Tag: Bodybuilding
Arnold Schwarzenegger Responds After ‘Screw Your Freedom’ Comments
After making comments about anti-maskers, Arnold Schwarzenegger has responded once again.
There has been plenty of backlash against Arnold Schwarzenegger since his recent comments about anti-maskers during the COVID-19 pandemic. “Screw your freedom” is the phrase that has not been received well from many. Schwarzenegger continued by calling people who do not wear masks “schmucks.”
Different companies and individuals have commented and began taking action following these comments. Schwarzenegger himself recently responded following his comments in a recent column with The Atlantic.
“I’ll admit, calling people schmucks and saying “Screw your freedom” was a little much, even if I stand by the sentiment. But there is nothing that I’m more passionate about than keeping America great, and it’s the only subject that can make me lose my temper,” Schwarzenegger wrote.
Arnold Schwarzenegger knew that he would receive backlash for his comments but did not exactly take them back. He continued discussing responsibilities that Americans should have.
“But some of the responses really worried me. Many people told me that the Constitution gives them rights, but not responsibilities. They feel no duty to protect their fellow citizens.”
“That’s when I realized we all need a civics lesson. I can’t help but wonder how much better off we’d be if Americans took a step back from politics and spent a minute thinking about how lucky we are to call this country home. Instead of tweeting, we could think about what we owe to the patriots who came before us and those who will follow us.”
On Monday, REDCON1 CEO Aaron Singerman announced that his company will no longer be sponsors of the Arnold Classic. Mutant Nutrition will replace REDCON1 as spoors at the event this year. Executives of the event have confirmed that there is no sponsorship issue with the Arnold Classic.
Senior event manager Brent LaLonde recently spoke with Generation Iron’s Edwin Mejia Jr. and assured that the Arnold Classic events will continue to be first-class events with many sponsors continuing to work with the brand. They are also offering for REDCON1 athletes to still participate in the event.
“We are appreciative of all of the companies and people that are working with us to support the athletes and fans that are looking forward to being in Columbus,” executives of the Arnold Classic have said.
“As always, Arnold will personally pay for the travel of athletes. If REDCON1 won’t supper their efforts to compete in the Arnold Classic, we will make sure they have the chance to be onstage. This show isn’t political.”
Along with REDCON1’s decision to withdraw as a sponsor, Brian Shaw has recently taken down posters of Arnold Schwarzenegger in his gym. Many took offense to Schwarzenegger’s comments about freedom in America, especially with him finding great success in many areas after coming from Austria. This is something that Schwarzenegger addressed as well.
“I am an immigrant. This country gave me everything. I often tell people not to call me self-made; I prefer to call myself American-made. My success would have been impossible without the principles of the United States and the generosity of Americans.”
Generation Iron will continue to provide updates as more news come out involving this story. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Header photo credit: Gage Skidmore
Gunter Schlierkamp Answers: Did He Retire Too Soon?
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Gunter Schlierkamp discusses his lower placing in 2006, struggling with his physique, and the decision to retire.
In 2005, Gunter Schlierkamp placed fourth at the Mr. Olympia. This seemed part of a steady rise over the years and an indicator that he could continue to be a threat for the Sandow trophy. Unfortunately, a year later Schlierkamp placed 10th at the Mr. Olympia 2006. Shortly after he retired from competitive bodybuilding. What happened? In our latest GI Exclusive, Gunter Schlierkamp details his final year of bodybuilding and whether or not he retired too soon.
Gunter Schlierkamp is a bodybuilder with an iconic physique despite never being a Mr. Olympia champion. And to many fans who followed his career – he seemed destined to one day earn that champion status. Then suddenly in 2006, his physique took a hit. He looked less on point than the previous year. He ultimately placed 10th at the Olympia and retired.
For fans of the bodybuilder, this seemed like a sudden and screeching halt. Gunter Schlierkamp had a steady rise to a high point of fourth place – only to suddenly slam down to 10th and stop competing all together. What would have happened if he gave it another year? Did he retire too early?
We asked Gunter Schlierkamp these questions directly. Reflecting back – does Schlierkamp regret retiring after his slump year in 2006? Or does he think it was all for the best? Schlierkamp speaks bluntly about the whole situation. For some unexplainable reason, his body was not reacting to his training methods the same way it had been in years prior. He tried changing up his methods but nothing worked. It’s as if his body suddenly started rejecting his training all together.
Gunter Schlierkamp was 36 years old at this time. There have been bodybuilders that compete well into their 40s and even 50s. But perhaps for Schlierkamp, his body was starting to change as he aged. With his body reacting differently to his training, he got off rhythm and lost confidence. Suddenly he was in a spiral that led to a physique he was less proud of than in previous years.
After placing 10th at the Mr. Olympia 2006, Gunter Schlierkamp thought long and hard about what his next move should be. He understood that bodybuilding couldn’t be a lifetime career. He also had other passions in his life that he wanted to pursue such as being a husband and father. Ultimately, Schlierkamp saw this as an early warning sign. A warning that the decades of bodybuilding were starting to take a toll on his body. So he hung up the towel and started focusing on his family.
Of course, Gunter Schlierkamp had plenty of other opportunities due to bodybuilding. He maintained a sponsorship for income and eventually started his own business. This was all thanks to the reputation he gained as a bodybuilder. So does he feel that he retired too early? No, Schlierkamp thinks he made the right choice. Perhaps he could have bounced back after 2006 – but he would have also missed out on other opportunities that he is proud of in his life.
You can watch Gunter Schlierkamp’s full response about his retirement in our latest GI Exclusive interview segment above!
