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Arnold Schwarzenegger Will Not Attend Arnold Classic UK After Suffering Leg Injury
Arnold Schwarzenegger has been seen with a mysterious leg brace in recent updates.
Arnold Schwarzenegger has been getting his events underway in recent weeks. On Sept. 25, the Arnold Classic 2021 took place in Columbus, OH. It saw Nick Walker take home the prize in Men’s Open and Arnold himself was there to provide commentary on the broadcast and hand out awards. That will not be the case this weekend.
The Arnold Classic UK 2021 will take place this weekend in Birmingham, England. Competitors like Nathan De Asha and Tim Budesheim are scheduled to appear but there will be a glaring emptiness. Schwarzenegger announced that he will not travel to the event this weekend.
“Arnold UK Announcement
I’m sad to announce I won’t be able to see the @arnoldsportsuk in person this year. The team has done such a fantastic job, and I’ll be 100% with you guys virtually, doing my q and a and using technology to be at the event. I can’t wait to see you in person next year.”
Arnold Schwarzenegger will not be there in person but vows to be available virtually throughout the entire event. The reason the best bodybuilder of all-time will not be at the event was not released but he was seen in a leg brace in his Instagram post. The injury has not been disclosed at this time.
During the broadcast in Columbus, Schwarzenegger seemed healthy and in good shape. This injury might have happened in the time between the two events. While he will not travel to England, Schwarzenegger could try to make it to the biggest event in bodybuilding next weekend in Orlando.
There are many in the comments’ section of his post that are prompting Schwarzenegger to get well soon. It will be interesting to see if more details are released on the specific injury or when it was suffered.
Schwarzenegger will be absent this weekend but Sylvester Stallone, Ronnie Coleman, and Dolph Lungrend are expected to make an appearance. Coleman recent received the Arnold Classic Lifetime Achievement Award last weekend.
This is Arnold Classic UK is another event brought together by Arnold Schwarzenegger while joined by Eddie Hall and Stephen Olexy. There are a total of five divisions that will be competing and they are Men’s Open, Classic Physique, Men’s Physique, Bikini, and Fitness. Winners will gain qualification to the 2022 Olympia.
While Schwarzenegger will not physically be at the event, he will certainly be present in some aspect. This event remains one to watch and will be an exciting weekend in England.
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7 Common (But Lethal) Fitness Mistakes You Need To Avoid
Avoid These 7 Fatal Training Mistakes
Making mistakes is unavoidable while you’re learning something new, but if you don’t improve on these errors and keep doing them for an extended time, they can lead to fatal injuries.
In this article, we’ll be listing out the seven most common mistakes which people make in the gym. We hope you reflect on these errors and fix them if you’re committing any of them.
Not Warming Up
Most people make their first mistake as soon as they enter the gym and go right into the workouts. Not warming up your muscles before you start a workout can lead to muscle pulls, tears, and other injuries.
Before you get into a training session, make sure you’re stretching and warming up your muscles. Each warm-up session should last 10-15 minutes to prime your muscles for a workout.
Ego Lifting
Ego lifting is one of the most common phenomenons in gyms around the world. People try to lift heavier weights than they can handle. While you might get away with it a few times, your luck will surely run out sooner or later.
Iron is one of the best humblers. It’ll teach you your place if you don’t treat it with respect. Leave your ego at the door when you enter the gym or you might end up paying a big price for it.
Going “Raw”
The trend of lifting weights raw is seeing an uprise. Bros try to better each other by lifting heavier weights without using any gear like weightlifting belts, straps, sleeves or wraps. It’s understandable if you’re prepping for a raw lifting contest but if you’re doing it for the fun of it, a disaster is right around the corner.
Using gym gear can help eliminate unnecessary tension from your secondary and supporting muscles. Using support equipment doesn’t only help in avoiding injury, but also helps in better recruitment of the primary muscles groups.
Turning Dietitian
Fitness mistakes aren’t limited to the gym. Many people turn into pro dieticians and start designing diets for themselves. Some of these people end up shuffling their daily macro intake which does more harm than good. If you don’t know what you’re doing, it’s a better idea to hire a coach to design your diet and training plans.
