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5 Exercise Swaps to Build Strength and Size
Adapting Strength Training
There may be times in the gym where you have to find alternative exercises to adjust training to cater for specific situations. One of the most common issues is injury. Often when injury strikes, training ceases entirely. However, this does not have to be the case as often it is possible to work around the injured site.
It is also not uncommon to attend the gym with the session all planned out, only to find that the gym is extremely busy and the equipment you need is being used.Instead of just skipping over the exercise, look to replace it with another effective exercise that will work the same muscle groups and movements.
The 5 Muscle Building Replacements
The following 5 exercises have been designed to allow you to continue training and build muscle size, no matter what scenario you are faced with.
Whether you are looking for some exercise variations or are restricted through injury, the following 5 exercises can simply and easily be swapped into the majority of training programs.
1) Reverse Grip Bench Press (Swapped for Incline Bench Press)
When it comes to bench pressing, a very common mistake is to allow the elbows to flare out and consequently place the shoulders in a compromised position.
An underhand grip prevents the elbows from flaring out to the sides and as a result, reduces the chances of sustaining an injury (1).In addition to increasing the risk of shoulder injury, this error also fails to effectively activate the upper pectorals, thus reducing the effectiveness of the exercise.While the incline bench has been found to increase activation of the upper pecs by 10%, an underhand grip has been found to increase this even further – by as much as 30%!Therefore, those looking to promote shoulder health and improve the strength and size of the upper pecs should utilize an underhand grip when benching.
Coaching Points:
Lie back on the flat bench and initially lift the bar from the rack using an overhand grip
In a controlled manner bring the bar over the chest and drop it down to the lower portion of the pecs
Let the bar rest on the chest and carefully switch from your overhand grip to an underhand grip ensuring that hands are slightly wider than shoulder-width
For every rep, ensure that the bar starts over the face and is dropped to the lower chest
Once contact is made with the chest, drive it back up in a slight arc so it returns to over the face
2) Barbell Power Row (Swapped for Single-Arm Dumbbell Rows)
Single-arm dumbbell rows are excellent for developing single limb strength and stability. However, when short on time, consider using a barbell to simultaneously work both sides.
Using a barbell will also allow you to lift a heavier load than the dumbbell will due to the improved stability associated with the barbell.Lifting a heavier load will place greater stress on the back and therefore cause it to adapt at a greater rate.The dumbbell row is often utilized as it does not place the same kind of stress on the lower back that the barbell row does (2).However, in the same way that a bench is often used to stabilize the spine in a dumbbell row, consider using a power rack during the barbell row to reduce lower back stress.Simply place the barbell on the rack after each rep to promote back health and reduce the risk of injury.
Coaching Points:
Set the pins slightly below the knees and start with the loaded barbell resting on the pins
Tip forward and grip the bar with an overhand grip that is shoulder-width apart
Brace the core and drive the chest up to protect the spine
Rip the bar into the waist while preventing the elbows from flaring and then return to the pins
3) Bent-Over Dumbbell Lateral Raise (Swapped for Cable Rear Delt Flies)
One of the biggest benefits of using the cables is that they effectively maintain tension on the working muscles throughout the duration of the exercise.However, if the cable machine is being used, it is possible to work the rear delts using dumbbells instead.One of the advantages of using dumbbells is that unlike the cable or rear dealt fly machine, they are portable and can be performed practically anywhere.Another positive is that heavy dumbbells are not required for this exercise; light loads will effectively get the rear delts firing. This makes it a perfect “at-home” exercise.Coaching Points:
Pick up a pair of dumbbells and stand tall before gently pushing the hips back to cause the trunk to lean forward
Keeping the arms extended, let the weight hang down with the palms facing each other
Engage the rear delts and squeeze between the shoulder blades to drive straight arms out to the sides of the body until approximately parallel with the floor
Hold the contraction for a moment before lowering the dumbbells under control
This exercise can also be performed while seated on a bench.
4) Step-Up (Swapped for Squats)
Although the squat should form a vital part of the majority of training programs, there may be times that it may have to be avoided or replaced with an alternative.On this note, it is important to recognize that the leg press is not a like-for-like swap for the squat considering that biomechanical differences that exist between the two (3).The squat tends to activate the hamstrings and glutes to a large extent whereas the leg press tends to limit the involvement of both of these muscle groups.A more suitable alternative is the step-up – which is practically a one-legged squat. Either barbells or dumbbells can be used for this exercise.When executing the step-up, ensure that the box or bench you select places the thigh in a position that is parallel with the floor. Any higher than parallel will fail to properly engage the glutes, quads, and hamstrings.Coaching Points:
Stand in front of the box with either a bar on the back or dumbbells in hand
Keeping the chest up and core tight, place the foot on the box and drive through the heel powerfully to rise up
Step onto the box with the other foot and then reverse the entire movement back to the floor
5) Cable Leg Raise (Swapped for Leg Extensions)
While the leg extension is a powerful isolation exercise for the rectus femoris (quad muscle), it may place undue stress on structures around the knee (4).Considering the fact that the rectus femoris muscle encompasses both the knee and hip joint, the cable leg raise may be a more effective alternative.The main difference between the two exercises is that the leg remains entirely straight during the cable leg raise, rather than hinging the knee in the leg extensions.Coaching Points:
Set a cable pulley to the lowest point, attach an ankle strap and secure the strap around the ankle
Standing tall and straight, engage the muscles of the legs to raise the leg out in front of the body until it reaches parallel with the floor
In a controlled manner, lower the leg until the foot touches the floor slightly behind the standing foot
Final Word
There is no reason to be stuck when injury strikes or when your favorite piece of gym equipment is being used. Instead, consider adopting a number of the aforementioned exercises to allow to exercise to continue.
