Tag: Bodybuilding
Milos Sarcev: Today’s Bodybuilders Are Going Too Easy On Leg Day Training
[embedded content]
Milos Sarcev believes “legs are so very easy” but modern bodybuilders are not pushing hard enough.
Never skip leg day is a phrase that is often repeated in the world of bodybuilding. This is due to the fact that many weightlifters and even bodybuilders can make the vital mistake of overlooking leg training. It’s a problem that has in the past also knocked competitive bodybuilders down a few placings. Most recently, Brandon Curry was criticized for having weak legs at the Olympia 2021. Many believe it was the key factor in placing him second as opposed to overtaking Big Ramy for first place. In our latest GI Exclusive interview, legendary bodybuilding coach Milos Sarcev discusses the recent trend in leg day training within bodybuilding.
During our recent video conversation with Milos Sarcev, the topic of Brandon Curry was brought up. More specifically, his showing at the Mr. Olympia 2021. Curry placed second – meaning second best athlete in the world. Despite this – he received some online criticism for the state of his legs. Many thought that they were not only his weak point but also so weak that they were undeserving of the Olympia stage. Does this criticism have some truth to it? Or is it more over-exaggerated online hate.
Milos Sarcev cannot account for every specific comment made online – but he does believe that the general criticism has some validity. He does agree that Brandon Curry’s legs are a weak point for him. Sarcev says this, even as he admits that Curry was his second favorite physique at the Olympia 2021 stage.
What Milos Sarcev sees is an imbalance in bodybuilding. Brandon Curry is and his legs are a perfect example of this imbalance. Sarcev 100% believes that Curry belonged on the Olympia stage. But he does see a vast quality difference between the rest of his body and his legs. The rest of his physique was enough to overpower the weaknesses. It earned him a well deserved second place at Mr. Olympia. That being said, the imbalance showcases where priorities are for pro bodybuilders as a whole.
Milos Sarcev believes that modern bodybuilders are going too easy when it comes to leg day training. In fact, he thinks that leg day training is easy. There is no secret. There is no challenge for legs more than other body parts. The problem is more that bodybuilders simply don’t enjoy training legs. So they go easy. This is the big problem as Sarcev sees it.
“I see this and I stand behind it. Whoever wants to develop legs they can. Legs are so very easy to put the load on the quads if you want it,” Milos Sarcev states in our interview. He continues:
“If you want to go to the gym to socialize, to make it look like you’re training, to do some leg presses, to do some – you know what? No… I cannot go to the gym now-a-days and see someone squat… they are going easy, the easy way. So if you want to build the legs, have you ever heard of squats? Can you try them, please?”
It should be noted that his experience is purely anecdotal. But he also sees the proof in the pudding. Far too often he sees talented pro bodybuilders with lagging legs. From what he sees in the gym, it’s due to a change in effort.
“I like to be sarcastic and people will call me names,” Sarcev goes on to state. “But I speak the language. I speak the truth.”
Milos Sarcev further explains his statement. He believes that the new modern era of bodybuilders are playing it too safe. They avoid squats to protect their knees and avoid injury. But in doing so – they are also pushing their bodies less hard. They are losing out on vital elements of leg day.
“That’s why the people I will train – I will not babysit them,” Milos Sarcev explains. “I will not accept their excuses. I mean when you have a twenty something year old guy say, ‘Oh, my knees!’ I didn’t even feel my knees until 40 years of age… they all think it’s overtraining.”
You can watch Milos Sarcev’s full comments on Brandon Curry and leg day training in our latest GI Exclusive interview segment above!
Chad Nicholls Shares Predictions For 2022 Arnold Classic
Chad Nicholls recently revealed who he believes will be the new champion at the 2022 Arnold Classic.
The 2022 Arnold Classic is right around the corner and that means there will be plenty of predictions coming out. Chad Nicholls recently shared his opinion on who could take over as the new champion in Columbus.