Putting Form On The Back Seat
Some people confuse bodybuilding with weightlifting and think that they need to lift the heaviest weights possible to build muscles. In bodybuilding, the form takes the front seat while weights are in the back. Your goal is to break the muscle tissue using the right form.
Rest Is For The Weak
The passion for building muscle can be overwhelming. You need to remember that no matter how hard you train or how good your diet is, you won’t see the results until your muscles recover and recuperate from your workouts.
Juicing Up
It’s no secret many pro bodybuilders are on steroids. Beginners are prone to falling into the roid-trap. Some young people are influenced by the gym bros to start a cycle. Juicing up isn’t right for most people, and we advise our readers to avoid getting into it.
Header image courtesy of Envato Elements
Are you making any of these mistakes?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Perform The Jefferson Deadlift
The Ultimate Deadlift Variation That Builds Serious Strength
While the Jefferson deadlift is not the most conventional-looking resistance training exercise, it is certainly one of the best for developing full-body strength.
It is a particularly useful exercise for powerlifters and strongmen as well as individuals who suffer from back pain. However, the majority of lifters will benefit from regularly performing the Jefferson deadlift.
This article will begin by highlighting the benefits of the Jefferson deadlift and explain why you should consider doing it.
It will then move on to outline Jefferson deadlift technique, common errors to look out for, and a number of programming considerations.
The Benefits Of The Jefferson Deadlift
This section will highlight four unique benefits associated with the Jefferson deadlift.
1) Develops Asymmetrical Strength
Due to the asymmetrical stance used in the exercise, a large amount of balance, coordination, and stability are required throughout.
With regular practice, all of these components will significantly improve which can positively impact injury risk.
2) Increases Anti-Rotational Strength
With the feet placed in a staggered position, the torso must rotate so that the chest and hip stay in alignment with the feet.
This places a great demand on an array of core muscles that must engage to prevent rotation during the lift. With regular practice, these muscles will adapt and strengthen.
3) Multiplanar Exercise
One of the most unique benefits of the Jefferson deadlift is the fact that it is a multiplanar exercise – this simply means that movement occurs in more than one plane of motion.
Most lifters are familiar with lifting in the sagittal plane (i.e squats and conventional deadlifts), however, the Jefferson deadlift challenges the lifter by taking them out of the comfortable sagittal plane.
4) Reduced Shear Force
A common concern with deadlifts is the shearing and compressive force that can be placed on the low back.
However, due to the mechanics of the Jefferson deadlift, this force will be significantly reduced thus decreasing injury risk.
Why You Should Perform The Jefferson Deadlift
There is undoubtedly great value to be found in the conventional compound lifts such as the squat, deadlift, and bench press.
However, the Jefferson deadlift is different from these traditional-style lifts and works the muscles of the body in a very unique way.If you don’t believe this to be true, just listen to world-record holder Dave Dellanave who once said “it gives you a lot of things that other, big, heavy, typical lifts don’t”.
The exercise involves a combination of rotation, hip hinging, asymmetry, and heavy weight.
The Jefferson deadlift is fairly akin to the trap bar deadlift in that it reduces shear force on the low back, however, there are few other deadlift variations that work multiple planes, rotation, and asymmetrical strength.
To execute the Jefferson deadlift one foot will be placed in front of the bar while the other foot will be behind the bar.
Because the feet are staggered in this way, the trunk of the body rotates in order to face the same direction as the feet.
Furthermore, to keep the chest up and to prevent trunk rotation during the lift, the core muscles will be heavily recruited.
Working in multiple planes of motion can help to keep us mobile and strong thus reducing the risk of injury.
Often when it comes to asymmetrically-loaded or anti-rotational exercises, individuals use light weight only and don’t see the need for heavy lifting.
The perfect example of this is performing a single-leg deadlift with a light kettlebell or dumbbell having already completed sets of heavy deadlifts.
However, if you aspire to properly develop core strength, there is benefit in lifting heavy (1). The Jefferson deadlift is therefore the perfect option as a great amount of weight can be added to the bar.
Finally, those who have hit a plateau may find that performing the Jefferson deadlift allows them to start making progress, once again.
Additionally, because the Jefferson deadlift reduces the forces placed on the back, it may be an excellent alternative for those with back pain.
