps is one-half of your arms, they don’t get the same love as the bis. Doing the banded tricep extensions will fill your tris with blood and lactic acid. You could perform variations like the standing, overhead, and bent over tricep extensions with the resistance bands.
Banded Bench Press
The banded bench press is an advanced exercise and should only be attempted by seasoned lifters. The resistance bands bring your core into action. As a result, your muscle stabilizers grow stronger.
Squats
In the big three compound lifts (bench press, squats, and deadlifts), you can keep one end of the band planted on the floor by tying it around a heavy dumbbell. The other end should be wrapped around the barbell.
Shoulder Front Raises
Performing the banded shoulder front raises will annihilate your anterior deltoids by keeping them under constant tension. We highly recommend adding resistance band exercises to your training routine as they can take your gains to the next level.
Which is your favorite resistance band exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
When To Take BCAA Supplements For The Best Results
When To Take BCAA Supplements
BCAAs are arguably one of the most mysterious supplements. While many people know about the existence of BCAAs, they don’t know what they do. BCAAs are an incredibly effective supplement when taken at the right time and in the right amount.
Branched Chained Amino Acids (BCAAs) got their name because, from a chemical structure standpoint, they have forked outcroppings which look like a branch. Leucine, isoleucine, and valine are the three essential amino acids forming BCAAs.
In a study, the trained triathlete who consumed BCAA supplements for eight weeks gained about twice as much muscle mass and strength as compared to the athletes who only took a whey protein supplement without additional BCAAs. The results rely a lot on the time you consume the supplement so you should know when to take BCAA supplements.
One BCAA supplement to consider is National Bodybuilding Co. Pro Contest BCAA which won GI Supplement Awards for Best Post-Workout. With a great 2:1:1 ratio, this BCAA supplement can boost athletic endurance and reduce fatigue while also optimizing muscle growth and stop muscle breakdown. A simple formula with naturally sourced ingredients, this supplement is definitely one to try.
Check out National Bodybuilding Co. Pro Contest BCAA here. You can also check out the top BCAA Supplements for Recovery here.
Difference Between Amino Acids and Branched Chained Amino Acids
Most people have a hard time differentiating between amino acids and branched chained amino acids. Both these supplements are processed uniquely by your body and have different effects on your physique. Understanding the difference between them can tell you when to take BCAA supplements.
As you probably already know, your muscles are made up of protein. Protein is further made up of amino acids which look like a pearl necklace. If you want to build muscle, you want this pearl necklace to get bigger so your body can make more protein. This process of converting amino acids into protein is known as protein synthesis.
The BCAAs are indispensable components in the aforementioned process of converting amino acids into protein. They act as the building blocks for building muscle. Each of the three branched chained amino acids plays a vital role in this process.
When you consume amino acids, they go directly to your liver. In the liver, they are either converted into fuel to be used as energy by your body or are passed for building and repairing muscle. Your muscles will only receive the amino acids if they’re not converted into energy.
BCAAs are treated differently. They are not sent to the liver and head straight to your muscles where the muscles use them as fuel or to build and repair themselves. This is the reason BCAAs have grown in popularity in the bodybuilding community.
Role of The Three Amino Acids
Why and when to take BCAA supplements has a lot to do with the role they play in bodybuilding. Apart from being effective at muscle growth, BCAAs help in delaying fatigue during your workouts, boost fat loss and supports strength and mental focus. Each of the three essential amino acids plays a specific role in the supplement.
Leucine
Leucine helps with protein synthesis and leads to muscle growth. Leucine is the main essential amino acid which starts the process of combining amino acids to produce muscle protein.
Leucine also boosts insulin levels which are an anabolic hormone which further stimulates protein synthesis. Furthermore, it boosts growth hormone which promoted muscle growth and reduces cortisol levels which break down muscle.
Isoleucine
It is a known fact protein synthesis can help fight body fat. BCAAs increase the protein synthesis in your body which in turn increases your energy expenditure so much that it helps in burning body fat.
