Tag: Bodybuilding
Talking Huge | EP 13: Craig Golias & Vlad Yudin Debate Ronnie Coleman’s Shocking Comments
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Craig Golias shares his thoughts on Ronnie Coleman’s recent bold comments asking for diuretics to be banned from competitive bodybuilding.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias debates with Vlad Yudin about Ronnie Colemans call to ban diuretics in bodybuilding, tips to be a successful bodybuilder, and the importance of genetics.
Craig Golias has had a busy week. He has been remodeling his home and showing off the transformation on social media while also keeping tabs on the latest news in bodybuilding. The biggest news came in the form of the legendary Ronnie Coleman. In a recent interview, he bluntly claimed that diuretics kill bodybuilders and they should be drug tested and banned from the sport. Craig Golias shares his gut reactions to Ronnie’s comments. He also shares the advice he gives his new clients who want to be bodybuilders. And comments on how important genetics are to succeed in the sport.
Ronnie Coleman Calls For A Ban Of Diuretics – Is He Right?
After some a truly tragic string of deaths in the bodybuilding world, many have been speaking out about the unhealthy side of the sport. Let’s be clear up front – there has been no definitive connection between many of the too soon bodybuilder deaths as of late. Many were coincidence. But despite that – many are opening up about certain dangerous tactics athletes make to be perfect on stage.
One such tactic is the use of diuretics to be as lean and conditioned as possible on the day of a competition. Ronnie Coleman recently spoke out in an interview calling for the drug to be banned and tested in competition. Ronnie claims that it can cause deaths in bodybuilding that could have been avoided. During our latest Talking Huge conversation, we asked Craig Golias his thoughts on the matter.
Craig Golias believes that Ronnie Coleman is right. Diuretics are a very dangerous supplement that can quickly become dangerous. In a vacuum and when used correctly, diuretics cause little issue. But bodybuilders are often using many other supplements and under a unique kind of diet. This case cause accidental “overdoses” and deeply dangerous outcomes. It’s something that bodybuilders have spoken out about before on our network.
Craig Golias understands this and agrees whole heartedly with Ronnie Coleman. But he’s also cynical about a change really happening. Ultimately, he thinks nothing will change. That athletes will always do whatever they can to be the best – and take those risks.
Advice For Aspiring Bodybuilders & The Importance Of Genetics
Craig Golias also talks in depth about the kind of advice he gives clients who are just starting their bodybuilding journey. The number one tip he can give is less functional and more mental. The person needs to truly have a passion for bodybuilding and fitness. Bodybuilding is more than a sport, it’s a lifestyle. To become a bodybuilder is a 24/7 endeavor. If you’re not completely in love with bodybuilding – it will eventually wear you out. If that happens – you won’t succeed in the long run.
Sadly, Craig Golias also admits that genetics do matter. Some people may be in love with bodybuilding but have awful genetics. They can still succeed a lot – but they might not ever be able to earn something like an Olympia title. We asked Craig Golias if he could know in advance if someone has bad genetics before they start bodybuilding. He answered that it’s hard to predict. Unfortunately you can only know once you start putting yourself through the work.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also talks about his recent renovations to his house, a blood test health challenge he is currently undergoing with Tony Huge, and more! You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
10 Testosterone Facts You Can’t Afford Not Knowing
10 Testosterone Facts You Can’t Afford Not Knowing
Ask a brofessor to choose between $10,000 prize money or an optimal testosterone level throughout his lifting career, and he will most probably select the latter. Testosterone is one of the most talked-about and yet misunderstood hormones in gym circles.
Whether you join a gym to build muscle mass or lose weight, chances are you will have the word “testosterone” thrown at you at least once. There is just no escaping it. Before you get swayed by broscientists into doing things you will later regret, you should equip yourself with the correct knowledge about testosterone.
10 Important Facts
1. It Makes You A Man
Testosterone is responsible for:
Facial hair growth
Building muscle mass
Deepening of the voice
Development of the sexual organs, sperm production, and libido
Improving bone density
Fat Distribution
Red blood cell production
For men, testosterone production happens in the testicles. Although test is a male hormone, women produce small quantities of the hormone in the ovaries for optimal body functioning.
Low T-levels in men can cause mood swings, a decrease in bone density, muscle mass. It can also result in body fat gain, hair loss, depression, low sex drive, fatigue, and irritability.
2. Fix Your Diet
Fixing your diet is one of the most efficient ways to improve your testosterone levels naturally. Broccoli, oysters, strawberries, tuna, and egg yolks are some of the best test-boosting superfoods.
You can also improve your T-levels by limiting your alcohol intake, losing weight, and working out regularly. Cutting out junk food from your diet can also spike your T-levels.
3. Boost Your T-Levels By Staying Single
An Italian study found that men who had recently (within the previous six months) fallen in love had lower levels of testosterone compared with those who had not.
On the other hand, women in the same study group showed higher testosterone levels. The research points us towards two conclusions:
Men face a higher degree of stress in a new relationship.
Women are the real boss.
4. Make It Rain
Research conducted at the University of Utah found that testosterone levels in men rise when their favorite sports team wins. Another study showed earning money had the same test-boosting effect in men.
These studies show the correlation between self-esteem and testosterone. A study found that watching porn also caused a 35% testosterone spike in males. Before you head off to watch a few manly videos for “research purposes,” we recommend reading this article until the end for more T-boosting wisdom.
5. Age Is Not An Excuse
Younger people usually consider themselves immune to low testosterone levels. Men of any age can have low T-levels, especially if they have encountered damage to their testes or pituitary gland in the past. Type-2 diabetes, obesity, sleep apnea are also known to be the causes for low testosterone levels in men.
Some people mistakingly think of testosterone as the fountain of youth. Testosterone therapy will do nothing for the 75-80% of men over 65 who have normal T-levels. However, men with below-normal levels might see a boost in sexual drive and bone density from supplemental testosterone.
6. Fun Fact About Testosterone Replacement Therapy
Arnold Berthold, a German zoo curator, observed the earliest form of testosterone replacement therapy in 1849 on castrated roosters.
The roosters stopped fighting, crowing and their combs did not grow. These chickens were back to their old selves as soon as their testes were reconnected.
We guess the new-age Arnold Berthold would conduct the same experiment inside the UFC octagon.
7. Symptoms of Low Testosterone Levels
But how do you know if you are encountering low testosterone levels? Some of the most common symptoms include:
Erectile dysfunction or problems developing or maintaining an erection
Fewer spontaneous erections
Increased body fat
Rapid hair loss
Decreased libido
Infertility
Reduced muscle mass
Persistent fatigue
Enlarged breasts in men
Sleep disturbance
These symptoms could also be the result of other medical conditions. While encountering one or a few of these signs might not be a symptom of low T-levels, you should consult a doctor to identify the underlying cause.