Muscles Worked During The Jefferson Deadlift
Some of the major muscle groups involved in the Jefferson deadlift include:
Abdominals
Adductors
Glutes
Hamstrings
Lats
Lower Back
Obliques
Quadriceps
Trapezius
Upper Back
Considering that exercise is a deadlift variation it works many muscles in the posterior chain including the glutes, hamstrings, calves, and low back (2).
In addition to the lower posterior chain muscles, the quadriceps also powerfully contract to extend at the knee.
Finally, there are many core muscles that must engage to prevent rotation and provide stability throughout.
How To Perform The Jefferson Deadlift
Although the exercise looks a little complex, it is not particularly difficult to set-up and execute. To effectively perform the Jefferson deadlift, work through the following coaching points:
Begin by straddling the bar placing one foot in front of the bar and the other behind
Ensure that the feet are approximately shoulder-width apart
Using a shoulder-width grip, push the hips backward and reach down to grab the bar
Before lifting, push the chest up and actively engage the core muscles
Drive your feet into the floor to lift the bar while keeping the knees out
Continue the lift until you are fully standing
After completing prescribed reps, swap legs and repeat
There are a number of different deadlift grips that are commonly used, therefore, feel free to experiment until to find out which one works best for you.
Be aware that with the reverse grip (one hand over, one hand under), you should alternate hand orientation with each set to avoid developing asymmetries.
It is for the same reason that you must alternate legs when performing sets of the Jefferson deadlift.
However, there is an exception to this rule. For those who have severe asymmetries or imbalances, like scoliosis, it may be worthwhile to train using the side that feels more comfortable.
Always consult a doctor before proceeding with physical training.
As highlighted, the Jefferson deadlift shares specific characteristics as the trap bar deadlift. Therefore, the Jefferson deadlift should actually look more like a squat than a hinge.
This explains why this exercise is sometimes referred to as the Jefferson squat.
If you excessively hinge during this exercise, you may put yourself at a mechanical disadvantage and consequently may not lift to your full potential.
That said, this is entirely dependent on anthropometry or, in simpler terms, your body proportions.
While some lifters Jefferson deadlift will look very similar to the trap bar deadlift, other lifters may struggle to find the same leverage which will cause the lift to be much more rotational.
Every lifter is different. With that in mind, if you are struggling with leverage be willing to play around with your technique to determine what works best for you.
Common Technique Errors
It is clear that the Jefferson deadlift has the potential to substantially develop strength, however, it is imperative that this exercise is performed with good technique.
Not only will poor technique hamper strength development and negate a number of these aforementioned benefits, it may also increase your risk of injury.
The most common error is allowing the rear foot to lift from the floor. Doing this shifts much on the strain onto the front leg rather than sharing the load between the two.
This exercise should load both the front and rear leg equally. Unequally balancing the load will make the movement less stable and efficient while potentially increasing injury risk.
Typically, this error occurs because the lifter has placed the rear foot too far back which forces the heel to lift.
Therefore, to avoid this error, ensure that feet are in line with each other and approximately shoulder-width apart.
When To Program The Jefferson Deadlift
This section will make recommendations for specific populations who may benefit from utilizing the Jefferson deadlift.
As touched on previously, due to the reduced shear and compressive forces placed on the low back, the Jefferson deadlift is an excellent exercise for those with back pain.
Some coaches have found that by performing the Jefferson deadlift for a couple of weeks, lifters have been able to return to conventional deadlifts without experiencing pain.
When it comes to strength development, it is inevitable that you will hit a plateau at some point. Varying the exercises that you perform has been found to be a highly effective way of recommencing progress (3).
As a result, if you are struggling to add weight to your conventional deadlift it may be wise to program the Jefferson deadlift into your training.
This simple change will alter the training stimulus and facilitate improvements in your conventional deadlift.
Lastly, because the Jefferson deadlift places a large demand on the quads, it can be used as an accessory exercise to help add size to your legs.
Final Word
The Jefferson deadlift is a superb exercise variation that will comprehensively build strength, reduce the chance of injury, and protect the lower back.
To maximize improvements, it’s important that the exercise is performed with good form. That said, some individuals may need to experiment with their technique to get the most out of the Jefferson deadlift.