Bodybuilder Arrested After Being Photographed Dragging Police Office During Capitol Riots
Logan Barnhart was arrested on Tuesday following his role in an attack during the riots on the Capitol.
It has been more than seven months since the Capitol was attacked by a group of pro-Trump rioters. The book has not been closed on the day just yet. Logan Barnhart was been arrested on Tuesday after being identified in a photograph dragging a police officer down a set of stairs during the Capitol riots. HuffPost was the first to report the arrest.
Barnhart is a 40-year-old bodybuilder from Michigan. He has been charged with multiple federal offenses such as assaulting and resisting or impeding certain officers using a dangerous weapon. Barnhart made his initial court appearance on Tuesday.
HuffPost also reports that Barnhart was identified with the help of Instagram. There were plenty of people searching for information following the initial attack on the Capitol. Barnhart became a “white whale” for certain groups. The “Sedition Hunters” group gave Barnhart the nickname “CatSweat” because he apparently wore a Caterpillar-brand sweatshirt on the day of the attack.
You can see the attack for which Logan Barnhart aka #CatSweat was arrested in this compilation video – put together for #Scallops (Jack Wade Whitton), but Barnhart appears at center in his Caterpillar sweatshirt as the crowd yells “pull the cops out!” 7/https://t.co/LJJvLA3BAs
— capitolhunters (@capitolhunters) August 17, 2021
“Long-awaited news: #CatSweat is arrested! He’s Logan Barnhardt, bodybuilder from MI. One of the key attackers at the tunnel when Officer Miller was dragged. ID was fast once #SeditionHunters found his clear face shot.”
On Barnhart’s Instagram, a photo of himself wearing the same shirt was discovered from back in July of 2019. This was a factor in finding his identity from the day of the attack. In April, there was a video revealed of Barnhart at the Capitol riots without sunglasses. This allowed sleuths on the internet to get a good look at his face.
Prosecutors alleged that Barnhart was part of a multi-person attack of police officers and was added to a 22-count indictment that features seven people. They say Barnhart dragged the officer down the stairs then he was beaten with a flag pole. He has made his initial court appearance in his home state.
Logan Barnhart last competed in 2019 during the NPC North American Championships. He played fourth in the Men’s Classic Physique Masters Over 35 Class B and 16th in the Men’s Classic Physique Class B.
Generation Iron will continue to update on this story moving forward. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Aaron Reed Appears As Ryan Reynolds’ Body Double In ‘Free Guy’
Aaron Reed has appeared in bodybuilding and WWE wrestling and now — the big screen.
On Aug. 13, Ryan Reynolds made his latest appearance on the big screen. ‘Free Guy’ was finally released after being pushed back multiple times due to COVID-19. If you have seen the film and are wondering why Reynolds looks larger than life, there is a reason. Former bodybuilder and WWE wrestler Aaron Reed served as Reynolds’ body double for the action-comedy.
In the film, Reynolds plays a bank teller who finds out he is a background player in an open-world video game. When he decides to become the superhero of his own story, Reed can be seen. He said on his Instagram page that the movie was “worth the wait.”
Aaron Reed is known as the tallest bodybuilder ever to win a Men’s Physique competition. He has found great success but the road was not easy. Reed battled leukemia and spent time in hospitals trying to recover. Once his health was back, Reed began working out at 12 years old. He fell in love with lifting and quickly burst onto the scene as a bodybuilder at 19.
At 6-foot-7, Reed was much taller than the competition but this did not take away from his physical stature. In his career, Reed has been named the 2010 NPC Greater Gainesville Overall Champion and 2011 NPC Orlando Metropolitan Men’s Physique Overall Champion. Reed was successful on stage during his time. At 29 years old, he signed a contract with the WWE but his stint did not last long. Reed suffered an injury that forced him to back away.
Aaron Reed is an accomplished individual who has found success in many lanes. He has become a nutrition coach and even is a published author on the subject. This is a reason that Reed has been able to maintain his impressive physique that has been seen on the big screen.
There are stunt doubles and now we have body doubles. In a movie featuring a bank teller turned superhero, it needed a bit more muscle and that is what Reed provides. Now, all that is left to do is to go see the movie and watch the performance of Reed.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Melvin Anthony Answers: Is Bodybuilding Less Lucrative Today?
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Melvin Anthony discusses financial opportunities in bodybuilding during his era vs today.
Those who follow bodybuilding history know of the coveted Weider contract. Back when Joe Weider was still alive – he would offer lucrative sponsorship contracts to the top bodybuilders in the sport. It was at once a sort of confirmation of a bodybuilder’s talent as well as a consistent pay day. In a sense, it was how an athlete became a career bodybuilder. Today contracts like Joe Weider’s are unheard of. Instead, social media influencer sponsorships and affiliate rates provide opportunity for income. In our latest GI Exclusive interview, Melvin Anthony debates on whether or not bodybuilding was more lucrative in the past model compared to today’s model.
Melvin Anthony’s bodybuilding career happened just at the tail end of a massive cultural shift in the world. By the time he was done with pro bodybuilding, social media had just begun blowing up. Now ten years later – it’s almost a way of life for younger generations.
The rise of the internet, and more specifically social media, completely changed how bodybuilding worked. The competitions, of course, remained the same. But how the fans interacted with key athletes and followed the sport shifted. Magazines were no longer king and fans could get daily updates instead of monthly.
In many ways, this has helped bodybuilding grow. Bodybuilders can now promote themselves without a middleman. Live streams can be broadcast to those who can’t attend shows in person. Exposure is at an all time high. But has the financial opportunities for athletes grown with it?