Isoleucine activates special receptors known as PPAR which increase the fat burning process in your body and inhibit fat storage. When you supplement with isoleucine, your body starts using the stored fats as fuel.
Valine
The amino acid tryptophan is responsible for producing serotonin which signals to the brain that the body is fatigued. The BCAA valine actively competes with tryptophan for entry into the brain.
Consuming valine before a workout can delay fatigue and reduce the amount of tryptophan in your brain. This shows that BCAAs don’t only improve your body function, but also your mental capabilities. They help you stay sharper and improve your cognitive abilities.
This Is When To Take BCAA Supplements For The Best Results
Before a Workout
BCAAs are a great supplement to be taken before a workout. BCAAs help in breaking down fat to release energy which can help you get more out of your workouts. You should also consume BCAAs first thing on waking up since you’re in a fasted state and BCAAs helps in preventing the breaking down of muscle.
During a Workout
BCAAs can help you during your workout by supplying constant energy. It also helps with delaying fatigue so you can make the most of your time in the gym. BCAA supplements can also improve your mental focus during your workouts.
After a Workout
BCAAs help with muscle repair and recovery. They’re a must with a post-workout shake or after a post-workout meal. BCAAs can speed up the protein synthesis in your muscles and help them heal and grow faster.
Dosage
You should take anywhere between 3-5 servings of a BCAA supplement throughout the day. Each serving should not be less than five grams. Sipping on BCAAs throughout your day can promote muscle growth, speed up recovery and reduce muscle soreness.
Do you supplement with BCAA? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Method Man Looks Absolutely Ripped After Triple Bench Press
Photo via @methodmanofficial Instagram
Method Man shares his workout to get absolutely ripped as he sees fast moving results.
Method Man is a rapper, songwriter, and producer best known for his involvement with Wu-Tang Clan. A Grammy-award winning artist, Method Man posted a video of his incredible triple bench press and fans saw how jacked he now is. His workouts reflect the work he’s put in at the gym giving fans something to rave about.
When it comes to working out and finding the right plans for us, it is important for us to realize that looking to bodybuilders and other strength athletes is a great way for us to see huge gains. They have done the exercises before and are living proof of what can happen when you grind in the gym. But other celebrities work hard as well and it would be a disservice to neglect taking advice from them for they too know the right workouts to tackle. Using others as a source of knowledge can better prepare us for what really matters as we seek results.
As an accomplished musical artist, Method Man sought to get as jacked as possible and this workout played a massive role in that.
Full Name: Clifford Smith, Jr. (a.k.a. Method Man)
Weight
Height
Date Of Birth
200-205 lbs.
6’3’’
03/02/1971
Profession
Era
Nationality
Rapper, Songwriter, Producer, Actor
1990, 2000, 2010
American
This workout from Method Man earned him massive gains and proved why he was able to tackle the triple bench no problem. Using this workout will allow you to see a serious shred as you seek growth with Method Man as the model.
Photo via @methodmanofficial Instagram
About Method Man
Clifford Smith, Jr., also known as Method Man, is a rapper, songwriter, music producer, and actor known for his role in the popular hip hop group, Wu-Tang Clan. Performing with Wu-Tang Clan throughout the 1990s and early 2000s, he was constantly putting out records and growing his fan base with the increased popularity. He soon transitioned to acting and has had recurring roles on shows like The Wire and CSI.
Now, Method Man loves lifting and his post about his triple bench has fans going crazy for the amount of weight this famous rapper could lift. Focusing his attention to health and fitness, Method Man handles his professional side and personal side as best he can, continuing to put out great records and act in popular TV shows, while also taking his health and fitness seriously.
Photo via @methodmanofficial Instagram
Method Man Training Routine
Method Man used working out as an escape from gaming and other activities that were not progressing him forward. As a coping tool to deal with his insomnia, he took this as an opportunity to change his life, be productive, and get fit in the process.
Method Man just goes to show us that it’s never too late to get serious about the gym. After rapping and producing for Wu Tang for over a decade, he got serious about acting and had regular roles on HBO’s The Wire and The Deuce. If a man that busy can find time for the gym, so can you. There’s no such time as no time for the gym — there are only people who can’t make time.