The Arnold Classic is back where it belongs taking place from March 3-6. With the event returning to the beginning of the year, there are many big names that will be present. This does not include Nick Walker, who won the show in 2021 but will continue to focus on the 2022 Olympia. This means there will be a new champion and Nicholls, a bodybuilding coach and sports nutritionist, recently gave his pick.
Nicholls joined The Menace Podcast on the Muscle and Fitness YouTube page and this is where he broke down some of the biggest names in the show. Before we get into what Nicholls had to say, let’s take another look at the Men’s Open lineup for the 2022 Arnold Classic.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Rafael Brandão (Brasil)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Brandon Curry
It has been quite a run for Brandon Curry. He was crowned Mr. Olympia in 2019 and has finished as the runner-up in back-to-back years to Big Ramy. When looking at the field, Curry has to be considered one of the favorites, if not No. 1 on the list. He has his sights set on taking back his Olympia crown but will appear at the second biggest show of the year first.
Nicholls has always liked Curry to come out victorious at the Arnold Classic and he has not changed his opinion.
“I think Curry’s going to win this. I’ve always though that Curry’s going to win this. I think just that the level that he’s at right now, based off of where everybody’s ay, if he shows up anywhere close, I don’t think anybody beats him.”
Brandon Curry has a victory at the Arnold Classic from back in 2019, the same year he won the Olympia. There is a chance that he could bring home his second in about six weeks.
William Bonac
Walker might have won the Arnold Classic in September but would it have happened this way if William Bonac was there? The 2020 Arnold Classic champ was unable to make the trip but will return to the stage this year. According to Nicholls, this does not mean that he will make an immediate impact.
“I think that the things he has lacked over the last couple of years are finally starting to catch up with him. I think he was downsized a bit and his conditioning was also behind in 2021. I think he had very little time to correct that.”
Brett Wilkin
There are many big names returning to the Arnold Classic this year. Steve Kuclo finished third last year, Regan Grimes continues to improve, and Cedric McMillan and Nathan De Asha always have eyes on them. Nicholls believes another up-and-comer could steal the show.
Brett Wilkin is a rising star in the sport but has not taken that next step just yet. This might not be the year that Wilkin takes home the title but he has a chance to finish in the top three. Nicholls believes that he could be a threat to Curry.
“”He matches Brandon structurally. Obviously, Brandon’s got that massive back and that width and you know, that shoulder to waist ratio but Wilkins isn’t that far off. I think he might be bigger so it’s gonna be interesting.”
It is going to be an intense and entertaining battle to see who finishes in the top five. Wilkin could be the name that makes the biggest jump during this event. As of now, Brandon Curry seems to be the competitor to beat at this point.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
These 5 Exercises Will Boost Your Libido And Give You Massive Gains
Boost Your Libido
Working out can improve your life in more ways than it is credited for. It’s time people start looking at working out as more than just working on the muscles. Pumping iron can have both physiological and psychological benefits.
Spending some time in the weight room can improve your sex drive. Working out can even help you if you don’t feel any sexual desire. Feeling asexual can be caused by many reasons including stress, exertion, mental exhaustion, etc.
While lifting weights can help boost your libido, there are some exercises which work better than the others. Make these five exercises a part of your training routines to boost your libido –
1. Squats
Squats are a complete leg builder. This exercise can also help you with your low sex drive. Legs are the biggest muscle group in your body and working them by squatting can improve your testosterone levels.
Squats increase your overall muscles mass, strength and sex drive. There are enough variations of this exercise, so you’re never bored of it. Make squats a part of your workout routine to improve your libido.
2. Barbell Hip Thrust
No other exercise comes close to barbell hip thrusts when it comes to mimicking a sexual position. This exercise also happens to be one of the most effective in improving your sex drive. It also adds muscle mass and strength to your lower body, especially glutes.