8. Causes of Low Testosterone Levels
Testicular failure
Damage to the testes (from physical trauma, alcoholism, or viral illnesses)
Hypothalamic disease or tumor
Pituitary disease or tumor
Chronic health conditions such as diabetes, high blood pressure, cholesterol levels
Genetic diseases including Klinefelter, Kalimantan, or Prader-Willi syndromes
Being overweight or obese
Drugs or anabolic steroids
9. Normal Testosterone Levels
Generally, the normal test range in males is about 270-1070 per deciliter (ng/dL) with an average level of 679 ng/dL. About 40% of men over age 45 will have levels that come in below that range.
Testing for T-levels is not as easy as it might sound. Your results will vary depending on the time you get your tests done because your stress levels can fluctuate throughout the day.
Normal testosterone ranges are based on morning samples when the average person is at a higher test level. Afternoon tests may give a false impression of low testosterone levels.
You must consult your doctor and decide a time that best suits your lifestyle. Most doctors recommend getting your testosterone check-ups done between 7-10 a.m.
Testosterone levels are hard to analyze. Even if your testosterone levels are below the average 679 ng/dL, you still might not have to worry. Most doctors say that reading between 200-300 ng/dL is a gray area.
10. Eat The Greens
Vegetables such as spinach, Swiss chard, and kale are rich in magnesium, a mineral that might increase the body’s testosterone levels. A 2011 study found that using magnesium supplements for four weeks prompted an increase in testosterone levels of physically inactive participants.
We are sure one of your vegan friends have already told you this, but here it is again – vegan men tend to have higher testosterone levels than both meat-eaters and vegetarians.
Bonus: Low Testosterone Treatment
If you have low testosterone levels, you should begin by making necessary adjustments to your lifestyle. Most men who lose 7%-10% of their body weight see their T-levels improve.
Fixing your diet, working out, drinking less booze, not smoking, getting a good night’s sleep, reducing stress can help maintain healthy test levels.
If nothing seems to work, you could consider testosterone therapy. You could get extra doses of the hormone in the following ways:
Patches
Gels and creams
Injections
Tablets
Pellets
Do you think vegans have higher test levels than meat-eaters?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Guy Cisternino Full Interview | Gym Rant, Training With Branch Warren, & More
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Watch the full uncut GI Exclusive interview with Guy Cisternino
Guy Cisternino is a former Men’s 212 bodybuilder who recently announced his retirement from competitive bodybuilding in 2021. He was known for his old school hardcore training techniques, his blunt honesty about topics in the sport, and holding an incredible physique. He was also the subject of a viral online controversy when he was caught on camera aggressively yelling at other lifters in the gym.
That’s why we originally connected with Guy Cisternino, for him to share his side of the viral video and talk about gym etiquette in the social media age of bodybuilding and lifting. We also went over his bodybuilding career and his thoughts on the future of the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Guy Cisternino. This uncut full length interview includes topics such as training with Branch Warren, lifting heavy weight vs light weight, and how social media has affected bodybuilding – among other topics.
Listen To Our Guy Cisternino Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Guy Cisternino interview here:
Guy Cisternino breaks down in detail the gym argument video that went viral.
Guy Cisternino starts out explaining that he believes the video was blown too far out of proportion. He acknowledges that the video cuts off early. Due to that the audience imagination ran rampant. Without context, the video could be seen as an aggressive move on Cisternino’s part. Or it can be seen as an understandable mishap. That’s why he wants to give further context on the moment in question.
Guy Cisternino goes on to explain that the men he argued with in the video were originally much closer than they appeared. Since they were off camera for majority of the clip, we only see them after they have slowly stepped away. This contributed to the criticisms when people watched the video.
Furthermore, Guy Cisternino points out that he asks them give him some space twice before he jumped off the machine. While he wasn’t 100% politely speaking to them – it was also mid set. He was under physical pressure and pushing his body while also trying to ask them to give him more space. They quickly got defensive and then Cisternino lost his cool.
Guy Cisternino goes on to say that he was also filming on behalf of the gym. He argues that he was working. And even if it wasn’t on behalf of the gym, a pro bodybuilder training is doing their job. Not everyone knows this. And how could they? But the fact still remains valid.
Ultimately, while Guy Cisternino defends his actions he also understands that he’s not a perfect person. He doesn’t think the video deserved such scrutiny. At the same time, he did lose his temper and he acknowledges that.
Guy Cisternino: Branch Warren Still Trains Today Harder Than 90% Of Pro Bodybuilders
Branch Warren no longer competes and has been retired for quite some time. That being said, he still maintains his massive physique and enjoys training in the gym. Not only that, but Branch still goes full hardcore on his sets even in retirement.
Guy Cisternino recounts how he just met up with Branch Warren recently for a training session. What was most refreshing to Cisternino is that Branch still trained like a beast. He has no reason to anymore other than personal enjoyment of the intensity of lifting. It’s a feeling that Cisternino can relate to.
Not only that, but he believes that Branch Warren trains harder than most pros today. It’s a bold claim – but one that we wouldn’t doubt. Branch Warren often received criticism for training too hardcore. That he would bring himself too big a risk of injury and ruin his career. Perhaps it’s that kind of risk taking that Guy Cisternino misses in the modern crop of bodybuilders.
Wrap Up
We discuss many more topics with Guy Cisternino than what can be fully covered in this article. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics including lifting heavy vs lifting light weight, how social media affects bodybuilding today, and more!
The Best Pre and Post Workout Meals You Can Possibly Eat
Eat This Before and After Your Workout
There is no way you can build muscles mass if you’re not eating right before and after your workout. Many people don’t understand the fact that they break down muscle tissue in the gym and their muscles grow bigger and stronger while they’re outside the iron paradise.
What you eat pre and post-workout acts as the fuel for your body and determines the fate and size of your muscles. If you have been struggling with your pre and post-training nutrition, this article is for you.
First Things First
Before you decide on what you should eat pre and post-workout, you need to make sure it is in line with your diet plan. The before and after-training meals should not only give you a burst of energy but should also add to your daily nutrition goal.
Your pre-workout meal should have high carbs, and moderate proteins and fats as your muscles will need the glucose for energy which can be derived from breaking down carbohydrates in the body.
The post-workout meal should be high in protein, moderate in carbs and restrictive in fat content if your primary goal is to build muscle mass. Consuming fats right after your workouts can slow down the absorption of protein by your muscles and you might end up leaving a lot of gains on the table.
