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Top Training Tips For Ab Development
8 Underrated Methods That Will Transform Your Ab Training
When it comes to ab training there are many different methods in existence. In the pursuit of strong, well-defined abdominals, most individuals concentrate on one specific method.
Some individuals will look at isometric exercises where they remain entirely rigid, others will focus on exercises that move the limbs in a variety of different ways.
Still others believe that weight machines are the way forward while some argue that bodyweight is all that is required for efficient abdominal development.
Regardless of which method you believe to be best, everyone can benefit from learning new abdominal training techniques in order to comprehensively develop the abs.
This article will provide you with 8 ab training secrets that can transform your training and bring about significant improvements in abdominal strength and definition.
8 Abdominal Training Secrets
Before looking at the 8 underrated abs techniques, it must be emphasized that while training these muscles may build strength and improve muscle tone, they will not give you a six-pack (1).
This can only be achieved by restricting calories so that body fat is reduced to the point where the muscles become visible. (2)
While it is clear that it is proper nutrition that will reveal the abdominal muscles, it is still important that we train the abdominal muscle group regularly.
1) Round The Back
For almost every single resistance exercise, rounding the back is something that is to be avoided. In fact, it’s likely that you’ve spent much time teaching yourself how to keep the spine neutral.
It is absolutely imperative that the spine is neutral during exercises like deadlifts, squats, rows and any bent-over exercises. It is done in order to prevent injury occurring to the spine.
For exercises that target the abdominals however, you may have to unlearn this skill as maintaining a flat back will limit the degree of abdominal contraction.
It’s not uncommon to see gym-goers performing exercises, like the cable crunch, with a flat back which causes them to bend at the hips rather than the waist.
By bending at the waist, the rectus abdominis shortens and fully contracts whereas bending at the hips causes an isometric contraction and the abdominals remain the same length.
You may have heard it said that spinal flexion exercises are risky, however, often the risk is overstated. Your spine is designed to bend and therefore, exercises like crunches are entirely legitimate.
Simple crunches will not cause lower back pain if performed properly, however, performing the same abdominal workout for months and months may cause overuse injuries or low back problems.
Therefore, variety is extremely important for abdominal training. Ensure to add in some sagittal and lateral abdominal work as well as performing crunches.
2) Target Specific Areas
Isolation exercises can be useful when it comes to developing the abdominals. An isolation exercise is simply an exercise that entirely focuses on working one muscle.
While it may not be entirely possible to isolate particular portions of certain muscles, it is possible to emphasize one area over another.
Core training tends over the past few years have revolved around developing the core overall with a particular focus on the transverse abdominis.
While this is undoubtedly a good focus to have, there is value in targeting the upper and lower portions of the abdominals.
For the upper areas, use exercises that stabilize the lower body and focus on curling the back so that the ribcage is pulled down towards the hips.
To effectively target the lower areas, flip it around. Stabilize the upper body and bring the pelvis up towards the ribcage.
The cable crunch is an example of an effective “upper ab” exercise whereas a hanging leg raise serves a great example of a “lower ab” exercise.
A few ab exercises actually involve the pelvis and ribs move towards each other simultaneously to bring about a peak abdominal contraction. This type of exercise targets the upper and lower abs equally.
Finally, all exercises which involve twisting, rotation or lateral movement will effectively work the oblique muscles. Side bends are a great example of an effective oblique-focused exercise.
3) Use Progressive Overload
When performing ab routines most individuals use the same amount of sets, reps, and weight every time.
The problem with this is that the muscles have adapted to the point that they comfortably deal with the stress of this workout, therefore, they fail to adapt further.
Consider the other work you do in the gym. With heavy lifting, you are always aspiring to improve by lifting heavier or for a greater total volume. The same principle should apply to your ab training.
Progressive overload is the process of gradually adding more load over time to ensure that the body continually adapts. It is absolutely foundational to all strength training (3).
When considering ab training, you should program, execute and apply progressive overload in the same way as you would with other resistance exercises.
Here are the 3 most common methods of applying progressive overload:
– Increasing the weight– Increasing total volume (sets x reps)– Reducing rest periods
Look to improve in one variable at a time and ensure that the increments are gradual. Focusing on all three and overloading too quickly will more than likely cause regression rather than progression.
4) Start with Loaded Resistance
The abdominals are primarily made up of slow-twitch muscle fiber (4) which are particularly resistant to fatigue, however, this should not mean that you use high-reps only.
Although there is a greater percentage of slow-twitch, the abdominal region also contains many fast-twitch fibers that respond best to low-to-moderate rep ranges.
Keeping this in mind, to develop these fast-twitch it may be useful to start your routines with weighted ab exercises using a low-to-moderate rep range.
A useful recommendation is to use a weight that brings you to the point of muscular failure while still allowing you to perform 8-12 reps.
If using bodyweight exercises, you can still increase this resistance by manipulating your body position. The best examples of this are seen in ab / TRX rollouts.
5) Use Holds
Peak-contraction training involves consciously squeezing the muscle at the top of the rep for a short period of time. Adding this method to a number of ab exercises can increase the overall intensity.
Let’s say you can comfortably complete 12 reps of the hanging leg raise. Adding a 1-second hold at the top of the leg raise will suddenly make the 12 reps feel much more challenging.
By using the peak-contraction technique you may find that you perform fewer reps than before simply because the muscles are put under a greater load – this is totally fine.
Remember that movement quality and exercise intensity are much more important than reaching a predetermined rep target.
6) Maintain Time Under Tension
When using machines, if the weight makes contact with the stack, muscle tension immediately dissipates and the training stimulus disappears.
While it may be evident when this occurs with machine-based exercises, it may be less clear with bodyweight exercises.
During all bodyweight exercises which involve lying flat on your back, look to keep the shoulder blades off the floor as resting them on the floor will reduce the time under tension.
