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IFBB Pro Bodybuilder Phil Hernon Has Reportedly Passed Away
IFBB Pro bodybuilder Phil Hernon has passed away among a string of tragic and sudden bodybuilding deaths.
More sad news hits the bodybuilding world today as it’s been reported that IFBB Pro Bodybuilder Phil Hernon has passed away. At the time of this writing, the cause of death has not been made public. Hernon is best known as the Mr. USA 1995 champion.
The news of Phil Hernon’s death was first reported by Muscular Development on their official Instagram. At this moment, there has been no official announcement on Hernon’s social pages, website, or made by family. The cause of death was not mentioned in the original report.
Though initial information at this time is slim, Phil Hernon had previously posted in 2020 on Instagram posts (now deleted) that he had to be on dialysis – indicating some sort of health issue. There has been little activity on his social media channels. His latest posts falling near early 2020.
Phil Hernon’s passing comes after a string of tragic and too soon deaths. It was earlier reported that NPC bodybuilder Sofia Graham passed away in her sleep. She was 27 years old. Additionally, two bodybuilding competitors passed away at the Europa Pro this past weekend. Alena Kosinova, who was rushed to the hospital mere hours before she was set to walk on stage. Italian athlete Orlando Gallucci was also found dead just days after competing in the Europa Pro.
While many of these deaths have happened in a short string of time (and unfortunately much too young), at the moment there seems to be little in way of correlation between these deaths. Despite this, there have been calls to make competitive bodybuilding a healthier sport for athletes. Mr. Olympia owner Jake Wood recently made comments stating he was investigating into the passing of Alena Kosinova and alluded to future changes in judging.
Regardless, the high volume of bodybuilding deaths is tragic and weighing heavily on the fans, athletes, and family within the bodybuilding community. Our condolences go out to Phil Hernon’s family and friends during this time.
This article will be updated as more information is confirmed and becomes available. Stay tuned to the Generation Iron Fitness Network for more bodybuilding news and updates.
Best Dumbbell Workouts For Leg Growth & Functional Fitness
These best dumbbell workouts will boost leg growth and make your leg day absolutely worth it.
Leg day can be a dreaded day in the gym for some but these best dumbbell workouts can increase leg growth and aid in functional fitness. We all want those vanity muscles to pop but focusing on our legs has great benefits to our training and performance, as well as our physical health. When it comes down to it, adding dumbbells into your workout can greatly influence your gains and offer variety when it comes to keeping those workouts engaging without suffering from utter boredom. The right approach with the right exercise can seriously boost all your gains.
Let’s take a look at some of the best dumbbell workouts to boost leg growth and functional fitness as you seek the most out of leg day. While leg day can be a dreaded day at times, it is important and can work wonders for all your gains.
What Leg Muscles Should Get Worked?
Your lower half is comprised of quite a few muscles that need to see great work done. Each will allow for better stability and strength, while also aiding in power and explosivity depending on what workouts or functional movements you decide to perform.
Quads: One of the strongest muscles in the body, these work for power and explosive movements while also stabilizing the knee and absorbing force.
Hamstrings: The large muscle in the back of your leg, these work to extend your hips and bend your knee. Strengthening these is key to avoid any injuries and unwanted pain.
Calves: These are used to extend your foot and offer support for walking, running, and other sport specific and functional movements.
Adductors: These are the inner thigh muscles and work to stabilize and balance your body as you move from side to side.
Abductors: These focus on stability with one leg movements and perform the opposite as the adductors, although are equally important.
Benefits Of Strong Legs
The benefit of having strong legs goes far beyond simply a larger lower half. Able to help with sport specific and functional movements, skipping leg day would be a huge disservice. Make the most out of leg day and really capitalize on the benefits of strong legs. Benefits include:
Increased strength and size: Work on nailing PRs and really lifting big weight with strong legs while also providing for more functional movements (1).
Power and explosive movements: These will aid in those powerful and explosive movements to keep performance high and you hitting those desired results.
Better balance and stability: With stronger legs, your balance and stability will be enhanced to keep you grounded and lifting heavier weight (2).
Increased core strength: Since your core is vital for many leg exercises, by keeping it constantly engaged you work to increase core strength (3).
Larger lower aesthetic: Strong legs can give your lower half a nice aesthetic that others will envy which lets them know you don’t skip leg day.
Best Dumbbell Exercises For Leg Growth
Goblet Squat
A great squat variation to use with dumbbells, this works all those muscles in your lower body and limits the need for a barbell. By mainly working your quads and glutes, it also requires good core engagement to aid in that increased core strength. This will also enhance the squatting movement as a whole.
Bulgarian Split Squat
This compound exercise is great for targeting similar muscles to the squat and can aid in muscle imbalances as well as hip mobility (4). A challenging exercise, it does offer variety and the chance to really give yourself a great challenge as you increase weight. Core engagement is also key with this exercise.
Walking Lunges
Walking lunges work all of those lower body muscles and require good form as you keep a tight core and neutral spine. This exercise is great for functional movements and increasing your range of motion, thus enhancing flexibility and improving your overall posture.