The Perfect Pre-Workout Meal
2 Egg Whites, 1 Whole Egg, 2 Slices of Whole Wheat Bread with Black Coffee (or a Pre-Workout Supplement) – 226 Calories 28g Carbs 18.9g Protein 6.2g Fats
You need to remember that you need to eat your pre-workout meal at least 45-minutes before your workout. Eating your meal too close to your workout can be worse than not eating at all.
In your pre-workout meal, you’ll be eating two egg whites and a whole egg. You have a choice of consuming the eggs boiled or as an omelet. Along with the eggs, you’ll be eating two slices of bread. You can also include green vegetables like broccoli or salad in this meal.
If you’re someone who likes to drink a pre-workout supplement before a training session, you should be doing it after eating the meal. You don’t need to fret if you don’t have the extra dollars for the pre-workout drink. A cup of black coffee should do the trick.
The Best Post-Workout Meal
Whey Protein Shake, 100g Chicken Breast, and Half Cup Rice – 398 Calories 27.5g Carbs 56.2g Protein 5.8g Fats
You’ll be having your post-workout meal in two shifts. You’ll have your post-workout whey protein shake right after you finish your weight training. We also recommend you do a HIIT cardio session after drinking your protein shake.
After completing your cardio session, wait for ten-minutes before eating the remainder of your post-training meal. The good old chicken breast and rice have been a bodybuilder favorite for a long time.
By following the aforementioned diet, you can rest assured your muscles are properly fed and the groundwork has been laid for optimal muscle gain.
What do you eat currently before hitting the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
The Most Effective Compound Exercises For All Levels of Experience
Building Full Body Strength Through Compounds
When it comes to strength training, there are two types of exercise that compose strength training programs – compound and isolation.
While isolation exercises focus on one muscle group, compound exercises rapidly build strength by targeting a number of muscle groups across many joints (1).
As well as most effectively developing strength, compound exercises also burn more calories, improve proprioception, and elevate the heart rate to benefit the cardiovascular system.
This article will outline three beginner, intermediate and advanced compound exercises that are highly recommended due to the vast number of benefits associated with them.
Compound Exercises for Beginners
If you are new to resistance training, it is important that care is taken. Movements should smooth and controlled not rapid and jerky as this may increase the risk of injury.
For each of the following exercises, perform 3 sets of 10-12 reps ensuring that you take a 45 – 60-second rest between each set.
1) Walking Lunge
For the walking lunge, start with feet underneath the hips and hands on the hips. Before stepping into the lunge, push the chest up and squeeze the core muscles.
Step forward and bend the knees to lower the hips and drop the back knee towards the floor – stop just prior to making contact with the floor. The knee should be directly over the top of the foot in this position.
Focus on the drive from the leading leg and push hard through the heels to bring the body back up to standing. Step forward into the lunge once again but this time using the alternate side.
During the lunge, it is imperative that the trunk is held in an upright position as this will facilitate good form and reduce the risk of injury.
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2) Wide Lat Pulldown
Start by attaching a long bar to the lat pulldown machine. Drop the knee pads on the machine so that the thighs are tight to the pads when seated. This will prevent you from being pulled upward.
When gripping the bar, place the hands slightly wider than shoulder-width and use an overhand grip.
Before pulling hard on the bar, take a breath, push the chest up and squeeze the core to prevent the trunk from moving. Breathe out and you pull the bar down to the upper chest.
When pulling, ensure that you draw your shoulders and upper arms back and down as this will most effectively target the lats.
Once the bar touches the chest, pause for a second to squeeze all the muscles of the back before extending the arms and breathing in as you return to the original starting position.
Remember that throughout the movement the trunk should stay fixed and movement should only be occurring at the arms.
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3) Dumbbell Goblet Squat
For the dumbbell goblet squat, set up by placing the feet slightly wider than shoulder-width. Flip a dumbbell vertically and hold it with both hands ensuring that it stays close to the chest.
Keep the head looking forward, lift the chest, pull the shoulders back and brace the core muscles prior to dropping into the squat.
In a controlled fashion, drop the hips back and down and gradually lower down towards the floor. As you squat, ensure that you are pushing the knees out and avoid any inward movement.
At the bottom of the squat, pause for a split second before returning to standing by powerfully driving through your heels to propel the body upwards.
Be aware that everybody’s squat technique will likely vary for a number of reasons (2) – some can drop deeply without any limitations whereas others will reach a specific point where form begins to deteriorate due to limitations.
Compound Exercises for Intermediates
For intermediates, lifting a greater volume is possible as technique, movement, and proprioceptive abilities should now be well established.
As a result, it is recommended to perform 4 sets of 8 – 10 reps for each of the following exercises. Take a minimum 60-second rest on completion of a set.
1) Barbell Bent-Over Row
Pick up the barbell using an underhand grip that is approximately shoulder-width apart. Keeping the chest lifted and shoulders back, hinge at the hips so that the trunk leans forward.
In this position the spine should be in a neutral position, head lifted and the arms hanging perpendicularly to the floor. The legs should be kept relatively straight with a very slight bend maintained.
Brace the core and breathe out and you drive the bar into the body. Pin the elbows in tightly to the ribcage as they pass and squeeze tightly between the shoulder blades at the top of the movement.
In a controlled manner, gradually begin to drop the bar back down ensuring that the core is still braced in order to prevent being pulled out of position.
2) Barbell Deadlift
Start by assuming a hip-width stance, placing the feet directly underneath the barbell. Keeping the chest high, push the hips back and bend the knees slightly to drop down to the bar.
Grip the bar with an overhand, shoulder-width grip. Take a big breath and actively engage all of the core muscles to protect the back and maintain a neutral spinal position (3).
Drive hard through the heels ensuring that the bar stays as close to the body as possible as it rises. As the bar passes the knees, powerfully drive the hips through and squeeze the glutes.
Begin to lower the bar back to the floor by pushing the hips back, once again keeping the bar tight to the body and core muscles engaged.
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3) Box Squat
Set up in a squat rack and place a box or a bench directly behind you. Ensure that the squat rack is adjusted so that the bar sits at an appropriate position for your height.
Get under the bar and place it on the backs of the shoulders and grip the bar with a grip that is slightly wider than the shoulders. Before lifting off, push the chest up and squeeze the core muscles.
Step back and assume a hip-width stance while pointing the toes out. From this position, start to drop the hips back and down and keep the knees wide until your glutes make contact with the box.
As soon as contact is made with box, push hard through the heels to drive up and out of the squat.
Compound Exercises for the Advanced
For the final group of exercises, the recommendation is to perform 8 – 10 reps and take a 60 – 90-second rest post-set.