Let’s take a look at this workout from Method Man and see just what makes this such a great workout. Higher in reps allows for more time under tension and more intensity.
Exercises
Sets
Reps
Deadlifts
3
8-10
Bent-Over Rows
3
10-12
Seated Cable Rows
4
10-12
Straight-Arm Pulldowns
3
8-10
Weighted Neck Extensions
3
8-10
Ab Rollout
3
10-12
Cable Crunches
3
10-12
Close-Grip Chin- Ups
3
10
Wide Grip Pullups
3
8
Lots of high-profile musicians and entertainers get really into fitness when they make the transition into acting, and clearly Method Man is no exception. It’s amazing what you can accomplish with the right mindset, although the personal trainers provided to the very rich definitely don’t hurt their goals. Whatever the case may be with Method Man, he’s made enormous strides in the gym, and that achievement rests entirely on his own hard work and determination to get things done.
Photo via @methodmanofficial Instagram
Diet & Supplementation
These insane fitness updates would not be possible without some serious attention to his diet and supplements. He is a big fan of plant-based foods and is always ready and willing to munch on some vegetables. He is also a big fan of meat-alternatives like veggie burgers and loves to pair with nutrient-filled greens like edamame. No fast food and processed meals is a great way he manages to stay in shape as well.
While a healthy diet is exactly what is needed to get shredded like Method Man, supplementation is something to heavily consider as well. Pre-workout is a great way to boost your energy and stimulate your mind before those big pumps, while protein can aid in recovery and really give your muscle what they need to grow. Placing a BCAA supplement in the mix will help enhance protein synthesis to really see those big gains. For those struggling to look like Method Man because of unwanted fat, try a fat burner and see the effects transform your physique.
Wrap Up
Method Man has entertained audiences since the 1990’s and is part of an iconic rap collective in Wu-Tang Clan. Taking his health and fitness seriously, Method Man has since taken fans by storm with his shredded aesthetic and proved why this workout was so great. With a post of him performing a triple bench, you too can see massive gains with a workout like this. From the booth to the gym, Method Man knows how to make hit records while also smashing expectations of his physical ability. Give this workout from Method Man a try and see what it can do for all your gains 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 Method Man Instagram
New Arrival Workout Equipment on Amazon to Look Out for in 2022
2022 is going to be a busy year for gym lovers, all thanks to reduced covid-19 restrictions. Most will get the opportunity to visit their favorite gym and acquire that killer body they’ve always dreamed of. However, we are not sure things will be completely normal given the unpredictable nature of the pandemic. It won’t come as a surprise if the majority of the human population would still be under partial or total lockdown as the new year begins. Nevertheless, some will choose to work out at home irrespective of how the situation is going to be. We have prepared for you a list of the latest workout equipment on amazon for your training and workout needs in 2022.
Marcy Smith Machine Weight Bench
Marcy Smith weight bench is full-body workout equipment you can easily install at your home for a cost of about $1600. Bodybuilders and fitness lovers who go for this machine are assured of a toned and fit physique. Most importantly, the equipment combines several features such as linear bearings, precision, pulley system, among others to give you an all-around workout. Additionally, it comes with an Olympic free weight rack and smith system for professional/competitive bodybuilders.
> > Marcy Smith Machine Weight Bench > Health & Fitness Under Desk Foot Pedal > Battle Rope for CrossFit & Undulation Training
Reigning Wheelchair Natural Olympia Champion Details Transformation as a Diabetic
Matt Morton trains more innovative as a type-2 diabetes Natural Olympia champion.
Trials and tribulations are part of life. But overcoming them is normalcy for champions. Despite any challenges, Professional Natural Bodybuilding Association (PNBA) champion, Matt Morton, demonstrates that an intelligent training plan can get you far in natural bodybuilding. Matt Morton, PNBA Natural Olympia wheelchair champion and Disabled United States Marine Corps (USMC) Veteran, has type-2 diabetes. So he had to tailor his training and nutrition regimen to prep for competition. In an Instagram (IG) post, Morton said:
“Being a type-2 diabetic I had to be smarter about contest prep.”