Melvin Anthony is at odds with bodybuilding revenue opportunities of today vs yesteryear. He’s old enough to remember what the 90s paydays were like. Prize money might have been down – but supplement contracts were massive. Today, it’s common to hear that athletes are only paid in free supplements an affiliate percentage rates. Meaning – the more the bodybuilder can sell the more money they can make. This can be lucrative for some – but is vastly different than a consistent monthly paycheck.
Melvin Anthony at first claims that bodybuilding in the past was more lucrative. The lack of exposure made the niche sport even more “elite.” A bodybuilder could sell merch at expos – and they became collectors items. On top of this, earning a supplement contract or a Weider contract, was only for the best of the best. When it was earned – it was like winning the lottery.
At the same time, Melvin Anthony admits he doesn’t understand fully the new model of sponsorships for bodybuilders. He feels as though it’s less impressive of a payday – but he also understands that social media provides so many more options for exposure. Exposure can equal big money for those who know how to harness it.
The reality probably falls somewhere in between. It seems as if, in the past, the paydays were higher but dispersed to smaller number of athletes. Today, even a bodybuilder who places low on stage can make big money if they build a brand on social media. Many more bodybuilders have gone on to become entrepreneurs. While this isn’t direct money from bodybuilding proper – they used their physique and social media to help kick start a business.
The old vs new debates will always rage on in sports and in culture at large. The only true fact we know for sure is that there are more fans of bodybuilding today than ever before. So there is plenty of opportunity to succeed with that kind of exposure. Perhaps it’s simply different but not better or worse in that regard.
You can watch Melvin Anthony break down his thoughts on bodybuilding revenue in our latest GI Exclusive interview segment above!
Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
These top rated home gyms for bodybuilding are great for providing a complete home gym in the comfort of your own home.
Going to the gym can be fun but bodybuilding from home can help build gains conveniently. And while going to a gym is essential for our gains, top rated home gyms have become increasingly popular and it’s no wonder why. Able to give us privacy and convenience by working out in the comfort of our own homes is something we all would love to have. While this luxury may seem far away for you, this list below may hold the key to unlocking those at-home gains you want most.
We’ve put together a list of the Best Home Gyms for 2021 so you have the best chance at seeing serious at-home gains. With the luxury and convenience of a gym in your home, there’s no excuse not to see that desired physique come to life.
Best Home Gyms For 2021
Best Home Gym Overall
A great all-around home gym will provide for a complete set so you can maximize your workouts with the best attachments. While it will have many components, it will be easy to use so you never have to worry or stress about your workouts and a top rated home gym will seriously boost your gains.
Force USA G9 All-In-One Trainer
Force USA G9 is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit. With built in storage for barbells and other weights, as well as attachments, this can help keep you organized and is a great overall home gym.
Force USA G9 All-In-One Trainer is a tough, sturdy, and versatile training system. This 8-in-1 system offers 11 attachments for any style of training.
Pros
Packed with a number of training machines in one for convenience
Built well to be durable and stable
The space for weights and attachments alleviates any clutter
Cons
Premium priced option but you do get a lot included
Price: $2,999.99
Best Bodybuilding Home Gym
Bodybuilders and those looking to build a great physique should look to this top rated home gym for all it can offer. You want to hit every muscle group to keep symmetry while increasing strength and size and the right home gym can do that.
Force USA G20 All In One Trainer
Force USA G20 All In One Trainer offers over 400 exercises and acts as 11 different training systems in one. With 29 attachments and a convenient walk through design, you get a more than complete home gym for all your workout needs. This home gym includes dual integrated weight stacks totaling 289 lbs., a 1:1 pulley ratio, and is easy to use with plates or stack weights. For all your bodybuilding complete home gym needs, this all in one home gym is certainly a great option.
Force USA G20 All-In-One Trainer offers over 400 exercises with 11 different training systems. The convenient walk through design offers versatility for any workout you need.
Pros
Over 400 exercises can be performed and 29 attachments
A compact multi-station machine with convenient walk through
578 lbs. total of stack weights
Cons
Premium priced option
Will take up a lot of space as this is a complete home gym
Price: $6,999.99
Best Bowflex Home Gym
Bowflex is a leading company when it comes to sports equipment and there top rated home gyms are no different. The best Bowflex home gym will prove to be very worthwhile for all your gains.
Bowflex Home Gym Series
Bowflex Home Gym Series offers 65+ full body workouts for your chest, shoulders, back, arms, and legs so all your muscle groups can be hit. A heavy duty steel frame ensures durability and longevity while also making sure this keeps its shape. Included as well are an adjustable and quick release seat with a high density foam cushion and a multiple cable pulley system to customize your workouts. With 210 lbs. of weight in the form of power rods, these can be upgraded to more weight if need be.
Bowflex Home Gym Series offers 65+ full body workouts. A heavy duty steel frame allows for durability and a high-density foam cushion ensures comfort.
Pros
65+ exercises is great for targeting upper and lower body needs
High-quality steel frame ensures durability and longevity
High-density foam cushion provides comfort and the pulley system allows for customization
Cons
Not as complete as others on the market
Weights are in the form of power rods instead of plates for those looking for that option
Price: $749.99
Best Entry Level Home Gym
Those just starting out may be looking for a complete home gym, but know you only need select equipment to start. Once you get comfortable with it, then you can increase to the bigger top rated home gyms.