Dumbbell Swings
Dumbbell swings are performed in a similar manner as the kettlebell swings exercise with great benefits attached. This exercise can provide balance, build strength, and is an awesome conditioning exercise to get your heart rate going as you look to burn more calories.
Calf Raises
With many variations, the calf raise is great for increasing the size of your calves and is rather simple to perform. As an easy and low impact exercise, calf raises can provide for better stability and balance and decrease ankle and foot injuries (5). Staying controlled with this movement is key so as to not injure yourself or cause unwanted pain and strain.
Featured Fixed Dumbbell & Adjustable Dumbbell
When it comes to your dumbbell needs, you have the option to use a fixed dumbbell or an adjustable one, depending on your goals and what you want to get out of them most. A fixed dumbbell can be great for it is comfortable and the grip is more than likely very secure, but you need many pairs of different weights for an effective workout. Adjustable dumbbells are perfect for saving time and money and can prove worthwhile for efficient and convenient workouts. While it is a preference, we wanted to share an option of each so you can better optimize your gains.
Best Fixed Dumbbells: papababe Dumbbells
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Check out our list of the Best Dumbbells for more great products!
Best Adjustable Dumbbells: Bowflex SelectTech Dumbbells
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.
Check out our list of the Best Adjustable Dumbbells for more great lifting equipment!
Wrap Up
The best dumbbell workouts for leg growth can greatly affect training and performance while giving you the edge for functional movements as well. By putting an emphasis on leg day, you give yourself the best chance at seeing growth and succeeding with your goals. Add these dumbbell workouts into your routine to see that lower half thrive. With the right approach and the right exercises, all of your goals are easily attainable.
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
Bean, J.; Leveille, S.; Kiely, D.; Bandinelli, S. (2003). “A Comparison of Leg Power and Leg Strength Within the InCHIANTI Study: Which Influences Mobility More?”. (source)
Hasselgren, L.; Olsson, L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Iacono, A.; Padulo, J.; Ayalon, M. (2016). “Core stability training on lower limb balance strength”. (source)
Aguilera-Castells, J.; Busca, B.; Morales, J.; Solana-Tramunt, M.; et al. (2019). “Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface”. (source)
Schaardenburgh, M.; Wohlwend, M.; Rognmo, O.; Mattsson, E. (2017). “Calf raise exercise increases walking performance in patients with intermittent claudication”. (source)
8 Factors That Can Kill Your Gains Faster Than Masturbation
It’s a calm and uneventful Saturday evening, and you have got an hour to spare before you head out to the gym for a leg session. Just as you grab the bottle of lotion, open the incognito chrome window, and type in the magic words, the warnings from your friendly neighborhood gym bro hits you in the face like a brick wall. It is at this moment you know you screwed up.
Countless blogs and YouTube videos have repeatedly cautioned you against the ill effects of masturbation on your gains, and yet you find yourself in the same compromising position for the second time this week.
Before you put the tissues away, you need to stop and analyze if there are other things you are doing that are negatively affecting your gains more than watching a few manly videos.
Getting Masturbation All Wrong
Most people confuse ejaculation and testosterone. They think fapping before a training session can rid your body of the male hormone required for building muscle. Contrary to popular belief, ejaculation does not affect your T-levels.
Effects of Masturbation On Your Body
Releases Endorphins
Engaging in sexual activities can increase endorphin levels in your body. Endorphins are also known as happiness hormones as they diminish the perception of pain and act as sedatives. They are produced in the brain, spinal cord, and many other parts of the body.
The next time a bro asks you not to fap before a workout, ask him why he does not want you to feel happy and have some endorphins rushing through your body.
Increases Testosterone Levels In Men
We know what you are thinking. This is the exact opposite of what you have been fed for years. Studies have shown that T levels naturally rise during masturbation and sex, then fall back to regular levels after orgasm.
To top this off, here are a few proven benefits of masturbation:
relieves stress
reduces sexual tension
helps you get more satisfying sleep
improves your mood
helps you relax or reduce anxiety
helps you learn more about your sexual desires
improves your sex life
alleviates cramps
So, Should You Masturbate Or Have Sex Before A Workout?
If it makes you feel good – sure. Go ahead, knock yourself out.
Your mood and energy levels play a vital role in your performance in the gym. It does not matter if you have been celibate for a decade, if you are tired or not zoned in for your workouts, you will not have a fruitful training session.
Now that we have established that masturbation or sex before a workout does not negatively impact your training or kill your gains, let us talk about the issues that take a toll on your muscles.
Factors That Kill Your Gains Faster Than Masturbation
1. A Poor Diet
Your diet needs to be based on your daily macro and micronutrient goals. Your meals should consist of lean proteins, unprocessed food, and vegetables.
Consuming simple carbs before your workout will give you enough energy to get through your training session. Carbs are also used by the body for the repair and restoration of muscle tissue. Water is one of the most overlooked aspects of a diet. You need to be drinking at least a gallon of water every day to avoid dehydration.
