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5 Tips For A Weight Room Beginner

Tips for Gym Beginners
No one is a born bodybuilder, meaning you get better at it with time and reps. While bodybuilding might look easy, you will take some time to change your lifestyle and get the most out of your workouts.
If you’re new to the gym, you might find the weight room to be intimidating. We have put together this article so you can start out on the right foot and don’t have to take advice from gym bros.
Learn the Right Form

You won’t see optimal results if you don’t have the right form while working out. Before picking up the weights, learn the right way to perform the exercises. If you don’t have certified trainers to teach you the right form, you should take the help of the internet.
There are many credible videos on Youtube you can learn from. You can also start working out with someone who is on an advanced training level. By training with an advanced guy, you’ll have a steep learning curve.
Work on Your Mind-Muscle Connection

Lifting weights aren’t about going through the motions. You won’t get arms like Arnold by just curling some dumbbells. You have to put your mind into it. While performing bicep curls, Arnold thought of his biceps to be mountains.
With every rep, you should be thinking about making the peaks bigger. If establishing a mind-muscle connection is hard for you, start by looking at your working muscles in the mirror and squeeze and contract your muscles with every rep.
Bodybuilding isn’t about lifting heavy, it’s about making your muscles grow. The amount of weight you lift doesn’t matter. If your ego is tied up with the weights you can lift, powerlifting and weightlifting are better sports for you.

Get the Best of Both Worlds
Many gym beginners enter the gym and go straight to the machines. While working out with machines is easy, you can’t rely on them completely. Machines are isolation exercises and are great for bringing definition to your muscles.
If your goal is to build muscle mass, you should have compound movements like squats, deadlifts, bench press and barbell curls in your training program along with isolation exercises like the leg extensions, pulley rows, machine chest press, and cable bicep curls.
Change Your Lifestyle
Your fitness journey doesn’t start when you enter the gym and end when you leave. You might have to make small changes everywhere. Start by getting your diet right and drink at least four liters of water every day.
Sleep is a major part of transforming your physique. You need at least 6-8 hours of sleep every night. No matter how hard you workout in the gym, you won’t see the results until you are giving your body enough time to rest and recuperate.
Go Slow
You won’t see changes in your physique in a day – or week. Crafting your body will test you physiologically and psychologically. Some beginners make the mistake of doing too much in the gym in hope of making quick gains.
You need to put in the work every day and be patient to see the results. Increase the volume and intensity of your workouts gradually and don’t try to do too many things too fast. And remember, fitness is a journey, enjoy it without worrying too much about the destination.

How long have you been working out for? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

By Presser
4 min read

How To Get Ready For A Workout – Mentally

This Is How You Can Get In The Zone Before A Workout
Working out is as much a psychological game as it’s physiological. If you step inside the gym while you’re on the phone or hit a workout right after an exhaustive day at work, you’re jeopardizing your gains.
Most people never see the desired results in the gym because their mind-muscle connection isn’t optimal. Arnold popularized the concept of using the mind as a tool in carving your dream physique. In this article, we’ll tell you exactly how to do it.
Follow A Routine

Following a routine starts at going to the gym at the same time every day. You should follow a daily routine to enter the ‘zone’ before you start training. Doing the same things every day can turn into a shortcut to priming you mentally for your workout.
Your routine can go as far as doing the same warm-up stretching routine before you get into the workout. It’s better to delay starting your resistance training than to get into the workout without being mentally ready.
Blast Some Music

Good, loud, energetic, motivating music can solve so many of your problems. If you’re having a bad day and don’t feel like hitting the gym, put on a playlist that’ll make you want to kick some butt.
If you’re subscribed to a music service like Spotify, they have many high BPM playlists which will pump you up for your training. Many athletes have also made training playlists on the platform for their fans to follow.

Watch Motivational Videos
If you are someone who needs more stimulus than just audio, watching motivational videos on YouTube should do the trick for you. Many YouTube channels regularly post new motivational videos to pump you up for your workouts.
Watching videos can be a little more helpful as you can see your favorite athletes doing their favorite exercises and sharing their thoughts on training and life. Podcasts are another way of getting in the groove.
Visualize
Visualization is one of the most under-rated aspects of bodybuilding. Before you get into a workout, you should close your eyes and visualize how you want your muscles to look. Then during your workout, flex in the mirror and visualize your dream physique.
Visualization doesn’t stop at having a picture of your dream physique in your head. You need to put the visualization into action by building a mind-muscle connection during your working sets and contracting the muscles with every repetition.
Use Supplements
With the growing research and development in the health and fitness industry, many supplements have come out in the market which can help boost your mental capabilities for some time.
Pre-workout supplements are a hit with bodybuilders as they help them in delaying fatigue, getting a tunnel vision, better focus, and muscle pumps. You need to figure out what works for you and then double down on it.

What is your pre-workout ritual? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements

By Presser
3 min read

Orals VS Injectable Steroids: Pros and Cons

Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.

Every steroid user at some point has asked themselves the same question — “Do I use orals or injectable steroids?”.
Many beginners are put off by injectable steroids; due to a fear of needles, injecting incorrectly or just being a pain in the butt (excuse the pun).
Are injectable steroids really safer for users?
Are orals really as bad as their reputation suggests?
In this article, we analyse the pros and cons of orals vs injectable steroids, so you know what to expect and which method of administration is optimal for you.

Oral Steroids
Examples:

Oral Steroids Pros
Convenient
Oral steroids (pills) are very convenient to take. Just swallow a tablet with water and you’re good to go. You also don’t have to worry about the liver breaking down the substance and making it ineffective, as the most popular orals are c17-alpha alkylated; meaning a large percentage of the compound will survive liver metabolism.
Fast Results
Oral steroids on average have shorter half-lives compared to injectables, thus they will kick in faster, giving you results in a matter of days. For example, with Testosterone Undecanoate, serum testosterone levels peak in the bloodstream 5 hours after administration. Consequently, orals require more frequent doses, to keep high levels of sustained exogenous testosterone in the body.
Shorter Detection Time
Oral steroids’ detection time is typically less than injectables, thus if you are trying to avoid getting flagged for a drug test and want all compounds to leave your system as soon as possible — orals are more suitable.
Below is a table comparing the detection time of orals vs injectable steroids.