It can be incredibly hard to not think about sex while performing this exercise. Tip: avoid making eye contact with the opposite sex while you’re doing this exercise if you don’t want to end up sending the wrong signals.
3. Bench Press
Compound (multi joint) exercises are the most efficient in helping you improve your testosterone levels and sex drive. Bench press has been the poster exercise for manhood for a long time.
This exercise helps broaden your chest which, for many men, can lead to increased confidence. We hope you make it count and put this raised confidence to good use with women. Incline and decline bench press can work different areas of your chest.
4. Deadlifts
Deadlifts work your entire body. There are only a few other things as badass as lifting some heavy weights off the ground. Deadlifting regularly can improve your libido and make you stronger at every other exercise.
Deadlifts can also help you in adding lean muscle mass. Avoid heavy deadlifts if you’re suffering from a back injury. You can also try different versions of this exercise like sumo deadlifts or dumbbell deadlifts to keep your body guessing.
5. Clean and Press
Clean and press primarily work your shoulders, but secondary muscles like your upper and lower back, traps, hamstrings, quads, glutes, and calves are also involved. It is a full body exercise which can improve your physique and sex drive.
Clean and press is also a compound exercise which will help you put on muscle mass and definition. You can perform this exercise in a hypertrophy workout or a strength workout. All you need to do is adjust the number of sets and reps.
Which according to you in the best exercise to boost your sex drive? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilder Discloses Grocery Shopping Hacks for Bodybuilders
INBA PNBA professional natural bodybuilder Jacob O’Neil gives Costco shopping hacks for bodybuilders.
Picking up the right foods at groceries stores is imperative for any quality fitness program, especially natural bodybuilders. Although, knowing which foods to get can be daunting for many gym-goers. There are many different foods to choose from and choosing the right ones for your fitness goals can be confusing. But don’t fret just yet. An International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) professional bodybuilder has grocery shopping hacks for bodybuilders for choosing which foods are best to make grocery shopping easy. INBA PNBA professional natural bodybuilder Jacob O’Neil on Instagram (IG) said:
“If you’re at Costco, and you’re trying to make gains, this is what you need to get. Chicken breasts only $2.99 per pound. Big ‘ole bag of broccoli for those greens. HGH bananas. Ground Bison for those fattier proteins.”
Costco Grocery Shopping Hacks for Bodybuilders
We’ve put together a list below of the rest of the foods O’Neil recommends.
Egg whites
Unsweetened almond milk
Berries for smoothies
A big bag of shrimp
Guacamole for healthy fats
Almond butter or peanut butter
Organics Jack’s Catina salsa to put on rice and eggs
Low-fat cottage cheese
Steak
Oatmeal
Jasmine rice
Non-fat Fage yogurt
Peanut butter powder
He also said he gets sweet potatoes, russet potatoes, canned tuna, whey protein, cauliflower rice, pasta, asparagus, spring leaf mix, and diet soda. Most of his foods seem to be organic as well. O’Neil claims these are the main staples to his nutrition plan.
You can see his full IG clip below.
https://www.instagram.com/reel/CZFtXSxpi1N/?utm_source=ig_web_copy_link
This past Natural Olympia at Natural Olympia 2021, Jacob O’Neil was the amateur overall Bodybuilding winner. He was also able to rank in the top five in the Pro Classic Physique and get 6th in Pro Bodybuilding, which is impressive as the youngest pro on stage. He plans to take 2-3 years off from competing to work on his physique.
Natural Bodybuilding
Nutrition plays a crucial role in natural bodybuilding. Food is essential in everyone’s fitness regimen, of course. But it’s vital for natural bodybuilders since natural bodybuilding leagues don’t permit drug use. And if you’re an INBA PNBA athlete, quality foods are even more critical. That’s because the INBA PNBA is the only bodybuilding league that follows the most strenuous drug-testing standards for professional athletes – World Anti-Doping Agency (WADA).