References:
1 – Hamlyn, Nicolle; Behm, David G.; Young, Warren B. (2007-11). “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities”. Journal of Strength and Conditioning Research. 21 (4): 1108–1112. doi:10.1519/R-20366.1. ISSN 1533-4287. PMID 18076231.
2 – Martín-Fuentes, Isabel; Oliva-Lozano, José M.; Muyor, José M. (2020-02-27). “Electromyographic activity in deadlift exercise and its variants. A systematic review”. PLOS ONE. 15 (2): e0229507. doi:10.1371/journal.pone.0229507. ISSN 1932-6203.
3 – Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
Best Free Weights For Strength & Endurance Goals 2021
These free weights including dumbbells, kettlebells, and barbells can affect your home workouts for the best strength and endurance goals.
With our desire to gain strength and size, while also building endurance and enhancing our aerobic capacity, the right equipment is a must and free weights are what we need. Not only can we get a great workout with a solid set of dumbbells, a well-made kettlebell, or top tier barbell, but we can also beef up our home gym for the best gains around. With the ability to have a stellar home workout while also tackling things like muscle imbalances and building mind-muscle connection, free weights are the best way to see serious gains.
We’ve put together a list of the Best Free Weights for 2021 so you can beef up your home gym for the best at-home workouts. With the right equipment, you will have all the tools necessary to build strength and endurance for all your fitness goals.
Best Free Weights For 2021
Best Free Weights Set
A free weights set can give us the essentials without needed to look all over for different equipment. A complete set of high-quality equipment is what we need to thrive for any great home workout.
RUNWE Free Weight Set
RUNWE Pure Steel Free Weight Set is a set of safe and durable steel dumbbells with a barbell counterweight device for easy adjusting of the weights. With both dumbbells and a barbell, you can work to perform multi-functional exercises great for your home or wherever you choose to workout. With multiple weight settings ranging from 40 lbs. to 110 lbs., these plates are easy to take on and off for an effective workout. An ergonomic grip allows for the best in terms of grip and stability.
RUNWE Free Weight Set is a durable set with adjustable dumbbells, a barbell, and complete set of weights perfect for multi-functional exercises.
Pros
Great set of adjustable dumbbells and a barbell
Nice grip for ease and stability during lifting
Perfect set for multi-functional exercises
Cons
Adjusting may take time to change out different weights
May not be as heavy as some would like
Price: $159.99
Best Dumbbells
Dumbbells are great for compound and isolation exercises as we look to build not only strength and size, but also focus on muscle imbalances for a well-rounded physique.
papababe Dumbbells
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Pros
Great for exercise and seeing results for strength and fat loss
Easy storage for convenience
Solid cast iron and rubber coating ensure durability and protection
Cons
Can be an expensive option
May have a strong scent
Price: $69.99
Best Adjustable Dumbbells
A full set of dumbbells can take up too much space but adjustable dumbbells provide the same benefits with the convenience and ease of less clutter.
Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Pros
Unique dial system with weight ranging from 5-52.5 lbs.
Combines 15 weight sets into one for lifters and strength athletes
Saves you time and space with a convenient set that is cost effective
From a reputable company in Bowflex
Cons
Slightly bulky so have to modify some exercises
Grip material on the handle could be longer for a better overall grip
Price: $399.00
Best Kettlebell
A kettlebell is one of those tools to boost strength, size, and endurance by working to allow for the best in terms of high intensity movements and those that are more functional.
Kettlebell Kings Powder Coat Kettlebells
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Barbell
For those looking to build serious strength and size, particularly in a bulking phase, a barbell allows you to pack on the weight so you get the most bang for your buck when it comes to building real muscle.
American Barbell 20KG Training Bar
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Price: $325.00
Check out our individual review for American Barbell 29kg Training Bar here!
Best Medicine Ball
A medicine ball works great for compound movements like squats, or more isolated movements like those for your core. Used for a warm-up or an exercise, this is a great tool to have.
SPRI Dual Grip Medicine Ball
Medicine balls are great tools for all sort of workouts from circuit style to core work and SPRI offers a great selection of medicine balls of varying weights. The dual-handle easy-grip makes rotational exercises easier to do while other circuit style workouts can be performed with a better grip. This is the perfect choice for ab routines, cross upper body patterns, and dynamic lower body drills and includes an exercise guide.
