Tag: Opinion
Drop Everything and Follow These Fitness Athletes on YouTube
Unlike the other social media platforms, YouTube is a long format platform. While Instagram and Snapchat have the capabilities to post videos, both have time restrictions and can’t match the depth YouTube videos offer.
If you want to learn a thing or two about fitness and bodybuilding, you should begin by watching some YouTube videos. Creators have put out thousands of hours of content which can give you an edge in shaping your physique.
The Best Fitness Athletes to Follow on YouTube
Dana Linn Bailey
[embedded content]
DLB arguably has the best videos on this list. Dana’s videos are full of useful content and are edited to perfection. Dana partners with her husband, Rob, on her channel and you will fall in love with their chemistry and their love for their arts.
Steve Cook
[embedded content]
Steve has one of the oldest YouTube channels and documents his life through his videos. If you’re into the golden bodybuilding era and want a physique just like that, Cook is the guy you need to follow.
Bradley Martyn
[embedded content]
Going to the gym and doing the same old exercises every day can be boring. Martyn has an uncanny ability to do mind-blowing things in the gym. Some of Bradley’s escapades include squatting with two girls on a barbell, deadlifting with one arm and squatting on a hoverboard.
Elliot Hulse
[embedded content]
Once you start lifting weights, you will probably have tonnes of questions. Before you go crazy looking for answers on the internet, head over to Elliot’s channel and you might find your answer.
Hodge Twins
[embedded content]
The Hodge Twins are great at debunking myths and doing product reviews. Hodge Twins walk the walk and have experimented with almost everything, including going vegetarian and vegan.
Marc Lobliner
[embedded content]
Lobliner is the CMO of TigerFitness.com and the CEO of MTS Nutrition. Marc focuses on helping you reach your fitness goals and shares content which can help you achieve the physique of your dreams.
Dom Mazzetti
[embedded content]
If you haven’t already, you need to subscribe to Dom Mazzetti and his channel BroScienceLife. Dom lays out the footprints of how to be a bro inside the gym and does so with his bizarre humor.
CT Fletcher
[embedded content]
If you like watching some motivational videos before your workouts, it doesn’t get any better than CT Fletcher. Fletcher has collaborations with some of the biggest names in the industry and will surely pump you up to kill it inside the weight room.
Mark Bell
[embedded content]
Mark “Smelly” Bell is the founder of Slingshot, owner of the Super Training gym and is the brother of the famous filmmaker Chris Bell. Bell is a powerlifter and throws out incredibly effective tips to lift better.
Mike Rashid
[embedded content]
Mike Rashid isn’t your regular fitness celebrity. Rashid is a bodybuilder and a boxer who believes in developing his mind and body at par. Mike puts out life advice in videos he likes to call mind jewels.
Who is your favorite fitness YouTuber? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Fans Are Demanding Healthier Bodybuilding But Shaming Natural Bodybuilders, Why?
It seems bodybuilding fans online are worried about the health and safety of bodybuilding athletes yet often criticize or overlook natural bodybuilding.
Nowadays, bodybuilding fans online want to have their cake and eat it too. They want to watch the biggest and most ripped bodybuilders on stage. But, simultaneously, fans want their favorite bodybuilders to remain safe and healthy. This creates a dilemma for competitors. Should they risk their health to give bodybuilding fans the image they want? Or forego drugs to calm fans’ concerns about their health? Either way, bodybuilder fans quickly hash out criticism on the web.
As bodybuilding has evolved, drug use has become prevalent to push athletes’ physique to its limits. Drugs can undoubtedly accelerate your body to Greek God-status, but it does take a toll on your body. And many fans voice their concern after the strings of recent deaths that took place in 2021. Yet, ironically, these same fans are bashing natural bodybuilding.