You can see his complete statement and transformation pictures below.
https://www.instagram.com/p/CYNKN0ZJM5s/?utm_source=ig_web_copy_link
Matt Morton’s Workouts
Part of Matt Morton’s innovative training protocol includes supersets. With supersets – two different exercises targeting two opposing muscle groups performed subsequently with no rest – you can save time and increase the intensity of your workouts. For example, he likes to superset cable reverse fly with dumbbell shoulder press. He also incorporates incline dumbbell bench press. This movement targets more of your upper chest, which will build you a stout upper body. Additionally, to develop killer shoulders, Morton includes dumbbell Arnold press. Dumbbell Arnold presses targets all three of your deltoid muscles – posterior, lateral, and anterior -, and put your shoulders on fire.
You can see an IG video of Morton performing dumbbell bicep curls, dumbbell single-arm tricep extension, and dumbbell Arnold press below.
https://www.instagram.com/tv/CXCVgxnpnZC/?utm_source=ig_web_copy_link
Matt Morton says:
“Everyone wants results. However, many people are not consistent with diet & training.”
Consistency and proper supplementation go a long way. Morton praises One Nation Nutrition as his supplement of choice.
PNBA/INBA’s Cornerstone in Natural Bodybuilding
The sport of natural bodybuilding requires competitors to get drug tested. There are many natural bodybuilding leagues. However, there’s one that separates from the herd – PNBA/International Natural Bodybuilding Association (INBA). This federation detects any substance unnoticed in other drug testing methods. That’s because they use the World Anti-Doping Agency (WADA), which only tests their athletes through premier laboratories.
Unfortunately, other natural bodybuilding leagues don’t use WADA, so athletes may be using a substance they’re unaware is a performance-enhancing substance. For example, the 2021 Natural Olympia Women’s Bodybuilding champion recently failed a drug test administered at Natural Olympia. However, she claims she was oblivious of the banned substance since she passed the drug test screening in a different natural bodybuilding league.
Still, some skeptics voice that you can still beat the WADA drug test. WADA is superior for a reason, and it isn’t cheap. Although the INBA/PNBA leagues claim to drug test their athletes in and out of season, administering more frequent tests gets costly.
Reaching your health and fitness goals with diabetes comes with obstacles. Still, Matt Morton has gone above and beyond showing how smart training can reap any fitness goal you want, including being a natural bodybuilding champion.
Generation Iron would like to congratulate Matt Morton on his outstanding 2021 year. We’d also like to thank you for your service and wish you the best of luck in 2022!
Follow us on Instagram, Facebook, and Twitter for more insight on natural bodybuilders!
A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Knowing what’s in your testosterone booster can work wonders for your health and performance.
Maybe you have used a testosterone booster before, maybe you haven’t. But if or when you do, knowing what ingredients to look for can be helpful. Each company will have their own formulas and unique take on a testosterone booster but there are some key testosterone booster ingredients that can work to boost your low T levels. As athletes, and in particular strength athletes, having optimal testosterone levels is imperative to good performance. And when it comes to your health, this is imperative.
Having low testosterone levels can be a killer when it comes to daily life as well as training and performance. For those suffering from low T levels, you may experience things like low sex drive, loss of muscle mass, low energy and increased exhaustion, and the unfortunate fat gain. But fear not, for testosterone boosters can greatly help especially when it comes to tackling those low levels as you look to get to peak shape.
Let’s take a look at testosterone boosters and check out some key ingredients to look for on the label. Knowing what to look for can give you all you need to tackle those unfortunate low levels.
All About Testosterone Boosters
Testosterone boosters essentially work to give your body that boost in raising your levels so you reach optimal capacity. Since testosterone is a vital sex hormone, it aids in many bodily functions that you can’t afford to have lacking. While it is possible to boost testosterone naturally, having a supplement like a testosterone booster can give you that edge you need most so you don’t suffer any deficiency.
