Tag: Bodybuilding
The Only Rules You Should Break In The Gym, You Won’t Believe Number 3
The Gym Rules You Need To Break To Take Your Gains To The Next Level
As cliché as it might sound, the rules are meant to be broken. The gym isn’t one of the safest places to be in so you need to be careful about the rules you’re going to be challenging.
If your goal is to live the fit lifestyle, you need to design your training keeping longevity in mind. We have compiled a list of so-called rules you should break to maximize your results in the gym while minimizing the risk of an injury.
Never Train To Failure
It’s no secret people love to throw around fancy words to look smart. Gym bros emphasis the fact you shouldn’t work out to failure as you might risk overtraining your muscles. Overtraining is easier said than done.
Overtraining is the state when your body can’t keep up with your workouts, and your immune system and central nervous system take a hit. Only around 2-5% of the people who workout train hard enough to hit the state of overtraining. So, don’t limit yourself and go as hard as you can in your workouts.
Avoid Cardio While Bulking
Most people make the mistake of cutting out cardio from their routines when they’re in their off-season and want to bulk up. Some of these people mistake bulking up with fattening up.
Cardio is important no matter if you’re trying to shed the extra kilos or trying to put on some size. The cardio helps in burning off the extra calories and makes sure you’re putting on quality muscle and not fat.
Perform High Number of Reps For Conditioning and Low Reps For Strength
High reps for cutting and a low number of reps for strength have to be one of the most common myths amongst lifters. Tweaking the number of repetitions you perform in a workout can’t solely change your body.
The results from the number of reps don’t work in a vacuum. Other things like your diet, training split, and the amount of cardio you’re doing will play a big role in the results you’ll be getting. Changing the number of reps can act as a shock for your muscles but it solely isn’t big enough a change for your muscles to show any significant results.
Prefer Free Weights Over Machines
This is one of the first things the gym bros tell the newbies. The gym bros argue the golden era athletes built their physiques in bare bone gyms and the fancy machines don’t help in carving an aesthetic body.
Avoiding the machines can be a big mistake as the isolation you’ll get by using the cables and pulleys will always be better than using barbells or dumbbells. Your workouts should strike the right balance between isolation and compound lifts.
Always Use A Full Range of Motion
Almost everyone, at some point in time, has been disturbed in-between a set by a gym bro asking you to perform the exercise with a full range of motion. The gym bros tell you that if you don’t follow a full ROM, you’ll not be getting any results.
On the contrary, when you follow a full ROM and lockout your elbows on the top and let your muscles relax on the bottom of the movement, you’re taking the tension off the muscles and putting it on the joints. It’s okay to limit your range of motion so there is constant tension on your muscles.
Have you ever been injured in 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 Exercises For Building The Biceps
Bicep Peak Developing Workouts
Although developing the arms is important for physique, it’s vital that they are not overdeveloped in comparison to the rest of the body.
For a comprehensive aesthetic look, all muscle groups should be developed at a similar rate otherwise the body may look out of proportion.
Strategic Muscle Growth
Instead of having the sole aspiration of developing the arms, it is important to use a more targeted approach.
If you are a bodybuilder, the goal is to develop a look that is aesthetically pleasing. Having 25-30 inch arms that don’t fit the rest of your body is not a good look.
Therefore, be wary of using exercising the arms too frequently and instead focus on being smart with your training and training quality.
For optimal bicep development, incorporate bicep work into your back or shoulder and tricep workouts. This will ensure that mass develops at an equal rate throughout a range of muscles.
Utilizing this method will not lead to building a significant amount of full-body mass but will also develop the bicep peaks optimally and proportionally.
Two Bicep Peak Developing Workouts
As mentioned earlier, the following two workouts should be incorporated into either back day or shoulder & tricep day.
For each of the following exercises, it is recommended to perform 1-2 warm-up sets. These sets should involve approximately 50% of the weight that you will use for the working sets.
In addition, ensure you only complete 3 or 4 reps and avoid working to muscular failure. The purpose of a warm-up is to enhance the mind-muscle connection and reduce injury risk (1).
Workout 1
Exercise
Sets x Reps
Barbell Curls
1 x 60-100 reps
Cable Hammer Curls – Rope Attachment
1 x 60-100
Workout Instructions & Technique
The first workout uses just one set and high reps. The reasoning behind this is because the biceps are primarily made up of slow-twitch, type 1 muscle fiber.
This means that biceps recover more quickly than other muscles and are more resistant to fatigue which is why it is recommended to train the biceps twice per week.
The sessions do not have to be excessively long, as demonstrated with workout 1. The recommendation is to use workout 1 in conjunction with a back workout.
This is because the biceps will have already experienced a great deal of stress during the back-based resistance exercises and therefore using a high-rep set works the biceps in a different way.
The 2 sets will take no longer than 5 minutes and will effectively force blood into the biceps, causes a build-up of fatigue and onset bicep growth
Barbell Curl
For the barbell curl, select a weight that is 30% below your 10 rep max for barbell curls. For example, if you can complete 10 curls at 100lbs, you would use 70lbs.
Start by aiming for 20-25 reps with this weight before slashing the weight by half and completing as many as you can.
If you reach the point of failure before 60 reps, drop the weight by half once again and continue until you complete a minimum of 60 reps.
Using 70lbs as an example starting weight, complete 20-25 reps, drop the weight down to 35lbs and work to failure; drop down further to 17.5lbs, if necessary.
When gripping the bar, use a grip that is slightly wider than shoulder-width to target the inner head of the bicep. In addition, move the weight onto the outer palms if possible.
In terms of pace, focus on a 2-second concentric contraction, squeeze the biceps tightly and then control the eccentric contraction, taking 3-4 seconds to return the bar to the hips
Cable Hammer Curl
For the cable hammer curl, the rope attachment means that you will use a neutral grip (palms facing each other) which will effectively work the brachialis muscle.
However, as you drive the load upward look to supinate your grip (turn the palms upwards). Doing this will effectively engage both bicep peaks.
