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Top Exercises To Increase Hip Mobility To Improve Performance
Don’t let tight and stiff hips keep you from performing at your maximum level.
Our hips are incredibly important for our overall movement and way of stabilizing and supporting our bodies. Strengthening and stretching the hip muscles can only build more stability and decrease our risk of injury. There are many reasons why we have tight hips, mainly due to sitting at a desk all day or overuse for people who compete in sport or exercise regularly. Even those without hip concerns can benefit from good hip mobility exercises to keep the hips in peak condition.
Mobility is the usable range of motion for that part of the body and is the foundation of support and athleticism. Without full control of our joints and how they move, we will not fully optimize what it takes to succeed at a high level. To push past boundaries, set personal records, and see big gains, we need to have all parts of our bodies mobile and ready to take on any challenge. As a main point of connection between upper and lower body movements, tight hips will prove to be an incredible disservice to any kind of performance.
When it comes to hip strengthening, in efforts to improve mobility, you should focus on the gluteus maximus and gluteus medius. The gluteus maximus is the main extensor muscle of the hip and aids in stability (1), while the gluteus medius connects the thigh bone and pelvis to assist in movement. Be careful not to over work the IT band which is located in front of the hip joint and focus on strengthening the back and sides of the hips. Starting slow is key, especially if you already have tight hips, and eventually you feel great about the progress made with this.
Why Hip Mobility Matters?
Hip mobility matters because it aids in the proper function of the hip joint. Around 15 muscles and 3 major ligaments are involved with the hip joint and that is a lot of working parts to mesh together as one unit. All work together to move and stabilize the hips and while the hip joint is meant to be very stable and slightly less mobile than other joints, it is still important for your hips to work for your benefit without being tight and stiff while also ensuring stability and injury prevention (2).
For performance, hip mobility is huge for extension which helps us run and provides us with great power. Hip flexion allows us to execute big lifts properly and effectively and hip abduction and adduction allow for quick movements to outperform competitors. All of these are stunted with poor mobility and that can be enhanced with hip strengthening (3).
Stretching is great for temporary relief of tight hips but to really improve overall mobility, it requires specific strengthening exercises combined with stretching. Foam rolling and massage therapy can be great for accessing some level of better range of motion (4) and combine that with certain exercises, you will be well on your way to have those mobile yet stable hips.
Bodyweight Warm-Up Exercises
Frankenstein Walks
These will really target your hips, quads, and hamstrings while working on that range of motion. Keeping good posture is key with these to avoid adding extra pain.
How to: With your arms extended in front of you, kick one leg up and extend it out as you swing the leg up to your hands. Lower to the floor and repeat with the other leg. Feel free to change pace and direction as you get comfortable with this exercise.
Hip Circles
Hip circles will work your balance and help improve flexibility and stability as they force you to stay still while providing extra movement. It is great for both legs and improving balance while having to rely on each leg individually to support your full body.
How to: With one leg lifted, move it in circles, both frontwards and backwards, for your desired number of reps. Change legs and repeat the process with that side.
Walking Lunge With Twist
This works to really isolate your quads and hamstrings with the lunge, while working your balance and stability with the twist as you also engage your core.
How to: Execute a lunge motion and once in the lowered position, twist your upper body to the side of the knee that is bent. Slowly bring your body back around and repeat the same process with the other leg.
Weighted Workout Exercises
Wide Stance Squat Below Parallel
By going below parallel, you really work to better target the abductor group to enhance mobility. It is helpful with this to angle your toes slightly outward in the squat position.
How to: With your feet slightly wider than shoulder width apart and your toes angled slightly outward, get down into a squat position by pressing your hips back and lower the glutes to the ground. Drop past 90-degrees to get below parallel and pause for a moment. Slowly return to the starting position.
Single-Leg Romanian Deadlifts
A challenging exercise, these are great for core strength, as well as balance and hip mobility. It will also provide for a great lower body workout.
How to: Standing on one foot, hold a dumbbell in the opposite hand. With a flat back and engaged core, hinge at the waist and lift your other leg off the ground as you lower the weight to the ground. Return to the starting position and continue for your desired number of reps.
Lateral Step-Up
Another great lower body exercise, it will target all areas of your legs, hit your core, and require good balance to aid in stabilization. You can increase intensity by also increasing the weight.
How to: Hold a weight in front of your chest and stand to one side of the box. Step up onto the box keeping a neutral spine and engaged core and gently step down. Repeat for both sides and for your desired number of reps.
Wrap Up
Hip mobility matters not only for athletic performance but for your overall quality life. Don’t let unwanted pain stop you from doing things you love. While the hips joints can be stable and are meant to keep you balanced and supported, having a great range of motion is what matters and can really help improve all aspects of your life. Try these warm-up and weighted exercises to really strengthen your hips and get that mobility to where it needs to be to perform and feel great about doing so.
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
Williams, Michael J.; Gibson, Neil V.; Sorbie, Graeme G.; Ugbolue, Ukadike C.; Brouner, James; Easton, Chris (2018). “Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting”. (source)
Holcomb, William R.; Miller, Michael G.; Rubley, Mack D. (2012). “Importance of Comprehensive Hip Strengthening”. (source)
Kendall, Karen D.; Emery, Carolyn A.; Wiley, J. P.; Ferber, Reed (2015). “The effect of the addition of hip strengthening exercises to a lumbopelvic exercise programme for the treatment of non-specific low back pain: A randomized controlled trial”. (source)
Cole, Gibwa (2018). “The Evidence Behind Foam Rolling: A Review”. (source)
How Flex Lewis Works Out For Huge Gains & Recovers With CBD
This Flex Lewis workout will give you a great pump for serious growth with CBD as your ultimate recovery tool.
Flex Lewis is a Welsh bodybuilder with a number of titles to his name. He is a 7-time winner of Olympia 212 and has a first place finish at the 2014 Arnold Classic 212 as well. Knowing what is needed to perform at a high level, Flex uses CBD supplements in tandem with his workouts to see the best growth possible.
When it comes to getting a great workout, it can be tough to find the right exercises to do. We all know what we want, but getting there can be the biggest struggle. While many fitness influencers and other social media personalities claim to have the missing link to your bodybuilding success, there’s no better place to look than to the pros for your workout. Not only are these top athletes in the best of shape, but they are living proof of what these gains can do for your overall physique. They are also good role models for us to follow as clear examples of hard work and dedication with a good workout plan.