2. Stress
Cortisol running through your veins throughout the day can be fatal for your gains. Cortisol can reduce protein synthesis and tissue growth through the reduction of growth hormones. The inhibition of these processes can prove detrimental to the muscle recovery process after an intense workout.
On the flip side, exercise is a great stress reliever. So, no matter how stressed or busy you are, you should never miss a training session. You might walk into a workout feeling burdened and stiff, but you will walk out relaxed and relieved.
3. Lack of Discipline
Building muscle mass and keeping it is no easy task. Skipping a planned training session might not feel like a big deal right now, but it will surely set you back on your timeline.
Discipline is not limited to hitting the gym every day. You have to train, eat your meals, sleep at the same time every single day. Following the fitness lifestyle needs military-grade discipline.
4. No Recovery Plan
Most people have a training and diet program in place, but they are clueless when interviewed about their recovery plan. Gulping down a protein shake and sleeping for a few hours every night is not enough if your goal is to build muscle mass.
If you want to perform at your peak level, you should be seeing a chiropractor once every month and be going for deep tissue work. Active recovery is better than a passive recovery program.
5. Poor Sleep
A lack of sleep can disrupt the body’s response to insulin, disturb fat-burning mechanisms, and can even impair your decision-making process.
Poor sleep can cause overstimulation of the brain’s reward center, which can further lead to the adoption of other bad habits like overeating, alcohol consumption, and smoking.
6. Deteriorating Mental Health
If you are not motivated enough, you will never be able to give your 100% in the gym. Other serious mental issues like depression should be dealt with utmost urgency. Depression can create physiological problems by causing constant fatigue, soreness, muscle pain, insomnia, and decreasing appetite.
Bodybuilding is as much a psychological game as it is physical. You will never see results until your mental and physical health is in top shape.
7. Not Factoring In Genetics
Genetics plays a crucial role in bodybuilding. More so than most of us would like. If you are not training according to your body type and genomes, you are leaving gains on the table.
Taking a lifestyle genetic test can save you a lot of time and effort as it can help determine what type of training and nutrition would work the best for you.
8. Broscience – Deadlier Than Masturbation
Nothing kills progress faster than unsolicited broscience. As a rule of thumb, never take fitness advice from someone smaller and less experienced than you. If something seems to be working for you, don’t stop doing it because a gym bro says so. If you need help, find a professional with a proven track record.
Have do you keep your stress levels in check?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Bob Cicherillo Full Interview | Freakiest Bodybuilders, Press Conference Memories, & More
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Watch the full uncut GI Exclusive interview with Bob Cicherillo.
Bob Cicherillo is a former pro bodybuilder who is best known as “The Voice Of Bodybuilding.” He’s been an announcer for many big pro bodybuilding shows, including the Mr. Olympia. He’s also one of the hosts for the Olympia press conference. In general, he has been passionately involved both behind and on stage for the past few decades.
That’s why last year we connected with Bob Cicherillo over a video call to talk about his career, stories from hosting the Mr. Olympia press conference, and his thoughts on the current state of bodybuilding.
Over the past year we’ve released multiple GI Exclusive segments from our interview with Bob Cicherillo. This uncut full length interview includes topics such as the freakiest bodybuilder he has ever seen, the future of Mr. Olympia under new ownership, and his critique on the current state of physiques in bodybuilding.
Listen To Our Bob Cicherillo Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Bob Cicherillo interview here:
Bob Cicherillo Answers: Who Was The Freakiest Bodybuilder He Had Ever Seen In Person?
Bob Cicherillo has been in bodybuilding for multiple decades. First as a competitor and then as an announcer after his retirement from competing in the sport. He’s been involved first hand throughout many of the biggest moments in bodybuilding history. That’s why we asked him who his pick was for the freakiest bodybuilder he had ever seen in person.
For many younger fans of the sport, they will only be able to see video footage or pictures of past legends in the sport. The difference between a video/photo and seeing a competitor on stage in person can be vast. It’s like seeing a famous painting in an art book and then finally getting to see it in person at a museum. It changes everything about your perspective of that greatness.
So when Bob Cicherillo picks Ronnie Coleman, it may at first seem like the obvious answer. We’ve heard it all before. Ronnie is considered widely to be the freakiest and best bodybuilder to ever compete. But when you hear Bob Cicherillo explain what it was like to be there in person – it reminds us of just how big of a deal it really was at the time.
One of the most interesting details Cicherillo reveals is about his experience seeing Ronnie Coleman in 2003. This is considered by many to be one of Ronnie’s best years competing. Cicherillo describes the moment he first saw Ronnie step on stage. He simply laughed. It wasn’t a laugh of mockery. Far from it. It was laughter because he was dumbfounded. He was shocked into a hysterical stupor due to the pure unreal nature of Ronnie Coleman’s physique.
Bob Cicherillo Answers: The Most Intense Press Conference Fight In The History Of Olympia
Bob Cicherillo has been the voice of bodybuilding for quite sometime. Part of that prestigious title comes in the form of hosting the Olympia press conference each year. This is the one time where all of the top competitors get to sit in one room and try to psych each other out before stepping on stage. It’s always an entertaining event that has led to some truly shocking moments. This is especially true if two feuding rivals happen to be involved in the proceedings. Make no mistake, these moments are no staged. Anything can happen.