With a wide range of benefits, testosterone boosters can increase muscle growth and strength, help burn stored fat when mixed with regular exercise, boost your sex drive and overall libido, increase vitality, among others. With the right ingredients packed into a powerful formula, all those testosterone wants and needs can be taken care of no problem.
Check out our list of the Best Testosterone Boosters for more great products!
Key Ingredients To Look For In Testosterone Boosters
When it comes to knowing about your testosterone boosters, the right ingredients are crucial. Here are some key and potential ingredients to look for in your testosterone boosting supplement.
D-Aspartic Acid
A combination of aspartic acid and L-aspartate, this can release hormones in your brain that work for better testosterone production. It also increases levels of follicle-stimulating hormone and luteinizing hormone which stimulate the testes to produce more testosterone (1).
Rich in vitamins and minerals, this ancient herb can increase libido and get your performance back on track by naturally increasing testosterone with powerful compounds (2).
Vitamin D3
By combing to receptors, this will assist with raising T levels since it is a bioidentical hormone for testosterone. Through increased testosterone, this will work to boost your sex drive as well (3).
L-Arginine
This will work for building muscle and encourage fat metabolism as well as widen your blood vessels for better blood and nutrient flow. While it may not help increase T levels directly, it can help with certain symptoms that hinder your health and performance.
B Vitamins
Since these convert food to energy, through metabolizing fat, you can provide for more consistent testosterone production with B vitamins. With these changes, it also works to build muscle mass and strength.
By increasing nitric oxide levels, this can increase blood flow and allow the testicles to better produce more testosterone (4).
Mucuna Pruriens
Containing L-Dopa, which increases the pleasure hormone dopamine, it will allow for better mood thus stimulating testosterone production (5).
Can reduce estrogen and increase testosterone while also promoting muscle mass and is a key ingredient for optimizing testosterone levels (6).
Tongkat Ali
May lower estrogen and cortisol which can negatively impact testosterone production. It is also a good libido enhancer.
It can increase the bioavailability of testosterone and allow for more free testosterone. When taken along with vitamin D, it can increase absorption so you get the most out of this ingredient (7).
Ashwagandha
Can reduce cortisol and works as a stress reliever, thus allowing for better testosterone production (8).
Can help with managing testosterone levels by adjusting your bodies balance of testosterone and estrogen working to increase testosterone and decrease estrogen (9).
Allows your body to absorb these nutrients better so the ingredients in your supplement hit you more effectively.
Safety & Effectiveness Of Testosterone Boosters
As a supplement, testosterone boosters are safe to use. What to look for is the reputation of the company and what is included in the supplement. Hidden ingredients or formulas is just something to avoid with any supplement but especially one that works to aid in your health and vitality. Always read the label and if you have more concerns, talk with your doctor or an expert to see if this is the right approach for you.
As for the effectiveness of the supplement, the right product can increase your levels and you will be back on track both inside and out of the gym. A healthy diet and quality training routine are important and can work in tandem with your booster so you see those gains you want most.
Check out our list of the Best Testosterone Boosters for more great products!
Wrap Up
Testosterone boosters are that supplement you need to get those levels elevated and tackle any deficiencies. The right ingredients with a quality formula will get you back on track and doing what you love. Don’t let low T levels ruin you sex life, training, performance, and vitality, and work to get those levels where you want them. Knowing the ingredients to look for on the label will better prepare you to find the right testosterone booster so you thrive inside and out of the gym.
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
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Pilz, S.; et al. (2011),. “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Leung, K.; et al. (2013). “Ginseng and male reproductive function”. (source)
Shukla, K.; et al. (2009). “Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athlete and sedentary subjects at rest and after exhaustion”. (source)
Lopresti, A.; et al. (2019). “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Cedric McMillan Gives Physique Update Ahead Of Arnold Classic
Cedric McMillan is looking shredded in preparation for the Arnold Classic.
Cedric McMillan is not a competitor that uses social media too often to share physique updates. Just nine weeks out of the 2022 Arnold Classic, McMillan decided to show his fans his recent progression heading into the new year.