Flex Lewis is certainly a great influence to take notes from as he’s been there and done it all before.
Full Name: James “Flex” Lewis
Weight
Height
Date Of Birth
225-235 lbs.
5’5’’
11/15/1983
Division
Era
Nationality
Men’s 212
2000, 2010
Welsh
With grueling workouts comes the need to take your recovery as seriously as possible. Flex Lewis works out for sheer strength and size, but also knows how beneficial CBD can be to boost all his gains.
About Flex Lewis
James “Flex” Lewis is a Welsh IFBB pro bodybuilder who has won seven Mr. Olympia titles in the Men’s 212 Division consecutively. As a real force in the pro bodybuilding circuit, Lewis spent years perfecting his strength and power which ultimately led him to being one of the best in the world. With over 28 professional contest wins, he has become one of the greatest bodybuilders to leave the UK. While his early career saw its fair share of struggles, he made a name for himself in the UK and has since made his claim as a top bodybuilder in the world, staking his claim as a real Mr. Olympia 212 champion to date and one of the best 212 competitors to ever take the stage.
Flex Training Workout Routine
This workout from Flex Lewis will certainly help see great gains. With a variety of exercises and plenty of opportunity to challenge yourself, you will get a massive pump and boost any and all of your muscle building needs.
#1. Back Day For Those Wide Lats
Exercises
Sets
Reps
Pull-Ups
3
10
Hammer Strength Low Row
3
10
High Rows
3
10
Bent Over DB Rows
3
12
Low Pulley Cable Row
3
12
Back Extensions
3
8
#2. Chest Day For Massive Pecs
Exercises
Sets
Reps
Cable Flys
3
8-12
DB Floor Press
3
10
Seated Hammer Wide Press
3
10
Pec Deck
3
10
Dips
3
15
#3. Leg Day
Exercises
Sets
Reps
Leg Extension
4
10-12
Leg Press
4
10
Hack Squat
4
10-12
Reverse Lunges with Barbell
4
12
Hip Extensions
4
12
DB Lunges
4
12
Standing Machine Calf Raises
4
12-15
Leg Press Calf Raises
4
12-15
#4. Boulder Shoulder Day
Exercises
Sets
Reps
Cross Cable Lateral Raises
3
12
Barbell Front Raises
3
10
Overhead Shoulder Press
3
10
DB Side Lateral Raise
3
10
Plate Extensions
4
10
#5. Biceps & Triceps
Exercises
Sets
Reps
DB Biceps Curl
4
10-12
Barbell Curl
4
10-12
Triceps Pushdowns
3
10
Overhead Triceps Extensions
3
10
Preacher Curls
3
10-12
Cable Curls
3
10-12
Smith Machine Body Weight Push Press
3
10
Seated Close Grip Triceps Press
3
10
Flex Lewis & cbdMD Supplementation For Optimal Recovery
Flex Lewis uses CBD products from a great company in cbdMD, whose mission is to enhance the overall quality life of athletes and everyday people while bringing CBD education, awareness, and accessibility to all. CBD has great potential to aid in a number of ways including relieving muscle pain, reducing anxiety and depression, promoting better sleep, supporting your immune system, and much more (2,3,4).
As an accomplished bodybuilder, Flex knows exactly what he needs to not only grow muscle, but also repair it. Bodybuilding can be a real strain on your body especially those vital joints. How you train impacts what kind of muscle you could build, but how you recover influences how much muscle you actually do build. With cbdMD, Flex has all these needs covered to maximize his own recovery.
Let’s take a look at a favorite cbdMD supplement for Flex. A great topical, this will help relieve any muscle aches and pains in a calming and soothing way for the best effects.
cbdMD Recover Tub
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
Flex Lewis is an accomplished and world class bodybuilder who knows exactly what it takes to see huge gains. On top of it all, working out doesn’t come without its fair share of pains and strains and knowing what to use to optimize recovery as best you can will greatly affect the amount of muscle grown. CBD supplements are incredible in that they work to alleviate muscle pain and soreness in a safe and natural way. Flex uses cbdMD for all his CBD needs as they are reliable and only produce the highest quality products as he seeks to continue his dominant reign atop the bodybuilding world.
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 Flex Lewis Instagram
References
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Best Caffeine Pills For Runners & Clean Energy 2021
Are these caffeine pills good for runners?
As far as natural stimulants are concerned, caffeine is undoubtedly one of the greatest and most effective there is. But considering that it can enhance your life in more ways than one, this shouldn’t come as a surprise. Here are just some benefits you’re likely to enjoy when you use caffeine sparingly:
Improved cognitive performance
Increased energy and alertness
Boosted athletic performance
We’re sure you’ll agree that all the above sounds great, but what happens if you use caffeine incorrectly?
Well, a notable side effect of caffeine is that you may experience jitters if you consume caffeine in high dosages. Energy crashes are another issue associated with an excess amount of caffeine, which we’re certain you’ll want to avoid as a runner. Thankfully, it’s easy to keep things in check by paying close attention to your overall caffeine intake. And yes, that means you’ll probably need to cut down on the amount of energy drinks, coffee, and tea you’re drinking!
So, if you’re a runner looking for the ideal caffeine supplement, you’ve come to the right place. In the following guide, we’ll look closer at the benefits of caffeine for runners, how much is safe to consume per day, and much more.
So, without any further ado, here’s everything you need to know about the…
Best Caffeine Pills for Running: Performance Lab Stim
Performance Lab Stim is ultramodern stimulation for precision and performance to help restore caffeine-depleted brain chemicals for clean energy.
Is Caffeine Good For Runners?
Everyone experiences those days where you just don’t feel like exercising, or perhaps you need a bit of a morning pick me up when you wake up feeling tired. Either way, caffeine can provide you with the boost of energy you need to perform at your best. So long as you don’t consume too much per serving, that is.
So, before you consume every source of caffeine under the sun, you need to realize that consuming too much could adversely affect your health and your athletic performance. As a rule of thumb, we’d recommend an absolute maximum of 200 mg caffeine per serving – the equivalent to around two average cups of coffee. If you limit your caffeine intake, you can avoid the common side effects that it can cause when consumed excessively and can also prevent yourself from building up a tolerance to caffeine.