Competitors that get caught doping in this league are banned from competing and stripped of their titles and prizes. Last year, there was a surge of bodybuilding deaths in the sport, and fans questioned leagues’ safety and health protocols. Although, the International Federation of BodyBuilding and Fitness (IFBB) Pro fans are still warming up to natural bodybuilding.
The largest natural bodybuilding league on the planet, the INBA PNBA, aims to keep its athletes safe and level the playing field. And with the rush of multi-media contracts with Iron Man Magazine and Generation Iron, the INBA PNBA is continuing to progress and innovate the sport of bodybuilding.
If you want the physique of top professional natural bodybuilders, you should consume organic foods high in protein, ample healthy fats, and plenty of greens.
Generation Iron is looking forward to seeing Jacob O’Neil back on the stage in a few years! Keep up the hard work!
Follow us on Instagram, Facebook, and Twitter for more nutrition tips from natural bodybuilders!
Bodybuilding Champion Frank Calta Has Passed Away At 75
Frank Calta began opening gyms at a young age to accomplish his goals.
Frank Calta is one of the pioneers of bodybuilding who was a champion and went onto open gyms to help others accomplish their goals. Calta has passed away at the age of 75. The bodybuilding champion remained an influential voice in the sport for the duration of his life.
Calta’s career hit a peak in 1978 when he won the Mr. Pennsylvania and Mr. North American titles. Calta grew up in Pennsylvania and this is where he grew a passion for fitness and bodybuilding. It all began in his basement when Calta was in his early 20’s.
“My dad was a private and a proud man. He wouldn’t want people crying over him or feeling sorry for him. He’d want to be remembered for how he lived — tough and hardworking,” said Treon Calta, Frank’s son.
Frank Calta wanted to put on some weight and this is when he opened his home gym. He had a set of dumbbells that were used along with some other equipment donated by friends. They all worked out in this home gym but it later became too crowded. This is when Calta decided to rent some space and charge a membership fee. As the business continued to grow, Calta opened a second location across the street.
After winning two bodybuilding titles in 1978, Calta decided to move from Pennsylvania to Tampa. One year later, Calta opened his first gym called Frank Calta’s Super Fitness. He continued to train and made some more noise in the state of Florida.
In 1979, Calta won the Mr. Tampa and Mr. Florida bodybuilding competitions. He began turning heads as a bodybuilder and possessed incredible strength. Calta was able to bench press 450 pounds and squat 575 pounds at the peak of his career. The number of gyms opened by Calta quickly grew to five and saw great success.
In 2012, Calta’s wife, Tina Calta, passed away and this is when he began closing some gyms. He also sold five Punch Boxing for Fitness locations.
Frank Calta will be remembered for his impressive physique and his work off the stage opening a number of gym locations to help others accomplish their goals.
Generation Iron would like to send condolences to the family and friends of Frank Calta during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Andrea Shaw: How Offseason Bulking For Female Bodybuilders Is “Way More Emotional”
[embedded content]
Andrea Shaw talks about the differences between Men’s Open and Women’s Open bodybuilding – and how much more of an emotional impact bulking has for women.
It’s generally understood that the gaze and expectations on female bodies are far different than they are for men. So how does that play out in the world of bodybuilding? A sport where the perfection of a physique is judged by audiences and judges alike? There has often been a controversial discussion about “femininity” for the bigger female divisions such as Women’s Open. But that challenge also finds its way beyond just the stage. Much like any other athlete in the sport, female bodybuilders need to bulk during the off season. In our latest GI Exclusive, 2x Ms. Olympia Andrea Shaw opens up about the emotional impact of bulking during the offseason for women.
Andrea Shaw discussed previously with us about the concept of femininity in the female divisions of bodybuilding. She believes that a Women’s Open bodybuilder can certainly be feminine at the same time as successfully competing. That being said, she also thinks that femininity should not be a judging factor on the stage. That should be a personal choice. At the end of the day, the physique should be judged in the same way the Men’s Open division.