Again, don’t concern yourself too much with the number of reps you perform, instead, focus on maintaining muscle tension throughout the exercise.
7) Be Aware of Your Hip Flexors
The hip flexors are the muscle group responsible for generating movement around the hips, as the name suggests. For a number of exercises it is possible to work the hip flexors instead of the lower abs.
An exercise where this is commonly seen is the hanging leg raise. During the leg lift, if the lower back remains entirely flat, it is likely that the hip flexors are doing the work.
For exercises that involve anchoring the lower body, it is also possible to drive through the thigh muscles rather than engage the abdominals to pull the torso up.
Often, the hip flexors will become too heavily recruited when exercise technique is incorrect or less than optimal. Therefore, it is important to assess your technique regularly.
8) The Importance of the Plank
The plank plays a part in many gym-goers ab workouts – and rightly so! It is one of the best core exercises for strength, stability, and function.
Let’s consider the movement patterns and requirements for a number of heavy compound lifts – deadlifts, squats, bench, bent rows, overhead presses and so on.
Bracing and maintaining a strong torso is pivotal to all of these exercises and certain points of specific exercises actual resemble a plank and activate ab muscles in a similar fashion (5).
Therefore, developing planking and bracing abilities can have a positive impact on your performance with other resistance-based exercises.
Check out our Abs Exercise Guide here for exercises and further instructions.
Final Word
Abdominal training does not have to be boring or mundane. Utilizing these methods, varying your abdominal workout on occasion and effectively applying progressive overload will yield excellent results.
References:
1-Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
2-Redman, Leanne M.; Ravussin, Eric (January 15, 2011). “Caloric Restriction in Humans: Impact on Physiological, Psychological, and Behavioral Outcomes”. Antioxidants & Redox Signaling. 14 (2): 275–287. doi:10.1089/ars.2010.3253. ISSN 1523-0864. PMC 3014770. PMID 20518700.
3-Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
4-Häggmark, T.; Thorstensson, A. (1979-12). “Fibre types in human abdominal muscles”. Acta Physiologica Scandinavica. 107 (4): 319–325. doi:10.1111/j.1748-1716.1979.tb06482.x. ISSN 0001-6772. PMID 161688.
5-van den Tillaar, Roland; Saeterbakken, Atle Hole (June 13, 2018). “Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats”. Journal of Human Kinetics. 62: 43–53. doi:10.1515/hukin-2017-0176. ISSN 1640-5544. PMC 6006542. PMID 29922376.
EXCLUSIVE: LeRoy Walker Speaks On Recent Controversy Surrounding Strict-Curl World Record
LeRoy Walker sat down with Generation Iron to address the issues.
It has been almost two weeks since LeRoy Walker set a new world record with a 114kg (250lb) strict curl. Walker beat the previous record held by Denis Cyplenkov back in 2019 by a single kilogram. This is not the first record that Walker has locked up. Back in June, he set the American strict curl record with a 102.5 (226lb) lift.
Walker has become a huge force in powerlifting but his world-record lift has not come without controversy. Russia’s Nizami Tagiev believes that Cyplenkov should still hold the record and does not recognize Walker’s lift as legitimate. He took to Instagram to share a post explaining why he believes Walker’s lift should not be recognized — highlighting technique and calling for rule changes.
Tagiev ended his Instagram post with a call to action to judges when looking at lifts in the future — and even got backup from the likes of CT Fletcher, who commented “I totally agree with you.” Fletcher once held the record in strict curl for many years at the mark of 102kg (225lb).
With all of this out in the open, Walker decided to sit down with Generation Iron and discuss recent issues and controversy surrounding his record. Below, you can find the full interview with Walker.
Q: The bench press, squat, and deadlift have been the big three lifts in competition. The strict curl is one that seems to be coming back, how important do you think is the lift and should it be considered as the fourth pillar along with the other three lifts?
Leroy Walker: “You know, I think and thank you for acknowledging that, I think it’s a great lift. I think everything kind of goes in cycles. I think it’s a great lift that led people to make great strides and progress at home, especially when gyms were shut down for so long. I think bicep curls have always been something that people have gravitated to at the gym in one way or another and it’s one of the easier pieces of equipment to pickup during COVID when gyms were shutdown.”
You have guys like the Russians have been doing a great job, Larry Wheels, Nick’s Strength & Power have always kind of kept it in the spotlight. CT Fletcher made it famous with his YouTube. As far as the sport, I think we’re seeing people revisit it. I don’t think it’s going to replace the major three but it’s one of those things that, once you get into it, you realize that it’s a lot more challenging than it looks initially. The fact that it has to be done with certain commands and a certain structure.
I think another thing that is making it really popular is the rise of arm wrestling. If you look at it historically, a lot of your top arm wrestlers are strict curlers and a lot of your top strict curlers are arm wrestlers. that’s something I’ve dabbled in but I have not gone full force because I have some goals that I want to hit in strict curl but I can see how it landed itself to have the rise because there are a lot of great people getting involved in arm wrestling.”
Q: A couple weeks out now since you set the world record of a 250-pound strict curl. You attempted bigger numbers at that event — what was the overall mindset on stage and what made you land on that 250 mark?
Leroy Walker: “The 250 mark, that’s a great question, because it’s led itself to a lot of controversy. I always have known since I started that there’s always the factor of what are the numbers and what are the numbers gonna be? In America, the coveted number was 225. I think that stood for 20+ years, set by CT Fletcher. No American was able to touch that number. When it was broken, it was broken pretty handily by Denis Cyplenkov of Russia, who set the world record at 249.
I’ve always made it a point to say that when I start something, I want to go after the biggest and the baddest so 249 was always the number in my mind. It wasn’t to take anything away from anybody else. It wasn’t to take anything away from CT, it was just mathematics. If I wanted to get to 249, 225 was naturally going to fall.