Read on for some frequently asked questions about caffeine pills.
Do Caffeine Pills Actually Work?
Regarding this question, the short answer would be yes, absolutely. When you use them in the right way, caffeine pills can help considerably regarding energy and alertness. And thanks to their affordability and accessibility, caffeine pills have long been a popular choice for those looking for a quick, convenient boost without having to consume a caffeinated beverage.
However, one thing to remember is that you should proceed with caution when using caffeine pills. This is because some products on the market contain mega doses which might do more harm than good. Thankfully, limiting your intake to a maximum of 400 mg per day and opting for caffeine pills with a lower dosage per serving can deliver excellent results for runners and non-runners alike.
Do Caffeine Pills Help You Lose Weight?
Caffeine is an ingredient commonly found in fat burners, pre workout supplements, and, of course, caffeine pills. But if you’re looking to shed a few lbs. by running, you might just be wondering if caffeine pills can help you with your weight loss efforts. If so, research has shown that high caffeine consumers reduced weight, fat mass and waist circumference more than those with a low caffeine intake [1]. Thanks to these benefits of caffeine, you’ll likely eat less and probably won’t feel tempted to snack excessively throughout the day.
Are Caffeine Pills Safe For Runners To Take?
In general, caffeine pills are fine for runners to take as they can have a positive effect on your athletic and nootropic performance more often than not. Many runners across the globe use caffeine pills regularly since they’re a convenient way to give yourself a boost while also being perfect for those who don’t like to drink coffee or tea. However, if the caffeine pills you’re interested in buying contain a large dosage of over 200 mg per serving, it’s probably worth steering clear as it’s likely that you’ll experience jitters or energy crashes at some point. Especially if you have a low tolerance, the amount of caffeine per serving is something that you should pay close attention to.
Another important consideration is which ingredients are in the caffeine pills you’re looking at buying. If you’re not sure where to start, continue reading as that’s exactly what we’ll look into in the next section.
Best Caffeine Pills Ingredients
Now that we’ve looked at the benefits of caffeine pills for runners, another important consideration is the accompanying ingredients you should look out for.
As it happens, that’s exactly what this section is all about.
L-Theanine
An amino acid that’s naturally found in green tea, L-Theanine is an ingredient capable of heightening the performance-enhancing effects of caffeine. So, if you feel that your energy could do with a boost, this is most definitely an ingredient you should look out for.
Best of all, research shows that the combination of Caffeine and L-Theanine leads to enhanced cognitive performance, improved alertness, as well as the ability to focus better. [2].
B-Complex Vitamins
When consuming caffeine, a depletion of B-vitamins is likely to occur, most notably Folate, B6, Riboflavin, and B12. [3] It’s especially important to keep your levels topped-up with B-Vitamins as the most important vitamins for energy metabolism. Because of this, it’s important for your chosen caffeine pills to include B-complex vitamins so they can be restored once caffeine has taken them away.
The best caffeine supplements on the market will include the above vitamins among its ingredients, which leads to a healthier stimulation experience on the whole.
L-Tyrosine
A common side effect among caffeine consumers is the inevitable crash that comes when you take in too much in one serving. Luckily, this precursor amino acid can help significantly to achieve sustained attention and mood once the effects of caffeine have worn off. Research also shows that in supplement form, L-Tyrosine can support stress-depleted neurotransmitters. [4]
Therefore, it’s clear that L-Tyrosine is a useful caffeine supplement ingredient, particularly for those adversely affected by an excess caffeine intake.
How To Choose Good Caffeine Pills
If you’re searching for natural caffeine pills that will provide you with a boost of energy when you need it the most, you’ve got plenty to choose from on the market. The problem is that caffeine capsules aren’t created equal – something you should always remember before hitting that buy button. Luckily, you can narrow down your choice of which caffeine tablets to buy by taking certain factors into account.
Read on as we take a closer look at how to choose the best caffeine pills to leave you feeling energized and ready to take on your next run.
Caffeine Content
Considering that an average cup of coffee contains around 80-100 mg of caffeine, the caffeine pills you choose shouldn’t have much more than this per serving if you’re looking to avoid common side effects. Research suggests that healthy adults (aged 19 or above), can safely consume up to 400 mg of caffeine per day [5]. If you’re able to stay within this limit, then it can most definitely have a positive effect on your running performance over time.
Other Ingredients In The Supplement
Caffeine itself is an excellent ingredient for boosting your performance while running. But when it’s combined with certain other ingredients, you can take things to a whole new level. L-Theanine is a great example, with this amino acid known to boost the performance enhancing benefits of caffeine, as covered in the previous section. Many people also don’t know that caffeine depletes B-Vitamins; and caffeine consumption leads to a loss of minerals and vitamins through frequent urination. However, some caffeine pills contain synthetic ingredients or additives that could put your health at risk.
Because of this, it’s always worth scrutinizing the ingredients label and only opting for caffeine supplements containing science-backed ingredients, such as the ones we looked at earlier in the article.
Effectiveness & Taste
When buying caffeine pills, it’s important that you take the product’s effectiveness into account. That way, you can ensure that the product you choose delivers on its promises. A lot of this comes down to how much caffeine there is in each serving, as well as which ingredients it uses. We’re certain the last thing you’ll want to do is waste your hard-earned cash, so be sure to do your research before buying.
Regarding taste, this usually isn’t much of a deciding factor when purchasing caffeine pills. But if you’re not a fan of caffeinated beverages such as energy drinks or coffee, caffeine pills are a fantastic option.
How You’ll Use Them
One of the best things about caffeine pills is that they’re incredibly convenient. No longer will you need to get in line at your local coffee house to get your fix before you head out for a run!
However, you should always use caffeine pills carefully, as an overreliance on caffeine could lead to potential health issues further down the line including insomnia, elevated blood pressure, and nervousness. Besides that, there’s also the fact that you could end up building a tolerance to caffeine if you consume it excessively. Thankfully, you’re able to avoid unwanted side effects by limiting the amount of caffeine you consume. By taking such an approach, you’ll be able to fuel your runs effectively and can focus on other tasks you need to complete throughout the day.