That being said, just like Men’s Open, women also need to go through the same kind of cycles during prep each year. That mean’s they also have to go through a bulking off season stage. This is to build more muscle with the plan to eventually cut down and become conditioned before a competition.
But for those women who value their femininity, the bulking phase can be a much more emotional challenge than it is for men. Or at least, that’s what Andrea Shaw believes based on her personal experience and discussions she has had with other female competitors.
This is in part because of a personal desire to maintain a certain feminine look. But it’s also because of the systemic gaze and expectation put on women in culture. If a man bulks up, there’s less of a chance that he will receive comments or criticism – depending on how much weight we’re talking about. For women, it can be a game changer in how they are perceived and even treated.
“Women handle it way more emotionally. Way more,” Andrea Shaw states in our interview. She continues:
“Because it does start to kind of wear on you that ‘Oh my gosh a month ago I was no where near this heavy.’ I mean you know, I put on twenty pounds. Especially bodybuilders. I think the more muscle mass you have, you’re going to see the increase in pounds a little faster. Like even now I’m already up twenty pounds from the show… but you know, I reversed out. I took my time. But still that’s naturally what my body wanted to do… so when you get into the acceptance phase of, you know, you’re going to have that happen then it’s okay.”
Andrea Shaw went on to say that she speaks with many other fellow competitors who have trouble coping with off season bulking. Their clothes stop fitting and they feel like they are losing a part of their physique that they identify with. But Shaw maintains that acceptance of this part of the cycle is necessary.
The reason it’s necessary is due to the harsh reality that no competitor can really stay that conditioned 365 days a year. It wouldn’t be healthy. And with the pressures put on women to look a certain way – it can become dangerous if a woman doesn’t accept the bulking phase and succumbs to outside pressure. That can lead to health dangers.
You can watch Andrea Shaw go into full detail about bulking in Women’s Bodybuilding and more on contest prep in general by watching our latest GI Exclusive interview segment above!
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Pros and Cons of Dating a Fit Chick
The opinions in this article do not necessarily reflect the opinions of Generation Iron.
Should You Date a Fit Chick?
If you happen to spend some of your time on Instagram, you’re sure to have seen some fitness chicks flaunting their perfect bodies. If you’re anything like other normal people, you might have at some time wondered what dating a fit girl would be like IRL.
If you’re one of these people, you’ve come to the right place. Before you try your luck at picking up a fit chick, read on to know what you’re signing up for. This article will either cement your plan to approach that girl at your gym, or you’ll be happy with what you have.
Pros
Never Short on Food
Fit people always need their food on time. If you’re dating a health-conscious girl, you are sure to find ample food supplies in your fridge at any point in time. Once you start dating a fit chick, you might find yourself carrying packed meals to work.
Gym Partner
If you’re into fitness yourself, your girlfriend might be the gym partner you have always wanted. Finding the right gym partner can be as hard as finding the right life partner. No more syncing times, just leave the house together and come back together.
Buying Her Gifts is Easy
You don’t have to be too careful while buying gifts for your fitness crazy girlfriend. Most gym rat girls are a sucker for yoga pants and workout shoes. Just gift your girl her workout essentials and she’ll love you to eternity.
Motivation
Having a ripped person around you for most of your days could be an inspiration in itself. Your shredded girlfriend might be the kick you always needed to get a gym membership. Once you join a gym, motivation will flow both ways.
The Body, Obviously!
Your girl might be working out for herself, but you’ll be the one reaping all the rewards. It is no secret lifting weights can make you look good naked, and it also pushes your sex drive through the roof.
Cons
Self-Obsessed
People who workout and especially the ones which compete are known to be overly self-obsessed. It can be a pain in the ass to be around people who are too conscious about how they look at all times.
Possibility of Masculine Features
If your girl is of the ‘muscular girls look pretty’ squad, there are chances she has developed or might develop masculine features. If you’re not into girls with veins popping out of their forearms, you’ll be better off looking elsewhere.