Top 5 Dianabol Stacks for Bigger Gains

Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.

Dianabol (Methandrostenolone) is the most popular oral steroid on the market. A Dianabol-only cycle is powerful enough to add up to 30lbs in novice users.
However, after a few of these cycles, users will begin to plateau.
Then what?
If you want to continue getting stronger and build more mass — a Dianabol stack is the next step.
This means combining Dianabol with another steroid to enhance results. Considering Dianabol is a bulking steroid, it is typically stacked with other bulking compounds — such as Anadrol, Testosterone, Deca Durabolin and more.
We’ll cover the most popular Dianabol stacks that bodybuilders have utilized from the golden era until today. We’ll also list cycle information so you know how much to take and for how long.

Legal Dianabol Alternative

D-Bal is our #1 rated legal Dianabol product. It replicates the muscle-building and strength-enhancing effects of Dianabol, but without the unwanted side effects.

It is FDA-approved and can be purchased online without a prescription.

D-Bal is best suited for men wanting to build significant amounts of muscle; without shutting down their testosterone, straining their liver or elevating blood pressure levels.

Top 5 Dianabol Stacks
Dianabol and Deca Durabolin

Note: The above cycle is mildly dosed — more experienced steroid-users may wish to increase the Dianabol dose to 20mg/day and Deca to 500mg/week. 
Dianabol and Deca Durabolin is a popular bulking stack, with many bodybuilders from Arnold Schwarzenegger’s era utilizing this stack in the off-season to pack on as much mass as possible.
Dianabol is an oral steroid and Deca Durabolin is an injectable. Thus, the addition of Deca Durabolin doesn’t add any extra liver strain; which is important as Dianabol is particularly hepatotoxic.
This stack should only be users who have previously taken Dianabol and tolerated it well. Deca will take size and strength gains to a new level, whilst further suppressing testosterone levels and contributing to additional water retention.
This stack is good, as far as steroids go, for minimizing hair loss during a cycle. This is because neither compound is particularly androgenic, thus DHT levels will not shoot through the roof.
Side Effects

Impotence
Liver strain
Low testosterone
Water retention
Gynecomastia

Supplements
Those taking this stack will want to take the following supplements to minimize side effects:

Fish oil – 4g/day
TUDCA – 500mg/day
Letrozole (optional) – 1.25mg every other day
Dostinex — 0.5-1mg per week

These are to be taken for the whole duration of the cycle. 
Fish oil will help to regulate blood pressure levels, which will inevitably spike from this stack (Dbol being the main culprit). This cardiovascular strain can be attributed to Dianabol being a toxic oral steroid. Many oral steroids stimulate hepatic lipase when passing through the liver. The bad news is — this enzyme significantly decreases HDL levels (the good type of cholesterol).
Water retention from Dianabol may also negatively affect blood pressure, with the heart having to work harder than usual to pump blood throughout the body. This is due to additional blood viscosity — the byproduct of more H20 in the bloodstream.
TUDCA (Tauroursodeoxycholic acid) is naturally found in the bile and plays a role in repairing the liver from excessive strain. Supplement form gives steroid-users higher quantities of this natural, liver-protecting substance.
Dianabol is one of the worst steroids for the liver being c17 alpha-alkylated, thus TUDCA supplementation is essential.
There is a risk of gyno from taking Dianabol and Deca Durabolin. Dbol can cause breasts to form in males, due to it having a high-aromatizing nature. This means that much of the exogenous testosterone will convert into the female hormone estrogen.
The most effective way to combat this and prevent gyno is to take an anti-estrogen or a SERM (selective estrogen receptor modulator). SERMs are generally more preferable as they don’t worsen cholesterol levels and thus won’t further elevate blood pressure. However, SERMS such as Nolvadex or Clomid can worsen progesterone-related side effects. Deca Durabolin has the ability to cause gyno due to a rise in progesterone (which can act similarly to estrogen).
Therefore, users should monitor their nipples when taking this stack and if they start to become swollen or breast tissue begins to enlarge — then is the perfect time to take an anti-estrogen (to prevent further problems). Letrozole is an effective anti-estrogen that will reduce the conversion of testosterone into estrogen.
A SERM shouldn’t be used, to reduce the chances of it provoking progesterone-induced gyno (from Deca Durabolin).  
Deca Durabolin can cause impotence during a cycle, which can negatively affect users sexually. This is due to it significantly increasing prolactin levels. To combat this and keep your sex drive and performance high; users can supplement with Dostinex (Cabergoline); which inhibits prolactin production.
Dianabol and Testosterone

Dianabol and Testosterone were once archenemies in the 1950s when Dr. John Ziegler had the task of creating a steroid more powerful than testosterone — to help the US Olympic team defeat the Soviets.
Dr. Ziegler consequently created Methandrostenolone (Dianabol), which was superior to testosterone in its anabolic rating, whilst androgenic side effects were milder than Testosterone.
Thus, Dianabol and Testosterone work similarly; however. Dianabol has the edge in regards to muscle-building; whilst testosterone has the edge in regards to fat loss (due to a higher level of androgenicity).
The biggest difference between the two is that Dianabol is an oral steroid, whereas testosterone is an injectable. This makes for a complementary duo because users are essentially stacking another form of exogenous testosterone, without additional liver toxicity.
This is considered to be one of the best stacks available for gaining raw muscle mass and strength.
Any ester of Testosterone may be used for this stack; however, the most popular forms are Enanthate and Cypionate. 
Side Effects
In terms of side effects, testosterone suppression will be more dramatic post-cycle, thus requiring a powerful PCT to prevent long-term low testosterone levels.
Cholesterol levels will rise higher than taking Dianabol alone; however. the good news is Testosterone is arguably the most cardiovascular-friendly steroid. Thus, cholesterol levels won’t rise exponentially higher than taking Dianabol by itself.
The risk of developing gynecomastia increases significantly with this stack, due to both steroids being estrogenic in nature. Thus, an effective SERM (such as Nolvadex) is essential from the start of a cycle.
Some androgenic side effects are also likely, with users experiencing oily skin/acne, hair loss and more difficulty when urinating.
Supplements

Fish oil – 4g/day
TUDCA – 500mg/day
Nolvadex – 30mg/day

These are to be taken for the whole duration of the cycle. 