The press conference is an open even that is often filmed and released to the public. So many people have seen some of the most intense fights and moments that have occurred. But it’s a totally different thing to be there in person – especially if you’re the one on stage between the fighting bodybuilders.
That’s why we asked Bob Cicherillo to share his inside first hand account of some of the most insane Olympia press conference moments. Which one was the most intense that he had ever witnessed? It may not be surprising to some that he picked Kai Greene and Phil Heath. One of the most memorable and best rivalries in the history of the sport, Kai and Phil certainly knew how to push each other’s buttons.
Wrap Up
Bob Cicherillo holds a wealth of knowledge and history in his head from the many decades as both a pro bodybuilder and a commentator in the sport. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics than we can recap in this article including the King Kamali vs Craig Titus rivalry, the future of Mr. Olympia, and more!
Patrick Moore is Looking Absolutely Insane in Recent Progress Update
Patrick Moore is looking incredibly impressive on recent progress update.
Patrick Moore is looking to achieve a new level ahead of the 2021 Olympia. Moore recently posted a progress pic that shows how much he’s upgraded his physique since we last saw him at the California Pro.
The next era of bodybuilding is upon us. There’s no doubting that bodybuilding is entering a new era. With competitors like Nick Walker, Hunter Labrada, and Patrick Moore, it appears that the young guns are on the come up in the bodybuilding scene.
Patrick Moore in particular appears to be one of the next competitors ready to take the reins. Moore is one of the best up and comers on the scene today. When it comes to potential, Moore has plenty of it. Though he didn’t have the best 2020, Moore was able to rebound nicely in 2021.
What’s a small waist??? When building your body for competition, I feel like the best approach is to look at each shot/pose. Pick out what you don’t like about it, and work on that. Myself and @therealtechnicianalways look at each one and say what we like and don’t like about it. Sometimes it’s the way I pose, sometimes it’s improvements that need to be made to the physique. Either way, it’s a guideline for us while putting everything together. This side tri is probably my strongest pose…the waistline and overall detail shows well for me, especially for nine weeks out from @mrolympiallc. Hope this tip helps you guys in building your ideal physique!
An Impressive Physique
Patrick Moore presented a much improved physique with his performance at the California Pro. Moore is looking like he’s reached a whole new level with his gains.
Patrick Moore is certainly a bodybuilder that is going to shake things up in the coming months. Moore is looking like he’ll impress at the the 2021 Olympia.
What do you think about this recent update from Patrick Moore?
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.
Best Adjustable Dumbbells For Bodybuilding & Home Training 2021
These adjustable dumbbells for home training are perfect for lifters and strength athletes as cost effective options to see gains.
Dumbbells are incredibly important weightlifting tools but adjustable dumbbells may be even better. Instead of spending a fortune and buying an entire set of dumbbells, looking to one pair of adjustable dumbbells can allow for a variety of workouts while saving you time and money. Building muscle and increasing performance does require the right mindset but you also need the right equipment and these dumbbells are exactly what you need to see that growth take place as lifters and strength athletes.
We’ve put together a list of the Best Adjustable Dumbbells for 2021 so lifters and strength athletes can have a cost effective way to boost their home training. As simple and convenient options to train, all of your bodybuilding needs can be taken care of immediately.
Best Adjustable Dumbbells For 2021
Best Adjustable Dumbbells Overall
The best adjustable dumbbells for bodybuilding overall will ensure quality, comfort, and ease. You want your grip to feel as comfortable as possible and the dumbbell should offer many weight options for you to have an effective workout.
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 Adjustable Dumbbell For Durability
A durable dumbbell will ensure longevity, as well as repeated abuse. Using these every day, you want to be sure your dumbbell of choice can handle it.
Gorilla Gadgets Adjustable Dumbbells
Gorilla Gadgets Adjustable Dumbbells are made from durable material with strong molding around all the metal plates for continued longevity. With weights ranging from 5-90 lbs., a great non-slip handle and plenty of weight options allow for any workout to be done efficiently. The lightweight frame is a nice modern design but sturdy enough if dropped, giving these dumbbells a serious boost when it comes to durability.
Gorilla Gadgets Adjustable Dumbbells allow you to adjust from 5 to 90 lbs. switching every 5 lbs. The handles are non-slip and the lightweight frame is great for any workout.
Pros
Sturdy set with weights ranging from 5-90 lbs.
Lightweight and modern design allow for efficiency
Well-balanced for a nice grip and quality workouts for lifters and strength athletes
Cons
Assembly may be more tough than advertised
Price: $639.99
Best Adjustable Dumbbells for Heavy Lifting
It is possible to lift heavy with adjustable dumbbells and if the option for higher weight is available, you can see huge gains. Looking at the increments and the overall weight will ensure a good pair for heavy lifting.