Gold’s Gym XRS 50 Home Gym System
Gold’s Gym XRS 50 Home Gym System is a combination of a chest press and fly station with a 4-roll leg developer and low pulley to hit your back. A multi-grip lat bar and vinyl seats provide comfort in terms of grip and positioning and are made of quality material for durability. With 280 lbs. of resistance, you get a full workout to target all those complete home gym needs.
Gold’s Gym XRS 50 Home Gym System offers a great combination of exercises with durable and quality material. A multi-grip bar and vinyl seats allows optimal comfort.
Pros
Components to this machine allow you to work upper and lower body muscles
Designed for comfort and durability which is what you want
Easy to use and simple to assemble
Cons
Amount of weight seems like a lot but the increments jump up larger than normal
Price: $372.00
Best Home Gym Squat Rack
Having a squat rack is great for working both upper and lower body muscles. You get a great free weight workout from the comfort of your own home with a quality squat rack to provide the bones for a top rated home gym.
Force USA MyRack Folding Power Rack
Force USA MyRack Folding Power Rack is the first fully modular power rack that doesn’t need to be mounted to the wall. This offers more interior space and holds twice the weight to maximize your workouts. The training options are endless with ten attachments and this versatile power rack can be used for squats, bench presses, deadlifts, and much more. Durable with industrial strength construction allows for added stability to maximize safety and promote better longevity out this top home gym.
Force USA MyRack Folding Power Rack is convenient, durable, and very stable. With 10 attachment options, you can perform a variety of exercises.
Pros
Ten attachments offer a variety of workouts
Industrial strength construction is great for safety and stability
Doesn’t need to be mounted to the wall
Innovative fold away design to save space
Cons
Need other equipment like bench and barbells to complete this home gym
Price: $599.99
Best Home Gym Power Rack
A power rack is perfect for those looking to increase their powerlifts and lift serious weight. The right rack that can be easily adjusted is exactly what you need to round out a top rated home gym.
Force USA MyRack Modular Power Rack
Force USA MyRack Modular Power Rack is the first customizable modular rack that allows for 20 attachments including things like chin-up bars, cable crossovers, and other cable attachments. Heavy-duty steel uprights allow for reliability, durability, and stability so you can get the best workout possible. A power rack should work for all your needs and the ability to toss on attachments can work wonders for all your gains.
Force USA MyRack Modular Power Rack is a customizable modular power rack with over 20 attachments. Heavy-duty steel uprights offer durable and stability.
Pros
Ability for 20 attachments to boost all your workouts
Heavy-duty steel uprights are great for durability and stability
Versatile design allows for all your workouts either bolted to the floor or freestanding
Cons
Have to pay for the added attachments to make this a complete home gym
Price: $399.99
Best Home Gym Squat Stand with Pull Up
Finding the space to do pull-ups can be challenging. The right stand and home gym can allow you to perform pull-ups for the best benefits around.
Titan Fitness X-3 Series Half Rack Conversion Kit
Titan Fitness X-3 Series Half Rack Conversion Kit allows you to turn the squat stand into a half rack for added versatility and stability. The easy conversion allows for more weight to be stored and increases the options for a safety spotter so you can lift bigger weight for that increased strength and size. Made of heavy duty steel uprights, this ensures stability and longevity of the product and 6-inch hold spacing up the entire upright offers the best for adjusting the height of the holder.
Titan Fitness X-3 Series Half Rack Conversion Kit allows for simple conversion instantly with durability and stability. The conversion allows for more weight storage and increased safety spotter positions.
Pros
Easy conversion to a half rack for versatility and stability
Heavy duty steel uprights are great for longevity and overall durability
6-inch hold spacing allows for great options to adjust the holder
Cons
Need other equipment to make this a complete home gym which is an added expense
Price: $179.99-$259.99 (this depends on if weight plate holders are included or not)
Best Home Gym for Powerlifters
Powerlifters looking to boost their PRs should look no further than a great home gym. Any rack that combines the ability to perform all of those powerlifts is essential and worthwhile.
Titan Fitness Competition Bench And 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 Smart Home Gym for Lifters
With fitness technology on the rise, a smart home gym can be a game changer. Allowing more interactive workouts, you get everything you need with a smart home gym designed for lifters.
Echelon Reflect Smart Connect Fitness Mirrors
Echelon Reflect Smart Connect Fitness Mirrors allow you to see your reflection on screen as a trainer guides you step by step to complete a great workout. A built-in camera allows you to connect to your choice of personal trainers from the comfort of your own home and delivers a multitude of training methods. While this may not be your traditional complete home gym, it certainly is one that may be the future. Easy to use, sweat proof, and a WIFI enabled touch screen display offers a fully immersive experience and a great home workout.
Echelon Reflect Smart Connect Fitness Mirrors allow you to see your reflection on screen as a trainer guides you through workouts. A built-in camera connects you to trainers for a fully immersive workout.
Pros
Interactive way to see a trainer from your home
Easy to use and won’t intrude on your space
Great variety of exercises and other forms of exercise
Cons
Not a traditional home gym where you can lift physical weight with different attachments
You need a membership to experience a variety of workouts
Price: $1,499.99
Best Home Gym For Convenience
Convenience is a big deal and you want your complete home gym to be functional and out of the way. The right portable gym will be easy to use and easy to store for all your needs.
Marcy Multifunctional Home Gym Station
Marcy Multifunctional Home Gym Station is a premium steel home gym to maximize total body training. With 150 lbs. of weight stack that can be customized to any skill level, this will work to avoid the stress of loading and unloading weight plates. The dual action press arms are designed for you to perform upper body exercises easily and with convenience, along with the removeable curl pad. A convenient home gym, Marcy Multifunctional Home Gym Station is one to enjoy efficient training with an innovative structure for comprehensive and effective full body workouts.