Workout 2
Exercise
Sets x Reps
Superset 1:Barbell CurlTriceps Pushdown
2-3 x 8-12
Superset 2: Machine Preacher CurlsSeated Barbell Military Press
2-3 x 8-12
Superset 3:Concentration CurlsReverse Grip Tricep Pushdown
3 x 10-15, 1 x 20-25
Workout Instructions & Technique
The second workout utilizes 3 supersets and should be performed on shoulder & triceps days.
Because the exercises are supersetted do not rest at all until you have completed all of the reps. However, do take a 60-90 second rest between each superset.
Barbell Curl & Tricep Pushdown
For superset 1, use your 10 rep max weight for the 3 sets, after completing the warm-up sets. Ensure that you are using a shoulder-width grip for the curl.
It is imperative that you do not pyramid up during the warm-up sets as you want to avoid fatiguing the biceps prior to the working sets – remember, 3 or 4 reps will suffice.
For both of the exercises in this superset, cadence is highly important. As with workout 1, use a 2 second concentric and a 3-4 second eccentric.
Machine Preacher Curl & Seated Barbell Military Press
For the machine preacher curl, the main emphasis must be on the eccentric (or negative) portion of the exercise as eccentric training has been found to accelerate the rate of muscle growth (2).
In the preacher curl, the shoulder should be relatively relaxes as the upper arm is supported by the bench which should allow for a greater drive and control.
Look to bring the weight up by 1 second and use a 4-5 second descent to maximally load the biceps.
Concentration Curl & Reverse Grip Tricep Pushdown
When performing concentration curls, often it is the case that less weight is better. The focus of the exercise should be on the control and squeeze of the biceps, not the amount of weight lifted.
Focusing on the contraction can cause a greater degree of muscle activation (3) and consequent burn. Therefore, avoid the temptation to go excessively heavy and choose a weight that facilitates control.
To get the most out of the concentration curl, utilize a wrist twist at the top of the movement. Start with the dumbbell in a neutral grip, as you curl upward, supinate your grip.
At the very top of the movement, turn the wrist a little further to maximize supination. Imagining you are trying to get the pinkie to touch the nose is a good way to maximize wrist twist.
With the sets of 10-15 reps, select a weight that will allow you to complete a minimum of 10 and bring you to the point of muscular failure.
For the final set of 20-25 reps, drop the weight by 30-50%. The weight you use is dependant on how fatigued your muscles are at that point.
Final Word
The above workouts should bring about significant changes in bicep peak size for all individuals regardless of your level of conditioning. However, it may be particularly beneficial for those of beginner and intermediate level.
Look to perform these workouts for a period of 4-6 weeks before assessing how your body has adapted to this training stimulus. Feel free to then experiment with loads and rep ranges to see what works best for you.
References:
1-Herman, Katherine; Barton, Christian; Malliaras, Peter; Morrissey, Dylan (July 19, 2012). “The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review”. BMC Medicine. 10: 75. doi:10.1186/1741-7015-10-75. ISSN 1741-7015. PMC 3408383. PMID 22812375.
2-Roig, M.; O’Brien, K.; Kirk, G.; Murray, R.; McKinnon, P.; Shadgan, B.; Reid, W. D. (2009-08). “The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis”. British Journal of Sports Medicine. 43 (8): 556–568. doi:10.1136/bjsm.2008.051417. ISSN 1473-0480. PMID 18981046.
3-Calatayud, Joaquin; Vinstrup, Jonas; Jakobsen, Markus Due; Sundstrup, Emil; Brandt, Mikkel; Jay, Kenneth; Colado, Juan Carlos; Andersen, Lars Louis (2016-03). “Importance of mind-muscle connection during progressive resistance training”. European Journal of Applied Physiology. 116 (3): 527–533. doi:10.1007/s00421-015-3305-7. ISSN 1439-6327. PMID 26700744.
Hadi Choopan Has Arrived In America To Compete In 2021 Olympia
Hadi Choopan will be back on stage for the year’s biggest competition.
Hadi Choopan has struggled with getting into the United States over the years to compete at the biggest competitions. That will not be an issue this year as Choopan has arrived with about six weeks left to prepare for the 2021 Olympia.
This was an issue last year. The Iranian bodybuilder arrived at the last minute to compete in the Olympia and placed fourth. There were worries that he would not make it at all but he arrived just in time. This year, Choopan will have plenty of time to do any necessary preparation and training leading up to the event.
Hany Rambod, a bodybuilding coach who has worked with some of the biggest names in the sport, announced Choopan’s arrival on his Instagram page.
“@hadi_choopan has Landed in the USA ?? to prepare for the 2021 @mrolympiallc !!!Thank you to our amazing team @hadiparsafar @parsafar_mahdi and @ad_supplements in the UAE without them this wouldn’t be possible! I couldn’t have asked for a better team! ????Now let the MF games begin!!!! ???”
Rodman has trained many top athletes and has been quite successful. He is a 19-time Olympia winning coach — including seven with legendary bodybuilder Phil Heath. Rodman will look to get another with Hadi Choopan, who has fared well in the competition in recent years.
Choopan has not been able to compete on stage since last year’s Olympia. He qualified this year by placing fourth in last year’s event. Despite being offstage for long, Choopan seems to be in incredible shape. This is no surprise as Choopan has placed well in recent years. This includes a third-place finish during the 2019 Olympia.
Hadi Choopan also took to Instagram to announce that he is here and will be ready to compete with the time comes.
“I would like to thank US authority in immigration and citizenship and specially thanks to us consulate @usainuae in dubai which facilitated and grante me a us entry permission in a proper time.
Thanks to my dearest brother and coach @hanyrambod and his family plus my sponsor @evogennutritionthat, like alwayes helped me to obtain my visa and get to USA and in addition, they will care about me in all aspects in this historical journey
Thanks to my brother Mr Saif for their hospitality and support in UAE @ad_supplementsAlwayes appriciated
We are here to make a new history let see…”
It will be interesting to See how Hadi Choopan performs with time to prepare for the event. If social media is any indication, he seems to be excited and ready to compete in Orlando.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 12: Which Celebrity Should Become A Bodybuilder?
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Craig Golias answers: Which celebrity would be the most entertaining to transform into a bodybuilder?
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 muses about celebrities becoming bodybuilders, shares tips on drop sets, and the artistry of social media collabs.