1) Inverted Row
For the inverted row, use a Smith’s machine or set up a bar in the rack at approximately waist-height. Grip the bar using an overhand grip that is slightly wider than the shoulders.
From this position, bring the feet forward so that you are suspended underneath the bar. The body should be held straight and long with only the heels in contact with the floor.
While holding this position, pull the body upward until the chest makes contact with the bar. When performing this action, focusing on pulling the shoulder blades back and down.
Pause at the top of the row to squeeze the upper back muscles before gradually extending through the elbows to return to the starting position.
2) Barbell Clean and Press
Start the barbell clean and press by assuming a shoulder-width stance and place the feet directly underneath the bar. Drive the hips back and slightly bend the knees to drop down to the barbell.
Grip the bar using an overhand grip that is approximately shoulder-width apart. Ensure the hips are down, the chest is high, the core is tight, the arms extended and the head lifted prior to lifting.
Drive powerfully through the heels and explosively drive through the hips so that the bar is propelled up to the chest. As the bar rises, aim to keep as close to the body as you can.
Catch the bar in the front rack position so that it rests on the front of the shoulders. From this position, quickly dip the knees and hip before explosively driving through the heels to drive the bar overhead.
Reverse the movement in a controlled fashion to bring the bar safely back down to the floor.
3) Barbell Bench Press
Lie back on a bench and adjust the body position so that the eyes align with the barbell. Grab the bar using a grip that is slightly wider than shoulder-width.
Before lifting the bar from the rack, squeeze the core and press through the heels. Lift the bar and bring it directly over the chest while keeping the arms extended.
Breathe in and gradually drop the bar down to the lower chest. Pause for a moment as the bar makes contact with the chest. From there, powerfully drive the bar back up until it is directly over the chest again.
Focus on the squeeze of the chest muscles as you drive the bar up and ensure that you fully-extend at the elbows. Hold at the top position for a moment before dropping the bar once again.
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Final Word
While a vast array of useful compound exercises exist, the aforementioned exercises will prove to be an effective strength developer while catering for your current level of experience.
References:
1 -Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2 – Lorenzetti, Silvio; Ostermann, Mira; Zeidler, Fabian; Zimmer, Pia; Jentsch, Lina; List, Renate; Taylor, William R.; Schellenberg, Florian (July 17, 2018). “How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading”. BMC Sports Science, Medicine and Rehabilitation. 10. doi:10.1186/s13102-018-0103-7. ISSN 2052-1847. PMC 6050697. PMID 30026952.
3 – Hodges, Paul W.; Eriksson, A. E. Martin; Shirley, Debra; Gandevia, Simon C. (2005-09). “Intra-abdominal pressure increases stiffness of the lumbar spine”. Journal of Biomechanics. 38 (9): 1873–1880. doi:10.1016/j.jbiomech.2004.08.016. ISSN 0021-9290. PMID 16023475.
Best Squat Racks For Adjustability & Home Gyms (Updated 2021)
These best power racks are perfect for your bodybuilding and powerlifting gains by working to provide a great home squat rack for small spaces.
Having an at-home gym may seem like a luxury when it comes to space. We see social media influencers and others with stellar home gyms packed full of equipment that we would all die to have. But the truth is, it isn’t as much of a dream as you’d think. Squat racks are great pieces of equipment that can be placed in your garage, basement, or wherever you can find extra space and work to give you a sense of the gym while in the comfort of your own home.
A squat rack would be an important piece in your home gym, and while you may need to get other equipment like a barbell or plates, that is all very solvable. Knowing what to look for is half the battle and this list of the best squats racks will put you one step closer to achieving that. Able to perform a variety of exercises with these racks, you will notice an increase in strength, power, and endurance all while never leaving home. Although your busy schedule can limit you when it comes to working out, having the luxury of working out from home shouldn’t be difficult with good power racks.
We’ve put together a list of the Best Squat Racks for 2021 which include other features to enable full body workouts to take place. Affordable, versatile, and convenient, you deserve to have your home gym be a place of gains and growth with some of the best power racks.
Best Squat Racks For 2021
Best Squat Rack Overall
The best squat rack overall will be sturdy and made of high-quality material with adjustable heights so you capitalize on all your at home gains.
BLH Power Cage Squat Rack
BLH Power Cage Squat Rack is constructed from a steel frame with the ability to hold up to 1,000 lbs. With tons of space inside the cage, you get the best when it comes to all your workouts. There are 19 holes for safety bars so you never have to worry about poor adjustability again and the galvanized steel safety bar offers easy insertion and extraction for more versatile workouts. Built for longevity, functionality, and the best in terms of capitalizing on all your gains, this is the best power rack for the money.
BLH Power Cage Squat Rack is adjustable and compatible to your workouts with a maximum weight of 1,000 lbs. perfect for your home workouts
Pros
Sturdy, solid, and a great durable frame
19 adjustable safety holes offer nice variety
Holds up to 1,000 lbs. great for all lifts
Cons
Stability could be better with potentially more weight or floor attachments
Everything is already in place so loosening and tightening can be a challenge
Price: $279.99
Best Squat Rack For Bodybuilders
Having a squat rack that can hold a lot of weight and assist your powerlifts can greatly influence growth and your ability to move massive amounts of weights. The best power rack for the money will also help bodybuilders see their physique goals come to life.
Fitness Reality 810XLT Super Max Power Cage
Fitness Reality 810XLT Super Max Power Cage comes with two chrome dual mounted safety bars and two chrome lock-on safety. Each of the bars can hold up to 800 lbs. and can be adjusted with 19 levels to give you full access to any height. Ideal for squats, shrugs, pull-ups and presses, you’ll find everything you need to perform those strength-training exercises you need for growth. Even though it is rather large in size, the versatility of this squat rack is great for you can get a full body workout, work all different muscle groups, yet still have space for this to live at your home and be easy to use to make sure you have space.
Fitness Reality 810XLT Super Max Power Cage is ideal for all your workouts with 19 adjustable levels and the ability to hold 800 lbs.
Pros
Easy assembly and good dimensions for whatever space you need
Can hold up to 800 lbs. with 19 levels
Great for strength-training goals with exercises like squats
Cons
Durability issues with certain parts not as supportive as they should be
Product is rather thin and flimsy
Price: $299.00
Best Power Squat Rack For Powerlifting
A squat rack that works for powerlifting from the comfort of your own home can provide versatility and ease knowing you can lift heavy weight without leaving your house.