As the name suggests, natural bodybuilding is bodybuilding without steroids and PEDs. Natural bodybuilding is a safer alternative to untested bodybuilding leagues since it requires each competitor to stay on top of drug tests. Other bodybuilding leagues such as the IFBB Pro don’t condone the use of drugs, but they don’t have any preventative measures in place either. Therefore, doping is widespread.
Fans and contenders alike believe drug abuse may be to blame for the recent surge in deaths this past year. And question the state of heath in untested leagues. But, unfortunately, bodybuilding fans online are quick to bash natural bodybuilding on that same notion.
The question is: Why do bodybuilding fans online keep bashing natural bodybuilding while complaining/worrying about the state of health in untested bodybuilding leagues?
Bodybuilding Fans Online Want Bigger and Better
Fans argue that the physiques of untested league competitors are much more impressive. And if they run into a natural body that meets their criteria, they blame drug use or claim the athlete has beaten drug tests.
Fans want their athletes to have the physiques only obtainable from doping. On the contrary, they complain about the lack of health protocols in untested leagues.
So why do fans of untested leagues not engage and support more natural bodybuilding leagues like the INBA PNBA?
Natural Bodybuilding
The IFBB Pro doesn’t wish harm to their athletes, and great athletes have competed in this league. However, it does leave a gray area open for the health issues of competitors. And in natural bodybuilding leagues, especially the INBA PNBA, that’s not the case.
The INBA PNBA takes great lengths to protect its athletes and offer a level playing field. Each contender is subject to a drug test and aligns with the most elite drug testing standards – World Anti-Doping Agency (WADA). Or they end up on the notorious Hall of Shame.
The INBA PNBA has also gained prominence with its recent wave of multi-media contracts between athletes and trio behemoth companies – Generation Iron, Iron Man Magazine, and INBA PNBA.
Tell Us What You Think
Hopefully, fans of untested leagues will start to appreciate the sport of natural bodybuilding and not see it as an enemy or inferior. Instead, see it as a platform to protect your favorite bodybuilders.
What do you think bodybuilding fans would like to see change? Leave your thoughts on our Instagram, Facebook, and Twitter – let us know!
P.S. Follow us on Instagram, Facebook, and Twitter if you haven’t already. We release bodybuilding content daily!
Wisdom Of The Pros: Top 4 Essential Muscle Building Secrets
Max your muscle: The pros know best!
There are so many bodybuilding gurus and coaches out there it’s likely hard for an amateur to choose one that will help them obtain the best gain max muscle. When considering the fact that you need some good advice in order to reach your greatest potential then you’re going to want to get advice from those who have been in the trenches before.
Sometimes people discredit the broscience they hear in the gym rather choosing to follow the advice of a professional trainer. But the reality is that certain broscience is valid. These are individuals who have been there and done that. In terms of broscience sometimes there’s nothing better than the professionals who have reached the highest level of bodybuilding. Check out a few quotes from the pros that you might want to keep in mind next time you hit the gym.
Branch Warren
“After warm-ups, which should not be to failure, obviously, I like to take all my sets to failure. Because I train that way, I don’t do as many work sets as other guys might. Rarely will I do more than three sets of an exercise. Often, I will take the final set beyond failure with some forced reps or a drop set.”
Jay Cutler
“Many have described my form as sloppy. But like I say, it’s about stimulating the muscle and doing what you as an individual have to do in order to make that happen. If “textbook” form does that for you, great. If you have to use some swing to feel the muscle fibers firing, then that’s OK, too. In the end, all that really matters is what gets results for you.”
Kai Greene
“Don’t make the mistake of going super heavy on leg extensions, at least not if you are doing them first. Lately, it’s come to light that heavy leg extensions can be hazardous to the knees, which is ironic when you consider that they are used so frequently in physical therapy for knee injuries. It’s all about blood flow and getting a light pump in the quads, before I head over to the squat rack. Squats are the main event on leg day.”