When I started off curling conventionally, my numbers were already in the 200’s. I didn’t showcase anything strict per say because I believe to be a great strict curler, you actually have to curl less against the wall. In my bench days, I would showcase every video and every workout. Some people didn’t agree with it so I started going and competing and they started seeing ‘okay this guy knows what he’s talking about.’ So with strict curl I wanted to keep it close to heart and I wanted to kind of just troll everyone and let them say ‘oh this guy is just a gym lifter, he’s afraid to go strict, Larry Wheels is better,’ so I said ‘fuck it what do I have to lose.
I never really made it a point to go after the American record. I just knew that it would fall. I attempted it in my first one. That was one of my first big fails. I opened up over 200, which no one in the sport has ever really done. Just like 700 is coveted for bench press, 1,000 for deadlift, 1,000 for squat — 200 is kind of what separates the elite from the unelite in strict curl so to start out my first couple lifts over 200, I was happy with that. It took me until my second meet to get to 226, which was the American record.
I’ve been prepping for the Arnold Invitational, which is supposed to be the best of the best, in March. So with that being said, I do my own programming and I knew my numbers were around 240-245. So I went into this last one, which was only my third competition, and wanted to make some headlines. I thought I would go 226 to prove that the American record wasn’t a fluke because I still had a lot of doubters. Then I wanted to go 240ish then I had a choice to make and the number 250 is a great number.”
Q: There was a bit of controversy after this lift — where do you think that came from and what do you have to say about it?
Leroy Walker: “I get it. It’s kind of the new-age kind of imperialism. The Russians have been the top dogs for the longest time. They kind of have their right to throw around what they think is what. They have the top lifters, they have a very strict federation, the WRP, so a couple things came to me.
I’m a Ghost athlete and I’m sponsored by Ghost. Ghost made a prototype strict-curl setup for me and it’s also competition certified. Different federations have different regulations on what a competition rack is supposed to look like. They make a great rack, it’s regulated to be at certain widths. Other federations use a wall. When Ghost made the racks, that’s the one measurement we probably didn’t nail. The racks sit right in the groove like every kind of strict curl bar imaginable.
The conference that I’m in allows that if there is something impeding the rack then you can get a self liftoff. That was the first thing that people had a problem with. Well it’s allowed in bench press. If you go to the gym, you can’t tell me that it’s harder to pick up a 25-pound dumbbell off the rack then it is to pick up a 25-pound dumbbell if someone hands it to you in mid air. It takes that much more time to take control of it. So I don’t understand why people think that me having 250 handed to me by two different sets of hands and have to control it, still get set and come to a complete pause and then start the lift — why people may think that gave me an advantage, I have no idea. But here we are and next time, Ghost is gonna reconfigure it. I’m gonna be able to get my hooks in and have a more stable lift. I welcome the criticism because it’s only gonna put me on a platform that is gonna be easier for me to do.
Then there was controversy about the lift. We had to spread everything out like hey these are calibrated plates, the same ones you guys saw on the video. Then people had something to say about the bar. Which is funny because, here is something that people don’t know about the technicality of the sport, WRP allows for two bars however, the top curler gets to decide which bar they’re going to use. So a lot of people have opted to use a different bar than Denis Cyplenkov. I use a different bar. I use a bar that is more aggressive like most of the Russians use. I thought it was kind of cheeky to call out that I use a different bar.
You know what, I get stronger too. I’m not near the end of my career. This is my third meet. I’m just getting started. Between now and March, I’m going to perfect, I’m not going to go 255, I’m not going to go 260, I’m going to go 250 every single time. I’m going to bury this record three times in a row so it is so picture perfect and flawless. Those are the headlines I’m going to make.”
Q: CT Fletcher commented on an Instagram post about this lift and agreed with the criticism. Is this something that you saw right away and if so, what was going through your head at first?
LeRoy Walker: “I respect CT, he’s done a lot of great stuff for the sport. I respect Denis, great lifter, done a lot for the sport. It’s just funny that we live in this day and age where people have to piggy back and make issues out of non-issues.
“The past couple years, there’s been this liftoff at Venice Beach. I abstained from going to the Venice Beach Liftoff. It’s not sanctioned. It’s a broham kind of competition. My thing is this, there was a lot of speculation that says ‘oh his head wasn’t against the board.’ It’s not a fucking rule but in CT’s, it’s a rule. We’re talking about the same federation that doesn’t require people to wear a singlet. One of the things that makes a sanctioned lift a sanctioned lift is the uniformity of everybody being in a singlet.
There’s a bunch of clowns on the Internet saying ‘this guy is wearing a power suit.’ I’m pretty well-versed in everything powerlifting, I don’t know of a single company that makes a power suit to fucking strict curl in but if there is, let me know, I’d love to use it. Anyway, it’s called a singlet, I’m wearing one. CT doesn’t require it. A lot of time weights are called into speculation. I just think that it’s funny that the guy who set the American record who didn’t do it in a sanctioned event, didn’t do it in a singlet, and used pig iron, non-calibrated played is trying to call me out about technicalities that his own federation doesn’t even adhere too.
People can call me out but it’s like don’t throw stones at a glass house. If I have to go out and bury 226 a million times to make it a point, that’s what I’ll do. It has a lot of weight, he has a lot followers, he’s a great guy but why he’s choosing to not embrace the new American and world record holder makes no sense to me but it is what it is.”
Q: Is there any plans to break your record? We’ve seen on social media ‘The road to 275,’ so what’s your plans for the near future?
LeRoy Walker: “That is the plan. You guys have done a great job covering someone who I have a great admiration for and respect in Julius Maddox. Julius got so much criticism the first time he broke the world record. I’ve had many talks with him about what it’s like to receive all this criticism and animosity. No one likes to see records get broken so I didn’t expect people to congratulate me when I broke the record.