References:
1-Bhatia, Deepak N.; de Beer, Joe F.; van Rooyen, Karin S.; Lam, Francis; du Toit, Donald F. (2007-8). “The “bench-presser’s shoulder”: an overuse insertional tendinopathy of the pectoralis minor muscle”. British Journal of Sports Medicine. 41 (8): e11. doi:10.1136/bjsm.2006.032383. ISSN 1473-0480. PMC 2465431. PMID 17138640.
2-Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
3-Escamilla, R. F.; Fleisig, G. S.; Zheng, N.; Lander, J. E.; Barrentine, S. W.; Andrews, J. R.; Bergemann, B. W.; Moorman, C. T. (2001-9). “Effects of technique variations on knee biomechanics during the squat and leg press”. Medicine and Science in Sports and Exercise. 33 (9): 1552–1566. doi:10.1097/00005768-200109000-00020. ISSN 0195-9131. PMID 11528346.
4-D’Lima, Darryl D.; Fregly, Benjamin J.; Patil, Shantanu; Steklov, Nikolai; Colwell, Clifford W. (2012-2). “Knee joint forces: prediction, measurement, and significance”. Proceedings of the Institution of Mechanical Engineers. Part H, Journal of Engineering in Medicine. 226 (2): 95–102. ISSN 0954-4119. PMC 3324308. PMID 22468461.
4 Overrated Training Variables
Here are four overrated training variables.
A mark of a great coach isn’t solely in what they include in their toolbox, but also what they don’t include. Simple is often times better, but many coaches and fitness enthusiasts like to stuff every program and method inside their repertoire.
They like to jump on the latest buzzword or training method and thus, their checklist for a training program gets wildly complex with no rhyme or reason.
So, let’s go over some training variables you can ditch in your own training.
1. Time Under Tension
Most people don’t understand muscle growth and thus, dumb terms like time under tension is born. I’ll admit, this term isn’t all wrong, but the way people view and apply it is completely off. To understand why, let me explain the basics of muscle growth.
Your muscles don’t grow from time under tension per se. It grows from mechanical tension that gets translated into a chemical signal for your body to construct new muscle proteins. The keyword I want to hone in on is mechanical tension which is much different from time under tension.
Mechanical tension has little to do with time and more to do with individual muscle fiber producing force. When your muscle fibers contract slowly towards the end of the set, all muscle fibers within that muscle are recruited and the contractions velocity slows down, thus every rep performed in this state is hypertrophic irrespective of the time it remains in this state.
This is why no matter how you manipulate many variables like rep range, tempo, and load within the set makes little to no difference. If you reach the same proximity to failure, the set produces the same growth regardless of how much time under tension there was or how much constant tension there was.
Higher rep sets are longer and technically have longer time under tensions, but all research confirms they produce the same muscle growth as lower rep sets with the exception of sets that are too low (1).
Time under tension is often misapplied. People will cut range of motion or do deliberately slow concentrics to increase time under tension and think they’re growing more muscle. However, reducing range of motion grows less muscle in nearly every exercise confirmed by research, so this is a scenario where more time under tension is worse for your gains.
Furthermore, slowing down the concentric reduces the total load or reps you’re lifting which reduces mechanical tension.
Lastly, people will focus overly hard on their muscles, so they can feel that tension longer, but that doesn’t do much which brings me to my next point.
2. The Mind-Muscle Connection
The mind-muscle connection is referred to as an internal focus. You focus on the internal muscle that you want to target or is being targeted.
Whether you do it to increase the time under tension or to simply make the muscle work harder, this is generally a futile effort in more advanced lifters. Here’s why.
The motor neurons that recruit your muscles and the sensory neurons that you feel are 2 different things. Sometimes, they line up naturally and other times they don’t. You can feel sensation in a certain muscle and it’s not actually producing much mechanical tension.
Thus, internally focusing reduces your work output and can unfavorably change recruitment patterns. This reduces total work performance and can even compromise muscle growth. Your brain’s motor cortex is already a highly efficient specimen. If you select the proper exercise for a muscle and execute the proper technique (external cuing), your motor cortex will optimize the muscle recruitment pattern.
For example, one study compared internal against external focus on conventional deadlifts (2). The external focus group had better posture, stability, and less bar path variability. When you focus too much on the mind-muscle connection, you’re interrupting your brain’s already optimized recruitment pattern.
You don’t need to feel the muscle more. Instead of spending time focusing so hard on certain muscles, learn biomechanics, choose optimal exercises for that muscle, and focus on executing them well. Chase technique not muscle sensation.
For example, aiming for certain arm paths will bias certain pec divisions more during presses. Same goes for certain back divisions during rows. But there is no need to focus on specific muscles.
3. The Pump
We all grew up watching the beast Arnold Schwarzenegger. He was iconic and is well known for talking about the muscle pump before it even became a thing in the literature. He would describe how the pump feels better than sex and you should be chasing the pump every session.
Unfortunately, as amazing as Arnold was, he’s way off on this one. The pump doesn’t grow muscle. I might’ve just shattered your world view of muscle growth, but hey, hopefully, you’ll learn more after all this and not place your devotion to men you don’t even know.
Anyways, the pump in research is called metabolic stress. Metabolic stress is the accumulation of metabolite by-products. It’s what gives you that burning sensation within your muscles. Metabolites include lactate, phosphate, and hydrogen ion. This is not to be confused with lactic acid which is something different.