This past week saw a big celebrity boxing match in the form of Jake Paul vs Tyron Woodley. It was yet another exhibition match of many where an influencer or celebrity turns to the boxing ring for a big pay day. While Craig Golias did not see the fight – he did hear that there were claims the fight was fixed. It also caused him to ask the question – what if celebrities tried to become bodybuilders the same way they are training to become boxers? Craig and Vlad discuss this plus many more topics including the best tactics for drop sets, how much water should a bodybuilder drink, and his favorite genre of movies to watch. Let’s jump into it.
Which celebrity would be the most entertaining bodybuilding transformation?
Craig Golias points out that many celebrity figures have tried or trained to become boxers. While Jake and Logan Paul are two of the most recent (and successful) influencers to make this attempt – it’s not exactly a new concept. As early as the 80s there have been stunt boxing matches where an actor jumps into the ring to box a few rounds. The difference between then and today – is that the celebrities seem to be taking it very seriously.
This line of thinking brought up an interesting thought to Craig Golias – what if a celebrity seriously attempted to become a bodybuilder? Vlad Yudin agrees that the attempt would be very fascinating – and might even make a good reality show. Craig jokes that he would love to see Owen Wilson become a mass monster.
The best tactics for drop set training
Craig Golias and Vlad Yudin also discuss drop set training. Drop set training is an advanced technique that bodybuilders often use. It’s when the lifter focuses on completing a set until failure. Then, the lifter lightens the load (typically 10-30%) with no rest in between sets.
But when is the best time to use drop sets? Should all bodybuilders use this technique with every workout? Or does this lead to over-exhaustion? Craig Golias breaks down his tactics for using drop sets.
Typically, Craig’s advice is to use drop sets on weak and lagging body parts. Craig claims that bodybuilders should – “destroy the body part that is weak.” Ultimately, drop sets are the best way to help bring up lagging body parts and complete the evolution of your physique.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also talks about the importance of hydration (and how much water a bodybuilder should drink daily), his latest social media collab with a boy who has a strangely large neck, and also his favorite genre of movies – including the Human Centipede francise. 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!
Best Treadmills For Bodybuilders & Home Gyms (Updated 2021)
These interactive treadmills are great for home training and bodybuilders to see convenient gains with products worth the money.
A treadmill is probably one of the most common types of home gym equipment, and with good reason: it’s one of the best, most efficient ways to get cardio in at home or in the gym. But due to the extreme popularity of the treadmill, the market is understandably saturated with thousands of models to choose from. When it comes down to it, how can you make the critical decision about which type of treadmill to buy?
We’ve put together a list of the Best Treadmills for 2021 so you can enhance your home training and bodybuilding gains with convenient and interactive fitness equipment. The best treadmill for the money is something to highly consider so you get the best workout possible.
Best Treadmills For 2021
Best Treadmill Overall
The best treadmill overall will work to offer a high-quality option that is durable and can withstand repeated abuse. It will also be interactive and offer various settings, as well as workout plans so you can stay engaged. The best treadmill for the money and quality can greatly help boost your gains.
Sole Fitness F63 Treadmill
Sole Fitness F63 is a great treadmill to help tackle your overall treadmill needs. Listed as the best in its price range among many reviews, this treadmill has an easy assist folding deck design for ease and convenience. High end rollers create static free motion and it is a smooth treadmill with a vibration free surface. An LCD screen provides real-time stats and it has great entertainment capabilities with Bluetooth audio, USB ports, and integrated systems so time flies while you use it.
Sole Fitness F63 Treadmill is foldable and affordable for your toughest workouts. An easy assist design and high end rollers offer a smooth and static free motion.
Pros
Smooth, vibration free, and easy to use treadmill
Great entertainment capabilities at a good price
Cons
Assembly can be difficult if going at it alone
Price: $1,099.99
Best Interactive Treadmill
Interactive treadmills are great for they can keep you engaged with a variety of features. From HD screens, to Bluetooth technology, and workout plans, you will never grow bored with an interactive treadmill.
NordicTrack Commercial 1750
NordicTrack Commercial 1750 is a great interactive treadmill to boost personal training in your home. Its durable and high quality piece of equipment with quiet drive incline technology and a comfortable fit when running or performing whatever workout to offer low impact support, faster and smoother response, and a similar feel to the road. The 10’’ Smart HD touch screen allows you to view live workouts, follow iFit trainers around the world in an interactive global experience, and allow the Automatic Trainer Control to adjust your speed, incline, and decline for the best interactive workouts.
NordicTrack Commercial 1750 is a great treadmill to offer interactive personal training at home. Quiet drive incline technology is matched by an HD smart touchscreen for the best workouts.
Pros
Well-built and durable product
Quiet drive technology is nice to control noise
Very interactive with great options to really challenge your workouts
Cons
Mid-level in terms of price, it is a bit expensive
Price: $1,799.00
Best Treadmill For Space
You want a treadmill that won’t take up too much space but will still be functional for what you want. The right treadmill will fit nicely in your home gym and can be easily stored to be tucked out of the way.
Life Fitness T3 Treadmill
Life Fitness T3 Treadmill is designed with form and function to offer a sleek, aesthetically pleasing, yet highly functional product at home. A user friendly design is matched by quick start capabilities and heart rate monitoring for those looking into that. The FlexDeck Shock Absorption System enhances comfort and reduces joint stress to alleviate unwanted pain and keep you grinding for much longer. In terms of the console, the Go Console display is easy to navigate and can enable Bluetooth. It offers an entertainment zone and a workout zone, as well as tracking, so all of your needs are covered.
Life Fitness T3 Treadmill is designed for the best in terms of form and comfort. A sleek design, it is high quality and durable to withstand repeated abuse.
Pros
User friendly and great design
Creates less shock to help avoid any injuries
The display options for entertainment and workout modes is great
Cons
A more pricey option, you don’t get anything that much more special than some of the others
Price: $3,599.00
Best Treadmill For Running
While all treadmills are useful for running, those that have good treads and support can enhance your running. You want a treadmill to support your workouts and feel comfortable, especially for longer distance runs.