SPRI Dual Grip Medicine Ball works great for a variety of workouts with a great grip and good durability.
Pros
The dual handle design is great for any workout
The variety of weight to choose from allows for your own designed workouts
With the exercise guide as well, this is set at a good price
Cons
The ball itself does tend to get slippery at times so working on a solid grip can be challenging
A strong rubber odor was observed in early uses
Price: $64.11
Best Weight Plates
The right set of weight plates can allow you to load your barbell with as much weight as you want so you build muscle with a host of exercises and a range of different weight.
XMark Texas Star Olympic Plates
XMark Texas Star Olympic Plates are a trusted brand of plates that are tough and durable for the best quality. Made from premium all-natural virgin rubber, these will maintain their bold color and offer the best protection. A stainless-steel insert allows the plates to easily slide on and off of any bar. With weights totaling 115 lbs., included with this set are two 25 lbs. plates, four 10 lbs. plates, four 5 lbs. plates, and two 2.5 lbs. plates.
XMark Texas Star Olympic Plates are tough and durable and include plates ranging from 2.5 lbs. to 25 lbs. totaling 115 lbs.
Pros
High quality and tough for the best durability
Steel inserts allow for easy sliding off the bar
Good set of weights for working out
Cons
More weight may be necessary for some
Price: $344.00
Best Bumper Plates
Bumper plates allow for Olympic style lifting and can offer protection to your floors by having that rubber coating. These are versatile and great for an exercise like the deadlift.
AMGYM Bumper Plates
AMGYM Bumper Plates are made with 100% high-density rubber that are durable and offer low bounce to protect your floors against any abuse or dropping. Expertly designed stainless steel inserts keep these firmly on the bar for whatever training you do, whether that be heavy lifting or something more high intensity based. With 160 lbs. total weight, this set comes with two 45 lbs. plates, two 25 lbs. plates, and two 10 lbs. plates that fit all Olympic barbells with 2-inch sleeves.
AMGYM Bumper Plates are a complete set totaling 160 lbs. and are expertly designed steel with high-density natural rubber to protect against abuse.
Pros
High density rubber great for durability and to protect your floors
Good amount of weight to get started with lifting
Steel inserts keep the plates firmly on the bar no matter the exercise
Cons
For heavy lifters, more weight may be required
Price: $404.99
Benefits Of Free Weights
The benefits of free weights can greatly influence your gains and lead to increased growth and endurance, depending on what your goals may be. Benefits of free weights include:
Increase strength and size: The right equipment can build muscle and lead to greater hypertrophy so you see the best in terms of strength and size (1).
Higher intensity work: Without being confined to a machine, you can elevate the speed of your workouts to get your heart rate going for a real endurance workout.
Versatility and specific movements: Free weights offer the ability to perform a workout in different ways to target sport specific and more functional movements.
Great home gym: With all of the equipment needed to see gains, you can assemble a great home gym to tackle all of your goals.
What These Free Weights Can Do For You
Dumbbells allow you to perform exercises safely and effectively as you look to add resistance to compound and isolation movements. They are great for those looking to adjust symmetry and fix any muscle imbalances (2,3).
Kettlebells
Kettlebells work to offer a full body workout in order to promote strength and power while also elevating your heart rate for higher intensity work. They can also improve balance and stability and enhance mind-muscle connection (4,5).
Barbells are great for more functional movements and for those looking to really pack on the weight for serious size. Versatile enough to challenge you, yet heavy enough for better hypertrophy, you can do a lot with barbells for an effective workout (6).
Medicine Balls
Medicine balls are awesome for core training but also for total body conditioning. With the ability to enhance athleticism, having the right medicine ball can improve your gains in a number of areas.
Plates allow you to adjust weight accordingly for whatever workout comes your way. Either weighted or bumper plates, each will offer a unique way to workout so you can see the desired gains you want.
How We Choose
When looking for the best free weights, we first look at the reputation of the brand and the companies representing each product. You deserve to have the best equipment possible and each brand should be working for you. We then look at what equipment you should be using to maximize your gains because certain equipment is better than others. Knowing what you want out of your own goals is important for this section because this will determine what equipment you are looking for. Lastly, we look at price. It is possible to find the right products at the right price to not break the bank.
FAQ Section
What is the best free weight set?