Your Tolerance Of Caffeine
Since everyone responds differently to caffeine, it’s always best to err on the side of caution when using this natural stimulant. To do just that, you should stick to caffeine pills with a lower amount of caffeine per serving. Then if you feel you need an extra boost, you can always take another pill or combine it with another suitable supplement.
Best Caffeine Pills of 2021
So, we’ve covered the benefits of caffeine for runners and how to choose the best caffeine pills. Now, you’re probably looking for a recommendation for the best option on the market, right? If that’s the case, then you needn’t look any further, as that’s exactly what we’re about to cover.
Performance Lab Stim
A smart, clean alternative to excessively dosed, poor-quality energy drinks and pills on the market, Performance Lab® Stim takes all the best caffeine pill ingredients and combines them into one quality formula comprising the following ingredients:
Natural Caffeine, 50 mg
Suntheanine® L-Theanine, 100 mg
Ajipure® L-Tyrosine, 250 mg
NutriGenesis® Caffeine Balance B-complex
Allowing for enhanced nootropic and athletic performance, Stim ensures that you’ll be able to perform at your best during your runs with fewer side effects than alternatives on the market. 50 mg of caffeine in each serving of Stim ensures that you’ll get better stimulatory benefits as opposed to other caffeine pills which provide crazy doses of up to 300 mg per serving. Best of all, Stim offers the cleanest caffeine delivery in the world, with all ingredients contained within the 100% natural, prebiotic-infused, and vegan-friendly NutriCaps®.
Caffeine & L-Theanine – The Perfect Combo
In terms of caffeine supplement ingredients, it’s clear that L-Theanine is right up there with the most important in 2020 and beyond. This is because when it’s combined with caffeine, these two ingredients promote a super stimulation state vital for optimal performance while running. What makes Stim even better is that it uses the most researched-backed form of L-Theanine – Suntheanine®. And thanks to the included 100 mg dosage, you’re able to enjoy as much L-Theanine as what you’ll find in over 10 cups of brewed green tea.
Does Stim Stack Well With Any Other Supplements?
Regarding natural performance enhancing supplements for running, Stim can undoubtedly make an enormous difference. But if you’re looking to go a step further, it’s possible to stack this supplement with others without experiencing the negative side effects caused by an excessive dose of caffeine.
Performance Lab Energy
Performance Lab Energy is what you need to supercharge daily performance with stim-free vitality to boost exercise intensity with no jitters or crashes.
Free from stimulants, Energy goes a long way in boosting your mental vitality and exercise intensity. Even better, it does just that without a megadose of caffeine known to cause jitters, energy crashes, and more.
Conclusion
When it comes to using caffeine pills for running, it’s safe to say that they can benefit you greatly so long as you use them correctly. Not only will they provide you with a much-needed energy boost, they’ll also increase your alertness, and can even help you lose weight in the long run. But always remember to choose your caffeine pills wisely – opting for a product with a reasonable dosage per serving. If you’re able to do just that, you’ll likely avoid side effects such as jitters or energy crashes – issues that you needn’t worry about when using supplements such as Performance Lab Stim.
Try Performance Lab Stim Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Performance Lab
References:
https://www.ncbi.nlm.nih.gov/16076989/
https://www.ncbi.nlm.nih.gov/21040626/
https://www.ncbi.nlm.nih.gov/books/NBK27988/
https://www.ncbi.nlm.nih.gov/pubmed/18606630
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5445139/
Generation Iron Supplement Awards 2021
Here are the winners for Best Products of the Year 2021.
Best Protein Powder: NutraBio Whey Protein Isolate
NutraBio 100% Whey Protein Isolate is a fast acting supplement to promote support, repair, and recovery to better muscle protein synthesis and make those gains come to life. A clean product, this is perfect for your protein needs.
NutraBio Whey Protein Isolate is the ultimate protein powder to provide fast acting support, repair, and recovery while working to boost muscle protein synthesis. A 100% transparent label shows honesty and 25g of protein with minimal carbs and fat are perfect for you health and gains.
Best Pre-Workout: Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout designed to deliver serious energy, provide powerful pumps, and enhance muscular endurance. Clinically-studied ingredients and a cutting-edge formula ensure you get the best results.
Best Fat Burner: National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy. With 10 great ingredients, this will optimize muscle building and recovery while maintaining lean muscle and igniting fat loss.
Best Vegan Product: Enhanced Labs Protein-Tech
Enhanced Labs Protein-Tech uses grass-fed bovine bone broth and is free of any artificial ingredients. With 20g protein, this supplement will give you a great spike for muscle growth with digestive assistance and bone and joint support.
Enhanced Labs Protein-Tech is whey-free and made from grass-fed bovine bone broth, a full spectrum collagen source. This high-quality protein contains prebiotics for better digestion and optimal nutrient support.
Best Protein Bar: Jacked Factory Authentic Bars
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Jacked Factory Authentic Bars are the best protein bars for ingredients, taste, and results. Made with real ingredients and whey protein isolate, this contains no artificial sweeteners or sugar alcohols, only giving you a clean product.
Best Women’s Product: National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy. With 10 great ingredients, this will optimize muscle building and recovery while maintaining lean muscle and igniting fat loss.
Best Post-Workout: NutraBio Alpha EAA
NutraBio Alpha EAA is a novel formula to promote better focus, recovery, and hydration. A non-stimulant source of energy offers the best benefits with quality amino uptake and absorption.
NutraBio Alpha EAA is novel formula to promote focus, recovery, and hydration and delivers a healthy dose of EAAs and BCAAs. This supplement will work to improve brain function, enhance mental acuity, balance cortisol levels, and increase power output. From a reputable company, this is a top tier supplement.
Best Muscle Building Product: Enhanced Labs Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is for those serious about muscle gains. With 23 highly effective ingredients, this will promote protein synthesis and decrease fatigue with an advanced formula of six blends.
Best Ready To Drink Product: Reign Total Body Fuel
Reign Total Body Fuel is the ultimate fitness focused beverage with caffeine, CoQ10, electrolytes, and BCAAs all working to increase performance.
Reign Total Body Fuel is packed with BCAAs, CoQ10, electrolytes, and caffeine making this the perfect energy drink. With zero sugar, artificial flavors, or colors, this low calorie beverage can increase energy and power while aiding in recovery.