VEICAR Single Adjustable Dumbbell
VEICAR Single Adjustable Dumbbell allows for weight to be conveniently changed from 10-88 lbs. accompanied by a non-slip handle design that is safer and more comfortable to aid in any heavy lifting. The unique dial system combines 17 sets of weights into one and the latest design locks the dumbbell into a groove, ensuring a tight and stable fit. A compact design able to save space, matched by a serious amount of weight, this set is great for those heavy lifting and muscle building needs.
VEICAR Single Adjustable Dumbbell can be changed from 10-88 lbs. combining 17 sets of weights into one. With a great grip and compact design, these are perfect for heavy lifting.
Pros
Easy adjustments of 10-88 lbs. with a safe and comfortable design
Unique dial system combines 17 sets of weight into one for a cost effective option
Weight shifts effortlessly to allow for great heavy lifting exercises for lifters and strength athletes
Cons
The weights tend to get locked often which can cause frustration
Price: $329.99
Best Adjustable Dumbbell-Barbell Combo
A dumbbell-barbell combo will prove most effective for you can tackle even more exercises. These can attach to each other and provide for the best in terms of quality and durability.
Wesfital Dumbbells & Barbell Adjustable Set
Wesfital Dumbbells & Barbell Adjustable Set offers a great way to workout with adjustable dumbbells and a barbell attachment. Total amount of weight equals 88 lbs. and the dumbbells can be connected to a rod to assist with any of those exercises required with a barbell. The 15.74 inch foam connecting rod is a great design with better and more comfortable grip to achieve higher stability. With easier assembly than most, this set will store well and handle all your dumbbell and barbell needs.
Wesfital Adjustable Dumbbells-Barbell Set allows you to connect the dumbbells to the barbell to tackle upper and lower body workouts. Easy to connect and store, this is great for any exercise.
Pros
Clean design with easy to put on weights for lifters and strength athletes
Nice to have a dumbbell-barbell combo to attach for even more workouts
Great quality and everything connects simply and conveniently for a cost effective set
Cons
Grips tend to loosen on their own at times
Doesn’t feel as durable as it could be
Price: $139.99
Best Adjustable Dumbbells for Beginners
For those just starting out, the right pair can get you started the right way. With a good amount of weight and easy to use design, this will benefit your workouts greatly.
ProForm Adjustable Dumbbells
ProForm Adjustable Dumbbells replace 10 dumbbells with one set and adjusts based on 5 lbs. increments. By adjusting the weight to whatever you want using the rapid strike weight selection system, you can customize your training and give yourself the best chance at seeing serious gains. Durable construction includes a combination of steel and hardened plastic for durability and an easy design great for beginners.
ProForm 50 lbs. Select-A-Weight Dumbbell Pair allows you to replace 10 dumbbells with 5 lbs. increments. A combination of steel and hard plastic, these are durable and high-quality.
Pros
Durable construction of steel and hardened plastic
Replaces 10 dumbbells in one set with increments of 5 lbs.
Rapid strike weight selection system is great for changing the weight efficiently
Cons
Hard to switch the weight sometimes and a dial system may be easier
Knurl may too intense for some lifters and strength athletes
Price: $254.26
Best Adjustable Dumbbells For Small spaces and Compactness
These are perfect for saving space and you want a set that won’t cause clutter. Easy storage and compactness will keep these out of your way while still being versatile.
POWERBLOCK Elite EXP Adjustable Dumbbell
POWERBLOCK Elite EXP Adjustable Dumbbell offers an adjustable range of 5-50 lbs. and replaces 16 pairs of dumbbells with just one. The auto-lock handle feature includes two chrome adder weights so you can even adjust your increments by 2.5 lbs. for just that much more weight. Perfect for saving time, money, and energy, these are a great set of block dumbbells.
POWERBLOCK Elite EXP Adjustable Dumbbell ranges from 5-50 lbs. for all your lifting needs. This replaces 16 dumbbells with just one to save space and time.
Pros
Adjustable from 5-50 lbs.
Replaces 16 pairs with just one dumbbell
Nice feature to add increments of 2.5 lbs. for a little more weight
Cons
Stability between the plates may not be the best
Bit expensive for the overall quality but is still cost effective
Price: $343.61
Best Adjustable Dumbbells Set
A full set of adjustable equipment centered around your dumbbell is perfect. Made of quality material with many options, you can have a very effective workout.
Gintonique Adjustable Dumbbell Set
Gintonique Adjustable Dumbbell Set is a complete set of adjustable weights including dumbbells, a kettlebell, and a barbell. The dumbbell ranges from 6-33 lbs. and are easy to adjust when it comes to adding and taking off weight. The kettlebell can be adjusted from 5-33 lbs. and the barbell can be adjusted from 10-33 lbs. Assembly is fairly simple with 4 PVC screws and 4 circlips to make switching as simple as possible. A complete set of adjustable weights perfect for all your workouts, this can really boost your gains and offer variety.
Gintonique Adjustable Dumbbells Set is an awesome set with adjustable dumbbells, kettlebells, and a barbell. Easy to assemble and use, this provides for an amazing home workout with all the equipment you need.
