Blog
The Pendlay Row vs The Barbell Row
Develop Back Strength and Size With These Two Rowing Exercises
For working the muscles of the back, there is no exercise that compares to the row. There are a number of variations that can be used to develop the lats, rhomboids, and traps.
Two commonly used rowing variations are the pendlay row and the conventional barbell row.
Although similar in movement and muscle activation, there are small differences between the two that change the dynamic of the exercise.
This article will explain how to perform both the pendlay and conventional barbell row and will detail the three of the biggest benefits associated with both rowing variations.
The Pendlay Row
Glenn Pendlay is the strength and conditioning coach who is attributed with creating the pendlay row.
Pendlay believes that this variation of the row is how the row should be performed and will lead to optimal back development.
The pendlay row involves starting with the bar on the floor, pulling it tight to the body before returning it to the floor.
Because the bar starts from the floor, it requires you to significantly hinge the hips so that the back is approximately parallel with the floor.
Glenn Pendlay was a huge advocate of this variation as returning the bar to the floor with each rep requires strict form and negates the use of momentum that is sometimes seen in other rowing exercises.
Be aware that because of the trunk position, it may be necessary to use a lighter weight than you normally would with a conventional barbell row. To perform the pendlay row, use the following five steps:
Step One: Start by placing a loaded barbell directly in front of you on the floor. Place your feet directly under the bar at approximately hip-width.
Step Two: To assume the correct position, focus on driving the hips back while keeping the knees slightly bent so that the trunk of the body tips forwards and the back stays flat.
Reach down and grip the bar using an overhand grip with the hands slightly wider than shoulder-width apart.
Step Three: Before lifting the weight from the floor, pull your shoulders back and down and squeeze your core muscles.
Step Four: Powerfully lift the weight from the floor by squeezing the shoulder blades together and hinging the elbows. Pull the bar into the abdomen keeping the elbows as tight to the body as possible.
Step Five: Lower the bar back to the floor by extending at the elbows. Keep the core braced throughout to stabilize the movement and prevent the back from moving or rounding.
The Barbell Row
The barbell row may refer to a range of barbell rowing exercises – for example, wide grip, narrow grip, underhand, and overhand row.
The biggest difference between the pendlay row and the conventional bent barbell row is the back angle.
As the pendlay row takes place from the floor, the back is parallel to the floor. With the bent row, the angle may vary – however, typically, the back angle is typically 45-degrees.
Unlike the pendlay row where the bar returns to the floor with each rep, with the conventional row, the bar is suspended just in front, in-line or above the knees depending on the back angle.
To perform the conventional barbell row, work through the following steps:
Step One: Start with the feet under the hips, grip the bar with an overhand grip that is slightly wider than shoulder-width. Pick the bar up and stand up tall with the bar in hand.
Step Two: Push the chest high, pull the shoulders back and down, and engage the core muscles.
Step Three: While keeping the knees soft, drive the hips back so that the trunk begins to tip forward. Keep the bar tight to the legs and continue pushing the hips back until the back is at a 45-degree angle.
Step Four: Pull the shoulder blades together and hinge the elbows to bring the bar into the trunk while preventing the elbows from excessively flaring out.
Step Five: Maintain a core brace and lower the bar in a controlled fashion back to the starting position.
The Benefits of Both Rowing Exercises
This section will highlight the benefits of regularly performing these two rowing variations.
Because the movements are similar there are some benefits that apply to both the pendlay and barbell row. However, the slight variation between the two exercises does means that there are also some unique benefits.
1) Building Muscle Size
For those who wish to improve their aesthetics or performance, it may be necessary to increase muscle size.
Rows have the potential to build a significant amount of muscle. This is because rows are compound movements that recruit many muscles across a number of joints.
Compound exercises have been shown to be highly effective for building muscle size. This is primarily because a relatively large amount of weight can be lifted with compound exercises.
Lifting heavy weight will apply mechanical tension, increase metabolic stress, and cause a substantial amount of muscle damage – these three are all critical components of muscle growth (1).
Rowing exercises have been found to activate the latissimus dorsi, rhomboids, traps, and biceps (2). Therefore, regularly performing these exercises can lead to muscle growth in these areas.
Studies have suggested that targetting muscles from multiple angles may enhance the rate of muscle growth (3).
Consequently, it may be beneficial to incorporate a number of rowing variations, such as the pendlay row, in order to hit the back muscles from different angles to maximize muscle growth.
2) Strength Development
In a similar vein to muscle growth, heavy compound exercises are excellent for increasing strength capacity (4).
Therefore, the barbell row and its variations can be considered effective for strength development.
If you are unsure which variation would be best for optimizing strength, consider your goals, needs, and limitations.
If you are having issues with positional strength, it may be an idea to use the pendlay row as this places a greater demand on mobility and static strength.
For example, many individuals find that they cannot keep the back flat during the deadlift. Therefore, by incorporating the pendlay row into their training, they can develop this ability.
However, if your goal is to maximally build muscular strength, focus on heavy barbell rows.
While a substantial amount of weight can still be lifted with the pendlay row, the barbell row will typically allow you to lift a heavier amount of weight and may, therefore, be superior for gaining strength.