Dorian Yates
“I consider the type of training I did, and still advocate, to be high-intensity training. So, what is HIT? Anyone can have their own definition and keep it as specific and narrow as they like, but to me, HIT simply acknowledges that the relative intensity of exercise is the key trigger to muscle growth. This extremely intense training needs to be balanced with rest and recovery, so respect has to be given to limiting training frequency and volume.”
Looking for more bodybuilding tips from the pros? Make sure to check out the official Dorian Yates Training Journal now on ebook at Amazon Kindle and Apple Books. Featuring over 100 scanned pages of Dorian Yates’ training journal from 1985-1990 as he trained to become an Olympia champion.
Be sure to follow Generation Iron on Facebook and Twitter for constant bodybuilding updates, news, and info!
CrossFit vs Bodybuilding vs Powerlifting – Which One Should You Be Doing?
Choose Between The Three Heavyweights: Crossfit vs Bodybuilding vs Powerlifting
A person has many options to choose from when they decide they need to work on their health and fitness. Bodybuilding and powerlifting are relatively old sports as compared to CrossFit which has earned a loyal following and is spreading like wildfire.
While you could be the jack of all trades and can do CrossFit, bodybuilding, and powerlifting, you won’t see much progression in any of them. Choosing one sport and sticking with it will get you better results and mastery over it.
If you’re about to start your fitness journey or are thinking of making a switch between the sports, this article will help you learn more about the three sports. All the three sports have fundamentally different purposes and you need to choose the one which matches your goals.
CrossFit
If you’re someone who is into functional movements, CrossFit is the right fit for you. CrossFit is a high-intensity training program which helps people of all sizes and shapes build strength and conditioning.
According to CrossFit’s official website, “CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.”
CrossFit is different from bodybuilding and powerlifting as it is more accepting and encouraging. In CrossFit people usually workout in groups and follow a WOD (workout of the day). CrossFit gyms are radically different from commercial gyms as they don’t have any ellipticals, treadmills or weight training machines.
Bodybuilding
The main purpose of bodybuilding is to build muscle mass. Bodybuilders undergo high-intensity resistance training to build muscle and conditioning. If you’re a fan of the muscle aesthetics, bodybuilding is for you.
Bodybuilding first came into the limelight when Arnold Schwarzenegger, a 7X Mr. Olympia, made his Hollywood debut. Bodybuilding is the art of sculpting your body. You can work on your body and bring up your lagging muscle groups.
Bodybuilding primarily deals with building muscle mass and strength. As compared to CrossFit and powerlifting, bodybuilding is the most popular sport and you have a gym with weight lifting and cardio equipment on almost every block.
Powerlifting
Powerlifting is a test of strength and deals with lifting heavy weights on the three compound movements the bench press, deadlifts, and squats. Many people confuse powerlifting with strongman and Olympic lifting.
While powerlifting consists of the three compound movements, strongman is a wide-ranging sport. Strongman competitions challenge your strength and endurance and include events like log presses, truck pulling, keg lifts, etc.
Olympic lifting or weightlifting, on the other hand, consists of two lifts, snatch and clean and jerks. Snatch and clean and jerk are exercises you might have seen athletes perform during the Olympic games.
The main focus of powerlifting is to get stronger and lift heavier weights. A competitive powerlifter is always training to beat his own PR. If you have a knack for lifting heavy weights and enjoy doing it, powerlifting is the sport for you.
While all the three sports have different purposes, all of them require discipline in the form of training, nutrition and recovery.
Which of these three sports do you follow? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Pick Up Girls In The Gym
How Not To Pick Up Girls In The Gym
Let’s face it, many of us get a gym membership so we can get in shape and impress some girls. Some of us take it even further by starting the search for our soul mate in the gym. Don’t deny it, you know who you are.
While some people have a game when it comes to picking up girls, the majority sucks at it. The risky part about hitting at girls at your gym is, you have to see them every day. So, if things go wrong you won’t be walking around with the same confidence you do now. Before you go embarrass yourself in front of pretty girls, this is a list of what you should and shouldn’t do.