Marcy 150-lb Multifunctional Home Gym Station is made of premium steel for real durability. A 150lbs. selective weight offers the best for a variety of exercises.
Pros
Well-built and a great design to maximize both upper and lower body workouts
Great for convenience with an innovative structure
Cons
Not as much included as some of the others
Assembly can be quite the challenge
Price: $513.56
Benefits Of A Complete Home Gym
While many of these benefits may seem self-explanatory, it’s important to make sure we make note of them because this can be a big decision financially. Knowing just what these machines can do may just tip the scales for the decisions to buy.
Benefits of a top rated home gym include:
Build strength and size: Of course, with a home gym, and one that offers many options for workouts, you can build strength and size in no time.
Ultimate convenience: Having this in your home saves you time and energy of getting to the gym and dealing with the hassle that goes along with it.
Increased privacy: While you may not be self-conscious about going to the gym, having a home gym is nice to have that added level of privacy so you can grind away.
Good long term investment: At the end of the day, a gym membership can be costly. Also, if you buy individual equipment that can add up to so why not catapult those gains with one machine.
Hygiene and no sharing: While we aren’t all germaphobes, having your own home gym limits the need to worry about hygiene as much as you would if you go to the gym.
What To Look For in These Top Rated Home Gyms
Knowing what to look for can really help make that decision easier when looking at a good home gym.
Key pieces included
Look at what the gym has to offer. With attachments and capabilities to do a number of exercises, make sure the one for you has everything you need to have a fun, engaging, and muscle building workout. Many of these complete home gyms offer tons of attachments so you can really get a well-rounded workout perfect for all your goals.
Quality and Durability
As a long term investment, make sure your home gym is built to last with high-quality pieces and overall durability. These top-rated home gyms are exactly what you need out of the best companies and products to ensure longevity and continued gains.
These home gyms will come in different sizes and depending on the space you have allocated for this gym, make sure it fits comfortably so it doesn’t obstruct your home. An all-in-one home gym may seem like it can cause clutter, but the right one can provide for all your gains while still being out of the way.
We go back to price. Make sure this fits in your budget but remember the benefits that come along with potentially upgrading to a slightly more expensive option. Top home gyms can obviously be expensive, but outweighing the pros and cons can help make a better decision.
How We Choose The Best Home Gyms
When looking at the best home gyms, our team knows this can be a big investment, but one worth making. While these tend to be expensive, the long term investment is something to keep in mind. Price is a major factor for us when choosing the best home gyms, but we also look at other factors that will contribute to a gym being at the top of its game. Functionality and amenities included are a huge draw, for the more a home gym can offer, the better you’ll be as you seek to build muscle and lean down. Space and convenience of the home gym is something to consider as well, for we know finding the space to have such a large machine can be challenging. If you do have the luxury of a space for this, it really is something that can truly help your fitness journey. Of course, reputability of the brand is very important to us because you deserve honesty and transparency with all your products.
FAQ Section For Top Rated Home Gyms
What is the best home gym?
Force USA G9. This is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit.
Can I get a full body workout done on these home gyms?
Absolutely. They are designed so you can elevate your training and performance with multiple exercises while working multiple muscle groups. You can really work to get a total body pump right in the comfort of your own home.
They all look like great options! How can I choose?
They are all great options and we took the time to get the best for this list. If you are struggling with a decision, look at some easy objective factors being price and space. Then think about your goals and which gym will allow you to get the fastest results. While it will still require hard work and determination, the right gym will offer a fun way for you to get shredded.
Wrap Up
Home gyms are a great way to boost your strength and gains while being in the comfort of your own home. The best home gyms 2021 can enhance all areas of your training by offering privacy and better hygiene, but more importantly, a space for you to work hard with ease and convenience. Check out this list above for some great home gyms and work to boost those at-home gains today.
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How To Perfect The RKC Plank
Develop Incredible Core Strength With This Challenging Plank Variation
The plank is one of the most well-known core exercises around. It is also one of the most effective exercises that you can do to strengthen a vast array of muscles throughout the body.
The beauty of the plank is not only it’s simplicity but it’s versatility. A wide variety of plank variations can be performed to develop particular muscle groups or fitness components.
This article will look at a specific plank variation known as the RKC plank. It will provide detail on the exercise itself, the muscles it works, the associated benefits, and the technique.
What Is The RKC Plank?
The RKC plank (sometimes referred to as the Hardstyle plank) is a variation of the conventional plank that places an increased demand on the deep core and upper body muscles.
RKC stands for Russian Kettlebell Challenge, however, this refers to a Russian Strength School. There are no kettlebells involved in this exercise.
Pavel Tsatsouline, a former Soviet special forces physical training instructor, is accredited with inventing the RKC plank.
Tsatsouline is most well known for popularizing the kettlebell in modern-day training, hence the name “Russian Kettlebell Challenge”.
The purpose of the RKC plank is to generate whole-body tension to most effectively develop core strength and stability.
RKC Plank Muscles Worked
As with all plank exercises, the main purpose is to isometrically work the core muscles. However, there is a range of other muscles that are involved too.
Muscles worked in the RKC plank include:
Rectus Abdominis
Transverse Abdominis
External and Internal Obliques
Glutes
Quadriceps
Pectorals
Deltoids
Scapular Stabilizers
The core muscles must all contract to hold the body in alignment, prevent unnecessary movements, and provide the body with stability.