The point I’m making about burying and forgetting about 250, is that my road is to 275 and eventually I want to be the first person to strict curl 300 in a sanctioned event. That makes me have to quickly forget about the 250 or the 249. So all that is going to end up being, is when I get to where I want to get to and not worry about what the world says about curls, I don’t do it for the approval or the criticism. I do it for the love of the sport. If I put out great content then people are going to cover great content. If I go out and bomb, people are going to cover me bombing. That’s just the nature of the beast.”
Q: Who can you tell me about your training regimen and work in the gym on a weekly basis and especially leading up to competitions?
LeRoy Walker: “I just train relentlessly. I train everyday. I would say the biggest thing that changed for me, and I got asked this question on a podcast the other day, they said ‘well, what is so much different know versus a yea ago.’ And I just said that I perfected the techniques. Now, it’s just more or less the validation.
I’ve been doing the same shit. I’ve been doing basic curls, preacher curls, and curls in a squat rack. People still say ‘you don’t know what you’re doing, you don’t train that way.’ As soon as I get a couple records, then all of a sudden what I say is gonna be right. Six months ago, I didn’t know what I was talking about. Now, I get a couple records and it’s like ‘go this guy kind of knows.’ You’re always gonna have your contractors and naysayers. If I’m doing it and I’m the best, then it probably works.”
Q: Is there any specific diet plan that you follow on a regular basis?
LeRoy Walker: “I always have to say this, and I kind of joke around about it, in some aspects you have a responsibility to kind of personify the teaching. With that being said, I’m probably a great example of the work ethic and the workout part of it, but as far as the aesthetics of it, I’m not going to win a swimsuit fit contest anytime soon. I’m like what I like to call ‘functionally fluffy.’ I have a certain amount of weight that I carry around that probably makes it a little easier.
Functionally, and I’m doing a great job at that, it’s always something I’ve kind battled and struggled with it. I think if you ask most powerlifters and they’re honest about it, why they got into powerlifting, they’re gonna say that they were the chubby kid that didn’t know how to diet to become a bodybuilder. I think most powerlifters wanted to become bodybuilders but we didn’t know how to control the macros or the urges. I have no problem saying that. It’s something that I’m trying to level up with.
As far as the functionality of it, I’m better and what’s changed in the last couple months is to eat for a purpose and with a purpose. Meaning if you have a choice between good carbs and bad carbs, I always think ‘is this going to help or hurt my lift.’ Same thing with the protein in terms of recovering. I think there’s no excuse for it. There’s no excuse to have no comprehension.
I would say go out and pay the money, it’s a good investment, go out and get a nutritionist. If you want to have great success financially, you get a financial planner and if you want to do a better job with your workouts, you get a personal trainer. I think we’re too reluctant to settle for mediocrity because we don’t want to seek other people’s advice. I think that’s a pitfall for a lot of men. It’s an excuse.”
Q: Is there any closing thoughts that you would like to leave us with?
LeRoy Walker: “I’m thankful for media being present to cover the sport. The good and the bad and getting the truth out there. I’ll say this again, I have nothing but respect for the people that have paved the way. The people that have given hope and grind to the sport and the country and hope to the people who might be down on their luck and want to see everyone be the best version of themselves.
A lot of this stuff, I don’t really take it too far out of context. If I was at a restaurant and I saw CT or I saw Denis in passing, they’re great guys. On the platform in competition, in the business world, they might have different viewpoints. I think CT is a great fucking person, I have nothing but admiration for him. Do I like the way that this is being handled? I don’t but to each their own. I think controversy sells. When it is all said and done, I think many records are going to get smashed and broke, I think we’re gonna shake hands, and probably have some meals together and I look forward to it.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere is showing incredible feats of strength ahead of competition.
Iain Valliere has had an incredible year showing off his physique on stage during bodybuilding competitions. Now, Valliere is turning more heads with some recent posts about his incredible weightlifting prowess.
Valliere has made headlines by winning Men’s Bodybuilding in both the Tampa Pro and Texas Pro this year. On Monday, he posted a video on Instagram crushing a 675lb deadlift five times just three weeks before the 2021 Arnold Classic.
“Them: “But Iain, why risk it if you’re 3 weeks out!?”
Me: “and that’s why no one will remember your name” ?
7 plates for 5. I just can’t help myself ??.”
By the looks of Valliere’s captions, he knows that this might not be a popular method of training, but he has plenty of experience. Bodybuilders usually do not lift heavy this close to competition because their calories are restricted. Instead, Valliere is looking extremely strong as he approaches the 2021 Arnold Classic in Columbus, Ohio on Sept. 25.
This deadlift is no easy feat obviously because of the amount of weight and the number of reps. To make it more impressive, Iain Valliere is patient with his lifts and keeps perfect technique. The weight is forcing he bar to bend but on the way down, Valliere stays in control and allows it to settle on the floor before attempting his next rep.
This is not the first time that we have seen a bodybuilder train with heavy weight before competition. In 2003, Ronnie Coleman deadlifted 800lb with the Olympia right around the corner. Coleman would go on and win the competition. This would be the sixth of his eight in a row from 1998-2005.
Iain Valliere is also qualified to compete in the 2021 Olympia, which will be held from Oct. 7-10 in Orlando. It will be interesting to see if he keeps lifting heavy, even with the biggest competition of the year coming up. Valliere has been training heavy in Florida with reigning Classic Physique Olympia champion — and his brother-in-law — Chris Bumstead. Together, there is no doubt of the weight that has been moving down south.
Valliere has had a strong year to this point and will look for it to continue with the two biggest events of the year coming up. We will have the chance to see Valliere compete twice over the next six weeks and there could be some big performances on the horizon.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Do Back Raises The Right Way For Effective Gains
Performing back raises safely can be difficult but is essential to see growth and avoid injury.
We’ve all heard of back raises but the importance of this exercise is often overlooked. Knowing how to best tackle this exercise is important when looking to improve strength and overall development and support. The back raise is one of those movements to really pay attention to for it can keep you from feeling unwanted pain and strain that you just don’t want or need. But, with the right approach, this can greatly influence your gains for the better.