3) Specific to Powerlifting and Weightlifting
It is clear that both rowing variations are highly beneficial for building general strength and size.
Some may argue that barbell rows are superior to the pendlay row in terms of raw strength development, however, there are specific strength benefits associated with the pendlay row.
For any lifter who struggles with back, core, and hamstring strength, it may be wise to select the pendlay row over the conventional barbell row.
For powerlifters and weightlifters, the pendlay row may also serve a greater purpose than the barbell row.
As mentioned, the pendlay row is particularly useful for developing static as well as concentric strength.
Therefore, for weightlifters, developing strength in this fashion can help to enhance snatch and clean performance while also allowing you to move beyond any sticking points.
For powerlifters, enhancing full-body static and concentric strength can facilitate a better squat and deadlift performance.
Therefore, although it is likely that a heavier weight can be lifted during the barbell row, the weight on the bar is not always the most important factor worth considering.
Row Programming Considerations
The row has significant potential to build muscle strength and size and, therefore, some form of rowing variation should be included in your training program.
However, be aware that the training volume that you use will have a substantial impact on the rate of development.
For maximizing strength improvements, heavy weight should be prioritized. It is recommended to exceed no more than five reps per set.
Although the traditional understanding dictates that six to twelve reps is best for maximizing hypertrophy, more recent research has shown that hypertrophy occurs throughout a range of reps (5).
Therefore, if your goal is to improve muscular size, your focus must be on increasing total training volume.
Final Word
While there are minor differences between the setup of the pendlay and conventional barbell row, the movement patterns are relatively similar and therefore, both can significantly build full-body strength and size.
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:
1 – Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
2 – Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3 – Barakat, Christopher; Barroso, Renato; Alvarez, Michael; Rauch, Jacob; Miller, Nicholas; Bou-Sliman, Anton; De Souza, Eduardo O. (September 4, 2019). “The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals”. Sports (Basel, Switzerland). 7 (9). doi:10.3390/sports7090204. ISSN 2075-4663. PMC 6783981. PMID 31487841.
4 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
5 – 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
Complete Guide To CLA Supplements For Weight Loss
CLA supplements have the potential to boost weight loss and aid in that lean muscle growth for all your desired body composition needs.
Many supplements exist to aid in weight loss and muscle growth, but CLA is one that is often overlooked. Although this is a highly debated supplement, for some say it works and others do not, knowing the ins and outs of CLA can allow you to make the choice for yourself. Weight loss doesn’t have to be impossible, especially when the right supplement is paired with a solid training routine and healthy diet. CLA is considered to be a supplement to support your weight loss and muscle retention needs and may be the right choice for you.
Let’s jump right into CLA supplements and see what these are all about. This complete guide will hopefully give you a better idea of what can be a safe and effective supplement to take to maximize all your gains. With so many supplements out there, knowing all your options is great for allowing you the best chance at the results you want most.
What Are CLA Supplements?
Conjugated linoleic acid (CLA) is a heavily promoted fat burning supplement that can aid in weight loss, increased fat burning, and appetite suppression. It is the most common omega-6 fatty acid and is found in large amounts of vegetable oil predominantly, but also meat and dairy. A common misconception is that this is lumped in with other trans fats.
While this is a trans fat, it differs greatly from the other trans fats known to cause harm to your health. It is natural and is often touted as a great weight loss aid and performance enhancing supplement great for boosting your overall health and performance (1). Common foods CLA can be found in are butter, yogurt, cottage and cheddar cheese, beef, and lamb, among others. Clean, effective, and bioavailable, this supplement can work wonders for your health.
Check out our list of the Best CLA Supplements for great weight loss and lean muscle retention products!
Benefits Of CLA
CLA has great benefits to training and performance, as well as health and wellness and is considered to be a very helpful supplement by many. Knowing the benefits surrounding this supplement can prove most effective as you seek the best for your overall health and wellness. While this supplement is debated as to the effectiveness of it, it’s important to do your research so you are comfortable with taking it.
Benefits of CLA include:
Aid in weight loss and fat burn: CLA works to suppress your appetite and increase energy expenditure, using stored fat for energy, thus aiding in fat loss (2,3). It can increase fat burning for that vital boost and inhibit fat production to keep that lean physique looking toned and sculpted.
Helps keep lean muscle on: By working to shed fat and retain that lean muscle, you can keep that hard earned muscle for a desired aesthetic (4) and not sacrifice all your gains.
Pure and bioavailable: Made with pure ingredients, your body can react positively to CLA, especially with a totally clean product. It can also be absorbed into your body efficiently so all those nutrients hit you.
Natural supplement: Made with natural ingredients, these supplements typically do not contain natural or artificial stimulants to ruin a great product.
Safety & Effectiveness
CLA is a safe supplement to take, but it is always best to read the label and research the brand to ensure the utmost transparency of the product. Some side effects of taking too much include digestive problems, nausea, constipation, stomach pain, and indigestion, but to avoid these, it is best to always read the label and talk with a medical expert if you have questions or concerns.