Show-Off
You might be a pro bodybuilder with a ripped chest and shredded abs, but women don’t really care. You don’t want to be labeled a show-off. It’s a direct ticket to women’s blocklist and since you’re reading this article, you don’t want to end up there.
On the other hand, you should mind your own business. If you’re good at working out, work out as if no one is watching. There is something about guys who don’t give a shit which attracts girls.
Draw Attention By Doing Stupid Things
Every gym has a guy who starts grunting out loud when there are chicks around him. We get it, you have muscles and everything, but why do you want to sound like you’re going into labor?
If you think dropping heavy weights to the floor is badass, you’re mistaken. It’s considered to be douchebaggery rather than badassery. Doing nothing has a better chance of getting you noticed as compared to doing these things.
How To Pick Up Girls In The Gym
Offer Help
Helping can never go out of fashion. If your gym crush needs a spot, find a way to get there first and offer help. Make sure you’re not too buggy. Don’t give her tips on every exercise she is performing.
Don’t just limit your help to her. Your dream girl will appreciate you more if she sees you helping other people as well. Most gyms are full of broscientists and jerks, being there for everyone will definitely make you stand out.
Start A Conversation
You can never be short on opportunities to talk to your lady love when you’re in the gym. You can talk to her at the water coolers or during one of her rest breaks between sets. If you’re afraid that she will walk away, you can strike up a conversation when she is using the cardio equipment.There is nowhere she can go if she is on the treadmill.
When you walk up to her, you need to be on your A-game. Look straight into her eyes and don’t be scared or shy. Also, strike up a meaningful conversation. “How much do ya bench?” will not be a good ice-breaker in this case.
Ask To Go Out For A Quick Snack
When you become acquaintances, and if you’re not in the ‘no-talk’ list already, you stand a chance to take her out. Take it slow, you shouldn’t ask her out for a dinner date straight away. Since you’re in the gym, you can ask her out to a smoothie bar right after your workout.
Who isn’t hungry after a workout? This is the best time to get to know each other and figure out if you’re a good fit. The door to future dinner dates is wide open after this. This is all you need to know to pick up girls in the gym.
Have you ever picked up chicks in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
OPINION: 5 Reasons Not To Compete in Bodybuilding Shows
5 Reasons/Excuses to Not Compete in Bodybuilding Shows
Many people who are serious about bodybuilding have a dream of stepping onto the stage one day. Competing in a bodybuilding show is a certificate in itself that you’re serious about your craft. On the other hand, there are people who would do anything to escape the idea of stepping onto a stage with ripped guys.
Since you’re reading this article, we’re assuming you’re from the latter group. Once you’re done with this article, you’ll have enough things to say to people who suggest you should compete in bodybuilding shows.
1. Genetics
Not everyone is born to be a bodybuilder. Genetics play a major role in shaping your muscles. If you have a genetically weak muscle group, don’t bother getting on stage and wasting your, your competitor’s, the audience’s and the judge’s time.
No matter how hard you workout, someone genetically superior will always beat you. You can’t overlook your muscle proportions while preparing for a contest. Even if one of your muscle groups is lagging, you should consider dropping out of the competition.
2. Conditioning
Bodybuilding shows are supposed to be freak shows. People fill up auditoriums to look at muscular giants. If you’re planning to compete, make sure you do justice to these people and give them their money’s worth.
If your muscles aren’t in their peak conditions and the lines and striations don’t show, you should save yourself the trouble of getting up on the stage. Do everyone a favor, get a seat in the audience and enjoy the show.
3. Stage Fright
Not everyone can handle the pressure which comes with getting on a stage. If you’re good enough, you’ll be asked to perform your routine which means you’ll have to handle the stage and the audience single-handedly.