On Sunday, McMillan took to Instagram to post a video going through some poses in the gym. He is looking shredded as he prepares to get back on stage during the second biggest bodybuilding show of the year. The Arnold Classic will return to Columbus, OH on March 3-6.
“Alot of us pros don’t post as we start prep and progress, I think its because we don’t wanna deal with being over-analyzed by some dudes sitting on the toilet scrolling instagram haha. My anxiety is so bad I get nervous about even sending progress to a coach, or even just recording and looking at myself! I’ve done whole preps without making pics or videos! So this is an attempt to overcome a challenge. So here critics, enjoy this meal haha and remember as we all get ready for the @arnoldsports we need u to let us know how good or bad u think we are?”
It is a positive sight to see Cedric McMillan back to looking massive after a recent string of health issues. In 2020, McMillan suffered a broken collarbone that kept him out of the Olympia. More recently, McMillan had a long road back after contracting COVID-19. He was hospitalized and lost nearly 30 pounds.
While in the hospital, McMillan lost weight from the virus but was determined to defeat it and get back to competition. He took the stage during the Legion Sports Pro in October. McMillan was not part of the first callout and did not return to stage for the final round. McMillan was then scheduled to appear during the Egypt’s KO Pro show but did not make it.
Now, Cedric McMillan looks like he is in competition shape and ready to make an impact at the Arnold Classic. He was present at the event last year but was heard on commentary rather than competing on stage.
This is a chance for McMillan to prove that he can still compete with the best in the world. One thing we know is that the raw grit ad determination is still there for one of the biggest names in the sport.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jordan Shallow: Bodybuilding Would Need Less PEDs With Deeper Exercise Execution Knowledge
Jordan Shallow comments on recent deaths in bodybuilding, growing drug use, and the massive shift in physiques of modern bodybuilding.
While bodybuilding has always been somewhat taboo in the mainstream public due to perceived steroid use, the topic has become even more heated within the modern bodybuilding industry. Many coaches, experts, and past iconic athletes have gone on record stating they believe drug use has gone too far in modern bodybuilding. A recent string of tragic bodybuilding deaths, though unconnected, have further stoked the flames focusing on drug use and health in the sport. In our latest GI Exclusive, The Muscle Doc Jordan Shallow offers his opinion on PED usage in bodybuilding.
There is no doubt that PEDs are used in the sport of bodybuilding. In fact, this is true of nearly all professional sports. Those who want to achieve greatness are willing to do anything to reach that goal. This can also create a slippery slope. If athletes know the top pros are using PEDs, then they will feel they have to use them in order to stay in the same playing field. Then the cycle continues.
But perhaps it doesn’t have to be this way. During our conversation with Jordan Shallow, we fell onto the topic of health in bodybuilding and the recent deaths that have tragically plagued the sport. It should be pointed out that causes of death have not been revealed for nearly all of these cases. Regardless, it has caused a wave of bodybuilding icons, experts, and coaches to weigh in on drug use in the sport. Jordan Shallow believes there is a world where the same muscular results can be achieved while using less PEDs.
The common understand is this – if bodybuilding became more healthy, it would become less exciting with smaller physiques. While it’s true that bodybuilding will always demand some level of extreme risk taking – Jordan Shallow believes that the risks do not need to be anywhere near as high as they are today.
“Obviously it’s multifactorial and I don’t want to defame anyone or do anything like that,” Jordan Shallow states in our interview. He continues:
“But I think, you know, if we look deeper at exercise execution and we can set up exercises to maximally challenge muscle and get the greatest amount of return. We wouldn’t have to augment recovery the way we do with performance enhancing drugs and we can maybe expedite the ability for us to garner proper stimulus.”
It should be note that many pro bodybuilders have a vast understanding of exercise and how it works. That’s their job. But Jordan Shallow seems to believe that modern bodybuilding is taking a turn towards chemical solutions rather than deeper physical ones. Shallow admits that his statement is based purely on anecdotal evidence. But in his personal experience, he’s claimed that over the past 10 years or so – he’s had more conversations with bodybuilders about augmenting training with PEDs and less about further and deeper study of maximizing exercise.