Stronger Than You
If you’re not a fan of working out, there are chances your swolemate might be stronger than you. The next time you can’t open a jar, ask your girlfriend to do it for you. It might be a little embarrassing at first, but you’ll get used to it.
Insecurities
In-shape girls get a lot of attention. It might also be the reason you’re dating your girlfriend. If you’re not big on socializing or hate seeing sleazy comments on your girl’s pictures, insecurities might start to creep in.
Your Life is Going To Revolve Around Working Out
If you love working out and you start dating a girl who lifts, sooner or later, your life will start revolving around the gym. Don’t be surprised if the only conversations you have are about meal preps, the next day’s workout or buying some gym gear.
Are you dating a fit chick? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Performing Renegade Rows: The Dynamic Tool Your Training Is Missing
Why You Should Be Using The Renegade Row
Due to its ability to efficiently target multiple muscle groups at one time, the renegade row is one of the greatest dynamic resistance exercises in existence.
The exercise holds much value regardless of whether you are new to strength training or if you have been attending the gym for years.
In addition, there are a number of renegade row variations that can be utilized in order to bring about specific adaptations and advance you towards achieving your health and fitness goals.
As you may be aware, all rowing movements tend to develop the muscles of the upper back and the lats. While the renegade row certainly works these muscles, it requires engagement from many more.
The exercise demands a large degree of stabilization work which comes predominantly from the core. Working the core in this manner will improve midline stability and coordination.
This article will not only detail how exactly to perform the renegade row but will also cover the benefits, common mistakes and variations that are associated with the exercise.
Renegade Row Muscles Worked and Technique
As mentioned, the renegade row requires engagement from a vast array of muscles both to stabilize and drive the movement.
In terms of stabilization, all the muscles which isometrically contract during a plank must do likewise during the renegade row – this includes the glutes, core, and legs (1).
The muscles that are primarily responsible for the rowing movement are the lats, traps, rhomboids, and biceps (2).
Use the following 4 coaching points in order to successfully complete the renegade row and build full-body strength and stability.
1) Set a Solid Base
In preparation for the renegade row, it is imperative that you first set yourself up in a solid and stable position, otherwise, the movement will quickly break down.
Place the dumbbells on the floor so that when you get in the plank position, the shoulders are directly above them weights.
Assume an extended plank position and ensure that the feet are placed anywhere between hip and shoulder-width. The distance you go with is really dependent on what feels best.
If you want to really challenge your stability, go with a narrower stance whereas if you want to increase stability select a slightly wider stance.
If you are new to the renegade row, it is recommended to start with a wider stance initially. As you improve, bring the feet in a fraction to increase the difficulty of the exercise.
2) Engage the Core
Before driving the dumbbells from the floor, engage all the muscles of the core and squeeze the glutes tightly. In addition, drive the heels into the floor as best as possible to keep you grounded.
Bracing the body in this manner will hold you in a straight line as you row and have a positive impact on movement efficiency.
To assist in the bracing process, gradually work your way up the body squeezing the muscles as you go. Set the ankles first, then the knees, hips, core and then finally, the upper body.
3) Nailing the Row
The next step is to powerfully pull one of the dumbbells into the body. It’s really important that the movement is akin to a standard dumbbell row.
Therefore, when pulling the dumbbell, look to keep the shoulder locked down (prevent it from rising upward), tuck the elbow into the side of the body and pull far enough so that elbow moves beyond the level of the back.
A useful tip that may facilitate a great row is to visualize pulling the starter cord of a lawnmower as this is exact movement pattern you want to replicate.
4) Controlling the Eccentric Phase
After completing the concentric part of the exercise (pulling the dumbbell off the floor and into the body), it is imperative that the eccentric (or lowering) phase is well controlled.
While maintaining a full-body brace, gradually lower the dumbbell back down to the floor – this will keep the tension on the muscle for a longer period of time.