Best New Brand: Unbound
Unbound is a top tier company on a mission to design and create high-quality supplements for those who set the highest standards.
Unbound is a great supplements company seeking those who set the highest standards. Athletes who use Unbound products are unequaled and seek the best out of their products. When it comes to fueling your body, Unbound has you covered.
Best Health & Wellness Product: National Bodybuilding Co. Bodybuilder’s Multivitamin
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
National Bodybuilding Co. Bodybuilder’s Multivitamin is a great multivitamin to pump you with those vital nutrients. Advanced ingredients and a great formula allow you to perform better and recover faster while boosting your overall health.
Best Testosterone Booster: Enhanced Labs Black Ox
Enhanced Black Ox is a powerful natural test booster with a 2-in-1 formula made from 11 proven ingredients. This is great for testosterone production and regulating estrogen.
Enhanced Labs Black Ox is an incredibly powerful natural testosterone booster designed from a 2-in-1 formula made from 11 scientifically proven ingredients. This will work to boost testosterone production and regulate estrogen while helping with weight management and optimizing hormone levels.
Best Breakout Product: National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy. With 10 great ingredients, this will optimize muscle building and recovery while maintaining lean muscle and igniting fat loss.
Best Brand: Enhanced Labs
Enhanced Labs is a team of bodybuilders, chemists, and innovators working with cutting-edge advancements in technology and chemistry to make effective hardcore supplements.
Enhanced Labs is a team of bodybuilders, chemists, and innovators creating the most effective hardcore supplements on the market. With cutting-edge technology and chemistry, their products give athletes the best chance at seeing those desired results.
Best Workout Product: Serious Steel Fitness 32” Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
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Changing It Up: Occlusion Training
Here is a way to change it up using occlusion training!
The gym can be a breeding ground for groundbreaking idiocy but in the same instance it can help provide inspiration for some new ways to train also.
The technique I am going to talk about, isn’t one that is used too often as it has the potential to be dangerous if used incorrectly but also if used right it can add to your gains.
What method am I referring to? Of course, it is Occlusion training.
What is Occlusion Training?
The term “occlusion” has a literal definition of “a closure or blockage”.
So Occlusion training or Blood Flow Restriction training (BFR), is the act of causing a blockage of blood to the muscle groups being exercised with the use of cuffs, bands, or wraps.
An example would be using bands around the top of the biceps to ensure maximum pump during bicep curls. Or cuffing the top of your legs to get those quads pumped. If you have lagging calf muscles then why not cuff the tops of your calves and go HAM with calf raises.
So what makes this method work?
Because blood flow is being restricted to the muscle which has been cuffed, the blood is essentially being pooled in that one area (the muscle which has been cuffed), and this then limits oxygen delivery to that area, which in turn takes longer to reach muscle fatigue in the area that has indeed been cuffed.
One of the most amazing aspects about Occlusion training is that it actually allows the body to respond to low level intensity exercise (best used for fat loss) in the same way it does to moderate intensity exercise (best use for muscle hypertrophy). This means you are able to get the same muscle building benefits while lifting lighter weight as you would by lifting heavier weight
So even though you’re lifting a lighter load it will feel heavier and this metabolic stress tricks your brain into believing it is doing more work than you actually are and this then triggers the release of growth hormone.
How to do it:
For muscle growth, you need to use heavy weights ( > 65% of your 1RM). However, occlusion training with lighter weights (20 -50% of 1RM) has shown to achieve muscle & strength gains comparable to conventional training with heavier weights (around 80% 1RM).
Should you do it?
One study concluded that the occlusion or ‘BFR can lead to improvements in strength, muscle size and markers of sports performance in healthy athletes’.
They also added that additional studies needed to be ‘conducted to find the optimal occlusive pressure to maximize training improvements.’
So how does it increase muscle growth?
Well muscles are made of two types of fibers: Type 2 & Type 1 fibers.
Type 2 fibers are the ones which grow easily and make you look big. But Type 2 fibers are only recruited when you go to failure or when you use heavy weights ( >80% 1RM).
When lighter loads are combined with occlusion, Type 2 fibers are recruited way early in the set just like when you are doing a heavier weight. So they get naturally bigger.
Lighter loads with occlusion have also shown to increase growth hormone (GH) levels more than heavy training would normally do.
But how does it release Growth Hormone?
A study from 2000 showcased that low load BFR training to failure increased growth hormone ‘290 times as high as that of the resting level 15 mins after the exercise’ in question.
And as mentioned earlier, even though you’re lifting a lighter load it will feel heavier and this metabolic stress tricks your brain into believing it is doing more work than you actually are and this then triggers the release of growth hormone.
Body parts for occlusion:
Muscle
Where to cuff
Biceps
Top of arm between delt and bicep
Triceps
Top of arm between delt and
tricep
Quads
Top of the Quad
Hams
Top of the Ham
Calves
Top of calves
Forearms
Top of forearms, just below elbow
Tips:
Do not wrap at knees or elbows, go top of arms or legs depending on muscle you are training
Wrap in layers, and spread out the cuff and bandage being used so excess pressure isn’t being placed on the same area
Do not wrap too tight where movement becomes restricted, you want to aim for 40-60% tightness
To conclude
Now if you’re looking to build up strength especially after an injury, short term use of occlusion training may be a good way to get back in the game. Likewise, if you’re getting fatigued by heavy lifting or just the thought of having to pick up a really heavy bar to make a difference is getting you down, doing some short term occlusion sets because of their effective low reps and light weight, may be just the thing to keep you training and provide the mental break necessary to get back at it.
So there you have it, occlusion training can now be added to your armoury for the next session.
So until next time, keep pumping!
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530612/
https://pubmed.ncbi.nlm.nih.gov/33196300/
https://journals.physiology.org/doi/full/10.1152/jappl.2000.88.1.61
https://pubmed.ncbi.nlm.nih.gov/19885776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609669/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349784/
https://pubmed.ncbi.nlm.nih.gov/30011262/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683630/
https://pubmed.ncbi.nlm.nih.gov/23446173/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463864/
https://pubmed.ncbi.nlm.nih.gov/26323350/
https://pubmed.ncbi.nlm.nih.gov/10846023/
Iain Valliere: The Struggle Of Mass Monster Eating & Vital Tips For Hardgainers
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Iain Valliere discusses the often ignored struggle of eating mass amounts of food to reach pro bodybuilding size… and shares tips to improve your appetite.