Pro-Form Pro 9000
Pro-Form Pro 9000 is a full training experience at home. Designed to support a soft landing, the deck is cushioned to offer more comfort on impact. There is also a fan with easy adjustability to provide nice air flow for those grueling workouts. Able to be folded and stored effectively, this is a simple to store and convenient treadmill. The 22’’ HD screen allows for an interactive experience and enhanced workouts with iFit trainers. Through interactive sessions, live studio classes, and connected fitness tracking, all of those needs you want most are fulfilled with the Pro 9000.
ProForm Pro-9000 Treadmill is a smart treadmill with thousands of on-demand workouts and an HD touchscreen. The auto-adjust option allows for easy change in speed, incline, and decline.
Pros
Deck design is great for cushioned impact and soft landing
A 22’’ HD screen is awesome
The interactive capabilities like fitness tracking really makes this a must have
Cons
A bit expensive, but you’re getting a good treadmill compared to others at the same price
Price: $1,699.00
Best Treadmill For Bodybuilding
Bodybuilders deserve a treadmill that will work to enhance their gains for the better. While strength training is obviously important, putting cardio in the mix can get you competition ready.
Horizon Fitness T101 Treadmill
Horizon Fitness T101 Treadmill is one to offer a quick set-up with simple controls and reliable components to get started with a great exercise routine. A durable product, the motor runs at lower RPMs to minimize noise and the cushioned deck allows for added support no matter the workout. Easy to store with effective folding and a lifetime frame and motor warranty is great. Bluetooth capabilities and a device holder plus USB port allows you to watch your favorite movies or shows on your tablet while you grind away and get a good workout in.
Horizon Fitness T101 Treadmill is simple and reliable with a quick set-up. Shock absorbing 3-zone cushioning supports walking, jogging, or running.
Pros
Quick set-up that is safe and reliable
Quiet motor and cushioned deck are great
Having a device holder is a must without a screen
Cons
No screen is disappointing but it makes sense for the price
Price: $699.00
Best Treadmill For A Home Gym
Your home gym can be a place of comfort and gains. The right treadmill will support your goals and make you want to workout every day from the comfort of your own home.
Assault Fitness AirRunner
Assault Fitness AirRunner has taken the fitness community by storm as a new way to offer the same benefits as a traditional treadmill. Unlike a motorized treadmill, you are in control of the speed and power as this runner requires your utmost attention to getting a seriously killer workout. Optimal for all types of training, it requires no electrical consumption and the natural feel of running promotes more efficiency, especially in terms of stride. The screen is small and simple to only show you necessary information and this runner is a great option for those serious about boosting fitness.
Assault Fitness AirRunner is a great treadmill that requires natural running to promote an efficient running stride. It requires zero electrical consumption and is great for all types of training.
Pros
No motor or electricity needed as it runs on your power
Natural feel of running promotes more efficient workouts and a better feel for your workouts
Cons
Very expensive option
For those serious about training and gaining fitness
Price: $5,363.55
Benefits Of A Treadmill
Build Strength & Endurance
Running is a great form of cardio to really build that endurance base and the more you continue with it, the more your lung and heart capacity will increase. Since running increases the demand on the circulatory system, it makes your heart work harder to get blood to areas that need it, thus leading to overall growth in strength (1).
Lose Weight
Running burns more calories than most exercises and as we all know, weight loss comes from more calories leaving your body than coming in. It can get your metabolism going to only increase that fat burn and changing up the variations to include something like high-intensity interval work can be great for your overall weight loss and even suppress your appetite (2).
Avoid Inconveniences
Using a treadmill allows for a convenient workout by avoiding all of the inconveniences that occur on the open road. You don’t have to worry about weather or seasonal changes which is great because you can enjoy a workout in a comfortable temperature without the fear of being rained on. You also don’t have to worry about getting to a gym and hoping a treadmill is available, which can just be a pain.
Try Different Variations
With a treadmill, you are not tied to just simply running. With the ability to adjust an incline when you want or change speeds when you desire, using a treadmill can really target certain aspects of your training without the monotony of running on the open road.
What To Look For In A Treadmill
Durability: Your treadmill should last a long time and be made from high-quality material so you never have to worry.
Noise: Many treadmills can be loud and having one that is more quiet will allow you to workout at any point in the day.
Horsepower: Make sure your treadmill can support your needs and reach speeds that will challenge you while still giving you a great workout.
Safety Features: You want your treadmill to be safe for you and those around you. Looking for features that will promote safety can help ease your mind.
Entertainment Capabilities: Good entertainment options can make your workouts go by faster and allow for more fun workouts.
How We Decide
Our team is focused on delivering the best workout equipment and products to you so you never have to deal with any headache that may come your way. When looking at the best treadmills, we took a few factors into account. The reputation of the brand and the customer reviews are important because you deserve to have an honest company backing you. The added features associated with a treadmill are also important to note because it can make the experience that much better. Things like built-in screens, Bluetooth connections, and other sources of entertainment can make your workout go by quicker which is exactly what you want and need. Lastly, we understand this equipment is expensive, but we searched for the best treadmills for the money that were marked at an affordable price. While they are still pricey, we looked for quality as this would be a long term investment.
FAQ Section
What is the best treadmill?
Sole Fitness F63. This treadmill is listed as the best in its price range among many reviews. It is easy to fold and store and the surface is smooth and static free for your comfort. An LCD screen allows for workout and entertainment capabilities to boost your workouts and this is the best treadmill for the money and quality.
Does a treadmill require a lot of maintenance?
Most treadmills won’t require a lot of maintenance. It is important to keep it clean and look to lubricate the running deck to keep it moving efficiently. If maintenance is a concern, look to see what kind of return or money back guarantee the company offers.
Can you do more with a treadmill than just run?
Yes! Treadmills are great for offering a variety of different workouts, whether it be incline walking, lunges, or a variety of others. Depending on your goals and what you intend to use it for, there are plenty of options for you.
Who shouldn’t use a treadmill?
Children should not use a treadmill unless supervised by a parent or an older guardian. For those fighting an injury or feel it unsafe to use, then consider staying away from them. On the whole, when used properly, efficiently, and safely, treadmills can be great products to enhance your gains.