CLA is a highly debated supplement and some have found that it didn’t change their body fat mass or physical performance all that much. On the other hand, some have said it supports fat loss and the fat burning effects of exercise, so it has clearly worked for some. Looking at each respective supplement and choosing the best option will ensure the most success (5), as well as making sure you pair your lifestyle with a healthy diet and proper workout routine.
Best Time To Take CLA
When looking at the best time to take CLA, it is important to read the label on each respective product so you know exactly what you are getting. To optimize results, taking CLA around 30 minutes before your meal is ideal and along with a healthy diet, can really give a great boost to your overall health and performance. Of course, this should be coupled with regular workouts to maximize the effects.
Featured CLA Supplement
Finding the right CLA supplement can be hard but it is possible. Knowing what to look for and which brands are reputable is the first step in giving you exactly what you need to see the results you want out of a safe and effective CLA supplement. With so many out there, a little help goes a long way when sorting through all the nonsense and finding only high-quality products.
Sports Research CLA 1250
Sports Research CLA 1250 is perfect for weight management with 95% CLA per liquid softgel. Derived from non-GMO safflower oil, this is third party tested to ensure the utmost quality.
Sports Research CLA 1250 is a great CLA supplement designed for weight management support for men and women. Standardized to 95% CLA and sourced from non-GMO safflowers, this supplement is perfect for those athletes always active and on the go. Gluten and soy free, while also having no artificial colors or flavors, this product is third party tested to ensure the utmost accuracy and quality of a top tier CLA for men.
Price: $22.95
Check out our list of the Best CLA Supplements for great weight loss and lean muscle retention products!
Wrap Up
CLA is a great supplement for those looking to a safe, effective, and natural approach to weight loss and lean muscle retention. Although a highly debated supplement, for some, this did work wonders for their goals as they sought the best for their weight loss results. Finding the right supplement may take time, but it is absolutely possible and with the right guidance, you are well on your way to putting only the best on your shelf. This complete guide can help clear up your CLA questions so you can start seeing the results you want most today.
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
Lehnen, Tatiana E.; da Silva, Marcondes R.; Camacho, Augusto; Marcadenti, Aline; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Gaullier, Jean-Michel; Halse, Johan; Hooye, Kjetil; Kristiansen, Knut; et al. (2004). “Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Kim, Yoo; Kim, Jonggun; Whang, Kwang-Youn; Park, Yeonhwa (2016). “Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism”. (source)
Benjamin, Sailas; Prakasan, Priji; Sreedharan, Sajith; Wright, Andre-Denis G.; et al. (2015). “Pros and cons of CLA consumption: an insight from clinical evidences”. (source)
Best Resistance Bands For Home Workouts & Gains (Updated 2021)
These resistance bands are perfect for home workouts to boost strength and mobility for your bodybuilding goals.
If you’ve ever trained for strength sports, you’re probably familiar with resistance band. Resistance bands are an essential for anyone serious about maximizing gains, since they really increase the amount of resistance you have to overcome to finish a certain exercise. If you’ve recently sustained an injury, or are looking to get back into working out after some time away, resistance bands are also really helpful to re-acclimate your body to the intensity of working out in a safe way. With a million uses and counting, resistance bands are definitely a cheap, easy, and smart way to take your workout to the next level whether upper or lower body.
Resistance bands have long been thought of as tools for a solid warmup or for rehabbing a recovering or sore muscle. But resistance bands offer way more benefits than just warming up. With simple changes in your workout regimen, resistance bands can make great improvements to your gains and offer challenging and fun workouts that you can do alone or with a partner to keep you as engaged as possible during those grueling at home workouts of different levels.
We’ve put together a list of the Best Resistance Bands for 2021 to really boost your home workouts and bodybuilding goals. When it comes to strength and mobility, look no further than these great bands to boost all areas of your growth and development.
Best Resistance Bands For 2021
Best Resistance Bands Overall
When looking for the best resistance band overall, you want a quality set that will last a while and be of high quality. Able to help cover all your bases will also be very helpful when it comes to your home workouts and bodybuilding goals, including mobility work.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Pros
Great for resistance training to improve strength and mobility work
Maintain tension and improve range of motion for the entire workout
Offer a great range from 2 lbs. to 200 lbs.
Cons
If using around certain objects that are sharp, you need a band guard to protect these bands
Price: $36.90
Best Tube Resistance Bands
Tube bands are a helpful type of band for training and having the best bands all around can greatly affect your gains. These are great for strength training, as well as rehab.
Serious Steel Resistance Tube Band Set
Serious Steel Resistance Tube Band Set is a great way to add resistance to your strength training with bands ranging from 10lbs. to 30lbs. in 5lbs. increments. Perfect for all experience levels, these tube bands offer a great way to train and are simple and convenient to use at home or on the road. Included in this set from Serious Steel are five bands, 2 handles, 2 ankle straps, one door anchor, and one carrying bag. Use this set as a complementary tool and watch your gains grow exponentially.
Serious Steel Resistance Tube Band Set is a great way to add resistance to any workout. Perfect for all experience levels, this set comes with bands, handles, ankle straps, and other great accessories.
Pros
Complete set of bands, handles, ankle straps, and other accessories
Resistance ranges from 10-30lbs.