Keeping the glutes and quads engaged throughout will help to keep the hips in the correct position and enhance full-body stability.
Finally, the muscles of the upper body must also isometrically contract to add stability and also ensure that the upper back remains rigid.
RKC Plank Benefits
This section will highlight four incredible benefits associated with regularly performing the RKC plank.
1) Develops Full-Body Strength
As highlighted in the previous section, the RKC plank activates a vast array of muscles throughout the body. This makes it one of the best exercises for developing full-body strength.
While the biggest improvements in strength are likely to be seen with the core muscles, the lower and upper extremities will adapt and improve in strength.
Increasing full-body strength in this manner can positively influence athletic performance and injury risk, as detailed in the points following.
2) Improved Muscle Definition
When the muscles are exposed to a training stimulus, the individual fibers are actually damaged and small tears appear.
Providing recovery is optimal, these fibers will be repaired and increase in strength and size. Increasing the size of these fibers will cause the muscles to look much more defined.
Considering the demands that the RKC plank places on the body, you can specifically expect the abdominal muscles to improve in this regard.
3) Reduces Injury Risk
The core muscles play a crucial role in maintaining stability and control over movements. Therefore, increasing core strength through exercises like the RKC plank can enhance overall stability and control.
This is particularly important when it comes to injury prevention as enhancing these components can drastically reduce the risk of sustaining an injury.
Furthermore, performing regular resistance training and improving strength has been found to significantly reduce injury risk (1).
Finally, specifically training the core and increasing the strength of the trunk has been found to alleviate back pain (2).
4) Facilitates Lifting Performance
Developing core strength is important for those who participate in sport – specifically any lifting sport like weightlifting or powerlifting.
During the majority of compound lifts, such as the squat, deadlift, or clean, a huge demand is placed on the core muscles (3) as they work to maintain trunk tightness and neutral spinal alignment.
Because the RKC plank improves full-body strength, spinal rigidity, and the ability to maintain a neutral spine, it can be used to enhance lifting performance.
Conventional vs RKC Plank
If you were to compare the conventional plank and the RKC plank, you may not notice any difference at first glance. However, by looking more closely you will notice subtle changes.
The main difference between these two is the position of the pelvis and the arms.
With the conventional plank, the pelvis is placed in a neutral position, however, with the RKC plank, the pelvis should be slightly posteriorly tilted.
A more obvious difference between the two plank variations is the arm position.
While the forearms remain in a parallel position in the conventional plank, the RKC plank requires you to interlock your hands which turns the forearms inwards.
While these small alterations may seem insignificant, they are anything but.
A study investigating the differences between these two variations determined that the RKC was the better option for increasing muscle activation (4).
Furthermore, the results indicated that RKC plank activates the rectus abdominis and oblique muscles twice as much in comparison to the conventional plank.
RKC Plank Technique
To get the most out of this exercise, it is imperative that you set up and execute the RKC plank correctly. Work through the following four steps to perform the perfect RKC plank:
Squeeze the core muscles and assume a front plank position
Ensure that the legs fully extended out with feet slightly narrower than hip-width
Place the forearms flat on the floor ensuring that the elbows are directly under the shoulders
Clasp your hands together so that the forearms move away from parallel
Pull your shoulders back and down and look to isometrically pull your elbows towards each other
In a similar way, isometrically pull the knees towards each other and squeeze your quads to ensure that the legs are entirely straight
While maintaining this tension, look to tilt the pelvis slightly by attempting to tuck your tailbone under your backside
Finally, focus on isometrically pulling your hands and feet together as if you were trying to lift the hips to an inverted V position
Hold this position while maintaining full-body tension as best as possible
RKC Plank Progressions
Make no mistake, the RKC plank is an extremely demanding exercise in itself. However, for those who are looking for an additional challenge, consider performing the following four RKC plank progressions.
1) Single Leg RKC Plank
As the name suggests, the first progression simply involves getting into position and then lifting one foot from the floor.
This immediately causes instability and consequently places more demand on the core muscle as they work to maintain alignment and stability.
Furthermore, it places additional demand on the lower extremities muscles as you must now support the body on one leg rather than two.
When performing this progression, ensure that you perform the same amount of work on both sides. Perform the first set on the right and follow it up with a second set on the left.
2) RKC Weighted Plank
Another effective RKC plank progression is to simply add weight to the exercise.
While some people opt to have a partner place a weight plate on the upper back, a safer and potentially more effective method is to wear a weight vest or a weighted backpack.
Avoid the temptation to add an excessive amount of weight as this may cause form to become compromised thus reducing the effectiveness of the exercise and increasing injury risk.
Instead, focus on starting with a light amount of weight and very gradually add more over time.
3) RKC Side Plank
In the same way that the traditional plank has been adapted to create the RKC plank, the side plank can also be adapted to become the RKC side plank.
For this, set up in a side plank and then look to apply the same principles as you would with the RKC plank.
While this variation will generally work the core muscles, it is particularly effective for developing the obliques.
As with the single leg variation, ensure that you perform the same volume on both the left and right sides.
4) RKC Body Saw
While the RKC plank is an isometric movement, it is possible to add a dynamic element to the exercise by performing the RKC body saw.
For this exercise, begin by setting up as you normally would for a RKC plank. Once in position, very simply rock backward and forwards by flexing and extending the ankles.
Adding this movement to the exercise increases the need for stability and consequently places a greater demand on the muscles of the core, legs, and shoulders.