Posing is easier said than done. Legends like Arnold and Kai Greene have been documented taking posing classes, and you might need one (or many) as well. If you can’t think of showing off your ripped physique without getting overwhelmed, bodybuilding shows aren’t for you.
4. Someone is Pushing You
We appreciate the fact you have supportive friends and family, but this shouldn’t be the only reason for you to compete. Take a long and close look at your physique before deciding to sign the competition contract.
Run through the list of athletes competing in the show and make sure you stand a chance against them. Having an experienced coach will pay dividends when it comes to having honest opinion and feedback about your physique.
5. Bad Skin
If your body is full of acne or other marks, it is better to stay off the stage. Some people also consider tattoos to be a setback. Tattoos which don’t take up a lot of real estate on your body can cause no harm.
Choosing the right tan can make a big impact on how you look onstage. An expert eye can always catch the difference between a healthy and bad skin. Getting on the dermatologist table before the stage will be a smarter decision.
Are you planning to compete in a bodybuilding show? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Gym Jerks Have These Things In Common
These are the things gym jerks have in common.
Every gym has a few people who are a pain in the ass. Some of these pricks can be so bad they could make you change your gym timings. The worst part is, you can do nothing about it. A single habit of these annoying people could be putting you off.
While some people could be a trouble on purpose, the others might have no idea they are doing something wrong. Even you are not safe from this. There is a probability people in your gym think you’re a jerk. Do you want to know if this is the case?
1. Loud Grunting
Let’s get this out of the way. Grunting doesn’t make you cool. We can understand you might be lifting heavy weights, but do you really need to grunt as if you’re in labor? We’re sure you could lift those weights while making much less noise.
The funny thing is, the number of men grunting in the free weights area is directly proportional to the number of women in the gym. And the loudness of the grunting is directly proportional to the proximity of the girls to the guys.
2. Taking Away The Weights Without Asking
Every single gym around the world has these people. These gym jerks take away the weights from the barbells or the dumbbells while people are resting between their sets. A little courtesy never hurt someone.
We get it, you saw one too many ‘thug life’ in the gym videos. Whenever you see a loaded barbell or dumbbells lying on the floor, it is always a good idea to ask around if someone is using them. Form a habit of asking otherwise karma isn’t too far away.
3. Too Badass To Re-rack The Weights
If the dumbbells at your gym are always racked, you’re in a heaven. People like lifting heavy weights but they hate putting them back. Unracked weights can make a complete mess of the gym. If you use any of the gym equipment, it is your responsibility to put them back.
“If you’re man enough to lift it, then you’re man enough to put it back.”
The next time you see someone not re-racking their weights, act responsible and ask him to put it back. Oh, and if he doesn’t listen, report it to the authorities. They surely will be on your side.
4. There To Pick Up Girls
Some people think of gyms as pick up spots. They are there to impress girls and almost no one of them is good at it. Just so you know, lifting heavy weights and flexing isn’t going to get you girls – unless you’re too good at it.
If you want to pick up girls, there are better places to do it. Have you ever heard of the club, maybe? Stop being a distraction for the ladies and the people around you in the gym. Do what you’re supposed to do in the gym.
5. The Broscientists
These are the biggest gym jerks. You will always find them giving training and nutrition advice to people. All their advice and methods have no science to back them up. Broscientists are the people who take it upon themselves to correct your form.
We have an advice for all these broscientists, refrain from giving advice to anyone until you feel they will hurt themselves. Everyone’s body is different and might respond to different styles of training.
People might have come to their current form of training and what works for them after years of trial and error. There is no ‘one solution fits all’ when it comes to working out.
Did we miss out any other types of gym jerks? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato Elements.
Could This Be the End of the Road for Roelly Winklaar?
Roelly Winklaar has fallen on tough times.
After his last few performances were less than impressive, the notion that the career of Roelly Winklaar could be on borrowed time is been floating around. After coming in ninth place at the Romania Muscle Fest Pro, is the end of the road near for the bodybuilding veteran?