From a reputable company in Serious Steel
Cons
Some durability issues with the overall quality and longevity of the product
Price: $34.95
Best Resistance Bands For Home Muscle Building
When looking to build muscle, it is important to focus on those bands that can help get you there. Your gains don’t have to stop at home and with the right set, your muscle building goals can be easily achieved.
HPYGN Resistance Bands Set
This upgraded resistance bands set from HPYGN is designed to optimize all your fitness needs with better quality bands and more selective accessories. With five different levels of bands, ranging from 10 lbs. to 50 lbs., any combination can be used to enhance your gains. Also included are two hand grips, 2 ankle straps, 1 door anchor, and a carry bag. Perfect for muscle training and fat burning, these bands can help build many muscle groups while working to give you that great aesthetic. Durable, portable, and versatile, this set is perfect for your resistance training at home or at the gym.
HPYGN Resistance Bands Set offers five different levels of bands to enhance your gains. Ranging from 10-50 lbs., these are perfect for muscle building and fat burning.
Pros
Great resistance for strength training
The door anchor is helpful
Quality bands that are versatile and reliable
Cons
Durability is an issue, especially with the lighter bands
Tubes are thin and don’t feel as secure as they could be
Price: $20.97
Best Resistance Bands For Leg Exercises
While resistance bands can greatly influence all sorts of exercises, having a quality set to optimize leg day can be incredibly beneficial. With the right set, you never have to worry about those chicken legs again.
DaHeng Resistance Bands
DaHeng brings this exercise set great for resistance training, especially when it comes to leg exercises. Five bands are included ranging from 10 lbs. to 50 lbs. and all can be stacked for any combination. This set can help sculpt and build muscle for an intense workout, but the ankle straps and door attachment are great for giving those legs a good burn. Perfect for athletes of all experience levels, this set is convenient and affordable for muscle growth, fat burn, improving flexibility and mobility, and more confidence. With this set from DaHeng, you will start to see great results.
DaHeng Resistance Bands include five bands ranging from 10-50 lbs. Convenient and affordable, these are great for growth and mobility, especially for your lower body.
Pros
These bands have two ankle straps great for upper body or lower body workouts
They are pretty sturdy for durability and long term use
Low price point makes them great for at-home workouts to perform better
Cons
Using all the bands at once may cause too much strain which can lead to them snapping
Together, the weight seems more like 100 lbs. as opposed to the advertised 150 lbs.
Price: $29.99
Best Resistance Bands For Heavy Resistance
A common myth is that you can’t get a lot of resistance from bands. With the right set, you can achieve heavy resistance to increase time under tension and really see a boost in muscle growth to get the most out of resistance bands for bodybuilding.
Gymreapers Resistance Bands
Gymreapers Resistance Bands are versatile and work well with customized resistance training either at home or in the gym. These pull-up bands are perfect for assisting the pull-up exercise, as well as others like squats, bench press, and many more. Portable and lightweight, these are perfect for recovery, strength training, and conditioning and allow you to tone and tighten any muscle group. Being 41’’ in length, you can work on maximum resistance with the option to choose from five-color-coded latex bands.
Gymreapers Resistance Bands are versatile and work well with customized resistance training. Portable and lightweight, these 41” bands are great for strength training and conditioning work.
Pros
Great for recovery, strength training, and conditioning
41’’ allows for max time under tension and optimal range of motion
Portable and lightweight to be used anywhere
Cons
Premium priced option compared to others
Price: $84.99
Best Hip Circle Resistance Bands
Smaller bands can be great for warming up and rehab, but also for exercises if need be and resistance bands for joints can greatly help with mobility. The right hip circle bands can ensure quality and durability without having to worry about poor gains.
Sling Shot Mark Bell Hip Circle Resistance Bands
Sling Shot Mark Bell Hip Circle Resistance Bands are great for beginners or professionals and can improve your fitness goals no matter the level you’re at. A multi-use tool, these bands allow for bodyweight exercises, flexibility, mobility, and strength training and can be used anywhere so those gains never stop. These bands are designed for comfort and will not pinch, irritate, roll up, or snap on skin yet are compact and portable for easy carry and use. Being 3’’ wide and made from premium quality material, you can ensure a quality band for all your home workout needs.
Sling Shot Mark Bell Hip Circle Resistance Bands work well for all experience levels when it comes to bodyweight exercises, flexibility, and strength training. Being 3” wide and made of premium quality, these ensure durability and longevity.
Pros
3’’ wide and made from quality material
Designed for comfort for no pinching or rolling up
Great for bodyweight exercises, flexibility, mobility, and strength training
Cons
Band could be a little wider for better use
May be harder to use than typical latex bands
Price: $20.00
Benefits Of Resistance Bands
Resistance bands have the potential to seriously increase strength and size and greatly affect all areas of your home workouts and resistance bands for bodybuilding can also help you hit your goals. When it comes to improving strength and mobility, having the right workout equipment can work wonders and really be great fitness aids.
Good resistance bands will:
Provide for a solid warmup: Really prime your muscles, get your blood flowing, and increase your heart rate for maximum performance during those gym or home workouts.
Build muscle: By working on mind-muscle connection and increasing strength and size to not only see growth and definition but also enhanced lifts (1).