Metabolites provide lots of interesting mechanisms like swelling the muscles and causes reactive oxygen species, both of which don’t grow muscle. However, metabolic stress lowers the threshold for high motor units to be recruited.
So metabolic stress is the natural by-product of high rep training which allows those higher motor units to be recruited typically seen in the first few reps of lower rep sets.
To be clear, this pump doesn’t grow muscle, but rather is one way to make muscle growth possible via mechanical tension. So you should push hard during high rep sets, but you should never create a program around how much of a pump you can get. Doing so, can easily lead to less muscle growth.
For example, high intensity interval training, short rest periods, partial reps, and training to failure, all increase metabolic stress, yet all of these methods have the potential to grow less muscle.
Furthermore, blood flow restriction training causes massive metabolic stress, yet research finds it grows a comparable amount of muscle as traditional strength training.
So the pump is a good feeling to get. It’s a normal feeling to get. But you don’t go chasing it and the level of metabolites you feel doesn’t correlate with much. It’s mostly just for looking temporarily beefier for Instagram selfies.
4. Muscle Damage
When you were in high school PE class, the coach would teach you about the basics of muscle growth. They would talk about you have to tear muscles for them to grow back stronger. Then, they’d ramble about some dumb life analogy on how struggles make you better.
In fact, many personal training certifications teach the same thing. Yet, this is not substantiated by research. Research finds undisputedly, the only pathway to get the chemical response of new muscle growth is from a mechanical stimulus. A metabolic stimulus as we mentioned doesn’t directly grow muscle.
And believe it or not, muscle damage or tearing of the fibers doesn’t either. Muscle damage can correlate with soreness, but people don’t understand that soreness is a feeling.
As insensitive as it may sound, facts don’t always care about your feelings though. Muscles have neurological patterns ingrained in the brain that controls them. The more accustomed you are to a movement, the more effective it can coordinate that movement.
However, when you are doing something, you’re not accustomed to, your muscles can’t coordinate as well and thus, experience these micro tears. It’s called muscle damage and it can make you quite sore. However, more muscle damage doesn’t mean more muscle growth.
If you’ve never swam before, struggling across the deep end of the pool will make you quite sore, but swimming isn’t getting anybody buff. Furthermore, training at longer muscle lengths causes more muscle damage.
So certain training protocols or training with exercises you’re not accustomed to may cause more muscle damage, but it doesn’t correlate with more muscle growth.
In fact, muscle damage is inherently not a positive thing. By definition, muscle damage is muscle breakdown. Some studies show muscle damage increases the stimulation of muscle protein synthesis, but with no net gain in muscle growth. This means that muscle damage signals for repair, but not additional muscle growth.
Chasing muscle damage is also not a reliable metric of your training program. A sorer or more damaging workout isn’t necessarily a better workout. In fact, muscle damage in excess limits skill execution and performance/recovery markers, so muscle damage in excess is clearly detrimental.
Don’t Chase Feelings, Chase Performance
So as you can see, many common training variables are overrated. Remember, we live in a world where content is pumped out daily, so everybody will be making content on everything. Don’t grip on to every concept so tightly as they may simply be ineffective or overcomplicated.
But now you know better. You don’t have to necessarily optimize for time under tension, you don’t have to leave the gym painfully sore, and you don’t have to buy supplements that promises a filthy pump.
All these things have their own application, but most lifters shouldn’t be overly concerned about chasing these variables.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
Schoenfeld, Brad. “Strength and Hypertrophy ADAPTATIONS between LOW- vs. HIGH-LOAD RESISTANCE Training: A Systematic Review and Meta-Analysis.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28834797/.
Chan, Alan, et al. “Effects of Attentional Focus and DUAL-TASKING on Conventional DEADLIFT Performance in Experienced Lifters.” International Journal of Kinesiology and Sports Science, www.journals.aiac.org.au/index.php/IJKSS/article/view/5665.
2021 Olympia: Men’s Open Preview & Predictions
Here is a breakdown and predictions in the Men’s Open division at the 2021 Olympia.
The 2021 Olympia will take place this weekend in Orlando. This is the biggest competition of the year and many of the top bodybuilders in the world will be on stage competing.
The list is impressive despite some big names being unable to compete in the event. Nathan De Asha is coming off a victory at the Arnold Classic UK but will be forced to miss the Olympia because of legal issues impacting his visa. Vlad Suhokuchro will also be absent because of travel issues. Other competitors such as Phil Heath and Dexter Jackson have also announced that they will not be competing.
This does not mean that the competition will be a bust — quite the opposite. The lineup is elite and you can find the entire list below, along with a breakdown and predictions for Men’s Open.
2021 Olympia List of Competitors
William Bonac (Netherlands)
Hadi Choopan (Iran)
Brandon Curry (USA)
Mamdouh Elssbiay (Egypt)
Regan Grimes (Canada)
James Hollingshead (UK)
Hunter Labrada (USA)
Patrick Moore (USA)
Hassan Mostafa (Egypt)
Andrea Presti (Italy)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Iain Valliere (Canada)
Nicholas Walker (USA)
Akim Williams (USA)
Roelly Winklaar (Curacao)
Honorable Mentions
Justin Rodriguez
Justin Rodriguez has been improving each time he steps on stage and this includes a fourth-place finish at the Arnold Classic. Now, he will have a chance to see how he matches up with some other elite competitors. Rodriguez is a dark-horse heading into this competition and could crack the top six if all goes right.
Hunter Labrada
According to his father and legendary bodybuilding Lee Labrada, Hunter Labrada is destined to win an Olympia in his career. That will not be this year but he has a victory in the Chicago Pro this year. Labrada is just scratching the surface of his potential and this could be a stepping stone moving forward.