Legal Steroid Alternatives That Work

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Several of the herbs and amino acids, mentioned by Dr. Thomas O’Connor, are present in Crazy Bulk’s legal steroid alternatives.
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Dianabol and Trenbolone

Note: This stack should only be utilized by advanced steroid users — due to high toxicity. Thus, these dosages are considered moderate to high; tailored for an experienced user.
Dianabol and Trenbolone should be viewed as a more powerful and harsher stack than Dianabol/Testosterone.
Trenbolone, like Testosterone, is also an injectable steroid. Trenbolone works very differently from Dianabol, as it doesn’t aromatize and cause water retention. Therefore, weight gain is typically less; however, its ability to add quality lean muscle rivals even Dianabol.
Trenbolone is extremely androgenic with a rating of 500, roughly 10x that of Dianabol. Therefore, trenbolone can cause notable fat loss with AR (androgen receptors) having the ability to stimulate lipolysis; as well as building large amounts of lean muscle.
Some people may ask: why combine Trenbolone with Dianabol? (If tren is a dry steroid and Dbol a wet steroid).
This stack, therefore, is optimal in the off-season when trying to gain as much lean mass as possible. However, using this stack in the summer may be counterproductive, as Dianabol will smooth out the drying effects of Trenbolone (temporarily reducing muscle definition).
Regardless of the timing of this stack, users will gain a ton of muscle.
Side Effects
Liver toxicity will be significant just from Dianabol — Trenbolone will not add any further hepatic strain.
Gynecomastia is a strong possibility with this stack, with Dianabol increasing estrogen and Trenbolone increasing progesterone. Progesterone-induced gyno is more likely to occur when combined with an aromatizing steroid, such as Dianabol. The best option to prevent gyno with this stack would be to take an anti-estrogen; however, doing so will exacerbate blood pressure levels (and thus is not recommended). If you are worried about gyno, this isn’t the stack for you.
Hair loss, oily skin and acne are all probable with this stack, due to tren’s high androgenicity. These are generally temporary side effects, with acne clearing up post-cycle and hair follicles becoming thicker again. However, long-term use of androgenic steroids may cause more permanent side effects.
Testosterone suppression is going to be severe with this cycle, with users’ natural testosterone levels likely to take several weeks/months to recover (even with an effective PCT).
Supplements

Fish oil – 4g/day
TUDCA – 500mg/day
Letrozole (optional — if blood pressure is within normal levels) – 1.25mg every other day

These are to be taken for the whole duration of the cycle. 
Dianabol and Anadrol

The above cycle is heavily dosed, assuming only seasoned steroid users will take this stack (they are better equipped at handling higher doses). This should not be taken by beginners — intermediates may take lower doses than the above cycle (Dianabol: 20mg and Anadrol: 50mg). 
A Dianabol/Anadrol is considered to be the best stack for gaining pure size and mass.
If there’s a stack more toxic than the Dianabol/Trenbolone — this is it.
Dianabol and Anadrol are very similar compounds; both being orals, highly estrogenic and powerful for building muscle and strength.
Both are also considered to be ‘wet‘ bulking steroids, causing notable fluid retention.
However, their chemical structure is somewhat different — with Dianabol being a derivative of testosterone and Anadrol being a derivative of dihydrotestosterone.
Dianabol also converts to estrogen via aromatase, whereas Anadrol does not aromatize — yet is highly estrogenic (stimulating the female hormone receptors directly).
Side Effects
Liver toxicity is a serious issue with this cycle, both being orals causing significant hepatic strain. This stack should not be utilized by anyone with a less than perfect liver.
Cycles should also be kept relatively short to minimize damage to this organ. Liver damage is not typically irreversible post-cycle; IF the person doesn’t take any other hepatotoxic medications, refrains from drinking alcohol and supplements with milk thistle.
The liver is also an extremely tough organ, that can take years of damage before failing. Time off in-between cycles is usually sufficient for the liver to recover and for raised enzymes to drop back to normal levels.
However, everyone reacts to steroids differently and this stack is certainly going to test the liver.
This is not just the worst stack for your liver — but also your heart.
LDL/HDL cholesterol levels will shift tremendously, causing very high spikes in blood pressure. Fish oil and regular cardio is a must to prevent BP levels from reaching dangerous heights. All users should get regular blood work done when taking this stack, and have good cardiovascular health at the beginning of this cycle.
Dianabol and Anadrol are two of the most estrogenic steroids around. An anti-aromatase inhibitor is certainly not recommended, due to it raising blood pressure further; and having no effect in preventing gyno from Anadrol (with it not aromatizing). Thus, taking a SERM, such as Nolvadex, at a high dose will greatly reduce the chances of breast tissue forming in males.
Being a DHT derivative, Anadrol is very androgenic; thus hair loss is likely with some acne in prone individuals.
Natural testosterone production will be shut down post-cycle via the testes, thus an aggressive PCT will help to minimize the inevitable crash post-cycle.
Supplements

Fish oil – 4g/day
TUDCA – 500mg/day
Nolvadex – 30mg/day

These are to be taken for the whole duration of the cycle. 
Dianabol and Anavar
This is a peculiar stack, considering Anavar is a cutting steroid and Dianabol a bulking steroid.
However, surprisingly many people want to know about this duo — so your wish is our command.
Anavar is used to burn fat, gain small to moderate amounts of muscle and boost strength.
A person may stack Dianabol and Anavar together if they want to only take orals.
Generally, if you combine orals together you’ll experience harsh side effects. However, in this case, it’s a relatively safe combination (as far as steroids go), due to Anavar being very mild. Thus, liver strain and blood pressure levels won’t be a lot worse, compared to taking Dianabol alone. Some people even take Anavar and notice zero side effects, which is why it’s so popular among both sexes.
Stacking Dbol with Anavar will increase lean muscle mass, whilst stripping some fat. Thus, this could be used as a cycle to gain lean muscle mass. This could therefore be classed as a bulking cycle.
However, if users are cutting and are worried about losing muscle, stacking Dianabol with Anavar will greatly reduce the chances of the body becoming catabolic; as opposed to taking Anavar alone. Thus, some bodybuilders may be willing to gain some water, in return for not losing their muscle. Seems like a fair trade.
As we already know, Dianabol causes notable water retention; however, Anavar causes the opposite effect — expelling extracellular fluid out of the body. Thus, the addition of Anavar may reduce bloating and water retention on Dianabol. However, muscle fullness is likely to increase further because Anavar not only has diuretic properties but also shifts water inside the muscle cells, causing a constant full/pumped appearance.
Note: with this stack, you may want to take adequate rest in-between sets, because pumps on Anavar alone can be intense. 
Side Effects
Although Anavar is one of the safest steroids, it’s not free from adverse effects.
Testosterone suppression will be heightened as opposed to taking Dianabol alone. Users may also experience more hair thinning on their scalp, as well as some extra liver strain.
Anavar is also very expensive, so if you’re looking for a cheap Dianabol stack — this may not be for you.
Supplements