Improve range of motion: By working often times overlooked muscles who seek attention and creating a solid and stable platform to perform big lifts as well as increase flexibility and mobility (2) with resistance bands for joints.
Build mind-muscle connection: See effective gains and allow you to focus on form over total amount of weight (3).
Types Of Bands
With many options for bands on the market, the choices allow for more diversity in your workouts and better options overall. The heavy-duty resistance bands are a great choice, and arguably the best option, because they can be used for all aspects of the workout. From a pre-workout stretch, to a supplemental aid during, and that post-workout recovery, the heavy-duty resistance bands offer versatility and comfort to see big gains. Other types of bands include the tube resistance bands, which are a similar premise but with handles, and the light resistance bands, which are great for therapy (4,5).
How We Choose
When looking at the best resistance bands, we look at a few factors to bring you only best products around. We look at the reputation of the company and the brand because you deserve to have an honest and transparent company working on your behalf. The quality of the band and the material used will ensure durability and so you get only the best when it comes to your band and home workouts. We lastly look at price because workout equipment can be very expensive but it is possible to find great products at an affordable price.
FAQ Section
What are the best resistance bands?
Serious Steel Fitness 32’’ Resistance Training Bands. Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex.
What is the best way to use resistance bands?
When using resistance bands for bodybuilding and strength, there are many ways to use them. Bands can be great for warming up and recovery before and after your workout. For those who want to use them during the workout, resistance bands can also be great training aids to provide added resistance and a quality workout.
Does it matter if I’m a beginner or not?
There are resistance bands for people of all levels that can greatly benefit your home workouts. Whether you are a beginner or someone more experienced, the right bands exist so you can capitalize on all your goals with a great workout product.
Wrap Up
Resistance bands for bodybuilding are great tools to use for your at home workouts or on the go needs. This list is sure to offer some really nice options for you to see big gains and really develop definition. By working to build overall muscle as well as strength and size, resistance bands prioritize form and technique over sheer quantity and amount of weight. The real benefit to this is that you build mind-muscle connection, build toned definition, and feel a great workout and calorie burn without having to suffer at the gym. All can be done at the comfort of your own home. These resistances bands above are really nice options to either get you started if you are a beginner, take you to the next level if you are in the middle, or really elevate performance if your are more experienced. As great workout tools, resistance bands should never be an overlooked piece of equipment. Check out our list and see what resistance bands can do for you!
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.
References
Dayne, Andrea; Nuzzo, James, L.; McBride, Jeffrey M.; Burr, Alan; Triplett, N. (2010). “Power Output In The Jump Squat In Adolescent Male Athletes”. (source)
McMahon, Gerard E.; Morse, Christopher I.; Burden, Adrian; Winwood, Keith; Onambele, Gladys L. (2014). “Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength”. (source)
Calatayud, J.; Vinstrup, J.; Jakobsen, M.; Sundstrup, E. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Iversen, V. M.; Vasseljen, O.; Mork, P. J.; Gismervik, S.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Lopes, J.; Machado, A.; Micheletti, J.; Almeida, A.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Lauren Wood Profile & Stats
The biography, life, and accomplishments of Lauren Wood
Lauren Wood is a model and television personality with a massive fitness following for her toned and sculpted physique. With a large social media following, she seeks to be motivation for others to achieve their goals and reach the heights they want to most.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Lauren Wood
Weight
Height
Date Of Birth
120-125 lbs.
5’7”
03/13/1993
Profession
Era
Nationality
Fitness Model, TV Personality
2010
American
Biography
Lauren Wood was born in Texas and went through life as an average child. Her professional life began on social media and the world began to see her through her Instagram account. By building up a massive following, she began a career in modeling and sought to be a brand influencer, capitalizing on a great fashion sense. But her toned physique would prove lucrative in entertainment as well.
Her first television debut was on the improv comedy show “Wild N’ Out” and her fame rose even more with the increased notoriety. As a fan favorite, she capitalized and continued her success on social media growing her following even more than before.
As a fitness enthusiast with a great physique, she serves as motivation for others to try and achieve their goals. With her lifestyle and fitness posts, she serves as proof of what hard work can do when you put your mind to it.
Training
Lauren’s training involves a great routine of warming up before she begins and making sure she stretches after to improve flexibility and mobility. She always puts a focus on controlled movements to engage her muscles, create great resistance, and ensure she takes the best care of her body for all her workouts. She also does cardio a few times a week to stay in peak shape all the time.
Nutrition
When it comes to nutrition, Lauren eats very clean and strict, for she focusing heavily on what it takes to fuel her workouts to keep that great physique. While she eats mainly very healthy foods, the occasional cheat meal sneaks in so she can enjoy some of those sweet treats as well.
Supplementation
While Lauren uses her own supplements of choice, it’s important to have a well-rounded routine on your shelf in order to maximize all of your goals effectively. A pre-workout can provide for energy and muscle pumps to ensure a quality workout and an intra-workout BCAA can help push through fatigue and keep that energy high. Of course, a protein powder is essential for maximizing growth and recovery and other supplements like creatine, multivitamins, and fat burners can keep you healthy overall and really influence that increase in strength and size.