Iain Valliere is a pro bodybuilder on the rise in Men’s Open. In 2021, he received much hype for his physique winning multiple shows throughout the year. He also placed 7th at the Olympia 2021. This is nothing to slouch at. That’s why we turned to him for advice that he could share with up and coming bodybuilders. During our discussion, the topic of diet, nutrition, and the challenge of eating high amounts of calories became a focus. In our latest GI Exclusive interview, Iain Valliere shares his personal struggles with eating like a mass monster and shares his tips for how to improve appetite.
Men’s Open bodybuilders are massive. There’s no getting around that. For fans of the sport, we might all be used to the mass monster size. But to the average person, these athletes look like freaks. That’s part of the appeal. But the reality is, even if it’s largely muscle, Men’s Open bodybuilders weight between 240-300 pounds on average. That’s a lot of weight. Training hardcore in the gym alone doesn’t build that kind of size. It takes a lot of food to build up that kind of weight as well. It’s a situation that Iain Valliere knows very well.
It’s no secret that most pro athletes consume far more calories than the average person. Bodybuilders fall on the most extreme side of this. In order to maintain 250 pounds of muscle, a bodybuilder needs to eat a lot. This is not natural for most people – even for most bodybuilders dedicated to the sport and lifestyle. In fact, Mr. Olympia champion Jay Cutler himself described a bodybuilder diet as force feeding.
During our conversation with Iain Valliere, we talked about bodybuilding diets and the struggle of eating mass amounts of food. Valliere revealed that he is naturally a hardgainer. When he graduated high school he only weighed 106 pounds. Putting on massive bodybuilding weight was always a challenge for him. Eating large amounts of food every day was basically a chore.
So what can a hardgainer do when they simply have no appetite to eat more food? What happens when the prospect of eating one more bite of anything disgusts them? We asked this question to Iain Valliere – and he had some vital tips to share.
First there’s the unfortunate truth, it simply takes time for you to physically and psychologically adapt to eating mass amounts of food. Iain Valliere admits he had more struggles when he first started. But consistency and constant effort into the sport simply rewires your mentality over time. It’s not going to make the early efforts any easier – but it does get better.
Thankfully, Iain Valliere also has some truly actionable tips to help increase your appetite. Many bodybuilders will avoid cardio during bulking season. This is due to the fear of cardio cutting away at muscle on top of the fat. Valliere has learned that cardio is actually necessary for bodybuilders – even during the off season. It doesn’t have to be hardcore cardio – but some aerobic action each day will increase your appetite. Valliere suggests talking a jog or walk after every meal. It will not burn too many calories – but help prevent bloating and fullness in the long run.
You can watch Iain Valliere explain his full experience with eating and his tips to increase appetite in our latest GI Exclusive interview segment above!
2021 Mr. America Highlights & Recap
The 2021 Mr. America competition was one that featured many exciting highlights.
The 2021 Mr. America competition has a rich history of success and this year was no different. All competitors gathered at The SHOWBOAT Hotel in Atlantic City, NJ to put on another rendition of Mr. America. The three-day event took place from Oct. 8-10 and was full of action from the opening minutes.
Mr. America is an all-natural competition where athletes enter with a bit of a different look than IFBB professional bodybuilding. There is not as much mass on stage and competitors do not enter looking as tight. This is because the bodybuilders do not dry out their muscles as much and retain a bit more water. This makes athletes look different on stage but that does not mean that judging is softer or that competitors do not look incredible.
Top Athletes
When the athletes step on stage, they are judged on five basic criteria. These are muscular development, muscular proportion, conditioning, posing, and general appearance. Along with placings, there are three divisions that perform a routine — Men’s Open, Men’s Classic Physique, and Women’s Physique. Entering the competition, there were favorites to win but that does not mean that it played out that way.
There were many returning winners looking to defend their title at the 2021 competition. Joe LaCerra returned to defend his title in the Pro Classic category while Dora Avila was the reigning champion in Pro Bikini. Johnny Dotson returned after a 2020 victory in Pro Men’s Physique and Jenna Bidoglio was the champion in Pro Figure.
In the end, it was Cory Brown who highlighted the show with a victory in Men’s Open. He appeared on stage in excellent shape with conditioning that was above the rest. Jeremiah Kenney-Wright was named the new champion in Pro Classic while Arius Norris won gold in Men’s Physique. Bidoglio was bested in Pro Figure but took home gold in Classic Figure.
Prior to the competition, Generation Iron spoke with multiple athletes and this includes the likes of Joe LaCerra and Jenna Bidoglio.
LaCerra spoke on his training routine and how martial arts led him to bodybuilding. This began at a young age and in high school, LaCerra began training in the gym. He took all skills learned at a young age and put them into bodybuilding. LaCerra believes in recovery while training and this is why he keeps his volume low while training o maximize recovery. He finds it important to log progress and keep track of any changes in physique.
It is not surprising that LaCerra, along with other Mr. America competitors, believe in foods with high protein. This includes eggs, egg whites, chicken, and lean beef. Bidoglio follows much of the same nutritional values but had a different upbringing that led to bodybuilding.
Bidoglio was a three-sport athlete in high school before falling into bodybuilding. As an athlete, Bidoglio was always working out in some aspect and her physique caught the eye of her coach. This is when she began giving proper nutrition and training a try and the results were immediate. Now, Bidoglio has turned into one of the best all-natural competitors in the sport.
History Of Mr. America
Mr. America has made great strides since its beginning in 1939. It was started by the Amateur Athletic Union when it championed the idea of Greek ideal that perfectly sculpted physiques. The IFBB was a challenger to Mr. America when it was founded. There was a slow decline of the original ideals when money became involved along with the idea that physiques and builds must be larger.
The AAU wold eventually stop hiding the contest and this caused it to fall out of the public eye a bit. Over the years, East Coast Fitness Concepts began taking over in an attempt to bring Mr. America back to prominence. Successful events over the last two years is beginning to accomplish this goal.
The 2021 event was broadcasted on CBS Sports Network. This is an important step for natural bodybuilding to gain an audience and continue to build a strong reputation. When it comes to all-natural competition, Mr. America is leading the way. This is the top competition in the natural bodybuilding scene and it will only continue to grow from here.