Fish oil – 4g/day
TUDCA – 500mg/day
Nolvadex – 30mg/day

FAQ
What Should I Use For a PCT?
A PCT is recommended for all the above stacks, to regulate hormone production (particularly testosterone).
The main three options for a PCT are:

HCG – 2000 IU administered every other day for 20 days
Tamoxifen (nolvadex) – 2 x 20mg for 45 days
Clomiphene (clomid) – 2 x 50mg for 30 days

If you have taken Nolvadex during a cycle, it would be more optimal to use Clomid and HCG for the PCT.
As testosterone suppression is likely to be significant in many of the above stacks, we recommend combining all of the PCT medications together simultaneously (or at a minimum running HCG and Clomid together). This will be more effective than merely using one of these medications.
Bodybuilders often buy the above PCT drugs from the black market, instead of having them prescribed by a doctor. This way they can take them wherever they want in the right dosages, rather than being limited by prescription dates/doctor’s command.
Will These Dianabol Stacks Result in Permanent Gains?
In terms of weight gain, users will lose some water post-cycle and thus the number on the scale may go down. This is especially true when Dianabol is stacked with other ‘wet’ compounds, such as Anadrol or Testosterone.
However, in regards to lean muscle gains; if the person continues to train hard after their cycle and they run a sufficient PCT (as outlined above) — they should be able to retain virtually all of their gains.
Summary
The 2 best Dianabol stacks are:

Dianabol/Deca Durabolin
Dianabol/Testosterone

This is because Deca Durabolin and Testosterone complement Dianabol’s powerful mass-building effects in the off-season, without causing overly harsh side effects.
Despite the amazing gains that Anadrol and Trenbolone produce, they will cause (potentially) dangerous side effects — at least concerning the heart and liver.
Anavar and Dianabol simply do not complement each other; however, they may be an effective combination for a specific person in the correct situation (if someone is anxious about losing muscle/strength when cutting).

How Derek Joe Won 2021 Natural Olympia Classic Physique

Derek Joe leaned on companionship to win Men’s Classic Physique Open at the 2021 Natural Olympia. 
Despite being fresh to the sport of natural bodybuilding, Derek Joe shined bright at the Golden Nugget Las Vegas Hotel & Casino for the 2021 Natural Olympia on Saturday, November 13. With the encouragement of friends, a friendly foe, and the bodybuilding community, he secured first place in the Men’s Classic Physique Open. 
Derek Joe’s journey to this feat wasn’t without mental setbacks. He competed in his first-ever amateur bodybuilding event in 2020 at the Grand Canyon Classic. Although he got second place, it was discouraging for him, and he almost gave up on competing in bodybuilding. Here’s what Derek Joe had to say when reminiscing on Instagram about his first-time competing as a bodybuilder:
“I competed in my first INBA show as an amateur at the Grand Canyon classic in 2020 and got 2nd place (no pro qualification). I admit I was a little discouraged and lost the desire to compete again later that year as originally planned. Alex @flexn__lex another top pro happened to be competing that day as well. He told me, and I’m paraphrasing, “you have a pro physique, just work on your conditioning and get leaner…I’ll see you at the Olympia.” If it wasn’t for that statement from Alex and encouragement from my friends @ricobravo and @adjustingservant who were there giving their support I may not have decided to compete in Las Vegas and I wouldn’t be where I am today.”

You can check out his complete statement on Instagram below:
https://www.instagram.com/p/CWUPKemPTDU/?utm_medium=share_sheet

Before clinching the Men’s Classic Physique Open at 2021 Natural Olympia, Derek Joe was just shy of winning the Classic Physique at Mr. America 2021, coming in second place.
Natural Bodybuilding 

Natural bodybuilding requires all athletes to undergo drug testing through the World Anti-Doping Agency (WADA) – modern drug testing for professional sports. The International Natural Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) offers athletes up to $100,000 in cash prizes. They also put their athletes through rigorous drug testing. Nevertheless, Derek Joe exhibits that the sport is about much more than prizes and strict guidelines but camaraderie above all. 
Derek Joe Training 
Derek Joe is also an International Sports Sciences Association Certified Personal Trainer (ISSA CPT). Joe helps people get a better quality of life without putting them through fad diets. 
He likes to incorporate unilateral movements – training one limb at a time – to prepare his physique for competition. He believes they help fix any muscular imbalances and maximize his strength on bilateral exercises – requiring both limbs to perform a movement. 
Below you can find a demonstration of him performing cross Romanian deadlifts (RDL) + reverse lunges: 
https://www.instagram.com/reel/CVvS8qpFJak/?utm_source=ig_web_copy_link
Derek Joe shows us how an encouraging support system can help you reach any aspirations you have. And to never give up, regardless of any mental roadblocks you may encounter along the way. Although his career is just getting started, he’s gaining respect in natural bodybuilding like his fellow competitor and veteran Philip Ricardo Jr. has obtained over the years.
Generation Iron would like to congratulate Derek Joe on winning the Men’s Classic Physique Open at 2021 Natural Olympia. 
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!

By Presser
3 min read

How The Cable Reverse Fly Will Enhance Your Shoulder Routine

Add to your shoulder routine with the cable reverse fly.
Adding to our massive physique requires the right exercises and the cable reverse fly can beef up our shoulders to only add to that physique. With the right approach to shoulder workouts, you can work on building boulders to give your upper half a large and full aesthetic. Working our shoulders can be challenging though, for these joints tend to be vulnerable, thus forcing us to take proper care of our bodies and technique so we see those gains we want most.