Let’s take a look at back raises and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how to properly perform them, you will have a complete guide to tackle back raises with no problem. Knowing how to do these effectively and efficiently is key for these will really boost growth and work to keep you safe from unwanted injury.
What Are Back Raises?
The back raise is an awesome exercise to strengthen your low back and spine and is performed on a machine. With your legs in a fixed position, the movement happens at the hips but your back muscles are the driving muscles for the movement. It can be tricky and performing this properly will ensure you don’t suffer from any injury or unwanted pain that can keep you out of the gym for longer than you would like. For those looking to add weight, you can use plates, dumbbells, or kettlebells by holding them, which will add nice resistance and work to increase strength and overall muscle development even more.
Muscles Worked
When it comes to the back raise exercise, many muscles get work done to really give you a well-rounded and quality exercise. For your lower body, your glutes, hamstrings and adductors will get work done as these will work to balance and stabilize you as you perform the upper body movement. Your low back muscles and spinal erectors will increase in strength which is exactly what you want as you look to build that stronger, more stable back to aid in those bigger lifts and overall postural support.
Benefits Of Back Raises
Back raises provide for great benefits when it comes to strengthening the posterior chain and working on developing lower body muscles, like your glutes and hamstrings, as well as your low back and spine. Working on better posture and overall back development, this exercise can aid in sport specific and more functional movements for the best results.
Benefits of back raises include:
Strengthen your low back and spine: Having a strong low back and spine can improve posture and offer better support, especially when you go to lift more weight with other exercises.
Work on glute strength: Targeting your glutes as well, this exercise works to improve glute strength as well as overall balance and support (1).
Improve hip extension: By working from the hips to execute this movement, you develop better hip strength and extension for a host of other movements (2).
Provides for a great exercise: We all want the best exercises to help us get to where we want to be and having a great exercise like this in our routine is perfect for seeing the results you want most.
How To Perform Them
Here are the steps for performing back raises:
Set the machine to a 45-degree angle and make sure the padding is set so you can bend easily and with comfort.
With an engaged core and neutral spine, keep your arms close to your chest. You can use a weight of some kind if you would like to add more weight.
Bending at the hips, lower your upper half over the machine and be sure to keep your legs relaxed. As you lower, you will feel a bit of a stretch in the hamstrings.
Once you reach your maximum range of motion, reverse your movement and raise yourself back to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Increased Gains
When it comes to back raises, and all exercises for that matter, building muscle and working on recovery is vital. A solid supplementation routine will pump your body with essential nutrients that you need most to see these gains and with so many out there, the choices can seem daunting. A pre-workout can boost energy and provide for muscle pumps, while a BCAA intra-workout can work to burst through fatigue and aid in that valuable recovery. Others like a fat burner, testosterone booster, and multivitamin can work for a number of health benefits, but a protein powder is essential and should absolutely not be overlooked for its ability to increase strength and size by aiding in growth and recovery (3).
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Back raises are a great exercise to strengthen both lower body muscles as well as your low back and spine. It is important to really focus on form when it comes to this exercise for it can be tricky. Improper form can lead to unwanted pain and potential injury that you just don’t need. With the right technique, this exercise can greatly influence your gains so add this into your routine and see what you can get out of this for the best results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Neto, W.; Soares, E.; Vieira, T.; Aguiar, R.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Holcomb, W.; Miller, M.; Rubley, M. (2012). “Importance of Comprehensive Hip Strengthening”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Big Ramy Arrives in the US, Begins Olympia Prep With Dennis James
Big Ramy has touched down on US soil weeks out from the Olympia.
Mamdouh “Big Ramy” Elssbiay has finally arrived in the US and looks ready to dominate the competition. The reigning Mr. Olympia touched down in Phoenix, Arizona and met up with Dennis James who was key to Big Army’s victory in 2020.
The champ is here and he’s looking to be in some pretty impressive shape. Mamdouh “Big Ramy” Elssbiay has been fairly quiet in the build up to the 2021 Olympia. While he may be the champ, he’s been mostly absent from social media since capturing victory in 2020. But it appears that the champ is starting to make his presence known weeks out from the Olympia.
Big Ramy has finally arrived stateside ahead of the 2021 Olympia in hopes of fine tuning his physique for the big show. The reigning champ is currently staying with bodybuilding veteran Dennis James in order to ensure victory in his title defense.
With such a great showing in 2020, it only makes sense that Big Ramy would follow a similar formula this year. Teaming with the likes of Dennis James and Chad Nicholls is what secured victory for the 2020 Mr. Olympia last December. Rather than switch things up, Big Ramy is doubling down and looking to continue his reign with a follow up victory in 2021.
Dennis James has taken Big Ramy under his wing and the results are speaking for themselves. James has even welcomed the champ into his home while he preps for the Olympia.
Now that Big Ramy has arrived in the US all that’s left is for the reigning Mr. Olympia to fine tune his physique for the big show. Even though he’s just touched down in Phoenix, Arizona, Big Ramy has immediately gotten to work. A recent post shows the champ training legs like an absolute beast.
I am back in Arizona and we continue where we left off. The workouts are hard but i love it and I’m ready to do whatever it takes. Let the fun begin.
Do you think Big Ramy will repeat at the 2021 Olympia?
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 YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
INTERVIEW: The Anabolic Doc Wants To Debate Tony Huge & Debunk His Steroid Claims
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Dr. Thomas O’Connor, aka The Anabolic Doc, is willing to go toe-to-toe with Tony Huge and disprove his pro steroid claims.
Throughout the years of developing films in the bodybuilding, strength sports, and fitness world – we’ve had the pleasure of connecting with Dr. Thomas O’Connor for many projects. Known in bodybuilding as The Anabolic Doc, O’Connor is a medical doctor and expert on Testosteronology. This is a medical specialty that offers comprehensive and personalized medical services for men on androgens.