The Benefits of Beets for Fitness and Bodybuilding
The Benefits of Beets
So in my last article I went over the top fruit and vegetables to help to boost your gains but I deliberately left out one specific vegetable, and that is the good old beetroot, or beets.
So why are beets so important?
Well a lot for supplement companies are now focusing on this key ingredient, and it has grown in popularity in certain sectors of the lifting community
But why??
I will get to that, as I am going to delve into what the big deal is with beets.
So here it is……. the reason beets are so popular is that they are high in nitrates which in turn then become Nitric Oxide, and the reason this is beneficial is that Nitric Oxide (NO) is a vasodilator, which essentially means that the blood vessels relax, allowing them to dilate (become wider), and this then allows NO to increase in blood flow which in turn also lowers blood pressure.
(And the reason why NO works as a vasodilator is because it activates soluble guanylate cyclase also referred to as sGC)
Deterioration of NO
But with age comes more responsibility and less NO as ‘studies in experimental models and even humans reveal that constitutive production of nitric oxide (NO) is reduced with aging and this circumstance may be relevant to a number of diseases that plague the aging population.’ A 2013 study goes on to say that the impact on NO deterioration also has ‘an adverse impact on CV (cardiovascular) outcomes.’
So can beets make me stronger?
Well one study from 2015 wanted to determine ‘the effects of dietary NO3− in 9 patients with heart failure. After fasting overnight, subjects (then) drank beetroot juice containing or devoid of 11.2 mmol of NO3−. Two hours later, muscle function was assessed using isokinetic dynamometry. Dietary NO3 increased,’ almost immediately after drinking the beetroot juice.
Another study had resistance trained men ingest beetroot juice prior to taking on 3 sets of bench press to failure, the study demonstrated ‘that nitrate supplementation has the potential to improve resistance training performance and work output compared with a placebo.’
So does this mean Beet Juice is a good pre workout option?
Short answer, yes! And the obvious answer again goes back to the fact that NO helps increase blood flow, ensuring more blood and oxygen is getting to your muscles. So maybe add a scoop of NO to your existing pre workout
And it seems as though taking NO post workout would also be beneficial as a study from 2020 concluded. ‘Nitric oxide consumed as a supplement in line with nutrition and recovery strategies in athletes improved the recovery by accelerating lactate excretion from the body after the exercise. All of these metabolic responses in the present study suggest that NO will have a positive effect on exercise performance and recovery.’
As well as a boost in NO, beet juice also provides vitamin C, potassium, iron, magnesium, manganese, zinc, copper, selenium, antioxidants, fiber and obviously nitrates (which we have covered).
And one study has also stated that ‘moderate consumption may be beneficial in iron-deficiency anaemia and inflammatory bowel diseases.’
Are there any side effects to beet juice?
Yes beet juice is healthy but if drunk excessively beet juice can cause an accumulation of metal ions in the liver.
Another side effect is the discoloration of your urine, this could range from pink to red in color, this particular condition is actually referred to as beeturia.
There is also a risk of kidney stones, as beets are high in oxalate which contribute to kidney stone formation.
In conclusion
This super vegetable is beet-ing down its competition when it comes to helping increase your Nitric Oxide levels, and whether it is taken as a pre or post workout you really cannot go wrong.
If it can help boost your pumps then this has to be added to you supplement armory.
Until next time, keep pumping!
https://www.ahajournals.org/doi/full/10.1161/CIRCHEARTFAILURE.115.002141
https://cdnsciencepub.com/doi/abs/10.1139/apnm-2014-0228#.VhdDgSvdbm5
https://www.annualreviews.org/doi/10.1146/annurev-nutr-082117-051622
https://www.mdpi.com/2072-6643/9/1/43
https://pubmed.ncbi.nlm.nih.gov/12881475/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2932548/#:~:text=Nitric%20oxide%20(NO)%20affects%20two,by%20inhibiting%20cytochrome%20c%20oxidase.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3103045/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390088/#:~:text=Studies%20in%20experimental%20models%20and,that%20plague%20the%20aging%20population
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310385/
https://link.springer.com/article/10.2165/11596860-000000000-00000
https://www.mattioli1885journals.com/index.php/progressinnutrition/article/view/8529
https://www.sciencedirect.com/science/article/pii/S0006291X14018178
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
https://pubmed.ncbi.nlm.nih.gov/25846114/
https://pubmed.ncbi.nlm.nih.gov/27050244/
https://pubmed.ncbi.nlm.nih.gov/17899785/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/
https://pubmed.ncbi.nlm.nih.gov/17899785/
Gunter Schlierkamp: Why Does The Olympia Champion Only Compete At Mr. Olympia?
[embedded content]
Gunter Schlierkamp answers: Should the Mr. Olympia champion compete more than once per year?
It’s almost completely commonplace for the Mr. Olympia champion to not compete again until the next Mr. Olympia competition. But this was not always the case, in past eras, the dubbed European Tour after Mr. Olympia would often showcase a series of events where the top five Olympia contenders, including the new champion, continued to compete. Gunter Schlierkamp, for example, even beat Ronnie Coleman in a competition shortly after Coleman had just won the Olympia title. Why did things change? In our latest GI Exclusive, Gunter Schlierkamp shares his thoughts as to why the Olympia champion only competes once per year.