Pros
Great complete set of dumbbells, a kettlebell, and a barbell
Good quality and withstand minor abuse from exercise
Convenient for home workouts with great variety and is cost effective
Cons
Wish there was more weight added to the equipment
Weights don’t lock as well as they could
Price: $169.99
Benefits Of Adjustable Dumbbells
Adjustable dumbbells have many benefits and can work wonders for your gains as lifters and strength athletes. As great additions to any home gym, it is important to really focus on what a good set can do for you before you spend the money. Once you do commit, however, you will not be disappointed by the results at all as these will really round a great complete home gym for all your workout needs. Benefits of adjustable dumbbells include:
Increase strength and size: As effective lifting tools, these will work to provide for great workouts so you build muscle and increase strength and size for that desired physique (1,2).
Provide for convenient workouts: By working with one set of dumbbells with many weight options, you can have an effective workout that will save you time and boost your gains by offering the potential for a variety of workouts.
Save space and money: These don’t take up much space and can save you money as opposed to buying multiple dumbbell pairs.
Offer the ability to progress: With smaller increments of weight, you can watch your progress grow as you seek only the best for your weightlifting goals.
What To Look For
When looking for the best adjustable dumbbells for bodybuilding there are a few things to look out for. You want to look at the increments of weight that these adjust to. Some are usually 2.5-5 lbs. offering you a great variety of weight and working up to higher weight. Quality is important because you want these to last a long time and be worthy of the price you pay for them. It is also important to look at the style of dumbbell because these come in many shapes and sizes so ensuring a comfortable grip is very important with these products.
How We Choose
When looking to the best adjustable dumbbells for bodybuilding, we focus on a number of factors because you deserve only the best for workout equipment. With so many options out there, finding a quality adjustable dumbbell set can be difficult but it is absolutely worth looking into. We look at the brand and the reputation because many fitness companies produce quality workout equipment. If it is brand not known by many, we look at the quality, as with all these products, to ensure they are worth your time and money. A durable set of adjustable dumbbells will work for your benefit and your benefit only. We then look at price. We know fitness and exercise equipment can be expensive but looking to those options that are affordable can prove to be very worthwhile and not break the bank as you seek quality with affordability.
FAQ Section
What are the best adjustable dumbbells for bodybuilding?
Bowflex SelectTech Dumbbells. These 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.
Are dumbbells or adjustable dumbbells better to use for my gains?
Dumbbells on the whole are awesome lifting tools. It is really about preference. The right adjustable dumbbell will feel like a fixed dumbbell so you really won’t tell the difference. What you get is the ability to save time, space, and money with adjustable dumbbells.
Can I still get an effective workout with adjustable dumbbells?
Absolutely. These will work great for a number of workouts, be them upper or lower body. The ability to change weight quickly will give you the best chance at tackling different workouts with ease and comfort.
Wrap Up
The best adjustable dumbbells for bodybuilding are exactly what you need to succeed and round out a complete home gym. With one set of dumbbells able to tackle the needs of an entire dumbbell set, you save time and money while never sacrificing any gains. The right set will be high-quality and allow for only the best when it comes to building muscle and seeing that desired growth take place. Check out these adjustable dumbbells and see just what these can do for you goals today.
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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
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)
Solstad, T.; Andersen, V.; Shaw, M.; Hoel, E.; et al. (2020). “:A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males”. (source)
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These Are The Guaranteed Ways of Overcoming Your Training Plateau
Ways of Breaking A Training Plateau
Hitting a training plateau can be one of the most frustrating things. You know you’ve hit an overhead ceiling when you can’t seem to make gains no matter what you do in the gym. Hitting a plateau is not something unusual and you might be suffering from it without knowing it.
There is nothing wrong with hitting a plateau but staying on it can be disastrous for your physical and mental health. There are a few things you can do to overcome the gain roadblocks when you hit them.
Change Your Training Program
Following the same training program for a long time can cause you to hit a plateau. You need to constantly add variations to your workouts to avoid hitting a muscle growth roadblock.
You should try changing or making adjustments to your workout program every 8-12 weeks. Starting a new program or following a new training philosophy can re-ignite your muscle growth.
Fix Your Diet
A nutrition deficient diet can be one of the leading causes for hitting a training plateau. Figure out your daily caloric requirement according to your training goals and design your diet keeping your macro and micronutrients in mind.
You could also use the help of supplements to fill the gaps in your nutrition. Make sure you don’t overly rely on supplements and keep real food as the main source of your nutrition. If you don’t know how to design your own diet, getting professional help can save you a lot of time and wasted effort in the gym.
Step Off The Gas
When people realize they have hit the gains roof, they train harder. Training harder than before can be a vicious cycle if you’re on a plateau. Maybe training too hard and a lack of recovery is what got you there in the first place.
Analyze your recovery plan and check if there are any loopholes. You should be getting anywhere between 6-8 hours of sleep every night to streamline the recovery from your workouts. Check if you’re sore for too long after your workouts. Being sore for a long time can be a sign of overtraining.