O’Connor has appeared in multiple Generation Iron films including Enhanced and Enhanced 2 The Max. He often criticized and disagreed with the controversial claims of Tony Huge. For these films, both Tony Huge and Dr. O’Connor’s interviews were conducted separately. They’ve never had a chance to discuss their conflicting beliefs in the same room… but it seems like that will soon change. In our latest GI Exclusive interview, The Anabolic Doc opens up about wanted to debate Tony Huge directly and debunk Tony’s controversial claims about steroids.
It’s been over a year since we last connected with Dr. Thomas O’Connor, aka The Anabolic Doc. Since then, Dr. O’Connor appeared in a National Geographic limited series that explored the underworld of steroid use. Tony Huge, a controversial self proclaimed underground PED scientist, also appeared in the National Geographic program. This is a third time they’ve appeared in a film or TV show together – followed by our films Enhanced and Enhanced 2 The Max.
During our latest video interview with the Anabolic Doc, we discussed the National Geographic show and O’Connor’s thoughts on working on yet another project involving Tony Huge. O’Connor admitted that he felt his services were underutilized in the series. He understood that he was not the star of the program – but found that ultimately Tony Huge was featured far more. National Geographic seemed more interested in showing the danger and excitement of underground steroids. This caused O’Connor to come across, as he put it, like “the angry white man.”
In The Anabolic Doc’s opinion, National Geographic essentially released a promotional video for Tony Huge and underground steroids while offering much less impactful information about the true dangers of long term use.
That’s why we then suggested that the Anabolic Doc and Tony Huge should have a direct debate on the Generation Iron Network.
While Dr. O’Connor and Tony Huge have now appeared in three different projects together – they’ve never actually been in the same room during those films and shows. Vlad Yudin asked O’Connor if he would be open to directly debating Tony Huge. O’Connor was happy to oblige.
“I’d love to do it. If he [Toney Huge] has the balls to do it. He might not have the balls to do it,” Dr. Thomas O’Connor stated in our interview. He continued:
“It would be super awesome because it would get tons of millions and millions of views and I would be able to sell what I sell. Which is my information and love and care and knowledge to limit steroid use by young men. I would love to do it.”
The Anabolic Doc has always positioned himself as a doctor who empathizes and loves bodybuilding and strength sports. But he also is honest about the very real dangers of long time steroid abuse. He has always made it his mission to help any bodybuilder or strength athlete without discrimination. He wants to empathize with their passion and design to succeed while also opening their eyes to the true risk and permanent damage they might accrue due to their choices.
Conversely, Tony Huge has made it his mission to publicly inform bodybuilders and strength athletes of the benefits of steroids. According to Huge, steroids are not unhealthy and the long term effects are overblown. He feels that steroid use can be the next step in humanity’s evolution. He thinks doctors such as The Anabolic Doc are simply part of a conspiracy to limit information on steroids and keep it from becoming legalized.
This clash of beliefs would certainly be exciting to watch in a debate format – as both Dr. O’Connor and Tony Huge state to have evidence to back their claims. To see them directly challenge each other’s evidence would be a site to behold. Stay tuned to the Generation Iron Fitness Network for updates as we plan to make this debate a reality.
For now – you can watch The Anabolic Doc share his opinion on Tony Huge and his desire to debate him in our latest GI Exclusive interview segment above!
Cellucor Alpha Amino BCAA Review For Hydration & Recovery
This intra-workout supplement is great for boosting performance and can offer the best in terms of hydration and recovery.
Product Overview
We all know about those staples supplements in pre-workout and protein powders, but what about that essential time during our workouts? It seems like the emphasis is put on those pre- and post-workout routines, but our gains begin as soon as we lift that first weight. Finding the right intra-workout supplement can greatly impact our gains and Cellucor Alpha Amino BCAA is that supplement for you.
What a good BCAA supplement will do is provide those essential ingredients in an efficient way during your workouts. By working to increase muscle growth, reduce fatigue and muscle soreness, and prevent muscle wasting, these products are exactly what you need to succeed so you only get the best results. Cellucor Alpha Amino BCAA is that supplement for you and you won’t be disappointed by the results.
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor Alpha Amino BCAA Highlights
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed to increase performance by maximizing hydration and recovery. A great 2:1:1 ratio of BCAAs work with other ingredients like EAAs, glutamine, betaine, coconut water powder, and a host of others to round out an all-star formula that will deliver results. After those hard workouts, you need a supplement that will replenish lost minerals and electrolytes as well as one to fight muscle breakdown so that lean physique stays together. With a dynamite formula full of clean and effective ingredients, this intra-workout supplement is exactly what you need so those goals are met.
Ingredients
Branched-Chain Amino Acids (BCAAs): Will work to increase muscle growth, reduce fatigue, decrease muscle soreness, and aid in your overall recovery (1,2).
Essential Amino Acids (EAA): Support BCAAs as they work for the many benefits they offer (3). EAAs cannot be produced by the body and need to be properly absorbed so your body can best use them.
L-Glutamine: L-glutamine is a naturally occurring nonessential amino acid that plays a major role in regards to proteins. It has an important role in protein synthesis, which allows for your gains in muscle growth, and helps stop the breakdown of valuable protein in muscle to keep you looking great (4).
L-Citrulline: Works to improve exercise capacity and athletic performance while also aiding in fatigue and muscle soreness alleviation for the best recovery.
Betaine Anhydrous: Helps support hydration and better physical performance so you see those gains you want most (5).
Coconut Water Powder: Aids in rehydration through fluid retention so you don’t suffer from any dehydration during those grueling workouts.