Men’s Open Top 6
6. Iain Valliere
Iain Valliere appeared at the 2020 Olympia and finished seventh. He has a chance to move up a spot and be a first callout competitor at this year’s event. It has been a strong year for Valliere. He took home titles in the Tampa Pro and Texas Pro on back-to-back weekends. He put on a show at the Arnold Classic and took home second place. Judges like Valliere and he could continue to strengthen his resume with a good performance this weekend.
5. Brandon Curry
It was a controversial victory for Brandon Curry at the 2019 Olympia. After being defeated last year, Curry knows the improvements that need to be made and he highlighted them during training. Curry can prove that his victory was not a fluke and that he still an elite competitor in the sport. He is continuing to improve and that can be shown on stage this year.
4. William Bonac
It is official. William Bonac will be present at the Olympia after missing the Arnold Classic. He was the reigning champion of the event and was unable to defend his title. Now, Bonac has been able to put all of his energy into the most-important competition of the year. Just being back on stage should be enough motivation for Bonac and he certainly looks the part. He is one of the best competitors in the world and will show it this weekend.
3. Nick Walker
Nick Walker has the New York Pro checked off his list and added the Arnold Classic this year. He has won the two biggest competitions outside of the Olympia and could make it three-for-three in Orlando. While Walker might not win the show, he is a first callout competitor that will put on a show. Walker has great size and has top notch conditioning. Walker is a relatively new name to bodybuilding and has already made a huge impact as a pro.
2. Hadi Choopan
It is all lined up for Hadi Choopan to finish near the top of the Olympia once again. He was able to arrive early this year and that means there was plenty of time to prepare. Choopan has been working with Hany Rambod and seems to be in incredible shape. Choopan has not competed since last year’s Olympia and qualified this year with a fourth place finish. In 2019, Choopan finished third so he has experience near the top. This year, he has a chance to set a new best placing and challenge for a title.
1. Mamdouh ‘Big Ramy’ Elssbiay
Olympia champions have went on streaks dating back to the days of Arnold Schwarzenegger. There has not been a repeat winner since 2017 when Phil Heath won his seventh-straight title. This is what Big Ramy can achieve this year and he has to be considered the favorite. If he comes in looking as shredded as last year, Big Ramy will be difficult to beat. There are some who believe that it is already in the bag. He has showed off his incredible physique leading up to the event and it looks like he is going to be in his best shape trying to win his second-straight Olympia.
Generation Iron will have full updates and coverage of the 2021 Olympia. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Anabolic Doc: Don’t Be Fooled – Bodybuilders Suffer From Steroids Quietly
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The Anabolic Doc warns: Even healthy looking steroid users might be suffering in private.
Dr. Thomas O’Connor, aka the Anabolic Doc, has dedicated his entire career to studying the effects of steroids and other anabolic substances on athletes. He has always tried to bridge the gap between the hard truth of science, and the psychology and desires of athletes that use PEDs. He understands why athletes might be willing to take health risks for greatness. But he also wants to make one thing clear – long term steroid use will always have consequences.
While doctors and scientists have always been making such alarming claims, there are many who don’t believe it. This is largely due to the number of athletes who seem perfectly healthy after admitting to a career of steroid use. The Anabolic Doc wants doesn’t want people to be fooled – just because an athlete seems healthy in their older age, doesn’t mean they actually are. In our latest GI Exclusive interview, the Anabolic Doc explains how more often than not steroid users suffer quietly. Even if they outwardly appear to be healthy long term.
Most athletes who consider using steroids or other PEDs understand the risk they are taking with their health. Some athletes, in the pursuit of greatness, are willing to take that risk. But there are also a large swath of steroid users, both athletes and casual athletic individuals, who simply don’t know how bad the long term affects can really be.
This is due to the fact that famous athletes who get caught for steroid use, well, seem perfectly fine. Even long after retirement, a star athlete who had been caught doping seems to be living a normal healthy life. This kind of optics makes it easier to ignore the very real health issues that arise from long term steroid use. It’s this kind of optics that the Anabolic Doc wants to warn young steroid users about.
As the saying goes out of sight, out of mind. Things that are far off into our future are easy to ignore. This is especially true if there are no obvious warning signs publicly spoken about by iconic athletes. Outwardly, it appears that an athlete can use steroids, retire, stop taking steroids, and be perfectly fine – so long as they stop early enough. The Anabolic Doc can’t stress enough how untrue this idea is. While he can’t speak for every individual who takes steroids, his studies and experience prove this – most steroid users are suffering silently.
Dr. O’Connor details exactly the kind of private suffering that steroid users face down the road:
“We don’t know. Now, these men suffer quietly. I know, in this mind, because who comes to see me? They come to see me and they tell me the truth with their wife, their children, their mothers. And there’s a lot of tears. Because thy have heart disease and kidney disease. And they have psychiatric disease.”
The Anabolic Doc can’t speculate on specific high profile athletes or individuals – as he doesn’t know them personally. What he can rely on is the years of clients and data from studies that show how much suffering long term steroid users face. What goes on privately can be vastly different than what we see presented in public.
You can watch the Anabolic Doc’s full comments in our latest GI Exclusive interview segment above!
William Bonac Arrives In United States Ahead Of Olympia
William Bonac confirmed he has arrived and will be competing in the Olympia.
It has been a chaotic couple of weeks for William Bonac. He was forced to miss the Arnold Classic two weeks ago because of issues with travel. Bonac was the reigning champion of the event and was unable to defend his title. His plan was to return for the Olympia and it is going to happen this weekend.