This statement seems to also match others we have heard from older bodybuilding legends in the sport. Occasionally throughout our GI Exclusive interviews, veteran bodybuilders have claimed younger bodybuilders start turning towards PEDs much earlier. The common belief is that old school bodybuilders trained naturally much longer into their careers. They only turned to PEDs when they hit the maximum they could possibly push naturally.
Today, many veteran bodybuilders worry that young athletes turn to PEDs like steroids right away – before they even get a full understanding of what they can accomplish naturally. It must be noted that all of these statements are based on here-say. It’s anecdotal stories based on personal experiences. This can in part be classic rose-tinted nostalgia. A “my era is better than yours” mentality. But there also might be some truth to it.
The internet and advancements in science have changed the way PEDs are used by athletes (and even regular fitness enthusiasts) significantly. The drug world in bodybuilding is certainly not the same as it was 30 years ago. Perhaps Jordan Shallow is simply pointing out the same thing. That we are getting too much information and too many advancements too fast. That detailed knowledge is falling to the wayside in replacement of quick internet facts and easy to obtain PEDs.
What do you think? Watch Jordan Shallow’s statements in our latest GI Exclusive segment above and let us know your thoughts!
2022 Britain’s Strongest Man: Tom Stoltman, Adam Bishop Headline Event
The full roster for the 2022 Britain’s Strongest Man competition has been announced.
The calendar has turned to 2022 and that means some big events this year are beginning to approach. This includes the 2022 Britain’s Strongest Man contest. This event is set to take place on Feb. 26 at Utilita Arena in Sheffield, England. On Saturday, New Year’s Day, the full roster was released for the show.
This competition will feature some of the best strongmen in the world. The winners of the last three shows will return to try and win gold once again. Below, you can find the full list of competitors and some key names to watch heading into February.
2022 Britain’s Strongest Man Roster
Gavin Bilton
Adam Bishop
Andy Black
Mark Felix
Shane Flowers
Desmond Gahan
Graham Hicks
Pa O’Dwyer
Paul Smith
Luke Stoltman
Tom Stoltman
Competitors to Watch
Tom Stoltman
Stoltman is the reigning champion at the Britain’s Strongest Man competition and will look to make it two in a row. He will certainly be the favorite heading into the event. Stoltman had a monster 2021. He took home the prize at this event along with the World’s Strongest Man competition. Stoltman will compete at the 2022 Arnold Strongman Classic after his appearance in England.
Adam Bishop
Bishop has been a contender in this competition for years now. He won the show back in 2020, where he defeated the Stoltman brothers. Last year, Bishop finished as the runner-up. Bishop’s highest finish in the World’ Strongest Man competition was sixth back in 2020. Bishop performs well at this event and has a chance to make it two titles in three years.
Graham Hicks
Hicks is the third and final former champion making his return. Hicks finished with the prize during the 2019 contest but was forced to miss in 2020 due to an injury. He returned to the stage in 2021 and finished third, behind Stoltman and Bishop. Hicks has been dealing with some nagging injuries this year and hopes to enter 2022 with a clean bill of health. This will be key as he prepares for this event over the next two months.
Luke Stoltman
Luke Stoltman, the elder of the Stoltman brothers, will join his brother as the Arnold Strongman Classic in February. First, he will look to bring home another title after successful 2021. Stoltman won the 2021 Europe’s Strongest Man competition along with the Giants Live World Tour Finals. He also set a new British world record in the Log Press for max. Stoltman finished third during the 2020 Britain’s Strongest Man competition.
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How Incline Hammer Curls Stretch & Tone Your Biceps
Give your biceps a serious workout with incline hammer curls.
We all love working our biceps, especially in efforts to get that shredded aesthetic to really pop and having a great exercise like incline hammer curls in the mix is exactly what you need. Feeling a pump in those bulging bis is something that can’t be overstated. It’s one of the first things people see when they look at you. Mix that with some triceps exercises and your arms will be something others will for sure envy.