RUNWE Pure Steel Free Weight Set. This is a set of safe and durable steel dumbbells with a barbell counterweight device for easy adjusting of the weights. With both dumbbells and a barbell, you can work to perform multi-functional exercises great for your home or wherever you choose to workout.
What is the difference between using free weights and machines?
Using machines can provide for more stability and balance when performing these exercises. What free weights can do is challenge you to really work on stability while also fixing certain imbalances by working each muscle with an isolation exercise, an example being bicep curls.
How do I decide which free weights are the best to buy?
Knowing your goals are important with this. While it would be a luxury to have all of these options, think about your training routine and really work to nail down what equipment would maximize your gains the most. If you want to build more strength, maybe a barbell is better. For more higher intensity work, a kettlebell may be a better option for you.
Wrap Up
The best free weights will allow you to target all areas of growth that you want to most. Rounding out a nice home gym is important and should not be overlooked when it comes to building strength, size, and endurance. Finding the right free weights can be challenging but it is absolutely possible with the right approach to assembling only the best equipment. Check out this list of free weights and start to get your home gym ready to produce serious gains.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Schott, N.; Johnen, B.; Holfelder, B. (2019). “Effects of free weights and machine training on muscular strength in high-functioning older adults”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
2021 Arnold Classic UK Preview
Here is a complete preview and list of competitors for the upcoming Arnold Classic UK.
It has been nearly a week since Nick Walker took home the prize for Men’s Open at the Arnold Classic 2021. From Oct. 1-3, competitors will be vying for another championship — the Arnold Classic UK 2021.
This event will take place this weekend in Birmingham, England. This is another event brought together by Arnold Schwarzenegger while joined by Eddie Hall and Stephen Olexy. There are a total of five divisions that will be competing and they are Men’s Open, Classic Physique, Men’s Physique, Bikini, and Fitness.
Nathan De Asha headlines the Men’s Open division. He enters the competition as the favorite and has the resume to back it up. This year, he took home the prize at the Europa Pro, defeating the likes of Roelly Winklaar.
Tim Budesheim, who finished third at the Europa Pro, will also compete for a title at the Arnold Classic UK. Samson Dauda is considered a dark-horse contender heading into the event. He has a high ceiling but has not yet picked up a victory as a pro. It will be interesting to see if the first one can come on a big stage.
This event will earn the Men’s Open winner a trip to the 2022 Olympia. Here is a full list of competitors that will take the stage this weekend.
Men’s Open
Gabor Berek
Tim Budesheim
Roberto Buonomo
Jamie Christian-Johal
Kuba Cielen
Samson Dauda
Nathan DeAsha
Patrick Johnson
Theo Leguerrier
Marek Olejniczak
Joe Seemen
Ole Kristian Vaaga
Krystian Wolski
Fitness
Kate Errington
Classic Physique
Ryan Cartwright
Jack Connor
Vincent Craine
Shane Cullen
Michael Daboul
Men’s Physique
Sean Carroll
Jack Davies
Youcef Djoudi
Ryan-John Baptiste
Rory Gissing
Xiao Long Hong
Romane Lanceford
Maxime Parisi
Tyler Smith
Omar Suleiman
Ryan Terry
Dawid Wachelka
Emile Walker
Bikini
Anastasia Gonzalez Andreu
Phoebe Hagan
Jessica Kavanagh
Noora Mahonen
Ottavia Mazza
Ewelina Szala
Petra Voldanova
Jade-Kelsie Wolfenden
We will have fun updates and results from the Arnold Classic UK 2021 provided throughout the weekend. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Hafthor Bjornsson Wants Logan Paul To Be His Next Fight
Hafthor Bjornsson said Logan Paul should be his next fight on recent podcast.
The Paul Brothers have recently taken over the boxing world. This includes Logan Paul taking on Flyod Mayweather in an exhibition match and Jake Paul defeating the likes of Tyron Woodley. Now, Hafthor Bjornsson could have an eye on the biggest sensation in the sport at the moment.
On Sept. 23, Bjornsson was a guest on the “Impaulsive” podcast hosted by Logan Paul. This is a platform where the Paul brothers have called out some big-name competitors and it was Bjornsson’s turn to make a suggestion — and he did not mince words.
“You should challenge me next,” Bjornsson said.