For the past few decades, the winner of the Mr. Olympia would typically only compete once per year. For example, Phil Heath would win the big show and then not compete again until the following Olympia competition. We asked Gunter Schlierkamp why this is the case and his answer shows both sides of the argument.
At first, Gunter Schlierkamp’s reaction was that of not understanding why the Mr. Olympia champion only competes once per year. He explains how, typically, a bodybuilder’s conditioning remains strong for three weeks after a show. If they land on the Mr. Olympia on point – why would they not compete in a few more shows afterwards? Even if it’s just for some additional prize money?
Gunter Schlierkamp reflects on previous eras, where the traditional European Tour would occur right after the Mr. Olympia. These would typically be back to back shows for multiple weekends in a row. The biggest names from Olympia would compete and often the Mr. Olympia champion would be among them.
To some degree, the European Tour has changed. There are less big pro shows that occur immediately after the Mr. Olympia – either due to the pro shows getting more spread out or disappearing completely. If the pro shows are not in the immediate weeks after the Olympia, it would make sense for the champion to avoid it.
That being said, Gunter Schlierkamp also presents another side to the topic. He understands that the Mr. Olympia prize money is very high – more than enough for a year’s worth of salary. On top of that, training and succeeding at being the best in the world takes its tole. He likens it to a gold medal Olympic athlete. After a runner wins the gold at the Olympics, that athlete will likely not try to reach that champion-level time again for quite some time.
Perhaps it is smart for the Mr. Olympia champion to only compete once per year. This allows the champion to only focus on one thing – winning the Mr. Olympia again. They can’t use depletion from another pro show event earlier in the year as an excuse for a lackluster presentation at Olympia. Why even take the risk? Especially if the prize money (and sponsorships) allows for the athlete to not need to compete again.
You can watch Gunter Schlierkamp’s full thoughts on how often the Mr. Olympia champion competes in our latest GI Exclusive interview segment above!
Putting Together a REDACTED Supplement Stack For Emergency Use
Disclaimer: I’m not really a conspiracy theory guy, but I have enough wisdom to know some things. Therefore I spelled the name of the ailment incorrectly.
I’m a supplement expert. My focus is obviously on bodybuilding, muscle, and sports nutrition with a concentration in protein powder. However, I do “dabble” in other areas. I like to research anti-cancer supplements, anti-aging, and now REDACTED. I venture into the other areas because I feel that I could help people out, because yes, my readers are into bodybuilding, however, like myself, one does have other interests. So If I can be of help in those areas as well, why not?
I cannot help but see the research coming in about REDACTED. It is just too fascinating and interesting for me to ignore. It literally touches everyone. I feel my job is to provide my readers and customers with the best information on supplements that I can find. That is what I have been doing for the past 20 plus years. If you want the best info on supplements, you come to Proteinfactory.com. If you want hype and smoke blown up your ass, head over to pretty much any other website. I almost feel it is my duty to supply my customers with this information about supplements and their effect on REDACTED. Because quite frankly, I feel it is not talked about enough.
That being said, I have been reading a boatload of research coming in about REDACTED. Not only that but a lot of ingredient manufacturers over in Europe are producing compounds and raw materials to battle this thing. Therefore in this article, I am going to share with you some of my favorites.
Phytorelief-CC
Right off the bat, you have to go with Phytorelief-CC. That I feel is the best first line of defense, and of course, I have been preaching about it for months and months on end. You can get it right here and listen to my podcasts about it.
PhytoRelief-CC®
Quercetin
I found some studies done in Italy that are super compelling. Essentially the researchers found that people that supplemented with quercetin and were also infected had much better outcomes than those without.
https://www.dovepress.com/possible-therapeutic-effects-of-adjuvant-quercetin-supplementation-aga-peer-reviewed-fulltext-article-IJGM
Check out their conclusion.
Querefit is a safe agent and, in combination with standard care, when used in the early stage of viral infection, could aid in improving the early symptoms and help in preventing the severity of REDACTED disease. It is suggested that a double-blind, placebo-controlled study should be urgently carried out to confirm the results of our study.
Group QP is the quercetin group. NOBODY died and NOBODY in the ICU!!!
Now, if you are a Proteinfactory.com reader, you should know by now that you just don’t run out to Walmart and scan the aisle for quercetin and buy it. Do that, and you’ll end up with God knows what and most likely shit from China. Instead, you take my recommendation. And my recommendation is a product called Quercefit. I recommend this product because it is made by an unbelievable high-quality company, AND it is made to be 20X more absorbable than regular old Walmart-type quercetin. Now, where can you buy this?
Here is my recommendation
Now keep in mind the research calls for 1000mg per day. One bottle will last you two weeks. You will need a one-month supply. Thus, you will buy two bottles.
How to use it.
In my opinion, I would use it if I got infected without question. I mean, seriously, take a look at the results of the study that involved about 150 people. Out of the people took the Quercefit. Nobody died, and nobody needed oxygen, and nobody found themselves in the ICU. Yes, I have four bottles in my house. If I ever get it or a loved one…you can be sure they will be using this stuff.