Wrap Up
Treadmills are a great piece of equipment and vital for a stellar home gym and this list of the best treadmills 2021 will hopefully help you find a great product. Allowing you to get a workout in the comfort of your own home is something a good treadmill can help you with so you avoid the gym and the hassle of the open road. We’ve put together a great list of the Best Treadmills so check it out and see what it can do for your training, performance, and overall health 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
Panissa, Valeria L. G.; Tricoli, Valmor A. A.; Julio, Ursula F.; Ribeiro, Natalia; et al. (2015). “Acute effect of high-intensity aerobic exercise performed on treadmill and cycle ergometer on strength performance”. (source)
Damiano, Diane L.; DeJong, Stacey L. (2009). “A Systematic Review of the Effectiveness of Treadmill Training and Body Weight Support in Pediatric Rehabilitation”. (source)
10 Best Food For Gaining Size and Strength
Gain Size and Strength With These 10 Muscle Building Food
People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.
Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the ten food items you should have on your grocery list.
Protein Sources
Chicken Breast
The good old chicken breast is one of the most trusted sources of protein in the bodybuilding and fitness world. In this article, we’ve broken down the best foods into three categories as per the three macronutrients (proteins, carbs, and fats). 100g of chicken breast has 31g of protein.
Salmon
Salmon is a great source of protein. Due to its fast-absorbing quality, you can eat salmon right after your workout to ensure your muscles are re-fed with the highest quality of protein. 100g of salmon has 20g of protein.
Egg Whites
It’s no secret the bodybuilding community swears by the egg whites. Egg whites are easy to cook and consume. 1 large egg has 3.5g of protein in the white portion. Egg whites in the bottled form can make them more convenient.
Greek Yogurt
Greek yogurt is one of the most overlooked and under-rated protein sources. Many professionals prefer yogurt as their dairy protein source. 100g of greek yogurt has 10g of protein.
Carbohydrate Sources
Rice
While there are a ton of sources you can get your carbs from, you need to be diligent in choosing the right source for yourself. Rice is a staple in many bodybuilding diets. 100g of white rice has 28g of carbs.
Whole-Grain Bread
Whole-grain bread is a good source of carbohydrates. Brown bread is convenient enough to be consumed at any point in the day especially when you’re tight on time. Two slices of whole-wheat bread have 24g of carbs.
Oats
Most bodybuilders add oats to their breakfast as they are a high-quality source of carbohydrates. Oats can help in providing your body with the required amount of carbs and calories to fuel your mornings. 100g of oats has 12g of carbs.
Fat Sources
Almonds
Most people make the mistake of cutting out fats from their diets as they think it can add to their body fat. High-quality fat content is critical for an effective diet plan and almonds are one such source. 100g (3 ounces) of almonds have 49.2g of fats (ideal serving size – 1 ounce).
Avocado
A good source and amount of fats in your diet is essential in keeping your joints and other body parts functional. There are hundreds of delicious avocado recipes on the internet you can try. 100g of avocados has 15g of fats.
Peanut Butter
Peanut butter is one of the most talked-about food in the bodybuilding and fitness world. It’s healthy, delicious, and convenient. 100g of peanut butter has 50g of fats (ideal serving size – 2 tablespoons i.e. 32g).
Which is your favorite food out of the 10 listed in the article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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How To Perform The Cable Face Pull
The Ultimate Exercise for Building Strong Shoulders
The face pull is one of the most effective resistance exercises for developing the muscles of the upper back and shoulders.
One of the biggest benefits associated with this exercise is that it specifically targets the rear deltoids which are so often neglected during strength training.
Developing strength in the posterior delts will not only build general shoulder strength but it can also help to rectify postural issues and prevent muscular imbalances from forming (1).
This article will provide a step-by-step guide to the face pull, assess the benefits, investigate common errors and cover two simple face pull modifications.
Cable Face Pull Form & Muscles Worked
The cable face pull primarily works the shoulder muscles – the deltoids. More specifically, the movement places great stress on the posterior portion of the delt.
As well as the deltoids, the face pull works the rhomboids, trapezius and rotator cuff muscles.
Although the face pull is considered an intermediate level of difficulty, the movements involved are fairly straightforward.
If you suffer from shoulder or back problems, speak to your doctor or physical therapist first and always follow their recommendations closely. Additionally, if you ever experience pain during the face pull, stop immediately.
For an effective cable face pull, follow the subsequent 4 steps.
Step 1
Start by adjusting the cable machine so that the pulley is situated slightly above your head. Attach a rope to the pulley and with both hands, hold the rope at either end ensuring that the palms face each other.
While holding onto the rope, take a few steps backwards until the arms are fully extended. From this position, lean back slightly (no further than 20°) and contract all your trunk muscles.
Step 2
Before pulling, ensure that there is some tension the cable by pulling a little so that the weight comes away from the weight stack.
Prior to starting the drive phase, pull the shoulders back and down to prevent the shoulders from rolling or hunching.
Step 3
Pull powerfully in towards the forehead letting the elbows flare out to the sides to maximize the action of the rear delts.
As best as possible prevent the elbows from dropping and look to maintain a neutral grip on the rope throughout.
Step 4
Once you have pulled the weight in to the face, keep the core engaged and in a highly controlled fashion, reverse the movement by slowly extending at the elbows.
Considerations
Face pulls are best programmed into training as an accessory exercise and are specifically recommended at the end of a back workout – 2 sets of 20 reps each will suffice.
Be aware that it is unlikely that you will need a heavy weight to effectively work the shoulder. Use lighter weights and concentrate on keeping the movements smooth and controlled.
Benefits Associated with the Face Pull
In terms of upper back and shoulder strength development, the face pull is an excellent choice. Not only will strength substantially increase, the exercise also promotes posture.
Many individuals suffer from rounded shoulders which is where the shoulders are significantly pulled forward; focusing too heavily on chest and front deltoid development can cause this.
The face pull will strengthen the rear delts and consequently prevent the shoulders from moving forward.
Having strong shoulders is pivotally important for assisting in a wide range of day-to-day activities and for athletic movements- any actions that involve pressing, pulling, and arm rotations.
For the athlete or lifter, building strength and size in the shoulders will facilitate an improved performance for a range of exercises – such as overhead press and bench press.