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The exchange between the two boxers was laid back and light. Paul even referenced the size of Bjornsson compared to himself and rightfully so.
There are some similarities between these two athletes. Paul became a big name on YouTube before transitioning into the world of boxing. Bjornsson began as Gregor Clegane aka The Mountain in Game of Thrones. Now, they have both become names in boxing to keep an eye on moving forward.
While the two competitors might have some similarities, there is one glaring difference — their size. Paul stands at 6-foot-2 and weighs 190 pounds. This is significantly smaller than Bjornsson, who is 6-foot-9 and weighed in at 321 pounds prior to his fight with Larratt.
This is something that Paul mentioned during their exchange on the podcast.
“The thing is, if you crack me once bro, I’ve seen your sparring videos, your training videos, if you hit me with one punch, I don’t know if I’d be on this planet,” Paul said.
Hafthor Bjornsson began with two exhibition bouts before picking up his first professional victory. Devon Larratt filled in for Eddie Hall on Sept. 18 in Dubai. Hall suffered a torn bicep and was forced to withdraw from his scheduled fight with Bjornsson.
It is unknown when either competitor will step back in the ring but it is a priority to get Bjornsson’s bout with Hall rescheduled. Until then, it will be interesting to see which fights the Paul brothers end up accepting and which go away. If there had to be a guess made, it looks like a potential fight with Bjornsson is not high on their list moving forward.
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Jay Cutler Has High Praise For Nick Walker After Arnold Classic Victory
Jay Cutler believes Nick Walker’s career will continue to take off from here.
There are certain figures in bodybuilding that draw plenty of attention when they speak. Jay Cutler is certainly one of those names. Recently, the legendary bodybuilder spoke out and praised the ability of Nick Walker following his victory at the 2021 Arnold Classic.
Walker burst onto the scene as a prospect with a high ceiling. This came to fruition when he won the 2021 New York Pro and the Arnold Classic last weekend. Walker will head into the Olympia with plenty of confidence and momentum. Cutler believes that Walker is destined for a strong performance on the biggest stage in bodybuilding.
“He’s taking the steps dude. He’s won New York, the same year Arnold Classic, and he’s going to go to the Olympia and he’s probably going to be in the top five. I mean, not many guys have been able to do that,” Cutler said.
“I think Nick could be second. I think he could land second, I think he could land third. Can he win it? I can’t say no. Depends on how the other guys show up, but until we see him standing next to Bonac, and Curry, and Hadi Choopan, and Ramy, you don’t know.”
Jay Cutler built a strong career for himself by winning on the biggest stages. He finished with three-straight Arnold Classic victories from 2002-2004. He is a four-time Olympia champion with six second-place finishes at the event.
Nick Walker is in the midst of what could be one of the best first years in the history of the sport. Walker has all of the tools to perform on the Olympia stage. He is a mass monster with great conditioning. Walker displays all necessary assets to compete against the other tp competitors in the world.
Cutler sees the potential in Walker and acknowledges what he has already accomplished. Parlay this with his immense confidence and there could be a special performance coming up.
“What I like about his approach, he doesn’t say why he’s going to beat so and so, because they’re missing this or that. He just says ‘Hey, I’m that good,’ which I have no problem. He’s got some pretty knockout shots.”
“I don’t know is Walker can be a lot better, but he’s already calling out Ramy… He said winter doesn’t happen in Orlando, so he’s already ready,” Cutler said.
The 2021 Olympia will take place from Oct. 7-10 in Orlando. All of the top competitors will be there and this includes Walker. There are high expectations for him heading into the event and many believe he will live up to the hype.
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Steve Kuclo Reacts to Third Place at the Arnold Classic: “I Felt I Was Either Going To Be 1 or 2”
Steve Kuclo gives his insights on coming in third place at the 2021 Arnold Classic.
Well it appears that Steve Kuclo was a bit taken aback by his third place showing at the Arnold Classic. One of the top bodybuilders in the world, Kuclo impressed at the show.
With a well muscled, well conditioned physique, Steve Kuclo cut a rather impressive figure on stage. He looked like he was carved out of granite. Despite that fact, Kuclo was unable to topple both Nick Walker and Iain Valliere who took first and second respectfully.