Vitamin D.
It is clear to me that people with low levels of Vitamin D have an issue with getting infected. Therefore my recommendation is to make sure that you are not one of those. One’s first source is Vitamin D is the sun. Get out outside, my friends. The easiest, in my opinion, is hiking or walking. Take a minimum 1-hour walk a day. Your dog will thank you.
How To Get Vitamin D
My favorite way is eating mushrooms, shiitake in particular. But if you do not like mushrooms, then you can also get a supplement. The powder is the way to go. I would get an organic brand and go with the shiitake or the turkey tail.
Heres the brand
How Much To Use.
Now the supplement facts panel on this product recommends two grams. But in my opinion that is not nearly enough. I would aim for 20 grams per day or ten at the minimum. One bottle of this stuff is about 200 grams; thus, I would get two bottles if I was to get infected.
In conclusion, this is the “emergency kit” I would have on hand if I became infected. Because as of right now, from what I have been reading, one cannot be treated at your local doctor’s office if one is infected. The doctor simply sends you home and tells you your SOL.
UPDATE August 25th, 2021: I just found a really good article. Must read for sure.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Putting Together a Kov1d Supplement Stack For Emergency Use
Disclaimer: I’m not really a conspiracy theory guy, but I have enough wisdom to know some things. Therefore I spelled the name of the ailment incorrectly. I cannot help but see the research coming in about Kuv1d 19. It is just too fascinating and interesting for me to ignore. It literally touches everyone. I feel…
79-Year-Old Frank Zane Is Still Crushing The Gym
Frank Zane recently shared some of his favorite exercises on Instagram.
Frank Zane is one of the all-time greats in the sport of bodybuilding. He totaled three-straight Olympia victories from 1977-1979. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old.
Zane recently shared one of his favorite exercises to do while training biceps. It is an incline-curl variation that is performed laying face down on an incline bench and having arms hanging down with the dumbbells in hand. Zane took to Instagram to share the video.
“This puts tension on your biceps right at the top. So you let the dumbbell hang down, and you curl up, and stop at the top and then go down slow,” Zane said in the video.
“You want to develop a rhythm when you’re doing them. Rhythm is what counts… You want to do about 10 reps… It’s a great exercise for peaking.”
Frank Zane is known for his battles with the likes of Arnold Schwarzenegger. He has over two decades of experience on stage and when he speaks on exercises, it is wise to listen. This is not the only exercise that Zane has provided wisdom on. He does not post on social media much but when he does, it is to teach and share over 50 years of experience in training and bodybuilding.
Back in June of 2020, Zane gave some tips on how to build up your triceps. This was done without any special machines, which Zane said “no special equipment needed if you don’t have access to machines.”
Frank Zane is a legend in the bodybuilding world. He took home a Mr. America and Mr. Universe title in 1968 to go along with his three Olympias. Even though he is decades out of competition, Zane still has the mind and motivation to not only train himself but to share his knowledge with the next generation.
Zane has been motivating and inspiring weightlifters for years now and that is not going to change. Even at 79 years old, Zane has a lot to offer and he can help anyone better themselves by just listening to the words he has to say.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Roelly Winklaar Gives Physique Update Days Out From Europa Pro
Roelly Winklaar shows he has plenty left in the tank.
After his disappointing showing at the Chicago Pro, Roelly Winklaar is looking to redeem himself. To build fan anticipation for this weekend’s Europa Pro, Winklaar dropped a physique update showing the bodybuilder in top form. He looks more than ready to redeem himself here, but it will be no easy task.
Let’s face it, Roelly Winklaar appeared to be pretty flat in his Chicago Pro performance. The veteran bodybuilder was lacking both the size and conditioning. Both attributes are what he’s become known for in recent years. Some have speculated that it’s a sign that Winklaar is slowing down, that he no longer has what it takes to compete with the best of the best. But really, it could be as simple as being off on his timing.
A Chance at Redemption
There’s a science to getting prepared for a bodybuilding competition. One miscalculation can ruin everything. Roelly Winklaar is suggesting that his time away from competing has left him a bit rusty. He addressed the issue in his recent physique update post.
Here we go! Round ✌? ready ? Destination Spain ?? @npceuropean
After almost 2 years off the stage we’re brushing off the dust and getting back to things slowly but surely ??
Best Chance for a Spot at the Olympia?
Roelly Winklaar certainly looks the part of world beater. But will he be able to perform and defeat the likes of Nathan De Asha, who makes his long awaited return? With the top two spots earning a spot at the Olympia, Winklaar’s chances are much improved. If he can’t get it done at the Europa Pro, he’ll have to compete at the Arnold Classic Ohio. Compete and win.
In reality this show is the best bet for Winklaar. While there will still be some solid competition at this show, it pales in comparison to the Arnold Classic line up. The Arnold will be stacked and that would mean Winklaar would have to come to the show in the best condition of his career. If he wins the Europa Pro he will also have more time to fine tune things for the Olympia. Realistically, this is his best chance to make it onto the Olympia stage. It’s Europa or bust.
What do you think of Roelly Winklaar and his current physique?
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.