Shock Your Muscles in Every Workout
Your muscles are quick to adapt to your style of training and you need to constantly shock your muscles into growing. Do something new in every workout so your muscles have no idea what hit them.
Use an advanced training technique like supersets, drop sets, etc. or go crazy by doing 30-50 reps on your last set of every exercise. Using equipment like fat grips, arm blaster, new kinds of bars is also an incredibly effective way of adding variation to your training.
Stop Training Completely
If you can’t seem to make any progress after tweaking your training and diet, chances are you are overtraining. You should consider stopping working out and give your CNS (central nervous system) some time to recover.
Although stopping training can seem counter-intuitive but gaining muscle mass or losing weight will be easy once you come back from the break. Consider the break as a gym-detox for your body.
Have you ever hit a training plateau? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Best Yoga Stretches For Bodybuilders
Don’t let a stigma stop your growth.
It may seem strange at first to see the words yoga and bodybuilding together, but the truth is, yoga is so much more than the reputation it has. Often seen as weird, hippy-like, or unnecessary for those who actually “work out”, many lifters shy away from yoga for fear of this stigma, or simply that they believe it’s a waste of time. For anyone who lifts weights, yoga may be the best thing you can do to ultimately see those gains come to life. Not only can yoga and a good pose help your body recover, but it can even aid in new muscle growth for your bodybuilding goals.
Benefits Of Yoga Stretches
While yoga can provide an outlet for deep relaxation and meditation, it compliments bodybuilding quite well. Big lifts and extensive circuits shorten and tighten the muscles, while yoga poses help to release tight muscles increasing flexibility and balance (1). It also facilitates development and stability of the muscles and joints leading to increased athletic performance. For bodybuilders, who are in a state of constant tension with repetitive movements from exercise and serious weight, putting yoga into your routine will relieve that stress and offer the extra benefits that come with this ancient practice of the yoga poses for bodybuilding.
With the ability to increase mobility, your lower and upper body range of motion will improve (2) and that parallel squat will be easier and easier each and every time. Forcing your body to move in different positions than lifts ensures your body remains in its natural motions and limits restrictions to that of solely lifting exercises. By strengthening your muscles and increasing flexibility, you will notice that your form improves allowing for more solid exercises and the ability to push more weight all while increasing balance for a solid, stable exercise. Used as a recovery aid or a workout supplement, yoga is never a bad workout to mix into your routine to get the most out of each and every training session with these best yoga poses for bodybuilding.
Whether you join a group studio, or decide to be alone and follow a video, yoga is something that can really pay off in the long run of your training. If you decide against both those options, at least incorporate some yoga poses into your post-workout stretch routine to introduce yourself to it and get the most benefits as possible. These 6 best yoga poses require no equipment and are sure to help you improve all around so you lift more weight and your joints have more relief.
Downward Dog Pose
A very common and well-known pose by even those who don’t practice is Downward Dog. It can help get rid of stiffness and back pain, as well as boost circulation to get that blood pumping. Acting as a good check-in pose, you can feel the stretch in your arms, legs and back for that all-in-one body and muscles stretch.
How to: Start in a kneeling position on the floor with your hands under your shoulders. As you tighten your core, tuck your toes under and push your body off the floor arching at the hips. Press into the ground with both your hands and feet, relax your neck, and continue to breathe. Once in this position, gently alternate with each leg and bend your knee in for a solid calf muscles stretch for bodybuilders.
Cat-Cow Pose
Cat-Cow is a great pose to focus on your breathing. It can release tension in the neck muscle and improves spinal flexibility. As a result of helping with spinal alignment, it improves your posture which is highly beneficial for not only training, but everyday life.
How to: Start on your hands, knees, and spine in a neutral position. Your hands should be directly under your shoulders. To enter Cow Pose, inhale as your belly drops towards the floor. Lift your chin and chest to the ceiling. From here, you move to Cat Pose. On the exhale, draw your belly to your spine and round your back. It should look like a cat stretching, hence Cat Pose. Gently bring your chin to your chest. Repeat the process to return to Cow Pose and switch between the two for the desired amount of reps.
Standing Forward Fold
Standing Forward Fold is a great stretch to lengthen the hamstrings, calves and torso. By strengthening your spine, it can improve posture and stabilize for those heavy lifts. This is a good pose to incorporate after a back or legs workout with the standing forward bend motion.
How to: Your knees do not need to be locked out for this, in fact, having a slight bend is better as opposed to a straight line. Stand with your feet just slightly closer than shoulder width apart. Let your torso and arms hang down and you can grab your ankles if you want a deeper stretch. The distance of your hands to the ground does not matter. As long as you comfortably feel the stretch, this will help you, especially in the lower back with the forward bend.
Warrior 1 Pose
Warrior 1 is another stretch everyone seems to know, whether in the yoga world or not. Warrior 1 is great for stretching the groin and hip flexors along with the lower legs, ankles, and spine. Requiring a decent amount of balance, your stability can improve and you will feel a stretch in the lats, chest, and shoulders to loosen any tight muscles.