Swinging the dumbbell or allowing gravity to take over will not only fail to activate the muscles efficiently but may move you out of a stable position.
If the weight is too heavy, it is likely that this will occur. If this happens to you, consider reducing the overall weight to allow for proper execution of the exercise.
Renegade Row Benefits
Adding the renegade row into your training program can bring about a vast number of benefits. However, there are 3 primary benefits that are associated with this movement.
1) Midline Stability Improvements
Performing a row while in the extended plank position will fire up all core musculature in order to prevent rotation from occurring.
Many joints must be stabilized which therefore requires a powerful isometric contraction from multiple muscle groups to fight the compulsion to rotate the trunk.
Over time, regularly practicing the renegade row will increase core strength and therefore enhance midline stability and total body control.
Improving these aspects can have such a positive impact, not only on athletic performance and injury risk (3) but also more generally in day-to-day life.
2) Building Upper Back and Lat Size
One of the more evident benefits of the renegade rows is the impact that it has on back health. As reflected on earlier, the row is an excellent upper back and lat developer.
Therefore, adding the renegade row into your training program can lead to an increase in both the upper back and lats strength and size.
Adding in extra pulling exercise, such as the renegade row, into your program will increase the number of pulling exercises completed and boost overall training volume.
This is significant as there is a direct relationship between training volume and muscle hypertrophy (4). The greater the volume, the greater the rate of muscle growth.
3) Exercise Adaptability
Finally, this exercise can easily be scaled or adapted to align with your needs and training goals. With the renegade row, it is possible to scale the weight, movement patterns, and implements.
Another great benefit of the renegade row is that it does not require a lot of equipment or extreme weight in order to execute. This makes it an excellent dynamic training tool for practically any workout.
Renegade Row Common Mistakes
There are two very common mistakes to be aware of and avoid when performing the renegade row.
Typically, these errors creep in as a result of one of two things. Either using too much weight or setting up incorrectly prior to starting the exercise.
1) Rotating the Trunk
As discussed, the greatest benefits associated with this exercise will come about through resisting rotation.
Often rotation will occur when too much weight is being used. The body will utilize rotation and move out of the plank position in order to assist the drive of the dumbbell.
Take a moment to remind yourself that both the shoulders and hips should stay neutrally aligned and parallel to the floor throughout the duration of the exercise.
If you find that you are rotating in order to bring the dumbbell up, simply lower the dumbbell weight to allow you to control the movement to a greater degree.
2) Lifting the Feet Off The Floor
One of the most challenging components of the renegade row is keeping the feet grounded while rowing.
Finding a stance that allows you to maintain ground contact throughout is imperative. This may mean experimenting a little with your stance to find what works best for you.
If you find that the feet lift from the floor or move excessively, adjust your stance and consider reducing the weight once again.
Renegade Row Variations
For those who are looking to advance their training or challenge themselves, there are a number of effectual renegade row progressions.
Here are 3 of the best renegade row variations to allow you to further develop full-body strength and stability.
1) Renegade Row with Push-Up
A very simple yet effective variation is to add a push up after completing your rows. To complete one full repetition, row both sides individually and then perform one full push-up.
2) Kettlebell Renegade Row
This variation is for those who are experienced and consider themselves to be at an advanced stage.
Because kettlebells are less stable than dumbbells, this exercise will provide a real challenge in terms of both trunk and shoulder stability.
3) Feet Elevated Renegade Row
Elevating the feet removes 2 points of floor contact which will cause you to feel less stable and increase the difficulty of the exercise.
As a result, the core and hip musculature will be forced to work even harder to hold the body in the correct position.
Final Word
There is no denying that the renegade row is a highly demanding exercise and therefore care must be taken when performing it.