Final Word
While the conventional plank is one of the best exercises for core strength, the RKC plank has proved itself to be superior in terms of muscle activation and full-body strength development.
Not only does the RKC plank improve full-body strength, it may also enhance muscle definition, reduce the risk of injury, and facilitate a greater athletic performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References:
1 – https://pubmed.ncbi.nlm.nih.gov/24100287/ Lauersen, Jeppe Bo; Bertelsen, Ditte Marie; Andersen, Lars Bo (2014-06). “The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials”. British Journal of Sports Medicine. 48 (11): 871–877. doi:10.1136/bjsports-2013-092538. ISSN 1473-0480. PMID 24100287.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/ Chang, Wen-Dien; Lin, Hung-Yu; Lai, Ping-Tung (2015-3). “Core strength training for patients with chronic low back pain”. Journal of Physical Therapy Science. 27 (3): 619–622. doi:10.1589/jpts.27.619. ISSN 0915-5287. PMC 4395677. PMID 25931693.
3 – https://pubmed.ncbi.nlm.nih.gov/18076231/ Hamlyn, Nicolle; Behm, David G.; Young, Warren B. (2007-11). “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities”. Journal of Strength and Conditioning Research. 21 (4): 1108–1112. doi:10.1519/R-20366.1. ISSN 1533-4287. PMID 18076231.
4 – https://pubmed.ncbi.nlm.nih.gov/25325773/ Schoenfeld, Brad J.; Contreras, Bret; Tiryaki-Sonmez, Gul; Willardson, Jeffrey M.; Fontana, Fabio (2014-09). “An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise”. Sports Biomechanics. 13 (3): 296–306. doi:10.1080/14763141.2014.942355. ISSN 1476-3141. PMID 25325773.
Train Lats For A Bigger Chest With This Workout
Want a bigger chest? Then get your back in order.
On the journey to building up the perfect pecs, most guys in the gym often focus on exercises associated with the chest. Seems pretty obvious that if you want to get your chest into fighting form then you’re going to have to perform exercises associated with the muscle group. It doesn’t take a rocket scientist to figure that out.
But guys will often times obsess on building the chest alone while neglecting some of the other important muscle groups associated with building a maintaining pecs that would make other guys jealous and make women swoon.
So what muscle group should be worked in order to get a bigger and better chest. If you read the title of this article then it’s a safe bet that you know it’s the lats. But why exactly will building up your lats prove to be the secret to building up a desirable chest? Well, there’s a theory of building up the opposing muscle group in order to see full development in the area you’re targeting. The opposing muscle group is essentially the opposite muscle group to what you’re hoping to develop. For the chest it’s the lat muscles.
Now if you have a man boob issue that you wish to be taken care of then you’re going to have to work your opposing back muscles to avoid your moobs from growing my prominent. Everything must be balanced. You obviously work your chest muscles to get the definition and muscle growth in your pecs and you work your back, specifically your lats, so that you have a more natural posture.
By only working your chest the likelihood of your shoulders hunching forward, making your chest muscles bunch together in a more narrow space will lead to you making your man boobs appear all the bigger. Working you lats will cause your posture to maintain more of natural position through your shoulders and allow your chest to spread for a wider and more aesthetic appearance.
Here’s a list of exercises to prioritize your chest and back.
Barbell Bench Press
3 sets, 5 reps
Incline Dumbbell Bench Press
3 sets, 10-12 reps
Dumbbell Flyes
3 sets, 10-12 reps
Deadlifts
3 sets, 3 reps
Pull Ups
5 sets, To Failure
One Arm Dumbbell Rows
2 sets, 20-25 reps
Try out this chest and back routine and let us know your results and be sure to follow Generation Iron on Facebook and Twitter.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Dennis James Answers: Is The Men’s Open Bodybuilding Talent Pool Shrinking?
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Dennis James shares his thoughts on the future of Men’s Open bodybuilding in the wake of so many new and growing divisions.
When it comes to excitement, Men’s Open bodybuilding is still king in terms of popularity. It’s always the featured event, it always has the highest prize money, and it always gets the most talk from fans. But with so many new divisions offering athletes different kinds of physique goals – will we see a shrinking of the talent pool of athletes interested in Men’s Open? In our latest GI Exclusive, Dennis James breaks down his analysis of athlete interest in Men’s Open in the coming years.
Whenever a new division enters the IFBB arena, there are those that speculate if it could become the new most popular category. Nothing has ever toppled the Men’s Open division. It may be true that there is too much history and “freak factor” excitement to ever topple Men’s Open for fans. But the bigger question is not about fan interest but athlete interest. With so many divisions to choose from – will we simply have less Men’s Open bodybuilders competing?
We asked this to Dennis James in our video conversation from 2020. James is a former pro bodybuilder and current coach and commentator for the sport. Due to this he has his ear to the ground regarding upcoming talent in bodybuilding. That’s why we asked him what his thoughts were for the future of Men’s Open – from an athlete roster perspective.
At this moment in time, Dennis James is not concerned with Men’s Open bodybuilding dwindling in the future. In fact, he thinks that the recent negative criticism Men’s Open has been getting will be fuel for a new generation to prove themselves. So perhaps we’ll actually have an influx of more, or at least perhaps hungrier, athletes competing in the Men’s Open division.
Dennis James may very well be correct about that assessment. He also notes that Men’s Open has always been the most challenging category to compete in – and it never stopped athletes before. The difference now, of course, is there are a wider number of options available. That mixed with an increased focus on health with each passing generation – could the Men’s Open one day (much further down the line) dwindle similar to Women’s Open? Not from lack of fan interest but simply lack of athletes who wouldn’t rather do a different division.