So many biceps exercises exist which is to our benefit for the options to see growth are endless. But the trick is finding out which ones are actually worth doing for the most efficient gains. Through trying new exercises and programming them into your training routine, you can better understand which ones will give you those gains you want most. Incline hammer curls are most certainly an exercise to make the top of the list.
Let’s take a look at incline hammer curls and see what makes this exercise so great. From what is it, to what muscles get worked, all of the great benefits, and how to perform it, you will have a phenomenal exercise to include on your biceps days to see those bulging bis start to really grow.
What Are Incline Hammer Curls?
Incline hammer curls are a great strength-based, isolation exercise that can be done by any experience level. The only equipment needed are dumbbells and a bench as this will work your biceps muscles and forearm muscles. A nice variation of the traditional hammer curls exercise, the only difference is you are seated, at a slight incline, as opposed to standing. Having the correct incline and form is key but once that is nailed down, you are well on your way to bicep gains.
Muscles Worked
This is mainly a biceps exercise so those three biceps muscles will see great work done being your biceps brachii, brachialis, and brachioradialis. Since this exercise requires great grip strength, your forearm muscles will also get work done as a result of that necessary grip. Nothing beats a good isolation exercise to target strength, size, and functional grip strength.
Benefits Of Incline Hammer Curls
The benefits of incline hammer curls may seem obvious, for this is an isolation exercise targeting your biceps, but there are a few benefits that may seem a bit unknown. While on the surface this is simply a variation of the traditional hammer curl, but the incline adds that challenge to give you a different way to target these muscles.
Benefits of the incline hammer curls exercise include:
Increased biceps growth: By targeting your biceps, you work to increase strength and size and better tackle other biceps workout and more functional movements (1).
Enhanced grip strength: Secondary muscles worked in this exercise are your forearms which are important for grip strength and nothing beats bigger forearms (2).
Range of motion and stretch: With the incline and position of this exercise, what you get is a bigger biceps stretch as a result of the longer range of motion. This will work the muscle more for better growth (3).
Nice variation: A good variation of the traditional hammer curls exercise, this will work to give you similar benefits with the upside of sitting down.
Better wrist stability: By strengthening your forearms and those smaller muscles around your wrist, you start to build better wrist stability, so risk of injury is decreased.
Focus on form: With the bench as the added challenge, it forces you to focus on form so you can’t cheat at all.
How To Perform This Exercise
Here are the steps for performing the incline hammer curls exercise:
Grab your desired weights and adjust a bench to around 60-degrees.
Sit on the bench and position yourself in a comfortable position. Grab the dumbbells and let them hang by your side.
Plant your feet, brace your core, and with your elbows still, bring the weights towards your shoulders, really feeling the squeeze in your biceps.
Once at the top, give a quick squeeze and gently lower back down to the starting position. Remember to keep your core engaged the entire time.
Repeat for your desired number of sets and reps.
Ways To Alter Or Change
If you find yourself struggling, or are looking for a slight change, you can use resistance bands with this exercise as a way to replace the free weights. Also, feel free to take the incline away and change them to seated hammer curls. If two arms are too much, you can start alternating, which may be key to fixing imbalances, but on the whole, correct form is needed for all of the above so don’t alter just to make it easier.
Best Supplements For Continued Growth
Along with a solid training routine should be a supplementation plan that offers continued gains. After performing incline hammer curls, two supplements to consider are protein powders and creatine. Protein supplements will work to boost growth and recovery by pumping you with that much needed protein. Creatine will increase strength and size and restore those depleted energy stores for better bounce back come your next workout (4). Give yourself the best chance at success with only the right supplements on your shelf.
Wrap Up
Incline hammer curls are a great isolation exercise to really work your biceps so they see great growth. On top of that, the benefits around this exercise like forearm strength, wrist stability, better range of motion, among others, are unmatched. The added challenge of the bench is nice, and it forces you to pay attention to form so as to not slack and cause unwanted injury. Place this exercise into your routine as a nice alternative to the traditional hammer curl exercise and you won’t be disappointed by the results.
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*Images courtesy of Envato
References
Kryzsztofik, M.; et al. (2019). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Rawson, E.; et al. (2003). “Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance”. (source)