However, when executed correctly, the exercise has the ability to build a strong upper back, lats, and core as well as improving midline stability and movement.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Youdas, James W.; Coleman, Kendra C.; Holstad, Erin E.; Long, Stephanie D.; Veldkamp, Nicole L.; Hollman, John H. (2018-3). “Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball”. Physiotherapy Theory and Practice. 34 (3): 212–222. doi:10.1080/09593985.2017.1377792. ISSN 1532-5040. PMID 28922049.
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-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
4-Schoenfeld, Brad J.; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (01 2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 1530-0315. PMC 6303131. PMID 30153194.
Fitness Test – 12 Things Every Lifter Should Be Able To Do
12 Things Every Bodybuilder Should Be Able To Do
The fitness test in the article is not your typical fitness check-up. We aren’t going to ask you to check your BMI or to take your body measurements. We’ll test you in functional aspects and let you be your own judge.
Lifting weights shouldn’t be about moving big weights and pumping your ego. Your goal should be to be muscular, agile, flexible and strong. Bodybuilding shouldn’t turn you into a slab of meat. It should rather add to your lifestyle and make you active in all aspects.
1. Bench Your Bodyweight
This fitness test is for people who have passed the beginner stage in the gym. If you have reached the intermediate stage, you should at least be able to bench press the equivalent of your own bodyweight.
2. Squat Your Bodyweight
Many people focus on their upper bodies and lack lower body strength. You should be able to squat with your own bodyweight on the barbell. Another squat test would be to squat and hold at the bottom for 30 seconds without any added resistance. Repeat this for 10 reps.
3. Deadlift Two Times Your Bodyweight
Deadlift is one of the most badass exercises. Lifting heavy weights off the ground is one of the most functional exercises you can do. Deadlifting two times your bodyweight is the ultimate sign of brute strength.
4. 50 Strict Push-Ups
Most people in the gym focus on lifting weights and completely ignore the bodyweight exercises. It can’t get more functional than working out with your own bodyweight. Perform 50 strict push-ups in one set without resting.
5. 20 Strict Pull-Ups
Pull-ups are one of the few exercises which work the entire upper body. Most people use leverage while performing the pull-ups by generating momentum with their legs. Your goal should be to perform 20 strict pull-ups without jerking or using any momentum.
6. Planks for Two Minutes
Planks are a great exercise for building core strength. While performing the planks, your body should be in a straight line from head to toe. Make sure your hips don’t slouch or form a bridge.
7. Sit on Floor Without Using any Support
Many people are incompetent in sitting on the floor without using any help. You should be able to sit cross-legged on the floor without using your hands or knees. Similarly, your legs should be strong enough that you can stand up without any support.
8. Touch your Feet without Bending Your Knees
While standing, you should be able to touch your feet – or even the floor without bending your knees. In the second variation, sit on the floor, stretch out your legs and touch your toes without bending your knees.
9. Balance on One Foot for 30 Seconds
It’s important to maintain your balance as you get bigger and stronger. Stand on your right foot and lift your left leg so your quad is parallel to the floor. Hold for 30 seconds and repeat on the left leg.
10. Carry Your Bodyweight for 30 Seconds
Farmer’s walk is one of the best exercises to build grip strength. Use a trap bar to do a 30-second farmer’s walk. You can use dumbbells if you don’t have access to a trap bar at your gym.
11. Long Jump Your Height
You need to constantly fight against turning into a chunk of meat by performing agility exercises and routines. You should be able to long jump the equivalent distance of your height from a standing position. High jumps and box jumps should also be a part of your exercise arsenal.
12. Run a Kilometer in 4 Minutes
This fitness test isn’t just about lifting weights. We’ll be testing your strength, flexibility, agility, and endurance. Having great cardiovascular conditioning is a must for a healthy lifestyle. You should be able to complete a 1K run in under four minutes.
Perform all the exercises mentioned in the article and rate yourself on a scale of 1-12, with 12 being the fittest and 1 being the worst fitness level. Give yourself a point for completing each exercise listed in the article.
When was the last time you took a fitness test? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.