The deltoids are responsible for driving and controlling all overhead movement. For example, they must contract to allow you to reach high shelves, take a basketball shot or placing a child on your shoulders.
Typically, the deltoids are divided into 3 distinct sections – the anterior (front), middle and posterior (rear) deltoid (2) – with each section playing its own role in causing shoulder movement.
Because the deltoids have these 3 sections, it is vital that you use a range of resistance exercises to hit the delts from different angles and facilitate comprehensive gains.
A combination of exercises such as shoulder presses, lateral raises, front raises, rear delt flyes and face pulls will lead to effective development the shoulder muscles.
However, more often than not, too much emphasis is placed on the anterior and middle deltoid. As a result, these sections develop well but the posterior delt is neglected.
The reason for this is that the majority of pushing and pressing exercises primarily require effort from the front and middle delt.
Overdevelopment of these sections and underdevelopment of the posterior delts is what causes muscular imbalances, postural problems, shoulder pain and injury (3).
Considering all of these points, the importance of performing posterior delt focused exercises, such as the face pull, should be clear.
Common Face Pull Errors to Avoid
There are 2 errors which are most commonly seen with the face pull exercise and they are often connected to each other.
Poor Form
It’s important to remember that the purpose of this exercise is to work the rear delts, therefore, if you fail to feel these muscles working, assess your form.
Ideally, you should feel fatigue building in the backs of the shoulder and into the upper back between the shoulder blades.
If you are feeling it more in the biceps and back, it is likely that you are either pulling too low and letting the elbows point down rather than out or are failing to maintain a neutral grip.
If you are pulling and the arms are not at right angles to the body, you will be performing a pull down rather than a face pull.
Using Excessively Heavy Weight
The second common error is to use a weight that is simply too heavy. The deltoids are a relatively small muscle and therefore do not have the capacity to pull extremely heavy loads.
If lifting too heavy, it is likely that a number of muscles outwith the rear delts will contract to assist the movement. This will only lessen the stress placed on the rear delts.
Furthermore, attempting to lift an excessively heavy load will likely cause form to deviate significantly or utilize momentum rather than muscular contraction alone.
If form begins to break down, a combination of heavy weight and improper movement may contribute towards injury.
Consider reducing the load if you find that you are using momentum during the pull, are failing to control the weight on the way back down or find that the body is constantly being pulled forward.
Face Pull Regression and Progression
Depending on your level of experience and training goals, it may be necessary to modify the face pull.
Resistance Band Face Pull
If you have limited equipment or have never performed the cable face pull previously, it may be useful to start with a resistance band face pull.
Simply attach the resistance band to a high resistance point (something like a pull-up bar, for example) and complete exactly the same face pull movement as you would with the cable.
Be aware that if you are already highly conditioned or have trained the posterior delts previously, resistance bands may not provide a big enough challenge for you.
If you have access to neither resistance bands or a cable machine, focus on using an array of dumbbell exercises to work the rear delts.
Although not a like-for-like replacement for the face pull, exercises like the banded and dumbbell rear delt fly are highly effective for rear delt development (4).
Underhand Face Pull
Changing the grip to underhand can present a new proposition and increase the challenge of the exercise. As a result, when using this progression, ensure you stick with lighter weights and promote control.
If it is your goal to build muscle size, consider completing this modified face pull in a seated position.
Being seated will keep the trunk more stable, negate lower body involvement and increase the demand on the upper back and shoulders.
Final Word
Considering the benefits of strengthening the posterior delts, the majority of individuals will profit from programming in rear delt specific exercises into their training.
The face pull is an excellent resistance exercise that will effectively build shoulder strength, prevent muscular imbalances and promote posture & general shoulder health.
References:
1-Schory, Abbey; Bidinger, Erik; Wolf, Joshua; Murray, Leigh (2016-6). “A SYSTEMATIC REVIEW OF THE EXERCISES THAT PRODUCE OPTIMAL MUSCLE RATIOS OF THE SCAPULAR STABILIZERS IN NORMAL SHOULDERS”. International Journal of Sports Physical Therapy. 11 (3): 321–336. ISSN 2159-2896. PMC 4886800. PMID 27274418.
2-Elzanie, Adel; Varacallo, Matthew (2019), “Anatomy, Shoulder and Upper Limb, Deltoid Muscle”, StatPearls, StatPearls Publishing, PMID 30725741,
3-Kim, Mi-Kyoung; Lee, Jung Chul; Yoo, Kyung-Tae (2018-3). “The effects of shoulder stabilization exercises and pectoralis minor stretching on balance and maximal shoulder muscle strength of healthy young adults with round shoulder posture”. Journal of Physical Therapy Science. 30 (3): 373–380. doi:10.1589/jpts.30.373. ISSN 0915-5287. PMC 5857441. PMID 29581654.
4-Bergquist, Ronny; Iversen, Vegard Moe; Mork, Paul J; Fimland, Marius Steiro (March 23, 2018). “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights”. Journal of Human Kinetics. 61: 5–13. doi:10.1515/hukin-2017-0137. ISSN 1640-5544. PMC 5873332. PMID 29599855.
Nick Walker Provides Physique Update Ahead Of 2021 Arnold Classic
Nick Walker looks insane in preparation for the 2021 Arnold Classic.
Nick Walker is primed and ready for some of the biggest events of the year. He won the 2021 New York Pro back in May and this gave him qualification to the 2021 Olympia. Before Walker has a chance to compete at the biggest event of the year, he will be on stage at the 2021 Arnold Classic.
The Arnold Classic will take place on Sept. 25 in Columbu, Ohio. We are about four weeks out from the competition and Walker gave a physique update ahead of the event.
“4 weeks out New York proVs4 weeks out Arnold classic
Changes have been made.”
It has been almost four months since Nick Walker was walking across the stage of the New York Pro as a winner. As crazy as he looked during that event, Walker has added visible size. His back and arms have been pumped up ahead of the Arnold Classic. This is in attempt to pick up another victory and the lineup will pose a great challenge.
There are some big names set to compete in Columbus. Walker will go up against the likes of Maxx Charles, Iain Valliere, Akim Williams, and more.