What strong shoulders will do are provide stable points of connection between your arms and trunk, allowing for optimal movement for any lifting or sport specific need. They will also work for balance, stability, strength, and of course, add to your shredded aesthetic by providing that full look in your upper half.
Let’s take a look at the cable reverse fly and see just what makes this exercise so great. From what it is, to what muscles are worked, to the many benefits, and how to perform it, you will have a complete guide here to begin this exercise and perform it as best you can.

What Is The Cable Reverse Fly?
The cable reverse fly, also known as a few other names, is a great exercise to boost shoulder growth and development by really targeting your rear delts, as well as other muscles. With variations to perform, this is a versatile exercise and one definitely worth trying for its ability to add real tension and its simplicity to perform. While it is important to maintain good form, that is true with all exercises so don’t let the look of this one fool you into thinking you can’t do it.

Muscles Worked
For this exercise, the main muscle group worked is your rear deltoid. However, as a great exercise overall, this will work your entire shoulder including the lateral deltoid and front deltoid, offering a great way to see more fullness. As a result of the movement, your rhomboids and erector spinae will feel slight work done as well.

Benefits Of The Cable Reverse Fly
The benefits of the cable reverse fly may seem obvious but it is an important exercise to put into your routine for what it can do for you. As an athlete looking to boost all areas of your training and performance, it is important to feel like your exercises are working for you and providing gains.
Benefits of the cable reverse fly include:

Bigger, stronger, shoulders: With the added time under tension, this will build more muscle adding to bigger, more stronger shoulders for movement and sport specific needs.
Better posture: Working on technique and building muscle around those postural joints will only work to enhance your posture (1).
More shoulder protection: Building up more muscle around those vulnerable joints offers better protection and can work to alleviate unwanted pain while reducing injury (2).
More full physique: With the increase in size, you will be more defined and allow for that more full physique to take affect.
Good variations: Either with a cable or not, there are good variations for this exercise that you will absolutely want to try.

How To Perform This
Here are the steps for performing the cable reverse fly:

Stand with your feet around shoulder width apart. The pulley will be just above your head while you stand in the middle of the machine.
Grabbing each handle, you will start with your arms crossed with the handles just in front of your face. Each hand will grab the opposite handle.
When ready, brace your core and pull on the handles, giving your shoulder blades a slight squeeze.
With a slight bend in the arms, slowly return to the starting position and keep your core engaged to really maintain solid form.
Repeat for your desired number of reps.

Potential Variations
We wanted to share a couple of variations so you can target your shoulders differently while also giving you a variation that doesn’t require cables.

Lying Cable Reverse Fly (or Reverse Fly On Bench)

Lying down will help with poor posture and improve balance. This is done the same way as a normal cable reverse fly only lying on a bench.

Rear Delt Fly with Resistance Bands

For those unable to find cables, or who don’t have access to them, this can be done with resistance bands and will still provide time under tension while working your shoulders in a constructive and engaging way (3).
Best Equipment To Help The Cable Reverse Fly
In order to properly perform this workout, knowing of and having the right equipment will be exactly what you need to succeed. While this exercise uses cables, you may need a gym for the cable reverse fly. However, for those who have the space, looking into a complete home gym can be something great for it will provide you with all the necessary equipment and allow you to work out from the comfort of your own home. For the variation above, looking into a quality pair of resistance bands can also assist you greatly.
Wrap Up
The cable reverse fly is one of those exercises you absolutely want to put into your shoulder routine. We all want an upper body that others will envy and looking to those exercises that can help us achieve this is a great start so we see all those desired gains come to life. Our shoulders work to connect our arms and trunk while providing for only the best in terms of movement so neglecting this would be a terrible disservice. Check out the above lists for the best equipment and give this exercise a try. You won’t be disappointed by those boulder shoulders and your soon-to-be massive physique.

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

Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
Greenfield, B.; et al. (1995). “Posture in Patients With Shoulder Overuse Injuries and Healthy Individuals”. (source)
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)

By Presser
6 min read

WATCH: Larry Wheels Completes Six Reps With 85kg Dumbbells

Larry Wheels displayed yet another impressive lift.
It seems as though Larry Wheels is accomplishing a new insane lift each day. That has certainly been the case since he returned from a quad injury back in September. The trend continued on Wednesday as Wheels returned to Instagram to show off his recent triumph.
Wheels decided to hit shoulders hard and completed six reps with an 85kg (187.4lb) dumbbell in each hand. This is the latest feat for what has been a incredible display over the last two months.
“187lb/85kg dumbbell shoulder press!It says 100kg but I weighed it and it’s actually 85kg.Black PR wrist wraps from @teampersonalrecordHUGE Black Friday sale 24-29!”

Larry Wheels explained that the dumbbells were labeled as 100kg but he weighed them to find out they were actually 85kg. This does not diminish the lift given the fact he was able to complete six reps.

Back in September, Wheels suffered a quad injury while performing an insanely heavy squat. He was forced to take some time off but it did not last long. This came one week after he was able to set a personal best with a 950-pound squat. This began what has been a stretch of different personal records being set.
Wheels is no stranger to big shoulder lifts. At the end of October, he set a new PR with 17 reps using 140-pound dumbbells. Other feats include a 585-pound bench press for four reps and a 765-pound deadlift for seven reps, which is another PR.
Larry Wheels has not competed in a sanctioned event since the 2020 Xtreme Powerlifting Coalition (XPC) Arnold. This is a competition where he finished first. Eddie Hall currently holds the world record for shoulder press with a 110kg (242.5lb) lift completed in January of 2020.
It is unknown if Wheels has his eye on any world records in the upcoming months but we do know that he is setting new PR’s daily. This is a trend that he has continued since returning from his injury and has gotten back into full gear when it comes to powerlifting. It is always something to watch when Wheels posts a new lift and he has done so frequently. It will be entertaining to see which life he goes to next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

By Presser
2 min read

Dr. Testosterone: Young Steroid Users Will Have Low Natural Testosterone By Mid 30s

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Dr. Testosterone answers how long it takes for steroid use to deplete your natural ability to produce testosterone.
For those who have been following closely, it’s quite clear that continued steroid use leads to low natural testosterone levels. This long term use can have a very long term effect on testosterone after coming off PEDs for good. Usually, individuals will go into testosterone replacement therapy (TRT) for the remainder of their lives. This might beg the question – how long can someone use steroids without requiring TRT afterwards? In our latest GI Exclusive interview, Dr. Testosterone explains the factors that can affect how and when bodybuilders will require testosterone replacement therapy.
The topic of steroids in sports, including bodybuilding, is a hotly debated issue and has been for many decades. There’s no denying that long term steroid use can lead to serious health problems. But there are those who are skeptical of just how dire those health problems can become. One thing that is undeniable is its effect on natural testosterone production in the body.