For now it’s impossible to say. It’s already confirmed that some divisions have many more athletes than Men’s Open. Men’s Physique or Bikini, for example, have an extremely large pool of athletes year after year. Men’s Open is comparatively smaller – but it never needed to be 100 pros strong. The problem would be if it dips to such a low point that there aren’t enough competitors on the stage. At this point in time that’s not the case – but what will the sport look like in 30 more years?
You can watch Dennis James go into full detail about his predictions for Men’s Open in our latest GI Exclusive interview segment above!
Which Upright Row Alternative Is Best For Gains?
The upright row is a great exercise, but some of these alternatives can really help advance your gains.
The upright row is a great exercise to develop strength and size for your back and shoulders, but also targets other muscles as well. The benefits associated with this great exercise go far beyond what we could imagine for a good pulling exercise and has its own share of advantages when it comes to our training and performance.
While this exercise has its fair share of struggles when it comes to proper form and nailing down the exact motion, once done, it can be a huge benefit to your gains. While the risk of injury may be higher for those who engage in the stress of shoulder movements, with good technique and a will to learn, the benefits are too great to ignore.
The benefits of strong shoulders should not be overlooked and as essential points of connection for our arms to our trunk, strong shoulders should be a priority. Able to assist in functional movements, the real-life benefits translate into the gym as you lift heavier weights with chest and back exercises. Preventing injury is key for keeping you in the gym and strong shoulders can enhance your confidence so those gains never stop and you feel good while looking good.
What Is The Upright Row?
The upright row, when done safely and effectively, can really develop that strength and size you want to see in your back and shoulders. This exercise is important for any lifter looking to help alleviate pain, as well as avoid asymmetry, for those of us in the bodybuilding world know that symmetry is everything.
The upright row will effectively work your deltoids, traps, biceps, back, and biceps, to give you a great upper body exercise full of awesome benefits (1).
Benefits of Upright Row
The benefits of the upright row go far beyond what you might expect. It will increase shoulder strength and hypertrophy by recruiting a variety of muscles around the shoulder joint. While developing maximum strength, you will notice your ability to press and pull seriously become stronger aspects of your workouts. On top of shoulder growth, your traps will see strength gains which will help with those compound exercises like the deadlift and squat. Since the movement is similar to a clean and snatch, any lifter looking to replicate this motion will find success while supplementing with the upright row. The strength and explosivity required will be there and you will find it easier to clean and snatch heavier weight.
How To Perform The Upright Row
With your feet around shoulder width apart, hold the bar facing down, with your hands in a closer grip. With your arms extended down and elbows slightly bent, find your starting position as the bar touches your quads. Keeping the bar close, bring the bar up to your shoulders, bringing them to about chest height. Hold for a moment then slowly lower back to the starting position and repeat for your desired number of reps.
Best Alternatives For The Upright Row
These alternatives are great exercises to supplement when looking for a good variation that will provide the same benefits as the upright row while also changing up your workouts to target your muscles differently.
Dumbbell Upright Row
The dumbbell upright row is a good alternative to use with the absence of a bar. This allows for independent movement since each side is worked isolated from the other. This may be more comfortable of a position for you and can work to fix any imbalances caused by other workouts. The movement is the same only using one dumbbell and this can effectively target each side for its own respective needs without causing any extra discomfort for your often times vulnerable shoulders.
Cable Face Pull
Cable face pulls are great for improving posture, as well as helping to build those upper back muscles, in particular your traps, delts, and rotator cuff. These muscles, when strong and stable, can help break through any plateau. The dreaded training plateau is real but with the benefit of those big, strong shoulders and traps, any difficult exercise may just get a little easier. This can also work to enhance balance to aid in those big lifts that require solid grounding and more advanced movements.
Lateral Raises
A staple shoulder exercise, the lateral raise is a good alternative to try, for while the movement may seem opposite to the upright row, meaning up and down switched to side to side, it can really enhance shoulder growth and development making any movement involving the shoulders much easier. These will work to increase pulling and pushing performance for sport specific movements or every day functionality, and works the smaller stabilizer muscles that are often times overlooked.
Farmer’s Carries
Farmer’s Carries are the ultimate exercise to enhance posture and promote better breathing patterns and serves as a really great alternative to the upright row. These will force your shoulders to stay back and your spine to stay neutral to avoid any uncomfortable feelings with the exercise. Since your chest is more elevated, your breathing will be easier so you can nail down better patterns for more advanced exercises. As a great strength and conditioning exercise, Farmer’s Carries allow you to lift a heavy load while giving your cardio a bit of a boost.
Single Arm Kettlebell Upright Row
Similar to the dumbbell upright row, the single arm kettlebell upright row is a nice variation when you don’t have a bar but works well for those seeking maximum range of motion and muscle growth. Targeting similar muscles, it really gets to the core of the issue when it comes to shoulder health and back growth by giving you a different grip to work with on top of a great accessory fitness tool in the kettlebell.
Check out our list of the Best Kettlebells for amazing kettlebell products!
Wrap Up
The upright row is perfect for developing strength and size in both your back and shoulders, while also working to give those stabilizer muscles a nice boost for growth. Simple and convenient, nailing down proper form is key to avoid injury but you won’t be disappointed with the results. These alternatives will really work your muscles the same and provide for good benefits while also adding variety into your workouts. Give these exercises a try and really feel the gains you know you’ll love.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, Brad; Kolber, Morey J.; Haimes, Jonathan E. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)