Nick Walker has been giving frequent updates of his progress on Instagram. In his pictures, the poses are similar and they are taken with great lighting. Walker is looking to continue to be one of the up-and-coming stars in the sport of bodybuilding for years to come. He picked up a victory in the New York Pro and will now compete for the first time in the Arnold Classic and Olympia.
Three short days ago, Walker shared a post where his goals are simple — “I’m coming to win.”
We will be seeing more of Nick Walker over the next four weeks leading up to the Arnold Classic in Columbus. At this point, Walker will enter the competition as one of the favorites and there is still some more time to progress. It will be a must-watch event and Walker wants to take home the victory.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chef Rush On Schwarzenegger’s Remarks: It’s Not Just About Freedom, It’s About Doing The Right Thing
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Chef Rush believes in defending people’s freedom but also feels that people have become complacent and entitled.
Chef Rush may be best known as the “jacked White House Chef” but he also spent a great deal of time in the military as a Master Sergeant. He’s fought for America and he understands the freedom and rights that he was fighting for. That’s why we felt it would be great to catch up and get his thoughts on the recent comments made by Arnold Schwarzenegger regarding mask mandates and freedom. In our latest GI Exclusive, Chef Rush breaks down the line between freedom, safety, and responsibility as members of the community.
When Arnold Schwarzenegger did a brief interview on CNN last month, he made a statement that reverberated across the bodybuilding world – “Screw your freedom.” In context, he was speaking about the greater responsibility that comes with freedom and urged those to wear a mask to help others during a time of need. But some saw this as another attempt to muzzle American citizens (somewhat literally) and take their rights away.
The fallout was swift and bold. Many bodybuilders made public statements condemning Arnold Schwarzenegger. Some even took down his posters from their wall. In the biggest move, RedCon1 pulled sponsorship from the upcoming Arnold Classic 2021.
We previously spoke with Victor Martinez on his thoughts about Arnold Schwarzenegger’s comments where he defended Arnold’s statements. Now we’ve reconnected with Chef Rush to get his reaction on not only Arnold’s comments but also the fitness world’s reaction to them. Rush has spent a good portion of his life defending America in the military – so he can bring in a unique viewpoint as both a defender of this country and as a bodybuilder.
Chef Rush overall seems to defend Arnold Schwarzenegger’s statement but he also defends those who chose to get angry about it. That’s what freedom of speech is all about. Arnold can say what he wants and those who react can do so in turn. But when it comes to the concept of freedom beyond speech – the freedom to wear or not wear a mask – Rush draws a much more nuanced line.
Chef Rush will not dismiss anyone for their comments – we all can have different ideals. But he does believe that it’s important to do the right thing beyond freedom.
“I can’t tell him [Arnold Schwarzenegger] how to say it. He can only say what he can say the same way you can or the way they handle their situation,” Chef Rush says in our interview. He goes on:
“It’s not about that. It’s about doing the right thing because if I went around kids, if I went around older people, even my own kids and things like that – it would be the wrong thing to do. Even no matter what I believed in.”
Chef Rush also points out how easy it is to feel one way about something until it affects a person directly:
“It will be different if it was your family. If it was somebody you love. We are so complacent and entitled now. Freedom of speech is what it is. But if you go into an airport and they tell you put that mask on, guess what you are going to do? You’re going to put that mask on or you’re not going to fly. You’re freedom is taken away. If you run that light and a cop sees you, it’s taken away. That’s just a simple matter of fact of it. So don’t get mad that I’m saying this. And if you do get mad of me saying it – then that’s your freedom to do so. And that’s my freedom to not care.”
Ultimately, Chef Rush admits that he has heard far more offensive and anti-freedom statements made to him throughout his lifetime. As a black man, he’s had numerous situations where he faced racism and was told he deserved less because of the color of his skin. He understands they have the freedom to say those things – but that doesn’t mean it is the right thing to do.
Overall – it seems Chef Rush’s sentiments are that this whole situation has been blown out of proportion. He wants to focus on respecting each other and doing what’s right – not always what is easy.
You can watch Chef Rush share his full thoughts on Arnold Schwarzenegger’s comments in our latest GI Exclusive interview segment above!
The Ultimate Guide to the Sumo and Conventional Deadlift
The Importance of the Deadlift
Very few exercises can compare to the deadlift in terms of its ability to simultaneously develop strength, muscle size, power, and athleticism.
It is clear that the deadlift should be a staple exercise for every athlete and avid gym-goers. However, which type of deadlift should you be performing?
There are many arguments that can be made in favor of both the conventional and sumo deadlift, however, the purpose of this article is not to discuss conventional vs sumo, rather it will provide a guide to both.
It will investigate the kinematics of both movements, help you to understand when to use each stance and provide tips to allow you to establish which stance suits you best.
Kinematic Differences Between the Conventional and Sumo Deadlift
There are a number of apparent visual differences that can be seen between both the conventional and sumo deadlift.
With that being said, both movements have a large number of form similarities including a neutrally aligned spine and head, activated lats and hips, strong grips and engaged core musculature.
The more advanced lifter may be able to pinpoint specific differences between both stances and have a greater understanding of force transfer and muscle activation.
In terms of muscles activated, the sumo places a great demand on the glutes, hips and legs whereas the conventional stance recruits the low back and hamstrings more heavily.
While both lifts activate the same muscle groups, certain muscle groups are activated at different rates.
A recent study found that the rate of activation of the vastus medialis and lateralis (quadricep) were greater during a sumo deadlift.
Similarly, the rate of medial gastrocnemius and tibial anterior activation were significantly different between both deadlift styles (1).
This highlights that both upper and lower muscle groups of the leg are activated in different fashions.
The sumo involves a much wider stance than the conventional which significantly changes the biomechanics of the exercise.
The sumo stance places the trunk in a much more upright position and also alters the position of the thighs (2).
In addition to this, the feet are more significantly turned out and the grip on the bar tends to be narrower in the sumo in comparison to the conventional.
All of these slight technique adjustments contribute toward altering the kinematics of the sumo when compared to the conventional deadlift.
How To Perform the Sumo and Conventional Deadlift
This section will explain how to effectively setup and execute both the sumo and conventional deadlift.
As you will see, once the set-up has been completed, the execution of both exercises are the same.