Bonac recently announced that he has arrived in the U.S. and will be able to compete on the biggest stage of the year. Bonac took to Instagram on Monday to make the announcement but said he arrived in Orlando on Friday.
“We finally made it to the USA’ for the @mrolympiallc 2021.
I just want 2 take this opportunity 2 apologize 2 all of you ?that I am competing at @mrolympiallc
Actually we arrived at Friday evening needed the whole weekend to adjust to the different timezones.”
William Bonac went onto explain that there was a problem with his Esta and was forced to get a visa. He was able to get one in time and will be able to appear at the Olympia.
“Bonac has appeared in the previous seven Olympia competitions. This began back in 2014, when he placed 14th. Bonac has quickly turned into one of the best in the sport. His highest finish on the Olympia stage was in 2019. He finished second to Brandon Curry that year.
“First of all there were some misunderstanding with my Esta due the denial of the Waver proclamation to get me on time for the AC. My Esta got invalid because of this and was not returnable. So my only option was to get an visa in time, wich we did.
Thanks to God who made us meet some amazing people named @amw0lf& his fiancé @motivate.train.inspireThey were about to fly out to Orlando as well, for the amateur Olympia unfortunately @amw0lf lost his passport with his visa in it. Despite that he was day and night busy with my case until they finally got an appointment for me at the embassy. Thank you so much much my friend without you I wouldn’t be here!!!????
Now I got a visa, wich is even better so I don’t have to worry for the next 10 years.”
William Bonac would have been a force at the Arnold Classic and given champion Nick Walker a run for his money. Now, Bonac will have to make up for lost times and show his full ability on stage in Orlando. There are plenty of reasons to be excited about the upcoming Olympia competition and Bonac returning just adds another to the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Robby Robinson and Nick Walker Continue to Trade Words on Social Media
Robby Robinson and Nick Walker Continue to Trade Words on Social Media
It seems as if Robby Robinson and recent Arnold Classic winner Nick Walker are continuing to share words online. After the legendary Robinson shared his opinion on the state of modern bodybuilding, a confrontation with Walker was all but inevitable. Accept it didn’t quite turn out in the way that many expected.
Rather than retaliating with harsh words and name calling, it appears that Nick Walker has chosen to take a more diplomatic approach. Walker commented on a recent post made by Robby Robinson in perhaps the least offensive comeback ever.
The Beef Continues
The post in question is a classic photo of Robby Robinson at the height of his powers. He looks truly impressive in the image and the epitome of the classic bodybuilder.
In the post Nick Walker took to the comments to say the following.
While someone could interpret this as Walker being tongue in cheek, there’s really no way to tell if the statement was meant to be hostile or goading. On face value alone it appears to be a very polite statement and nothing more.
Robinson Remains Undeterred
After the post and the comment, Robby Robinson put up another post, detailing that he has been harassed online for his opinions on Nick Walker.
I have gotten a bunch of [email protected] , nasty comments, cussed out..
To all INHALE…..
Nothing can you say to me, write, text me, the n word ,call me a grand pa, ( honored ) Dork, washed up..I am unconsumed by any ones fear. TOTALLY ARMED UNAFRAID. . .
If you think this is healthy. Something you would use as a MOTIVATIONAL EMPOWERMENT. Something you would ADMIRE .. THEN YOU need to have a long SERIOUS CONVERSATION WITH YOURSELF….RR .. STILL HAVE THEM ..
With all this back and forth the reality is that bodybuilding isn’t going to change. Many say that Classic Physique exists for those individuals with similar tastes to Robby Robinson. Men’s Open Bodybuilding is unlikely to return to the days of yore when competitors that looked like Robinson were the norm.
At this point the argument is likely to fall on deaf ears. Many like the massive physiques of bodybuilding these days. At this point it seems like mass monsters are here to stay.
What do you think of Robby Robinson and Nick Walker trading words online?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Iain Valliere: There Are Only Two Ways To Beat Big Ramy At Mr. Olympia 2021
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Iain Valliere breaks down the two approaches to beating Big Ramy ahead of the Mr. Olympia 2021.
We are less than one week away from the biggest bodybuilding event of the year – Mr. Olympia 2021. This will be Big Ramy’s first chance to defend his champion status. Will he prove his win to be more than just a fluke? Or will he be another athlete to join the one and done list of single Olympia champions? Only time will tell – but in the meantime we spoke with qualified Olympia competition Iain Valliere on whether or not Ramy can be defeated. He thinks it’s a tough mountain to climb – but there is a slim margin to beat Ramy. In our latest GI Exclusive interview, Iain Valliere details the only two ways that Big Ramy can be defeated at the Mr. Olympia 2021.
In 2020, Big Ramy showcased the greatest physique of his career. For the first time ever, his conditioning matched his enormous size. This made him a powerhouse and nearly unstoppable. Returning champion Brandon Curry could not hold up – nor could seven time former Olympia champion Phil Heath. Ramy was fully realized. It earned him a spot on the short list of Olympia champions.
It’s been a near year since that epic victory. We are just under a week before the Mr. Olympia 2021. This is our first time to see Big Ramy on stage competing again. Traditionally, Big Ramy’s biggest weakness has been the consistency of his conditioning. One year he will be close to on point. The next he would be completely off point. Just because Ramy won a Mr. Olympia title doesn’t mean the consistency problem will be fixed.
That being said, Big Ramy’s impressive physique in 2020 might also signal he has learned what is needed to keep his conditioning consistent. We’ll soon find out this weekend. During our conversation with fellow Olympia competitor Iain Valliere – we asked his take on Big Ramy’s physique and how he could be potentially toppled from his throne. The way Valliere sees it, there are only two viable tactics for defeating Big Ramy.