During our conversation with Dr. George Touliatos, aka Dr. Testosterone, we asked him to go into detail about steroid use and testosterone replacement therapy. For how long can a bodybuilder use steroids before their body is unable to produce testosterone naturally? Is there a hard out moment that they can stop to prevent long term damage? Or will even the most casual of steroid users require TRT in their future?
Much like nearly all drugs, Dr. Testosterone explains it depends on a variety of factors. What kind of steroid the person is taking, what size of the dose, and how long of a break between cycles. Then add on top of it that each individual has their own genetic predisposition regarding testosterone production in the body. Some individuals who never use steroids still find themselves with low testosterone at a young age. It’s rare but it can happen.

So these varying factors make it hard to pinpoint an exact timeline for when a bodybuilder, or any steroid user, would face a permanent future on TRT. On average though, Dr. Testosterone seems to place the time limit at about 10 years.
“I guess it depends how early you start it. So if you start in your 30s, I think by your 30s you’ll be toast. And TRT is going to be inevitable,” Dr. Testosterone states in our interview.
He goes on to make clear that anything is possible on an individual level – and nothing is guaranteed. He’s known 30 year olds who have low testosterone and have never taken steroids in their lives. He’s also known 50 year olds with good natural testosterone despite typical aging factors.
Dr. Testosterone also goes into more detail about how testosterone works in the body as a whole. And how trying to artificially boost testosterone will always lead to eventual future issues. Even “kick starting” your testosterone via a booster shot will eventually lead to your body not only reverting back to normal levels – but perhaps falling even lower. It’s like a pendulum that gets more dangerous the more doses you take.
So how does one with naturally low testosterone boost it in a healthy manner? Unfortunately there is no easy trick. Dr. Testosterone explains that it takes time and a dietary habit changes.
You can watch Dr. Testosterone go into full detail about testosterone, TRT, and more in our latest GI Exclusive interview segment above!

By Presser
3 min read

Winstrol Cycle – The Ultimate Guide

Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.

Winstrol (Stanozolol), otherwise known as Winny, is a popular steroid in bodybuilding.
This is due to it being an oral steroid that produces powerful fat-burning and muscle-building effects.
Furthermore, its anabolic effects come without a huge surge in water weight, allowing lean and aesthetic gains; instead of bloated-looking muscles. Thus, Winstrol can be used in the summer to help users get shredded; or it can be used in the off-season to add lean muscle.
Due to its versatility, Winstrol is thought to be the second most popular oral steroid — behind Dianabol.
That’s no mean feat, considering the popularity of Anavar — a rival cutting steroid.
Below is a list of the most popular Winstrol cycles, that local gym rats or even pro bodybuilders take to get ripped.
Note: The following cycles (except the first) are NOT suitable for beginners, due to Winstrol’s high toxicity. An Anavar cycle is a better option for novices wanting to burn fat and build muscle.
If you are a woman interested in cycling Winstrol, read this article. 

Winstrol-Only Cycle
For Beginners
Although we don’t recommend Winstrol as a first steroid cycle, due to its tendency to cause harsh side effects, the following protocol is tailored for beginners (utilizing lower doses).

All Weeks:

Fish oil (4g/day)
TUDCA (500mg/day)

PCT:

Nolvadex (tamoxifen) – 40mg x 45 days

This Winstrol cycle was popular when it was initially released, with more conservative dosages being utilized. Based on what modern-day bodybuilders take now, this is considered a very ‘light’ cycle — perfect for a beginner.
Users can expect to gain notable amounts of lean muscle (up to 10lbs), whilst decreasing their body fat percentage considerably with this cycle.
Winstrol used to come in bottles made up of 2mg pills; however, 5mg and 10mg pills are more common today. Thus, in the case of the latter — 7.5mg may be a more feasible dose for the first 2 weeks (taking 1.5 x 5mg pills).
TUDCA is a liver support supplement, proven to reduce damage to the liver in clinical studies. Fish oil is used to manage cholesterol and blood pressure, helping to blunt an inevitable spike when taking Winstrol.
Nolvadex is a SERM, used to treat low testosterone levels post-cycle. This will help your hormones return back to normal levels within several weeks, which otherwise might take several months.

Legal Winstrol Alternative

Winsol is our #1 rated legal Winstrol product. It replicates the fat-burning and muscle-building effects of Winstrol, but without any unwanted side effects.

It is FDA-approved and can be purchased online without a prescription.

Winsol is best suited for men or women who want to reduce their body fat percentage, whilst simultaneously increasing muscle tone and building lean muscle.

For Intermediates
The below Winstrol cycle is optimal for someone who’s already taken Winstrol, or milder steroids, such as testosterone or Anavar. This is due to the higher dosages being outlined below.
With this cycle, enhanced muscle gains and fat loss will be experienced; however side effects will also be more pronounced.

All weeks:

Fish oil (4g/day)
TUDCA (500mg/day)

PCT:

Nolvadex (Tamoxifen) – 40mg x 45 days

This is a properly dosed bodybuilding cycle, capable of dramatically transforming a person’s body composition in a matter of weeks.
Testosterone levels will become more suppressed, cholesterol levels/blood pressure will spike higher; as well as liver values when running this intermediate cycle. These are the main side effects users need to manage when cycling Winstrol.
Winstrol and Testosterone Cycle

All weeks:

Fish oil (4g/day)
TUDCA (500mg/day)
Nolvadex (Tamoxifen) 20-40mg/day or anastrozole 0.5-1mg/day

PCT:

HCG (2000 IU every other day x 20 days)
Clomid (100mg/day x 30 days).