The Conventional Deadlift:
– Start with feet hip-width apart– Place the feet directly underneath the bar with toes slightly pointed out– Drop down to the bar by pushing the hips back and hinging the knees– Ensure that the hips are higher than the knees– Grip the bar tightly with hands approximately shoulder-width apart– Lift the head, drive the chest up, squeeze between the shoulder blades and brace the core– Drive powerfully through the heels and keep the bar tight to the body– Drive the hips into the bar by squeezing the glutes at the top of the rep– Reverse the movement and drop the bar back to the floor
The Sumo Deadlift:
– Start with feet wider than hip-width– Place the feet directly underneath the bar and turn the toes out (approximately 40 – 45 degrees)– Drop down to the bar by pushing the hips back and hinging the knees– Ensure that the hips are higher than the knees– Grip the bar tightly with hands slightly narrower than shoulder-width apart– Lift the head, drive the chest up, squeeze between the shoulder blades and brace the core– Drive powerfully through the heels and keep the bar tight to the body– Drive the hips into the bar by squeezing the glutes at the top of the rep– Reverse the movement to drop the bar back to the floor
Determining Your Deadlift Stance
For those athletes or highly conditioned individuals, it would be wise to use both deadlift styles in training.
There is a lot to be gained by performing both styles – especially if you have only ever performed one style.
To determine which deadlift stance you should focus on, you can ask yourself a couple of questions that will help to guide you.
Firstly, which style looks and feels most athletic and most natural? Secondly, with which method can you lift the most weight?
If the answer to both questions is the same, it would be wise to stick with that stance.
If you have never performed the deadlift, it is recommended to start with the conventional deadlift first and then move onto the sumo at a later date, if necessary.
Don’t be under any illusions, the sumo stance is equally as challenging as the conventional deadlift, so be prepared to spend time working on it.
If you are beginning to deadlift using a new stance, it is recommended to use a lighter weight and start from the blocks rather than the floor. Over time, gradually work down to the floor.
Doing this will facilitate the process of learning the new technique while simultaneously allowing you to build strength.
Having attempted both the conventional and sumo deadlift for an extended period, it should eventually become clear which stance allows you to lift the most efficiently lift heavy weight.
Be aware that it can take time to understand which stance suits you best.
Even if you feel like you have great technique, it may be the case that there are stabilizing and supporting muscle groups that are not quite strong enough yet to facilitate a powerful deadlift.
Given time and patience, these muscles will strengthen and you may then find that the stance you believed to be best is actually inferior to the other.
Conventional and Sumo Deadlift Considerations
It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels (2).
However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength.
With both stances, the bar should move in as straight a line as possible from the floor directly up to the hips. Any deviation from this path will impede performance.
Allowing the bar to drift away from the body will cause the body to expend and waste energy as it fights to maintain control.
However, moving the bar in a smooth, vertical path will preserve energy and therefore has the potential to facilitate performance.
Keeping this in mind, it is important to select the stance that facilitates this most efficient bar path.
Let’s say that you can lift heavier with the conventional deadlift but your technique for the sumo is much cleaner and the bar move more efficiently, it may be worthwhile shifting focus for a time.
A more efficient lift will allow you to train with greater intensity, frequency, and volume – all which have a direct impact on strength gains and muscle growth.
There is no denying that limb and trunk lengths have an impact on deadlift performance.
Research has indicated that those with long limbs may be at a mechanical advantage when it comes to performing the deadlift (3).
Furthermore, another study has found that the conventional style may be more suitable for those with longer torso whereas those with shorter torsos may be better at sumo. (4)
However, there’s nothing that can be done to change your body type.
Instead, your focus should be placed on the things that can be controlled – factors such as attitude, technique, strength levels and muscle size.
The final consideration that must be made is the training goal that you have set for yourself.
For example, if you are a competitive powerlifter, then it would make sense to predominantly focus on the stance that will allow you to lift the heaviest in a competition.
A useful rule of thumb when deadlifting for powerlifting is to use your competition stance 80% of the time and use other variations for the other 20%.
If your goal is to generally improve strength levels then a mixture of both the conventional and sumo deadlift will lead to efficient strength improvements.
3-Day Deadlift Sample Program
The following 3-day program has been designed with the conventional deadlift being the preferred stance. If you perform the sumo, simply swap around the conventional and sumo exercises.
Day
Exercises
Sets x Reps
1
1) Conventional Deadlift2) Front Squat3) Good Mornings4) Leg Extensions
5 x 53 x 53 x 12-153 x 12-15
2
1) Sumo Deadlift2) Back Squat3) Hyperextensions4) Leg Curls
5 x 53 x 53 x 12-153 x 12-15
3
1) Conventional Deadlift2) Barbell Lunges3) Glute Bridge4) Calf Raises
5 x 53 x 63 x 12-153 x 12-15
Final Word
Both deadlift stances will effectively train muscle groups the length and breadth of the body while accelerating strength and power improvements.
While it is true that there are differences between the two deadlift variations, both have their place within a strength program.
If you are unsure which stance suits you, try them both and employ a number of the above tips to help make things more clear.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. doi:10.1097/00005768-200204000-00019. ISSN 0195-9131. PMID 11932579.
2-Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
3-Lockie, Robert G.; Moreno, Matthew R.; Orjalo, Ashley J.; Lazar, Adrina; Liu, Tricia M.; Stage, Alyssa A.; Birmingham-Babauta, Samantha A.; Stokes, John J.; Giuliano, Dominic V.; Risso, Fabrice G.; Davis, DeShaun L. (2018-11). “Relationships Between Height, Arm Length, and Leg Length on the Mechanics of the Conventional and High-Handle Hexagonal Bar Deadlift”. Journal of Strength and Conditioning Research. 32 (11): 3011–3019. doi:10.1519/JSC.0000000000002256. ISSN 1533-4287. PMID 29045317.
4-Cholewa, Jason M.; Atalag, Ozan; Zinchenko, Anastasia; Johnson, Kelly; Henselmans, Menno (August 1, 2019). “Anthropometrical Determinants of Deadlift Variant Performance”. Journal of Sports Science & Medicine. 18 (3): 448–453. ISSN 1303-2968. PMC 6683626. PMID 31427866.