The first is to beat him in size. If a competitor can show up with insane size and conditioning to at the very least match Big Ramy – then he can lose the title. The second tactic is to look at Ramy’s weakness and exploit them. This means that a bodybuilder would focus less on size and more on absolute superior conditioning and aesthetics. Iain Valliere thinks that no competitor is currently poised to succeed with the first tactic. This leaves only conditioning and aesthetics as the superior route to defeat Ramy.
“I think there’s two ways to beat Ramy,” Iain Valliere stated in our interview. He continued:
“It’s going to come down to either a guy with really really crazy shape like a Brandon or a Nathan but compiled with really good conditioning. Or it’s going to come down to someone bigger with better conditioning. I don’t see anyone being bigger than Ramy so I think the way to beat Ramy is with detail and shape. I think trying to be bigger than the biggest guy is insanity.”
Looking back at the 2020 Mr. Olympia, Iain Valliere saw Brandon Curry as the closest competitor to take down Big Ramy.
“I think someone like Brandon last year could have closed that gap if his conditioning was a little better. Because he has the shape, he has the symmetry, he has that silhouette of, like, a very very dominant bodybuilder with the bubbliness and flow and tiny waist. Where he was just a little subpar was his conditioning in comparison [to Big Ramy]”
Iain Valliere goes on to state that Brandon Curry is still a superb athlete and is only critiquing his physique in comparison to Big Ramy. In fact, Iain Vailliere even takes himself out of the equation – stating that he is not in the right place to beat someone like Ramy at this year’s competition.
So it seems, according to Iain Valliere, the Mr. Olympia 2021 title will teeter on two factors. How on point Big Ramy is with his conditioning and how on point a rival competitor can raise the bar to exploit Ramy’s weaknesses. It all hangs on the delicate blade of a knife.
You can watch Iain Valliere’s full breakdown on tackling Big Ramy at Mr. Olympia 2021 by watching our latest GI Exclusive interview segment above!
3 Awesome Benefits to Supplementing With CBD!
Can CBD take your gains to the next level?
Cannabidiol, better know by its more popular abbreviation CBD, seems to be all the rage these days. So many individuals have been singing the praises of CBD from Joe Rogan to the average Joe looking to help with aches, pains, and even more serious ailments.
While many may look at marijuana as a drug, the reality is that the CBD portion of the substance has some very helpful effects for those seeking to heal not only their bodies, but their minds as well.
As a martial artist and fitness enthusiast, the reality of training is that you tax your body to produce a better version of yourself. That means hours of time on the mat shadow boxing, hitting the heavy bag, hitting the mitts, and grappling. But that’s not all. Strength and conditioning is also a big priority to keep the body in top form. From barbell squats, to the bench press, to dumbbell rows and even sprints, pushing the body to the limit in order to reap massive benefits has always been a mainstay for a martial artist.
The problem is, all that training eventually takes its toll on your body. The stress you put yourself under to learn new techniques and build a body ready for combat can be truly daunting. Because of such arduous training, its absolutely paramount for a martial artist to recover and rebuild their damaged bodies.
Enter CBD.
CBD has a host of different benefits that are perfect for anyone involved in fitness, bodybuilding, martial arts or anything that involves pushing your body and mind to the limit.
You can also check out our review guide for the top 6 CDB supplements for pain relief in bodybuilding right here.
Let’s break down the benefits of CBD:
Pain Relief
Perhaps one of the most important aspects of CBD is its ability to relieve chronic pain. For those who train their bodies day in and day out, pain inevitable. According to Health Line:
“Studies have shown that CBD may help reduce chronic pain by impacting endocannabinoid receptor activity, reducing inflammation and interacting with neurotransmitters (1).
“One study of 47 people with multiple sclerosis examined the effects of taking Sativex for one month. The participants experienced improvements in pain, walking, and muscle spasms. Still, the study didn’t include any control group and placebo effects cannot be ruled out (2).”
CBD Can Reduce Symptoms of Anxiety and Depression
Pain relief isn’t the only benefit of CBD. The substance has also been used to great affect in reducing symptoms of anxiety and depression in individuals. The stresses of being a professional athlete can be truly daunting not only on the body but the mind as well. Having a dose of CBD to bring things into balance mentally can help when you’re pushing through your next training session.
From Health Line:
“The group that received the CBD had significantly less anxiety, cognitive impairment and discomfort in their speech performance, compared to the placebo group (3). “
Can Reduce Cancer Related Symptoms
CBD has also been helpful in regards to cancer related symptoms including nausea, vomiting, and pain. This in and of itself demonstrates the power of CBD to aid in recovery even from chronic sickness.
“Those treated with an extract containing both compounds experienced a significant reduction in pain compared to those who received only THC extract (4).”
With so many benefits it’s easy to see why so many individuals are hopping on the CBD bandwagon. Combining a healthy diet, exercise, and CBD supplementation can go a long way to making you the best version of yourself you can be!
That said, check out some of the products from cbdMD. A company built on enhancing the overall quality of life for its consumers, while also bringing awareness and accessibility to CBD, cbdMD provides premium and innovative products to the market. One such topical is cbdMD Freeze Roller, a gentle, fast-drying gel perfect for relieving muscle and joint pain with the cooling relief of menthol and the soothing power of Superior Broad Spectrum hemp extract for one of the highest quality topicals around.
cbdMD Freeze Roller combines the instant cooling relief of menthol with the soothing power of Superior Broad Spectrum hemp extract for the best fast-drying gel to relieve muscle and joint pain.