Competitive athletes all have a shelf life. No one can compete forever in their chosen sport. It takes diligence, the right game planning, the right nutrition, a multitude of elements to compete at the highest levels. Knowing this high level athlete give it their all with every opportunity they can. But the clock is always ticking and no one can compete forever.
Every athlete faces the crossroads of competing and retiring. Its exactly where Roelly Winklaar may find himself currently.
After disappointing showings in his last several stage appearances, Roelly Winklaar appears to have lost a step. The last two years have been tough on everyone, but appears to have been particularly trying for Winklaar.
After being stuck in Turkey due to the pandemic Roelly Winklaar couldn’t train like he usually does. It’s likely that the bodybuilding veteran faced other undisclosed trials as well. But what is clear is that Winklaar hasn’t been in top form as of late. His most recent showings at the Prague Pro and the Romanian Muscle Fest Pro left onlookers with questions. Could the best years of Roelly Winklaar be behind him?
Roelly Winklaar couldn’t crack the top six at the Romanian Muscle Fest Pro. In fact the veteran bodybuilder had to settle for ninth place at the show. It’s a far cry from his dominant victory at the 2018 Arnold Classic Australia or his strong showing at the 2018 Olympia taking third. Even when he wasn’t cracking into the Olympia top three Winklaar was still able to acquit himself well. But now it seems that he just can’t find his stride.
So there’s a couple of ways Roelly Winklaar could maximize his efforts to give it his final push. His recent performances could be a long game to rack up points to qualify early for the 2022 Olympia. If he’s able to qualify early it will allow him to work on his physique ahead of the 2022 show. But perhaps stepping away from the stage could be the one thing Winklaar needs. The rest and recovery could do his body good and the time off could allow him to train and work on things rather than burning the candle at both ends.
So could these recent showings be a sign of Roelly Winklaar slowing down? Or could we see the bodybuilding veteran bounce back?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Suffering From Shoulder Pain? Self-Diagnose With These Easy Tests
Shoulder pain self-diagnoses you can do at your home.
Suffering from shoulder pain? You have come to the right place.
Shoulders are one of the most complex and vulnerable joints in our body. Given the complicated anatomy and range of muscles and movement involved, it is a miracle we do not run into shoulder trouble often.
Most people with underlying shoulder issues experience pain when they are performing a physically intensive task. Compromised shoulder movement due to stiffness or pain can cause substantial disability and affect an individual’s ability to carry out daily activities.
Occupations that require a person to perform repetitive tasks, lift heavy loads, and cause shoulder vibrations are associated with a higher risk of shoulder disorder.
How the shoulder works
The shoulder is a ball-and-socket joint that has three main bones: the humerus (long arm bone), clavicle (collarbone), and scapula (also known as the shoulder blade).
The three bones are cushioned by cartilage. Further, there are two main joints:
Acromioclavicular – Located between the highest part of scapula and clavicle.
Glenohumeral (aka shoulder joint) – Made up of top, ball-shaped part of the humerus bone and outer edge of the scapula.
Fun fact: The should joint (glenohumeral) is the most mobile join in your body.
Rotator Cuff
Shoulders get their range of motion from the rotator cuff. The stiffer a person’s rotator cuff, the more restricted his range of motion will be. The rotator cuff is made up of four tendons.
But what are tendons, you ask?
Tendons are tissues that connect muscles to bone. If tendons or bones around the rotator cuff are swollen or damaged, it might be painful or difficult to lift your arm over your head.
Symptoms of a Shoulder Injury
The ball-and-socket structure of the shoulder gives you a great range of motion, but it comes at the expense of stability.
The shoulder joint is the most dislocation-prone in your body. On top of that, repeated stress (at work or while playing sports) can lead to tears and other shoulder injuries.
A preliminary shoulder injury test includes asking yourself the following questions:
Can you move your arm normally, or is your shoulder too stiff or painful?