Other Ingredients
Phosphorus, Magnesium, Sodium, Potassium, Dipotassium Phosphate, Disodium Phosphate, Dimagnesium Phosphate, Natural & Artificial Flavors, Citric Acid, Malic Acid, Sucralose, Acesulfame Potassium, Sunflower Lecithin, FD&C Red #40
Total BCAAs
5,000mg
Calories
N/A
Carbs
N/A
Number Of Servings
30
Serving Size
1 Scoop
Best Way To Take
Mix one scoop with 8-12 fl. oz. of cold water or your beverage of choice 1-2 times daily.
Price, Flavors & Effectiveness
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed to keep your body hydrated and ready to take on any workout or challenge. With 30 servings per container, one scoop of this powerful formula will pump you with all of these great ingredients so you get the most out of this amazing product. Three great flavors in Watermelon, Icy Blue Razz, and Fruit Punch ensure you never grow bored of the taste.
Pros
Great 2:1:1 ratio of BCAAs to optimize performance
Clean and effective ingredients to round out a great formula
Amazing flavors to never grow bored of the taste
From a reputable company in Cellucor
Cons
Does contain some artificial flavors and sweeteners for those looking to go all-natural
Price: $24.99
Check out our list of the Best BCAAs for more great intra-workout products!
Featured Athlete
Sadik Hadzovic
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Overall Value
Cellucor Alpha Amino BCAA is an amazing intra-workout supplement designed to improve performance by maximizing hydration and recovery. A great 2:1:1 ratio of BCAAs, this product works to pump you with other essential ingredients so you get the most out of your workouts and recovery. Cellucor knows the needs of athletes and seeks to produce only the best when it comes to top tier supplements to aid in that valuable training and performance. What you are really getting is a high-quality BCAA supplement with great ingredients, amazing flavors, and results you want most. Try Cellucor Alpha Amino BCAA today and see what this can do for all your goals.
Try Cellucor Alpha Amino BCAA Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor, Sadik Hadzovic Instagram, and Envato
References
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on SKeletal Muscle”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Gleeson, Michael (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Trepanowski, J.; Farney, T.; McCarthy, C.; Schillin, B.; et al. (2011). “The effects of chronic betaine supplementation on exercise performance , skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men”. (source)
Want The Ultimate Upper Body? Dips And Pull Ups Are The Trick
Never overlook these exercises.
Building an aesthetic physique is a goal that every bodybuilder should aspire to. Not everyone is capable of packing on as much muscle as a Phil Heath or a Kai Greene. Most people will only reach a certain level of muscle growth. If you’re a fan of mass monsters and wish to aspire to that body type, go for it. Track your macros closely, get that pump and get some gains. But if you’re genetically incapable of doing such a thing, which let’s face it most of are, then you’re probably going to have to settle for building an aesthetic, if not massively muscled, physique.
For most men and some women, building the upper body is a priority, not solely for aesthetics but for functional strength as well. Core strength is paramount for any athlete. Whether you’re looking to swing a golf club or build a massive chest, the core of your body plays a major role in perform the even the most simplest of actions.
The core of your body is like an engine and working it can improve upon your overall fitness. But since building muscle is definitely your priority, you should definitely use these two methods for building a strong upper body: dips and pull ups.
What makes these two so special? Well let’s dissect it.
Works Multiple Muscle Groups
Dips and pull ups are great for working more than one muscle group. The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. The pull up works your back, specifically the lats in the upper quadrant. Pull ups are also great for working your biceps. The whole key to maximizing the potential of each exercise is to utilize proper form and technique.
If you swing your legs while doing pull ups to much of the focus will be shifted to your arms doing all the work rather than your lats. By focusing on keeping your legs steady it can essentially work your lower body as well. The dips can work your chest from different angles and, depending on how deep your reps are, can either completely focus on your pecs or multiple different muscle groups for an overall upper body workout.
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They Are Versatile
As athletes we are always looking to master a particular workout or technique. With pull ups and dips, the possibility of mastery near impossible. What does that mean exactly? Well, of course it’s possible to master the form and technique of the exercises, but they’re also very versatile.
If bodyweight dips and pull ups start to lose their luster, then you can always switch to using chains or a weighted vest or belt to further challenge yourself. Once your strength level grows you can challenge yourself by setting personal rep records. No matter how you look at it, there are always different ways to make pull ups and dips new and fresh.
Are dips and pull ups apart of your workout regimen? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Guide to Progressive Overload
How To Progress Your Training Without Lifting Heavier
Adding more weight to each and every one of your lifts is often seen as the ultimate method for progressively overloading your training.
However, there are other methods of progressive overload that can be used in order to advance your training and continuously build strength and size.
Sometimes, lifting a heavier weight is simply not possible. You may have been experiencing great progress with your strength and then all of a sudden you hit a wall.
This article will provide 3 different methods that you can use to keep you moving in the right direction when you find that you cannot add any more weight.
Progressive Overload Principles
Progressive overload is the process of gradually placing more stress on the body to ensure that it continues to adapt and improve (1).
The principle behind progressive overload is that, after a while, the body becomes accustomed to the training stimulus and has adapted to the point where it can comfortably deal with it.
Because the body is able to cope with the training stimulus, the rate of adaptation slows and may even cease.
Increasing the amount of stress that the body is exposed to will cause the body to begin adapting once again.
3 Progressive Overload Methods
Increasing the load that you are lifting is one way of increasing stress, however, there are other methods that are equally as effective and can be particularly useful for those who have reached a plateau.
1) Increase Rep Range
Firstly, it’s important to recognize that you can complete more repetitions than is thought “conventional.”
For example, some strength-focused individuals swear by sets of 5 x 5 and would argue that completing more than 5 reps is not of great benefit.
However, one of the most effective methods of progressive overload is increasing the number of reps.
Let’s say you are following a program that incorporates 5 x 5 strength sets and you have been using the same weight for a few weeks. By now, 5 reps at this weight is very doable.
Therefore, it is absolutely fine to add in an extra rep or two, if you can manage. Within a few weeks, you may find that you can complete 8-9 reps at this weight.