The 2021 competition was a rousing success and this was a huge step forward for a competition that continues to build momentum. It will be interesting and exciting to see how it continues to grow over the years.
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Will Smith Gives Progress Report, Says He’s In The Best Shape of His Life
Will Smith gives update on his physique with epic training montage.
Will Smith gives a progress report on his physique transformation and it’s pretty epic. The popular actor took to Instagram to showcase his transformation journey and the intense training he’s been putting in on his quest to get in the best shape of his life.
When you reach an advanced age getting in shape can be a bit tricky. In fact it can be down right excruciatingly difficult. As a man in there fifties, building muscle and maintaining a fit physique can be a task that seems nigh impossible to maintain. But despite that fact, there are plenty of individuals out there who are willing to take on the challenge of constructing a strong and well balanced physique.
One of those men is none other than popular actor Will Smith.
While he may have had a trim and fit physique in his youth, these days Will Smith isn’t exactly the heartthrob he was in his youth. Gone are the days of Ali where he portrayed the iconic and legendary heavyweight boxing champion complete with a well muscled and shredded physique. It it’s place was a Smith who had some extra pounds around his midriff.
Or at least that was the case a few months back.
Epic Training
Over the summer Will Smith declared that he would get in the best shape of his life. Since that day Smith has been putting himself to the task. The veteran actor has played no games in his physique transformation journey. He’s training hard and committed to his goal of getting in great shape and it shows. His recent post on Instagram shows a man focused on change.
And to think Sundays used to be for muffins ?
Will Smith looks like a man possessed in this training montage. He’s mixing his training up and keeping things fresh in his approach to training. If he continues down this path he’ll surely get into really incredible shape.
What do you think about Will Smith and his training program?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Ronnie Coleman Discusses Motivation In The Gym At 57 Years Old
Ronnie Coleman is continuing to train and keep up his physique at 57 years old.
Ronnie Coleman is one of the best bodybuilders of all-time. He has eight Olympia titles, which is tied for the most in the history of the sport. It has not always been an easy road for Coleman but he was able to stay at the top of his game throughout his career and is continuing to train to 57 years old.
In a recent YouTube video, Coleman spoke on his motivation in the gym to the day. He has struggled with his health over the years and this includes a recent back injury sine retiring from competition. He still makes frequent appearances in the gym and this led to him being asked what his motivation was to this day.
“That’s easy. Working out is a hobby for me. I’m having the most fun that I’ve ever had in my whole entire life. So I look forward to going to the gym each and every single day, and if I don’t I’m in a real, real, real bad mood. So I stay motivated because it’s my passion, and I’m having the time of my life, and I look forward, and it is the best hobby that I’ve ever had,” Coleman said.
Ronnie Coleman received the Lifetime Achievement Award at the 2021 Arnold Classic. This is because of the work he has done for the sport of bodybuilding and the great success that he saw on stage. Coleman was always well-conditioned but transformed the sport of bodybuilding in a way that led competitors to aiming for incredible mass.
There are many accomplishments to be proud of for Coleman but he admits that wining his first Olympia title is still the best.
“The best moment of my life was when I won my first Mr. Olympia title, because the only I reason I got into bodybuilding was because Brian told me he would give me a free membership to the gym. Never had any intentions whatsoever of winning the Mr. Olympia. Hell, I didn’t even know what it was when I started bodybuilding.”
Ronnie Coleman’s first Olympia title was in 1998. This was well after he began having issues with his back. In 1996, Coleman suffered herniated discs that put his status at the Arnold Classic in jeopardy. Coleman refused surgery and went back to training.
The competition was about eight weeks away and Coleman was determined to get on stage. In fact, he credited hard work in the gym for improving his back and overall status to get back to competition.
“The doctors said ‘We can do surgery if you want us to and we can fix. that herniation right away.’ I was like dude, I ain’t doing no surgery. So I went straight to the chiropractor, and I went every single day, and that helped a whole lot. That got me ready to get back in the gym… So I get back in the gym after two weeks laying on the floor, and I started back working out. Actually I think the gym is what really got me back to normal. Going to the gym, working out, doing that same old thing.”
Even during his years of retirement, Coleman has remained a huge name in bodybuilding and that will continue. His work in the gym will also continue and he has made that clear. It is nice to see that Coleman still remains motivated to put his body through workouts and that he is healthy enough to endure the pump.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Ultimate Guide To The Upright Row
Developing Strength And Size In The Back and Shoulders
For years, the upright row has been used by strength, power, and fitness athletes in order to develop back and shoulder strength and size.
While the exercise itself is fairly straightforward, if performed incorrectly it may inhibit your progress or, even worse, lead to injury.
This comprehensive guide will provide all the detail you require to allow you to perform the upright row safely and effectively.
Three-Step Guide To Performing The Upright Row
While dumbbells, kettlebells, bands, and cables can all be used for the upright row, the following technique is specifically for a barbell upright row.
Work through the following three steps to perform the perfect upright row.
1) Pick Your Grip
Before you even lift the bar from the floor, you need to determine which grip you are going to use.
A wider grip on the bar will emphasize the posterior deltoids while a narrower grip will target the trapezius muscle and biceps to a greater degree (1).
For those who wish to get the best of both worlds, use a grip that is approximately three inches wider than shoulder-width.
Ideally, you should select the grip that is most applicable to you and any sport you participate in. For example, weightlifters should consider using clean and snatch grips when performing the upright row.
2) Stand With The Bar
Once you have gripped the bar, lift the bar up to the hips and stand up tall. When lifting any heavy object from the floor, it’s important to lift the chest and keep the core engaged.
Once standing, think about pulling the shoulder blades back and down all while maintaining a tall chest and braced core.
Focus on squeezing the barbell tightly so that the knuckles stay pointed down and the elbows flare out slightly. This will allow you to pull the elbows upward with greater efficiency.
3) Drive The Elbows Up
Powerfully drive the elbows up and slightly out all while keeping the bar as tight to the body as possible.
Letting the bar drift away from the body will interfere with the path of the elbows and will likely cause them to move backward rather than staying over the wrists.
Ensure that you do not excessively load the bar. Use a weight that allows you to use a full range of motion and control the eccentric (lowering) phase.