Titan Fitness Competition Bench & Squat Rack Combo
Titan Fitness Competition Bench And Squat Rack Combo allows you to sculpt your body by offering many exercises or give you the best chance at boosting your overall strength and size as a powerlifter with the ability to tackle the big three powerlifts. With an easy to remove bench, you can tackle your squat needs and the adjustable bench allows you to optimize your height for the best chance at an effective workout. Durable steel construction ensures durability and a powder coat paint job prevents rust and corrosion for increased longevity of this top of the line power rack.
Titan Fitness Competition Bench And Squat Rack Combo allows for effective upper and lower body workouts. Durable steel construction offers durability and a powder-coat paint job prevents rust and corrosion.
Pros
Easily adjustable bench and squat hooks to tackle all workouts
Great for powerlifters looking to increase strength and size with their powerlifts
Durable steel construction ensures longevity and stability
Cons
Rack height may not be as easy to adjust as with other racks
Price: $999.99
Best Squat Rack For The Money
Fitness equipment can get expensive, but having the best power rack for the money can prove to be worthwhile while not breaking the bank.
papababe Power Rack Power Cage Workout Station
This heavy duty and durable squat rack from Papababe can hold up to 1,200 lbs. in weight and 400 lbs. for the pull-up bars. The safety bars are designed with double sleeves to enhance weight cushioning for safety and 26 holes allows for any position or posture you desire for your intended exercise from the J hooks.. The built in pull-up bar is great for ab work and exercises like pull-ups and there is plenty of space to perform anything from the bench press, squat, and other muscle-training exercises. Four bolt holes are included so this won’t wobble and this is a good squat rack to have an efficient routine for best power and increased wide lifting capacity.
papababe Power Rack is heavy-duty and durable with 26 holes for safety bar options and a max capacity of 1,200 lbs. great for all your heavy lifts.
Pros
Heavy duty and sturdy frame holding up to 1,200 lbs.
With 26 holes, you can find your optimal position for exercises
There is plenty of space to do so making this a good purchase
Cons
The one size bolts of 0.8’’ are unique
No additional attachments can fit
Nowhere to stack weights is not the end-all be-all, but would be nice
Price: $289.99
Best Adjustable Squat Rack
An adjustable squat rack is great for small spaces for it can hold a lot of weight and still be easy to store, making these awesome for those looking for the best squat stands.
UBOWAY Barbell Adjustable Rack
UBOWAY Barbell Adjustable Rack is a heavy steel structure able to hold up to 550 lbs. for safe and secure lifts to ensure durability. The benefit to this rack is it is a multi-functional piece of equipment with 2 adjustable barbell storage racks which allow you to perform a variety of exercise and lifts with added depth. The T-shape base is great for enhanced stability of the whole rack and won’t fall over with repeated use. A great adjustable and easy to store and set-up rack, UBOWAY is a the perfect fitness power rack for adjustability and maximum capacity.
Uboway Adjustable Barbell Rack is made of heavy duty steel and can safely hold up to 550 lbs. with 12 adjustable heights and 10 adjustable widths.
Pros
Easy set-up and storage for great convenience and small spaces for extra room for plate storage and floor space in a garage
Durable and sturdy for safety while holding up to 550 lbs. while not being very tall
Low in price is nice for users of every level for a great saving
Cons
Durability concerns with the plastic pieces attached to the rack
Sturdiness to the floor which should be standard is not quite there
Price: $95.99
Best Squat Rack For Beginners
Those just starting out need the best squat stands to see great gains so as you progress, you know exactly what the next step up will be.
Doeplex Multi-Function Adjustable Squat Rack
Doeplex Multi-Function Adjustable Squat Rack is a durable and sturdy rack made from high quality steel with an enhanced frame for extra support. With 12 adjustable levels for different heights, this frame can support up to 550 lbs. The added dip station is a nice touch to work those triceps and offers an anti-slip grip for support and protection. The multi-function and multi-grip design offers a retractable base and is great for beginners to learn how to use a rack, as well as perform certain exercises. Able to adjust in height and easy to move for accessibility, this is a great squat rack for beginners looking to start their muscle-building journey that allows you to perform well with this fitness equipment for better lifting capacity without buying a machine.
Doeplex Multi-Function Adjustable Squat Rack provides extra stability and can hold up to 550 lbs. with 12 adjustable levels to accommodate different heights for the best workouts.
Pros
Durable and sturdy from high quality steel with 12 adjustable levels
The dip station with anti-slip grip is a nice touch for dip bars
The retractable base offers a quality multi-function design making this a good purchase
Cons
Durability concerns with smaller attachment parts
Not quite able to support the advertised 550 lbs.
Price: $159.99
Best Squat Rack For Small Spaces
Tight spaces can be challenging to work around but those best squat stands that fit nicely into any area of your home can offer convenient gains, which is exactly what you want and need.
Yaheetech Adjustable Squat Rack Pair
Yaheetech Adjustable Squat Rack Pair is a practical piece of equipment most suitable for lifts like the squat and bench press. Made from high quality steel, the maximum load on this rack is 441 lbs. The stands do have anti-skid pads to avoid damage and provide increased security which is a nice feature. With 14 safety pins, you are able to explore the best height for you and with each of these stands separate from one another, you can adjust to whatever you want and they are easy to move and store. For the value and the space, Yaheetech’s product is a good option.
Yaheetech Adjustable Squat Rack is suitable for all your lifts with 14 adjustable safety pins and a maximum load of 441 lbs.
Pros
Practical in terms of storage and price with each stand separate from the other
Holding 441 lbs. is not bad considering they aren’t attached
Budget friendly and easy to assemble for this gym equipment that won’t beak the bank
Cons
No cage eliminates some exercises from your at-home routine
Each leg is separate so sturdiness is questioned at times with what this rack offers
Price: $78.99
Benefits Of Squat Racks
The best squat racks can provide for a host of benefits that can greatly affect all your gains. The convenience of having one in your own home will allow for a variety of workouts without the need to feel rushed in the gym. Benefits of squat racks include:
Build muscle for strength and size: These work for a host exercises, especially those powerlifts, where you can seriously increase strength and size so you get the best possible results in terms of muscle growth (1).
Promote balance and support: Having a stable and sturdy rack allows for the ability to work on your balance and support when it comes to big lifts:
Functional and easy to use: Squat racks are functional and work for many exercises while also building up your ability for functional fitness (2).
Convenient for your home: Having one in your own home allows to focus on yourself without the need for a gym at all and the best squat stands are perfect for storing with ease.
Why Adjustable Squat Racks Are Great
Adjustable squat racks and the best squat stands are great because they can work to hold plenty of weight for your powerlifts and other exercises while being easy to set up and store. A proper power rack can be bulky and while it is a good tool, can sometimes just be too tall and take up way to much space. Your money, space, and time are valuable and you should have the right options in adjustable squat racks to see those changes you want most with ease. Adjustable squat racks can greatly influence your gains and make working out easy and simple so your focus can be solely on your workout. The best squat stands will also give you comfort in knowing they will fit in those smaller spaces.