Check out our list of the Best CBD Supplements for more awesome muscle and recovery products to enhance your training and performance as a bodybuilder and athlete.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Source:
Healthline
3 Ways To Save Your Knees On Leg Day
You can’t workout if you don’t have knees to stand on.
When it comes to training injuries there’s no doubt that the most common, not to mention most irritating, are knee injuries. There’s nothing worse than to fall prey to a knee injury, particularly since it will slow a great deal of your progress. If you looking to have some mammoth wheels, some well defined quads and massive calves then a knee injury will kiss all that goodbye. With a knee injury your progress with the squat, deadlift, and numerous other exercises will be halted.
But it doesn’t have to be that way. The thing about knee injuries is that the occurrence is so common that there has been plenty of research into injury prevention. If you’re looking to hit the gym hard on leg day without having to worry about injuries, then do yourself a favor and take some of these tips under consideration.
It’s All In The Warm Up
First thing’s first, if your warm up looks like crap then your knees are likely to end up feeling the same way. If you want to ensure that you’ll have healthy knees after a hard training session then you better be sure to warm up properly. The key is not to jump into the deep end and start lifting heavy right off the bat.
Take your time with the warm up and use lighter weight, being sure to work on form and technique before all else. This will get your muscles prepped for the hard training to come and the mental focus on form will have you perfecting the movement even as you move up in weight. Try some leg extensions at a lighter weight and get the blood pumping before deciding to hit the leg press.
No Lockout Needed
Locking your knees during exercise can ultimately spell trouble for your joints by the end of your training session. Keeping a slight bend in the knees will prevent all the weight from being transferred to the joints. The whole point of training is to build the muscle not to stress your joints beyond repair. Keeping that tension will help work the muscle itself as well as save your joints from punishment.
Choose Your Cardio Wisely
Yes, cardiovascular training should be apart of your routine as a bodybuilder, but many people go about cardio training the wrong way. They believe that you have to do long distance running on the road or treadmill to get in their cardio. A better way to perform your cardio training is to pick an exercise and equipment that will supplement your leg training.
The elliptical and the stationary bike are two pieces of equipment that provide less stress on the knees as well as offering the cardio benefits you need. Running is a high impact activity. When you’re going to squat you don’t want to be worried about shin splints and other running related issues. Your legs should be fresh and strong in order to complete the workout to the best of your ability. That means when you decide to do your cardio choosing low impact exercise machines like the elliptical and the bike are key to better performance.
What nagging injuries set you back during your training? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Best Knee Sleeves For Powerlifting & Compression (Updated 2021)
The best bodybuilding knee sleeves and best knee sleeves for lifting can greatly enhance compression and support for all those big lifts.
Our knees may be tough joints. They do support our large frames all day after all. But even the strongest things start to wear down and that loss of stamina could lead to imbalances and poor support ultimately leading to injury. Knee sleeves are incredibly useful tools when it comes to weightlifting, powerlifting, and Strongman, where so much load is compressed onto your poor knee joints.
We’ve put together a list of the Best Knee Sleeves for 2021 to help with your powerlifting, bodybuilding, and other lifting needs. The right knee sleeves can help you feel less vulnerable and stronger to tackle all of those big lifts.
Best Knee Sleeves For 2021
Best Overall Knee Sleeve
The best overall knee sleeve will work to offer great compression and support and allow for functional movements and more endurance based workouts, while still being useful for heavy lifts.
SBD 5mm Weightlifting Knee Sleeve
SBD brings this amazing weightlifting knee sleeve designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use. An anti-microbial inner lining is matched by an abrasion resistant exterior lining for optimal protection against wear and tear. Registered and developed with help from elite athletes, coaches and other health professionals, this sleeve is approved for all competitive use including USPL, IPF, IWF, and was approved for the USPA in 2021.
SBD 5mm Weightlifting Knee Sleeve is made of 5mm high grade neoprene and four-way stretch fabric with reinforced seam construction for the best in injury prevention.
Pros
Top quality knee sleeve designed from elite athletes and other professionals
Very durable and built to last, the high-grade neoprene is reinforced to tackle wear and tear
Approved for all competition is a huge plus
Cons
It is on the expensive side for knee sleeves
You can only buy directly from their website
Price: $90.00
Check out our individual review for SBD Knee Sleeves here!
Best Bodybuilding Knee Sleeve
The best bodybuilding knee sleeves will work to provide support for those movements essential to sculpting and toning without the fear of injury or unwanted knee pain.
Mava Sports 7mm Knee Sleeve
This knee sleeve from Mava offers a 7mm compression sleeve to work on full support to ensure injury prevention, promote muscle and joint health, and offer optimal stability. Anatomically shaped for performance, they provide the right amount of support and compression to offer maximum comfort and relieve stiffness and soreness after any big lift. These strong neoprene knee sleeves will allow you to achieve more from all of your sessions. USPA approved, Mava also prides themselves on great customer service.
Mava Sports 7mm Knee Sleeve works to provide full support and injury prevention for the best comfort to relieve stiffness and soreness.
Pros
Offers great support and maximum comfort so your lifts are more mobile and aren’t stunted by a bulky sleeve
Being USPA approved is a bonus for competitors
Cons
The sizing tends to be slightly off
Being thick may provide comfort but it also doesn’t wick moisture away as well as it could
Price: $33.99
Best Knee Sleeve For Squats
Squatting can cause real discomfort at times, especially with your knees responsible for holding and moving so much weight. The best knee sleeves for squats will help with pain and swelling so you never have to halt those PRs.