2021 Arnold Classic Prejudging complete… amazing top 5 callouts with @nick_walker39 & I battling it out for 1 & 2.
Steve Kuclo was no doubt a truly impressive competitor that night. In fact it wouldn’t be surprising if there were those who thought he deserved to win the whole show. But it appears that the one most surprised by his third place showing is Kuclo himself.
Kuclo Reacts
Taking to Instagram to share his feelings on his performance, Steve Kuclo revealed that he thought he deserved to take first or second place at the show. See his full reaction below.
2021 Arnold Classic – 3rd place
It’s always an honor to take the stage at the @arnoldsports with the best in the world to compete for one of the most prestigious titles in bodybuilding.
First I want to congratulate @nick_walker39 for showing up and making everyone a believer. Nick is an absolute freak and it was an honor to battle it out for the title.
Getting 3rd place was a shock as after prejudging I felt I was either going to be 1 or 2… but I tip my hat to Nick & Ian. This is a huge year for both of them!
The rest of the field @akim_bkbeast_williams @sergioolivajr @justindifbb all brought stellar packages that could win any show.
I want to thank my family and all the fans who supported me at this show and have over the last 15+ years competing.
We will come back with a vengeance and continue to do the work and fight to the top!
While he may have expected to do better, Steve Kuclo appears to be taking the whole thing well. After all, coming in third place out of all those talented competitors shows that Kuclo has plenty left in the tank. With some fine tuning it’s possible that he could easily win and major show and qualify for the 2022 Olympia.
What did you think of Steve Kuclo and his performance at the 2021 Arnold Classic?
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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.
Victor Martinez: How To Avoid Retaining Water Weight On Creatine
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Victor Martinez explains key tips on how to properly cycle creatine to avoid holding water weight.
Victor Martinez is an iconic long running pro bodybuilder who also featured in the original Generation Iron and has now started his own supplement company. To say he is knowledgeable about all things bodybuilding would be an understatement. While discussing about his supplement company, Superhero Labz, we asked him for some advice on creatine usage. In our latest GI Exclusive, Victor Martinez breaks down the key strategy to get the best results from creatine without retaining too much water.
Creatine is an amazing (and legal) supplement for packing on mass and muscle. It’s often one of the earlier supplements that serious lifters start to use. While it provides a wonderful boost to your gains, it also has a negative side effect. Over time, consistent usage can lead to retaining higher levels of water weight.
For casual lifters, this might not be a big deal. But for those who are looking to be shredded on top of all that muscle, this is a major problem. Double so for competitive bodybuilders. That’s why we turned to Victor Martinez for advice on how to best use creatine in your bodybuilding diet and supplementation.
Victor Martinez jokes at first – saying he could lie and recommend that lifters buy creatine monthly from his new company. But he honors transparency and trust. Which is why he admits that the supplement should be used on a cycle rather than non-stop consistently. Martinez relates to his own experience first using creatine, how it affected his body, and how he eventually adjusted to an optimized strategy.
Like nearly any lifter who starts using creatine, Victor Martinez saw immediate results. So long as you maintain training – creatine will help bulk you up with bigger muscle mass. It even helps provide the coveted pump during a particularly grueling session in the gym. But what Martinez quickly noticed was that the effects started bending more towards the negative. This happened approximately six to eight weeks into using creatine. He noticed that he was holding more and more water weight. He also noticed that he was no longer receiving the pump.
So he came off of creatine. The water weight diminished and he started feeling better again going into his training sessions. What Victor Martinez ultimately concluded, was that creatine needs to be cycled. That a bodybuilder should stop using the supplement about six to eight weeks in. Then come off the product and start again. Martinez took a three week break between using creatine. That seemed to keep everything in check.
Victor Martinez also suggests that a bodybuilder plan out their creatine cycles to match it up with peak week. He believes that if you are in the early stages of using creatine in the week of a competition – you’re in a good place. He’s stated he’s used creatine to hold water weight on purpose – to avoid looking completely flat Of course, it’s a delicate balance, you don’t want too much to make you look soft and puffy.
If you keep all of these tactics in mind, you’ll find creatine to be an extremely valuable weapon in your bodybuilding arsenal. You can watch Victor Martinez go into full detail about creatine cycling in our latest GI Exclusive interview above!