How We Choose
When it comes to choosing the best squat racks, we first look at the reputation of the brand because a fitness company should be transparent and reputable and only produce the best when it comes to your gains. We then look at material and durability because these should hold a lot of weight and last a long time to save you headache and unwanted stress. What features come with the rack are also important because this will determine just how much you can do with the rack as well as the convenience of adjusting and how it will fit into the space. Lastly, we look at price. We know these can get expensive and it is possible to find the best power rack for the money without totally breaking the bank.
FAQ Section
What is the best squat rack for my at home gains?
BLH Power Cage Squat Rack. This is constructed from a steel frame with the ability to hold up to 1,000 lbs. With tons of space inside the cage, you get the best when it comes to all your workouts. There are 19 holes for safety bars so you never have to worry about poor adjustability again and the galvanized steel safety bar offers easy insertion and extraction for more versatile workouts.
Why do I need a squat rack if I can do other exercises?
A squat rack will seriously enhance your home gym and allow for greater opportunities for you to enhance your gains. The luxury of a squat rack at home alleviates stress of the gym and you can take your fitness journey to new heights. If you’re worried about space, look to the best squat stands for easier storage.
Do I need a cage in order to optimize my gains, or can I go without?
Some squat racks offer the cage which allows for more durability and the opportunities for pull-ups and other bodyweight exercises. A cage is not needed and some on this list are great options to provide for big lifts and that desired muscle growth. The best squat stands are also good alternatives to those who don’t want a cage.
Wrap Up
Squat racks have the ability to really enhance your home gym and offer great variety to your workouts. While a home gym is a luxury, it doesn’t have to be out of your realm or budget. These squat racks have full functionality and can assist with a host of other things as you start your journey towards big gains. Check out our list and find the best squat rack to beef up your home gym today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Ferland, P.; Comtois, A. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)
Weiss, T.; Kreitinger, J.; Wilde, H.; Wiora, C.; et al. (2010). “Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults”. (source)
Robert Timms Reveals That He Only Sleeps Three Hours Per Day & Explains Why
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For Robert Timms there are literally not enough hours in the day.
Robert Timms is a Classic Physique pro bodybuilder who is making waves in the sport. Most recently, Timms won the Texas Pro and shortly after posted incredible physique photos. It turned many heads and put him in the conversation to be a threat to Classic Physique Olympia champion Chris Bumstead. With such incredible improvements and success – the world may be shocked to learn that Timms only sleeps three hours per day. How does he do it without burning out? In our latest GI Exclusive, Robert Timms explains why he only sleeps three hours per day and how it affects his bodybuilding career.
Modern science has made one thing clear over the past many decades – getting enough sleep per day is extremely important to your health and well being. This fact is even more important to competitive bodybuilders. The body needs rest in order to repair and grow. The less a bodybuilder rests, the less optimal their muscle growth and conditioning will be.
Apparently, Robert Timms is the exception to this rule.
We connected with Robert Timms via video chat this month to discuss his bodybuilding prep in 2021, his future plans, and his thoughts on trending topics in the sport. During our discussion – he revealed that he only gets three hours of sleep per day. Every single day. His reasoning behind this is due to the various responsibilities he pursues in his daily life. He’s part time military, holds an additional full time job, and competes as a pro bodybuilder. For Robert Timms, there are quite literally not enough hours in a day to get everything done.
Robert Timms has broken down his daily routine into a rigorous schedule. In order to work his two jobs and stay on point with his deeply focused bodybuilding prep – he only schedules in three hours of sleep. He’s done this for so long that he’s simply used to it. He even said he would be scared to see what switching back to a full eight hours would do to his life.
So how does he pull it off without burning out? Robert Timms has no explanation. He understands completely that there is no scientific way he should be able to succeed with so little sleep. He doesn’t do it because he wants to. He does it because he has to. He needs his full time job and his part time job alongside bodybuilding. Not only this – but each one is his passion.
“During my preps I’m mostly running off of adrenaline,” Robert Timms states in our interview. He continues:
“So I’m running off of excitement… and honest to God it’s a blessing to be able to do what I do at this level and not get the full amount of sleep and work a full time job and work a part time job as well. That’s the only way I can explain it. Because there is no way that I should be able to do all of this and be able to produce at the end of the day. Like, scientifically there should be no way to do what I’m doing.”
Vlad Yudin then asks Robert Timms how he does it. If it’s impossible, why does he succeed against all odds and scientific explanation? Robert Timms then simply points to the sky. It’s God. That’s the only way he can rationalize it.
Robert Timms also takes a moment to say that his methods should not be repeated by those who look up to his success and physique. What works for him does not necessarily work for everyone. He acknowledges that science is right – humans do need at least eight hours of sleep. Perhaps Timms is simply the exception… or has a rough collapse further down the road.
You can watch Robert Timms talk in detail about his sleep habits and bodybuilding schedule in our latest GI Exclusive interview segment above!
A History Of The Mr. America Bodybuilding Competition
With Mr. America approaching, this historic event is set to continue it’s historic comeback.
We all know the names of the big bodybuilding competitions being the Arnold Classic and Mr. Olympia, among other notable contests. But one pre-dates all of these and it began in 1939; Mr. America. This prestigious event has seen the likes of some amazing physiques and notable names over its decades’ long run, but as of late, this contest had seemingly fell by the wayside, allowing other competitions to sneak their way into the public eye and take over the title of the best and biggest bodybuilding competitions in the world. But with a revival and newfound sense of determination, Mr. America has sought to reclaim this position and continue its comeback as a top contest full of elite competitors.
Let’s take a look at the history of this storied event. Years and years of trial and error, unfortunate circumstances, rivaling competitions, and a shift in the sport of bodybuilding has sent Mr. America on a tumultuous ride but one that shows true resiliency and a real passion and respect for the sport. Despite all the short comings through the years, this contest has stood the test of time and has seen some elite and serious athletes walk across the stage in hopes of being crowned Mr. America.
The longest running and most prestigious event is back and shows no signs of leaving. And even though Mr. America is non-sanctioned, support has proved that this event will draw in crowds and continue to add to the legacy and allure of what Mr. America once was and what it will become.
The Early Years Of Mr. America
Mr. America was started in 1939 by the Amateur Athletic Union (AAU) and ran alone until challenged by the newly found IFBB which served as an alternative to the AAU. With opposing competitions, both of these events fought for the public’s support.