Rehband Rx 5mm Knee Sleeve
Rehband Rx knee sleeve allows you to feel more confident and secure with any activity with this classic 5mm design to provide knee support, comfort, flexibility, and compression. The 3-D contoured design is based on the contour of the leg so it is an anatomical fit instead of an angled tube. Providing reinforcement all around the knee, it allows for optimal range of motion for whatever your sport. As a dependable creator of knee sleeves since 1955, Rehband always keeps the customer in mind and these are the best knee sleeves for squats.
Rehband Rx 5mm Knee Sleeve is a 3-D contoured design for the best reinforcement and optimal range of motion.
Pros
The 3-D design allows for a more comfortable fit
The range of motion is great for all lifts
Made from a trusted and reputable company
Cons
Sizing tends to be off which can cause discomfort
Tend to be a slightly thicker than others so circulation may become a problem
Price: $23.95-$51.83
Best Knee Sleeve For Powerlifting
Powerlifters are always putting their bodies under immense amount of stress with massive weight and the same movements. The best knee sleeves for powerlifting will provide comfort, support, and durability for all of those massive lifts.
SBD 7mm Knee Sleeve
SBD offers another great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.
SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Pros
Top-tier product in terms of quality and longevity
Very effective design from elite athletes and other professionals
Fully approved for competitive use is a huge plus
Cons
This sleeve is on the expensive side
Only available through their website
Price: $82.50
Check out our individual review for SBD Knee Sleeves here!
Best Knee Sleeve For Warmth & Compression
The right knee sleeve for warmth and compression will be comfortable and make you feel as though you are getting everything you want and more out of a great knee sleeve to aid in all things exercise related for better support, blood flow, and protection.
Sling Shot 7mm Knee Sleeves By Mark Bell
Mark Bell brings Sling Shot 7mm knee sleeves to the table with years of experience as a professional powerlifter, coach, and fitness expert. This strong 7mm thick level 3 neoprene provides for compression with solid rebound to really maximize weightlifting loads. The patented design allows for comfort and convenience and is great for providing warmth to keep you lose and limber yet stable. The benefit of promoting body awareness is great as it works to assist neighboring parts of your body as well. Overall, the added stability will promote confidence with lifting more weight.
Sling Shot 7mm Knee Sleeves By Mark Bell is a strong and thick neoprene sleeve great for comfort and convenience.
Pros
They are lighter than others but offer the same support
Level 3 neoprene is high quality and ensures durability
They are top of the list for warmth
Cons
Expensive product and are of average quality overall when compared to others in the similar price range
Price: $83.00
Benefits Of Knee Sleeves
Knee sleeves have the potential to greatly influence your lifts and give you confidence in knowing you are protecting those vulnerable joints. Benefits of knee sleeves include:
Add nice compression: By adding compression, you work to reduce pain and decrease swelling.
Increase blood flow: This will boost circulation for better movements and less pain in those vulnerable joints by preventing lactic acid build up (1).
Ensure efficient recovery: More healthy blood and oxygen flow, with less lactic acid build up, leads to better recovery for faster bounce back (2).
Support muscles: Knee sleeves support the muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve athletic performance (3).
Prevents future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.
Choosing The Right Knee Sleeve
When looking at the right knee sleeve, you want to look at a number of factors including:
Your knee sleeve should fit just right and be snug. You don’t want it to be too tight so that it restricts movement and blood flow, but you also don’t want it to be too loose so it doesn’t give you the most in terms of intended use. The right fit will be snug and comfortable while also feeling supportive.
Looking for comfortable material is vital because you are moving and working out in this sleeve constantly. You don’t want to suffer through some uncomfortable and hard to use material. Finding the best option may require trial and error for comfort but the right one is out there.
Depending on the knee sleeve, the right amount of padding can ensure comfort and fit, and while some may be bulky, there are those more sleek looks that still provide great padding and support. This can affect your mobility and overall movement.
Knee sleeves typically come in 3mm, 5mm, and 7mm and knowing which one will work for you is important when looking to choose. A 3mm sleeve is great for those endurance athletes since it is lighter and helps with the necessary movements. For those all around fitness folks, a 5mm sleeve works great for it is thick but still allows for proper movements with physical activity. Finally, the 7mm sleeve offers additional support and is used by heavy lifters who rely on their knees to hold a lot of weight.
How We Choose
When looking at the best knee sleeves, we first made sure the overall quality of the sleeve was there. You deserve to have the best quality knee sleeve possible and the material and durability are what matter most, especially with the wear and tear brought on by exercise. We then look at the additional features like padding, overall fit and feel, and any other additional bonuses that come with the respective knee sleeve. We finally look at price. We know fitness equipment can get expensive but it is important to find the right knee sleeve at an affordable price.
FAQ Section
What is the best knee sleeve?
SBD 5mm Weightlifting Knee Sleeve. This amazing weightlifting knee sleeve is designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use.
Is a knee sleeve the same as a brace?
Knee sleeves are not knee braces as sleeves work to provide compression and support to the knee and surrounding muscles, tendons, and ligaments during exercise or everyday activities to protect this vulnerable joint.
How tight should my knee sleeve be?
You want your knee sleeve to be a firm fit while not totally limiting and restricting blood flow. Too tight can be uncomfortable and too loose just won’t do what it is supposed to.
Wrap Up
The best knee sleeves will work wonders on your knee pain by offering support and stabilization all while boosting confidence and promoting more weight in your lifts. Don’t let vulnerable joints or imbalanced muscles take away from what could be a quality lift. Check out these best knee sleeves for maximum comfort and support and keep yourself as safe as possible while still seeing big gains.
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References
Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)