Upright Row Benefits
The upright row is associated with a number of benefits that will be discussed in the below section.
1) Increasing Shoulder Strength and Hypertrophy
The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a variety of muscles around the shoulder joint.
Therefore, for those who aspire to increase shoulder strength or size, pressing abilities, or general strength, the upright row is a great option.
To maximize strength development, it is critical that the technique used is high-quality. Failing to prioritize form may interfere with time under tension and muscle activation thus inhibiting progress.
2) Targeting The Traps
The trapezius muscles play a key role in a number of compound exercises such as the deadlift, squat, and pressing exercising. Having large traps is also a physical feature that many desire.
These muscles are specifically targeted during the upright row and regularly performing this exercise can lead to significant improvements in trap strength and size.
To maximize trap development, use a narrower grip as a wider grip will place more demand on the posterior delts.
3) Enhance Clean and Snatch Performance
In the second pull during the clean and snatch, the lifter must replicate a motion that is not dissimilar to the upright row.
They must explosively pull the bar upwards by elevating the shoulders and elbows all while keeping it tight to the body.
Therefore, becoming proficient at the upright row may transfer directly to a stronger, more efficient second pull during the clean and snatch.
Upright Row Muscles Worked
As highlighted, the upright row specifically targets the shoulder muscles. However, there are many other muscles that must engage to allow the elbows to be pulled upward.
The muscles worked in an upright row include:
Deltoids (anterior, lateral, and posterior)
Trapezius
Rhomboids
Biceps
Who Should Perform Upright Rows?
Before loading the exercise it is crucial to assess whether or not the lifter can successfully elevate the hands while keeping them close to the body without experiencing pain or asymmetry.
Performing the upright row with poor form has been associated with shoulder impingement (2), therefore, caution is required and form must always be the top priority.
While anyone can really perform upright rows, there are specific populations that may gain greatly from them.
1) Powerlifters
Increasing the strength and size of the upper back and shoulders may translate to a better performance with the squat, deadlift, and bench press.
2) Strongmen
The vast majority of strongmen events require a large degree of upper back and shoulder strength. Consequently, the upright row can be used as an accessory to facilitate strength performance.
3) Olympic Lifters
As briefly touched on, there are similarities between the upright row and the Olympic lifts. Practicing the upright row regularly will not only increase strength but will also reinforce the correct movement patterns.
Upright Row Programming Considerations
The load and volume that you perform will determine the fitness component that you predominantly develop.
If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (3). 4-6 sets of 3-8 repetitions will suffice.
Extremely heavy loads and low reps (1-3) are not recommended as this may lead to the breakdown of form and injury.
For muscle growth, muscle fatigue and time under tension appear to be influential factors (4). Therefore, utilizing a slightly higher rep range may help you achieve this. Focus on 3-5 sets of 8-15 reps.
When performing upright rows for size, concentrate on the muscular contractions and look to increase time under tension as much as possible. Moderate weight is often best for this.
Upright Row Variations
This section will provide five excellent upright row variations that will allow you to maximize upper back and shoulder development.
1) Narrow Upright Row
As mentioned, assuming a narrower grip on the bar will place a greater demand on the traps. Therefore, to optimize trap development, the narrow grip variation is recommended.
As the name suggests, this variation simply involves reducing the distance between the two hands. However, be wary that this variation may place additional stress on the wrists and shoulder if done incorrectly.
2) Clean Grip Upright Row
When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. Therefore, for the clean grip upright row, simply replicate this grip.
For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement.
3) Snatch Grip Upright Row
The snatch has a much wider grip than the clean. While each lifter’s hand position will likely differ, the grip should be wide enough so that the bar sits at the crease of the hips.
Once the bar is in this position, simply perform an upright row. Because this grip is much wider, there is a greater emphasis on the posterior deltoids.
4) Band or Cable Upright Row
While barbells are excellent resistance training tools, they aren’t the only ones. Bands and cable are superb tools that can accelerate strength development.
One of the biggest benefits associated with bands and cables is that they sustain tension on the muscle throughout the entirety of the movement.
5) Dumbbell Upright Row
Although it is typically possible to lift a heavier weight with a barbell in comparison to a dumbbell, barbells may mask strength imbalances.
Using two individual dumbbells, however, will firstly help you determine whether or not imbalances or asymmetries exist and secondly, allow you to eliminate them.
Alternatives To The Upright Row
Some may find the upright row to be an unsuitable exercise due to previous injury or mobility concerns, for example.
Here are three superb alternatives to the upright row that target similar musculature and allow you to develop strength, size, and performance.
1) Clean / Snatch High Pull
The high pull shares characteristics with the upright row with the primary difference being the involvement of the lower body. It will help to develop full-body strength, timing, positioning, and power output.
To perform a high pull, hinge forward and allow the bar to descend towards the knees before powerfully driving the hips through and simultaneously pulling the bar upwards.
2) Muscle Clean / Snatch
The muscle clean and snatch is an advancement on the high pull and upright row. In terms of developing muscular strength and recruitment, there are few exercises that compare.
For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead.
3) Face Pull
Although the plane in which this exercise is different from the upright row, the face pull highly activates the same muscle groups and, therefore, can improve upper back and shoulder strength.
For this, you will need to use a cable or band. Grasp the ends of the equipment with both hands and pull it towards the face all while keeping the elbows high.
Final Word
There is a vast array of upper back and shoulder strengthening exercises, however, the upright row is one of the most effective.
It is particularly useful for those who partake in powerlifting, strongman, and Olympic lifting. Becoming proficient with the upright row may facilitate an improved performance in these sports.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/22362088/ McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013-01). “Effect of grip width on electromyographic activity during the upright row”. Journal of Strength and Conditioning Research. 27 (1): 181–187. doi:10.1519/JSC.0b013e31824f23ad. ISSN 1533-4287. PMID 22362088.
2 – https://pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. (2014-04). “Characteristics of shoulder impingement in the recreational weight-training population”. Journal of Strength and Conditioning Research. 28 (4): 1081–1089. doi:10.1519/JSC.0000000000000250. ISSN 1533-4287. PMID 24077379.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/ Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/ Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
*Header image courtesy of Everkinetic via the Creative Commons Attribution-Share Alike 3.0 Unported.