What Mr. America did was champion the idea of the Greek ideal, that perfectly sculpted physique dating back centuries, but money and professionalism from the opposing IFBB would challenge Mr. America and lead to what was to come.
A Decline In Popularity
What would come to be a slow decline resulted from a shift in the ideas of bodybuilding. The idea of the true balance of mind and body shifted to massive physiques and athletes beginning to win contests like Mr. Olympia multiple times. Attention shifted and the rights to Mr. America began to be sold several times.
Eventually, the AAU would stop holding the contest and the original masterminds behind this storied event pulled out, leaving it abandoned and on its own in a world full of large and successful bodybuilding competitions. With bodybuilding becoming something of a spectacle, the idea of the sport and roots that cemented Mr. America for so long began to wane and what would emerge was the idea of profit over sheer love for the sport.
A True American Comeback
The World Bodybuilding & Fitness Association acquired the rights in 2004 but little traction was gained in its quest to revive Mr. America. In 2011, the International Natural Bodybuilding Federation sought to host these contests again, and even with strict doping guidelines and a passion for a revival, the contest struggled to get off the ground. Enter into the late 2010’s and the rights were once again acquired but it wasn’t until 2020 when East Coast Fitness Concepts took the reigns and sought to pour their heart and soul into bringing this contest back for good. A successful event last year brought hope that this year would be even better and it has sure turned out to look that way.
What To Look Forward To This Year
The Mr. America contest this year will see elite bodybuilders and those rising the ranks compete for this coveted title. Athletes are scored on the following criteria: muscular development, muscular proportion, conditioning, posing, and general appearance. These are based on a point system and the judges will rank these criteria out of a perfect score of 20 to determine the top three finishers. For added fun, those athletes competing in Women’s Physique, Men’s Bodybuilding, and Men’s Classic Physique will be required to perform an individual routine. What is set to be an exciting event this year, Mr. America and the incredibly competitors will certainly put on quite a show that all will love.
Mr. America will be held October 8-10 in Atlantic City, New Jersey with the final ceremony being held on October 9. With everything going on, the health and safety of everyone involved is of the top priority and event organizers have worked diligently and incredibly hard to make sure this event runs as smoothly as possible. Generation Iron will be covering this event and it will also be broadcast on CBS Sports Network at a later date. Generation Iron will provide updates on the CBS Sports Broadcast as these updates become available.
Check out Mr. America’s website here for more information on this historic and amazing event!
Wrap Up
Mr. America is a long and storied event full of rich bodybuilding history and incredible highlights. Do to unforeseen circumstances and the evolution of the sport, this historic contest had fallen away, seemingly leaving the public eye as others crept in to take the top spot. But with a comeback and revival for the ages, Mr. America has returned and competitors are excited to get back out to try and win this coveted title. For those of us looking forward to this awesome event, these athletes have worked hard to craft their physique to put on quite a show. History has sent Mr. America on a wild and interesting ride through the years but we should all be excited for the continued return of the one and only, Mr. America.
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 Mr. America Instagram
Top Training Tips For Ab Development
8 Underrated Methods That Will Transform Your Ab Training
When it comes to ab training there are many different methods in existence. In the pursuit of strong, well-defined abdominals, most individuals concentrate on one specific method.
Some individuals will look at isometric exercises where they remain entirely rigid, others will focus on exercises that move the limbs in a variety of different ways.
Still others believe that weight machines are the way forward while some argue that bodyweight is all that is required for efficient abdominal development.
Regardless of which method you believe to be best, everyone can benefit from learning new abdominal training techniques in order to comprehensively develop the abs.
This article will provide you with 8 ab training secrets that can transform your training and bring about significant improvements in abdominal strength and definition.
8 Abdominal Training Secrets
Before looking at the 8 underrated abs techniques, it must be emphasized that while training these muscles may build strength and improve muscle tone, they will not give you a six-pack (1).
This can only be achieved by restricting calories so that body fat is reduced to the point where the muscles become visible. (2)
While it is clear that it is proper nutrition that will reveal the abdominal muscles, it is still important that we train the abdominal muscle group regularly.
1) Round The Back
For almost every single resistance exercise, rounding the back is something that is to be avoided. In fact, it’s likely that you’ve spent much time teaching yourself how to keep the spine neutral.
It is absolutely imperative that the spine is neutral during exercises like deadlifts, squats, rows and any bent-over exercises. It is done in order to prevent injury occurring to the spine.
For exercises that target the abdominals however, you may have to unlearn this skill as maintaining a flat back will limit the degree of abdominal contraction.
It’s not uncommon to see gym-goers performing exercises, like the cable crunch, with a flat back which causes them to bend at the hips rather than the waist.
By bending at the waist, the rectus abdominis shortens and fully contracts whereas bending at the hips causes an isometric contraction and the abdominals remain the same length.
You may have heard it said that spinal flexion exercises are risky, however, often the risk is overstated. Your spine is designed to bend and therefore, exercises like crunches are entirely legitimate.
Simple crunches will not cause lower back pain if performed properly, however, performing the same abdominal workout for months and months may cause overuse injuries or low back problems.
Therefore, variety is extremely important for abdominal training. Ensure to add in some sagittal and lateral abdominal work as well as performing crunches.
2) Target Specific Areas
Isolation exercises can be useful when it comes to developing the abdominals. An isolation exercise is simply an exercise that entirely focuses on working one muscle.
While it may not be entirely possible to isolate particular portions of certain muscles, it is possible to emphasize one area over another.
Core training tends over the past few years have revolved around developing the core overall with a particular focus on the transverse abdominis.
While this is undoubtedly a good focus to have, there is value in targeting the upper and lower portions of the abdominals.
For the upper areas, use exercises that stabilize the lower body and focus on curling the back so that the ribcage is pulled down towards the hips.
To effectively target the lower areas, flip it around. Stabilize the upper body and bring the pelvis up towards the ribcage.
The cable crunch is an example of an effective “upper ab” exercise whereas a hanging leg raise serves a great example of a “lower ab” exercise.
A few ab exercises actually involve the pelvis and ribs move towards each other simultaneously to bring about a peak abdominal contraction. This type of exercise targets the upper and lower abs equally.
Finally, all exercises which involve twisting, rotation or lateral movement will effectively work the oblique muscles. Side bends are a great example of an effective oblique-focused exercise.
3) Use Progressive Overload
When performing ab routines most individuals use the same amount of sets, reps, and weight every time.
The problem with this is that the muscles have adapted to the point that they comfortably deal with the stress of this workout, therefore, they fail to adapt further.