How to: Choose a side, maybe the left leg to start, and go into a forward lunge, stacking the knee over the ankle. Once stable, reach your arms overhead lengthening your torso and having your shoulders in line with your hips. Drop your hip back and make sure your torso is in line directly with the hips. Repeat for the other leg so your left leg is now back behind you.
Dancer Pose
Dancer can be challenging but will greatly improve your balance and posture. It will work your lower back, hamstrings, quads, chest, and hips for a difficult but all-encompassing stretch. This can strengthen many muscles that may be missed in the gym.
How to: Begin with a simple quad stretch grabbing the top of your foot with the same side hand. When ready, bend at the knee and stretch your free arm extending your body parallel to the ground. If you lose balance, start over and remember to brace your core.
Seated Forward Fold
Seated Forward Fold is perfect for the low back and other back muscles, hamstrings, and hips. It can calm the mind and the body while giving you a great stretch and improving flexibility.
How to: Start in a seated position with your legs out in front. Slowly bend your body over and reach for your toes. It is okay if you don’t reach so only go with your limit. Hold for around 15-20 seconds and slowly release.
Wrap Up
While yoga is seen as an interesting pairing for bodybuilders, the benefits of yoga poses can be more than rewarding for seeing those big gains in the gym and supporting a healthy lifestyle out of it. By improving flexibility and mobility, increasing circulation, and aiding in muscle strength and growth, yoga should be incorporated to your workout routine. Whether you go big and join a studio or integrate these stretches into your recovery cycle, you will see growth and be happy with the results that yoga poses provide.
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
Resources
Polsgrove, Jay M.; Eggleston, Brandon M.; Lockyer, Roch J. (2016). “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”. (source)
Hewett, Zoe L.; Cheema, Birinder S.; Pumpa, Kate L.; Smith, Caroline A. (2015). “The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations” (source)
NPC Bodybuilder Sofia Graham Dies In Sleep Preparing For Shows
Sofia Graham passed away in her sleep after suffering a heart attack.
Sofia Graham passed away in her sleep of an apparent heart attack while prepping for competition. The 27-year-old was an up-and-coming performer at the NPC level. She was preparing to perform on stage at the NPC North Americans and NPC USA’s. It is unknown was officially caused her death but there are speculations from different sources that the demand of preparation, specifically the use of diuretics, could have been the cause.
Graham has been competing for a few years and was in the process of gaining her Pro Card. She was a top-five finisher at Jr USA and WPD while also finishing near the top during North Americans Figure 2020.
Sofia Graham developed a passion for bodybuilding at an early age. Born in the country of Georgia, Graham was adopted and eventually moved to Virginia. She worked as a dental assistant while pursuing her dream of becoming a professional in the sport of bodybuilding.
A GoFundMe campaign has been setup in memory of Graham. There is currently over $10,000 that has been raised and all donations will go to Kelly Kirk, fellow NPC competitor and who the GoFundMe described as Graham’s “true match, their souls were and are intertwined for life.”
“These donations will go directly to Kelly Kirk to help with any financial needs that arise due to the passing of Sofia as well as support Kelly in purchasing a tiny home like the one pictured above, as a tribute to Sofia, his true love. She and him had plans that are now on hold, but with our help we can make Sofias dream come true and Kelly will secure the tiny home they had in their future and name it Sofia, in honor of her so she will be forever immortalized.”
Below, you can read Graham’s obituary remembering her life and discussing her career as a bodybuilder and the the of person she was.
Sofia M. Graham (Age 27)
On Saturday July 31, 2021. Survived by her mother, Roberta W. Graham (Christopher Casey), Aunt, Sheila Whetzel (Steve Matthews), Uncle, Norman Whetzel (Kristina), Aunt, Deb Matthews (Chey Larson), Aunt, Lynne Siefert (Mark), Cousin, Ashley Matthews (Kevin Brady, Alice and Adam), and long-term boyfriend, Kelly Kirk. Predeceased by her father, William Graham and grandparents.
Born in Tbilisi, Georgia, on February 21, 1994. Adopted and emigrated to the US as an infant. Grew up in Manassas, VA and graduated from Woodbridge Senior High School’s Center for Performing Arts program in cello performance. Performed with the Prince William County Youth Orchestra. Attended Radford University and subsequently became a Dental Assistant at Pediatric Dental Care (PDC), until her death. Provided hands-on instruction to students attending the Dental Assistance Training School (DATS). With a passion for weightlifting and body building, she spent many hours in the gym and competed in body building competitions, winning numerous awards.
Sofia made friends everywhere. Friendly, intense, active, quirky and a delight. As we journey through life, we may meet individuals who have a positive or profound impression on us, like Sofia. She lived life to the fullest, was full of energy and kindness, with a positive, confident attitude and discipline, which she carried not only to the gym but also to work. Always willing to provide a helping hand and go above and beyond.
Truly, one of a kind. Memorial service and celebration will be scheduled in the future. She will be interred with her father at National Memorial Park in Falls Church, VA.