The above cycle can be seen as a bulking or cutting one, as significant amounts of muscle will be gained; in combination with notable fat loss.
However, due to some likely water retention from the addition of Testosterone — it’s more favoured for bulking.
When Winstrol is stacked with Testosterone, strength and muscle gains will be significantly enhanced. It is a complimentary stack because Testosterone isn’t a harsh steroid, thus it won’t dramatically worsen Winstrol’s already toxic nature. However, gynecomastia is now a concern, as well as lower endogenous testosterone post-cycle. Users can combat high estrogen side effects, such as water retention and gyno by taking an anti-aromatase inhibitor or a SERM (selective estrogen receptor modulator). 
Anti-aromatase inhibitors (such as Anastrozole) block the conversion of testosterone into estrogen, thus reducing water retention and the risk of gyno. One downside to AI’s are that they can worsen blood pressure. This is why many steroid-users prefer to take a SERM, blocking estrogen activity directly in the breast tissue itself. However, water retention may still occur with a SERM, as estrogen levels remain circulating throughout the body.
Testosterone is an injectable steroid, thus it isn’t an ideal cycle for those wanting to avoid needles.
A more aggressive PCT is needed with this cycle to kickstart natural testosterone production. The duo of Clomid and HCG has been used in research to treat hypogonadism by Dr. Michael Scally; with much success.

Legal Steroid Alternatives That Work

“There is evidence, if you could use these (steroid alternatives) they would be much better than using anabolic steroids”.
Several of the herbs and amino acids, mentioned by Dr. Thomas O’Connor, are present in Crazy Bulk’s legal steroid alternatives.
CB’s products are backed with clinical research and are safe for men and women to use. You can view their product range (and receive 20% off) by clicking the link below.

Winstrol and Anadrol Cycle

All Weeks:

Nolvadex (Tamoxifen) 20-40mg/day
Fish oil (4g/day)
TUDCA (500mg/day)

PCT:

HCG (2000 IU every other day x 20 days)
Clomid (100mg/day x 30 days).

Winstrol combined with Anadrol makes for a surprising stack for some, due to Winstrol being viewed as a cutting steroid, that can add lean mass without water retention. Meanwhile, Anadrol is classed as a bulking steroid, often resulting in significant fluid retention in the offseason.
However, some bodybuilders successfully cycle the two together just before a competition; in a bid to look ripped, dry and full.
The trick is to consume low amounts of sodium, which prevents the water-ballooning effect that Anadrol can cause. Anadrol is very estrogenic, thus cycling this steroid in conjunction with a high sodium diet is a recipe for water retention/smooth muscles.
However, when used diligently, Anadrol creates a huge and full look onstage, which can catch the judge’s eyes (when other competitors are glycogen depleted).
Even on low calories when cutting, bodybuilders can expect to burn fat and build muscle with this stack.
If a person is not cutting and uses this stack, mass and strength gains will be significant; given the powerful nature of Anadrol.
Side Effects
The downside to this cycle is that it contains two of the most toxic oral steroids on the market. This cycle is possibly one of the worst you can take for cholesterol levels, blood pressure and liver enzymes. Thus, it shouldn’t be run often and is only suitable for experienced steroid users.
Gynecomastia is a concern with the addition of Anadrol, thus a SERM such as Nolvadex is recommended to keep the accumulation of breast tissue at bay. An aromatase inhibitor will be ineffective at preventing gyno due to Anadrol not converting from testosterone to estrogen. Instead, Anadrol is thought to stimulate the estrogen receptors directly.
Testosterone levels will almost certainly be shut down post-cycle, needing a powerful PCT to get endogenous testosterone back to normal levels.
Due to the harshness of this cycle, it shouldn’t last beyond 6 weeks; to maintain optimal long-term health.
Winstrol and Trenbolone Cycle
A Winstrol and Trenbolone cycle should be thought of as highly toxic and only suitable for advanced steroid users.
In terms of gains, Winstrol and Trenbolone are two of the best steroids you can take for transforming your body in a short space of time (when used as a cutting or bulking cycle). Trenbolone, like Winstrol, has muscle-building and fat-burning attributes — with it also creating a dry and grainy look to the muscles.

All Weeks:

Fish oil (4g/day)
TUDCA (500mg/day)
Letrozole (1.25mg every other day) *optional — not suitable if blood pressure is high*

PCT:

HCG – 2000 IU administered every other day for 20 days
Nolvadex – 2 x 20mg for 45 days
Clomid– 2 x 50mg for 30 days

When Winstrol/Trenbolone is used as a bulking stack, this is perhaps the most aesthetic steroid duo of all; with lean muscle gains, no water retention and users’ body fat decreasing.
The main difference between Winstrol and Trenbolone is that tren will pack on significantly more muscle, is harsher on the body and an injectable steroid. Thus, tren is branded more as a bulking steroid, due to its incredible anabolic effects.
This cycle is well dosed, appropriate for an experienced steroid user. However, the cycle is just 6 weeks to minimize damage to the body. If users tolerate this cycle well, they may extend the duration to 8 weeks for further gains.
The Trenbolone dose increases by 50% at week 5, to continue making significant gains for the last 2 weeks. However, if users are concerned about the side effects by week 4, they should not up the dose of tren.
This cycle will build similar amounts of lean muscle to the Winstrol/Testosterone cycle, but with less weight gain (water).
Side Effects
Users should expect high LDL cholesterol levels, resulting in a big spike in blood pressure. They should also be ready for testosterone levels to shut down post cycle. Androgenic side effects are also often common, such as oily skin, hair loss and acne (the extent of which is determined by a user’s genetics).
There is a possibility for progesterone-induced gynecomastia from Trenbolone. Progesterone acts similar to estrogen and thus can stimulate the mammary glands; however, Trenbolone’s ‘estrogen-like side effects‘ are more noticeable when stacked with steroids that aromatize.
Users can take an AI (aromatase inhibitor), which is often successful in decreasing progesterone-related side effects. However, AI’s can further spike blood pressure; as estrogen plays a role in raising HDL (good cholesterol levels).
Thus, some people take SERMs like Nolvadex to try and combat progesterone-induced gyno from Trenbolone; however, some users report Nolvadex making gyno worse. The reason is not certain; however, there is research to suggest that Nolvadex can increase progesterone levels — at least in the short term. Therefore, it may be worth regularly monitoring your nipples during this cycle, to see if they become swollen. If you do experience enlargement of your breast tissue, Letrozole can be taken — an effective AI.
However, Letrozole should not be taken without first monitoring your blood pressure, as it’s likely to increase BP.
Winstrol and Clenbuterol Cycle
Clenbuterol isn’t a steroid; however, it’s often cycled with cutting steroids (like Winstrol); due to its powerful fat-burning effects.
It’s unknown how effective Clen is for building lean muscle in humans, with users experiencing different results (mostly mild to no muscle gains). However, in research horses have experienced significant increases in lean mass.
You’ll see a slightly lower dose of Winstrol in the cycle below (20mg instead of 25mg), because of the increased risk to the heart, due to the presence of Clenbuterol. Consequently, Winstrol may be taken for 8 weeks instead of 6 — however liver enzymes should be monitored. 