The load doesn’t change at all with this method; use the same weight with each session and look to perform extra reps.
Adding reps to each session will evidently make the exercise more challenging and apply a greater amount of stress to the body which will consequently force it to increase in strength.
The general understanding over the years with rep ranges is that 1-5 reps are best for strength development (2), 6-12 for hypertrophy and 12+ for endurance.
While it is true that adding on additional reps may take you out of the specific rep range for strength or hypertrophy, it is in no way detrimental.
In fact, a number of well-renowned strength programs use sets of 15 or more to improve both strength and muscular size.
Remember that to bring about significant change, the goal is to increase the amount of stress that the body experiences. Therefore, moving out of a specific rep range is of secondary importance.
Using a higher number of reps is not only a great way to increase the amount of stress but it can also serve to vary training sessions and keep them interesting.
While adding reps is an effective method of progressive overload, adding reps indefinitely is perhaps not the best method.
By all means, add reps up to a certain point but avoid indefinitely adding reps. Instead, it may be more appropriate to add more weight or use other progressive overload methods.
A good rule of thumb if using the high rep approach is once you can comfortably perform sets of 12 reps over 2 consecutive workouts, add either 5% more for upper body exercises or 10% more for lower body exercises.
This method will ensure you stay within the rep range for hypertrophy and still apply progressive overload in an effective manner.
2) Increase Sets
Another simple progressive overload method is to increase the number of sets you perform for each exercise.
In a similar way to increased reps, increasing the number of sets will add more stress to the working muscles which will force them to adapt.
Volume is a crucial factor in hypertrophy (3) and also for testosterone and human growth hormone production – therefore, it should be a key consideration in all hypertrophy training programs.
There are many training programs that utilize high sets in – some good examples are German Volume Training (GVT), Gironda’s 8 x 8 and FST-7.
German volume training is an extreme example of high set training as the program focuses on 10 sets of 10 reps with many of the exercises.
Meanwhile, Gironda’s program uses 8 sets of 8 reps while the FST-7 concentrates on 7 sets of 10-12 reps.
While these types of programs may be effective, it is important to note that they are unsuitable for beginners & novices and should only be used by those who are at an advanced level.
The reason for this is that firstly, beginners do not need this kind of volume in order to make significant adaptations in strength and size.
For beginners, making progress is fairly straightforward as their body has never experienced a strength training stimulus previously. Therefore, a small amount of stress can bring about large changes (4).
Secondly, if too much stress is applied, overtraining is a distinct possibility. Overtraining occurs when training volume is too high and the body is unable to deal with the associated stress.
Not only will the body fail to adapt and improve, regressions in performance, strength & size may occur. In addition, a greater level of tiredness & fatigue may be experienced.
Those who have trained for a prolonged time period are best suited for these types of programs as their body is already highly conditioned and can, therefore, more effectively deal with the training stimulus.
For beginners, it is absolutely fine to add a set or two to their exercises and use this as a method of progressive overload, however, extreme set workouts should be avoided.
3) Reduce Rest Periods
For those of you who use a stopwatch and time your rest periods between sets, consider this final method of progressive overload.
The amount of rest that is taken between sets is dependent on the weight lifted and the number of repetitions performed.
For strength work (1-5 reps), the recommendation is to rest for 3-5 minutes between sets while for hypertrophy (6-12 reps) the rest period is shortened to 1-2 minutes.
By reducing the rest periods between sets, the body begins consequent sets in a below optimal state as the shorter time period does not allow the body to fully recover.
Lactate levels and hydrogen ions numbers may be slightly elevated and pH levels may not have normalized which means that you carry over some fatigue into the following sets (5).
Performing sets in this state once again places a greater amount of stress on the body and therefore leads to incremental adaptations to strength & size.
Progressive Overload Applications
While all 3 of these methods are undoubtedly effective for bringing about significant change, they should not all be utilized at the same time.
As discussed earlier, overtraining is a possibility if the level of applied stress is too high. Adding sets, reps and reducing rest periods simultaneously will add excessive stress.
Instead, focus on one method at a time and use this method until you begin to see progress slow or stall. Once you have reached this point, switch to another method and repeat the process.
Finally, it is vital that you understand that overloading the body must be gradually progressive.
This may seem like an obvious statement to make, however, far too often individuals attempt to progress too quickly and end up overtraining.
Progressing too quickly can predispose you to overtraining. Once again, this comes down to the fact that the body is unable to deal with rapidly increasing demands and stresses.
In the same way that it is important that you are gradual with increasing weight increments, be gradual with adding sets, reps and reducing rest time.
Instead of attempting to add 5 reps immediately, focus on just 1 or 2 more reps each session. Similarly, start by just adding 1 set to each exercise rather than adding 3 or 4.
Final Word
It is very possible to make substantial progress with your strength training without focusing solely on the amount of weight you are lifting.
Gradually adding sets, reps and reducing rest periods will effectively add the stress required to bring about desired changes in strength and size.
References:
1-Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2-Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
3-Schoenfeld, Brad J.; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (01 2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 1530-0315. PMC 6303131. PMID 30153194.
4-Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. BioMed Research International. 2013. doi:10.1155/2013/615901. ISSN 2314-6133. PMC 3780552. PMID 24083231.
5-Rahimi, Rahman (December 1, 2005). “Effect of Different Rest Intervals on the Exercise Volume Completed During Squat Bouts”. Journal of Sports Science & Medicine. 4 (4): 361–366. ISSN 1303-2968. PMC 3899651. PMID 24501549.
Liposomal Sulforaphane: Useful Bodybuilding Weapon
What is Sulforaphane? Sulforaphane is a potent natural compound that can be used in bodybuilding for several reasons. It is intriguing on several levels, to say the least. What is it? It is a compound naturally found in vegetables like brussels sprouts, broccoli, and cauliflower. These foods are high in sulforaphane. (Dang, another great reason…