Consider the other work you do in the gym. With heavy lifting, you are always aspiring to improve by lifting heavier or for a greater total volume. The same principle should apply to your ab training.
Progressive overload is the process of gradually adding more load over time to ensure that the body continually adapts. It is absolutely foundational to all strength training (3).
When considering ab training, you should program, execute and apply progressive overload in the same way as you would with other resistance exercises.
Here are the 3 most common methods of applying progressive overload:
– Increasing the weight– Increasing total volume (sets x reps)– Reducing rest periods
Look to improve in one variable at a time and ensure that the increments are gradual. Focusing on all three and overloading too quickly will more than likely cause regression rather than progression.
4) Start with Loaded Resistance
The abdominals are primarily made up of slow-twitch muscle fiber (4) which are particularly resistant to fatigue, however, this should not mean that you use high-reps only.
Although there is a greater percentage of slow-twitch, the abdominal region also contains many fast-twitch fibers that respond best to low-to-moderate rep ranges.
Keeping this in mind, to develop these fast-twitch it may be useful to start your routines with weighted ab exercises using a low-to-moderate rep range.
A useful recommendation is to use a weight that brings you to the point of muscular failure while still allowing you to perform 8-12 reps.
If using bodyweight exercises, you can still increase this resistance by manipulating your body position. The best examples of this are seen in ab / TRX rollouts.
5) Use Holds
Peak-contraction training involves consciously squeezing the muscle at the top of the rep for a short period of time. Adding this method to a number of ab exercises can increase the overall intensity.
Let’s say you can comfortably complete 12 reps of the hanging leg raise. Adding a 1-second hold at the top of the leg raise will suddenly make the 12 reps feel much more challenging.
By using the peak-contraction technique you may find that you perform fewer reps than before simply because the muscles are put under a greater load – this is totally fine.
Remember that movement quality and exercise intensity are much more important than reaching a predetermined rep target.
6) Maintain Time Under Tension
When using machines, if the weight makes contact with the stack, muscle tension immediately dissipates and the training stimulus disappears.
While it may be evident when this occurs with machine-based exercises, it may be less clear with bodyweight exercises.
During all bodyweight exercises which involve lying flat on your back, look to keep the shoulder blades off the floor as resting them on the floor will reduce the time under tension.
Again, don’t concern yourself too much with the number of reps you perform, instead, focus on maintaining muscle tension throughout the exercise.
7) Be Aware of Your Hip Flexors
The hip flexors are the muscle group responsible for generating movement around the hips, as the name suggests. For a number of exercises it is possible to work the hip flexors instead of the lower abs.
An exercise where this is commonly seen is the hanging leg raise. During the leg lift, if the lower back remains entirely flat, it is likely that the hip flexors are doing the work.
For exercises that involve anchoring the lower body, it is also possible to drive through the thigh muscles rather than engage the abdominals to pull the torso up.
Often, the hip flexors will become too heavily recruited when exercise technique is incorrect or less than optimal. Therefore, it is important to assess your technique regularly.
8) The Importance of the Plank
The plank plays a part in many gym-goers ab workouts – and rightly so! It is one of the best core exercises for strength, stability, and function.
Let’s consider the movement patterns and requirements for a number of heavy compound lifts – deadlifts, squats, bench, bent rows, overhead presses and so on.
Bracing and maintaining a strong torso is pivotal to all of these exercises and certain points of specific exercises actual resemble a plank and activate ab muscles in a similar fashion (5).
Therefore, developing planking and bracing abilities can have a positive impact on your performance with other resistance-based exercises.
Check out our Abs Exercise Guide here for exercises and further instructions.
Final Word
Abdominal training does not have to be boring or mundane. Utilizing these methods, varying your abdominal workout on occasion and effectively applying progressive overload will yield excellent results.
References:
1-Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
2-Redman, Leanne M.; Ravussin, Eric (January 15, 2011). “Caloric Restriction in Humans: Impact on Physiological, Psychological, and Behavioral Outcomes”. Antioxidants & Redox Signaling. 14 (2): 275–287. doi:10.1089/ars.2010.3253. ISSN 1523-0864. PMC 3014770. PMID 20518700.
3-Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
4-Häggmark, T.; Thorstensson, A. (1979-12). “Fibre types in human abdominal muscles”. Acta Physiologica Scandinavica. 107 (4): 319–325. doi:10.1111/j.1748-1716.1979.tb06482.x. ISSN 0001-6772. PMID 161688.
5-van den Tillaar, Roland; Saeterbakken, Atle Hole (June 13, 2018). “Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats”. Journal of Human Kinetics. 62: 43–53. doi:10.1515/hukin-2017-0176. ISSN 1640-5544. PMC 6006542. PMID 29922376.
Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere is showing incredible feats of strength ahead of competition.
Iain Valliere has had an incredible year showing off his physique on stage during bodybuilding competitions. Now, Valliere is turning more heads with some recent posts about his incredible weightlifting prowess.
Valliere has made headlines by winning Men’s Bodybuilding in both the Tampa Pro and Texas Pro this year. On Monday, he posted a video on Instagram crushing a 675lb deadlift five times just three weeks before the 2021 Arnold Classic.
“Them: “But Iain, why risk it if you’re 3 weeks out!?”
Me: “and that’s why no one will remember your name” ?
7 plates for 5. I just can’t help myself ??.”
By the looks of Valliere’s captions, he knows that this might not be a popular method of training, but he has plenty of experience. Bodybuilders usually do not lift heavy this close to competition because their calories are restricted. Instead, Valliere is looking extremely strong as he approaches the 2021 Arnold Classic in Columbus, Ohio on Sept. 25.
This deadlift is no easy feat obviously because of the amount of weight and the number of reps. To make it more impressive, Iain Valliere is patient with his lifts and keeps perfect technique. The weight is forcing he bar to bend but on the way down, Valliere stays in control and allows it to settle on the floor before attempting his next rep.
This is not the first time that we have seen a bodybuilder train with heavy weight before competition. In 2003, Ronnie Coleman deadlifted 800lb with the Olympia right around the corner. Coleman would go on and win the competition. This would be the sixth of his eight in a row from 1998-2005.
Iain Valliere is also qualified to compete in the 2021 Olympia, which will be held from Oct. 7-10 in Orlando. It will be interesting to see if he keeps lifting heavy, even with the biggest competition of the year coming up. Valliere has been training heavy in Florida with reigning Classic Physique Olympia champion — and his brother-in-law — Chris Bumstead. Together, there is no doubt of the weight that has been moving down south.
Valliere has had a strong year to this point and will look for it to continue with the two biggest events of the year coming up. We will have the chance to see Valliere compete twice over the next six weeks and there could be some big performances on the horizon.
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