All Weeks:

Fish oil (4g/day)
TUDCA (500mg/day)

PCT:

Clomid (100mg x 30 days)

Users stacking Clen with Winstrol are set to experience rapid fat loss, due to their metabolism going through the roof.
Clenbuterol, being a beta2-agonist, typically acts differently to steroids. Thus, there is no risk of gyno, testosterone suppression, hair loss, acne, etc. However, heart rate and blood pressure levels can rise significantly, which users will need to be cautious of.
It is important to regularly monitor your BP during this cycle and only increase the clenbuterol dose as planned if your blood pressure is within normal levels. If blood pressure rises too high, do not increase the clenbuterol dose or immediately discontinue the cycle (if very high).
Winstrol and Anavar Cycle
Anavar is a very similar steroid to Winstrol, being an oral steroid used in cutting cycles. Both compounds have fat-burning and muscle-building properties.
The main difference between these two steroids is that Winstrol is more powerful, thus gains may be a little more noticeable, and side effects considerably more.
Winstrol is a lot more affordable, compared to Anavar; with the latter sometimes costing hundreds of dollars to run a cycle.
The only main advantage Anavar has over Winstrol, other than its safety profile; is that it’s more suitable for women to take. Anavar is low risk for causing virilization side effects in females — whereas Winstrol is much higher.

When cycled together, fat loss, muscle gains and strength will reach new levels (as opposed to running a Winstrol-only cycle). This is a powerful cutting cycle when trying to drop body fat levels quickly without losing muscle/strength.
One downside to Winstrol is that sometimes users can become depleted in their muscles, due to a loss of intracellular fluid. However, Anavar can counteract this temporary shrinkage, as it increases cellular volume; creating a full and pumped look to the muscles.
Side Effects
Anavar, despite being an oral steroid, will not greatly increase liver toxicity. This is due to the kidneys processing much of the compound and thus TUDCA should be sufficient for limiting strain to the organ.
Testosterone suppression is moderate when taking Anavar alone. Thus, Winstrol and Anavar will cause it to shut down, requiring a PCT.
Cholesterol levels will rise a little higher on this stack, as opposed to taking Winstrol alone.
Gynecomastia will not be an issue, as none of these steroids aromatize.
Summary
Winstrol is certainly a powerful cutting steroid, that produces impressive results; especially when stacked with other steroids.
However, Winstrol’s side effects are just as potent as the results it yields. Therefore, Winstrol should only be cycled in moderate doses by intermediate steroid-users (that tolerate them well).
Always consult a doctor before running a Winstrol cycle and be sure to take the recommended liver, heart and PCT supplements to keep your body as healthy as possible during and after a cycle.

Eight Best Dumbbell Exercises For Your Hamstrings

Check out some of the best dumbbell exercises to strengthen your hamstrings!
Generations of gym teachers and track coaches told kids to put one foot over the other, bend over and hold. Surely someone thought it made sense to limber up before a run by pushing against a tree.
Such stretch-and-hold moves are better than nothing, of course, and studies support the value of static stretching. But it takes more to loosen and strengthen the hamstrings, now more than ever in a world where we spend most of our time sitting, thus shortening our hamstrings, tightening our glutes, and rendering our bodies more susceptible to injuries.

Thankfully, there’s perhaps no body part that can be more effectively stretched and strengthened at the same time than the hamstrings. In this 30-minute dumbbell workout to build your hamstrings, we’ll work through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.

1. Dumbbell Step-Ups
What it does: It’s a simple but effective way to stretch the hamstrings while activating the glutes.
How to do it: Stand holding dumbbells with one foot on a box or step, leaning slightly forward. Squeeze your glute and stand tall, bringing your back foot to the step/box. Step back down and repeat.
How many? 4 sets of 10 reps per side.

2. Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes and stretch your hamstrings. Practicing such movements becomes a habit in the gym and everyday life.
How to do it: Balance on your right foot, keeping tummy tight and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 10 reps per side.

3. Dumbbell Squats
What it does: This simple but challenging weight room standby stretches and strengthens the hamstrings.
How to do it: Stand holding a pair of dumbbells on your shoulders with elbows pointing straight ahead. Squat until your thighs are parallel to the floor. Push through the hips to return to a standing position.
How many? 4 sets of 10 reps.

4. Bent-Over DB Row, One-Arm, One-Leg 
What it does: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 4 sets of 10 reps per side.

5. Romanian Deadlift
What it does: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How to do it: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How many? 4 sets of 10 reps.

6. Lateral Lunges
What it does: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the hamstrings, along with the glutes and quads.
How to do it: Stand holding a dumbbell in each hand at your sides. Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 4 sets of 10 reps per side. 

7. Split Squat – Back Foot Elevated
What it does: It requires a deep hamstring stretch to do properly while also working the glutes and quads.
How to do it: Holding dumbbells at your sides, place your back foot on a bench and step out into a split stance. Lower the hips by squatting back and down. Without letting your back knee touch the ground, push off the front leg to return to starting position. Complete set on one side before switching sides.
How many? 10 reps per side.

8. Romanian Deadlift – 2 Arm, 1 Leg
What it does: For all the reasons the traditional RDL is effective, along with the added challenge of instability.
How to do it: Stand on one foot holding dumbbells in each hand. Bend forward from the waist, lowering the weights as your non-supporting leg lifts behind you. Squeeze your glutes and contract your hamstrings to return to the starting position. Complete the reps on one side before switching sides.
How many? 4 sets of 10 reps per side. 

By Presser
5 min read