Is your shoulder strong enough for routine tasks?
Do you feel that your shoulder could pop out of the socket?
Related: Get Bulletproof Shoulders with this Essential Stability Workout Program
Self-Diagnoses For Shoulder Pain
Here are a few simple DIY shoulder tests that can help determine the reason behind your shoulder pain. You will need the help of a partner to perform these shoulder self-diagnoses.
1. Supraspinatus Tear (Empty Can Test)
The empty can test is a common shoulder pain self-diagnose exam. The diagnostic is used to assess the status of the supraspinatus (one of the four rotator cuff muscles).
The muscle is used in arm abduction (raising) and is located on the upper part of the shoulder joint.
Steps:
Sit on a chair with your arms at your sides and hands supinated (palms facing forward).
Lift the sore arm forward and to the side at about 30-45 degrees.
Slowly turn your wrist (as if you were trying to empty a glass of water) until your palm faces down to the floor.
In this position, get your partner to slowly push your arm down while you attempt to resist the force.
If you feel pain or are not able to maintain the arm position due to weakness, you may have a supraspinatus tear.
2. Labrum Tear
The shoulder labrum is a thick piece of tissue attached to the rim of the shoulder socket that helps keep the ball of the joint in place. It can tear in three ways:
Completely off the bone.
Within or along the edge of the labrum.
Where the bicep tendon attaches.
The labrum tear test for shoulder pain has two parts: the apprehension test and the relocation test.
Apprehension Test:
Lie down on your back on a flat and elevated surface.
Move your arm out to the side so that it is perpendicular to your torso and parallel to the floor.
Flex your elbow so that your upper arm is at a ninety-degree angle with your lower arm.
Your partner should slowly rotate your arm so your hand moves toward your ear. Make sure you are maintaining the ninety-degree elbow flexion throughout the test.
If you are apprehensive (hesitant) about shoulder movement beyond the joint, this test is considered positive for a possible labrum tear.
Relocation Test:
In some cases, you might feel your shoulder is unstable and wants to move out of the socket or relocate – especially during extreme external rotation.
If you are facing the same problem, have your partner gently press on the front of your shoulder to relocate the joint.
After this, if you feel less relocation and your shoulder feels in place and more stable, then this test is considered positive.
Also Read: 5 Things You Should Never Do During Shoulder Workouts
3. Impingement
The space where your rotator cuff tendons and shoulder bursa reside becomes smaller when your arm is raised overhead. Impingement happens when the tendons of the rotator cuff get pinched in the bones of the shoulder.
Steps:
While seated, have a partner raise the arm of your sore shoulder to the front and overhead as far as possible.
Your partner should support your shoulder blade (scapula) with one hand and use the other hand to raise your arm.
If you experience shoulder pain while your arm is being raised, the impingement test is considered positive. The pain is probably caused by impingement of the tendons or bursa in that part of the shoulder.
4. Frozen Shoulder
A frozen shoulder is one of the most common types of shoulder issues. It is also known as adhesive capsulitis. It usually occurs over time and can cause shoulder pain, tightness, and limit the functionality of your arm. A frozen shoulder can make it difficult for you to reach overhead and scratch your back.
A frozen shoulder cannot be diagnosed through an X-ray or MRI. It has to be examined by observing the troubled shoulder while it is moving through its range of motion.
Frozen Shoulder Test #1 Steps:
Stand in front of your partner and ask them to observe you as you move your sore arm. Your partner should closely notice the range and quality of motion of the shoulder joint.
Slowly raise both your arms to the front and overhead. If you are suffering from a frozen shoulder, you might only be able to lift your sore arm to a point just past parallel with the floor. Additionally, as your scapula elevates towards your ear, you might experience incremental shoulder pain.
From the overhead position, slowly lower your arms down to the starting position.
Lift your arms out to your sides. As with lifting your arms overhead, you might be suffering from a frozen shoulder if you are only able to lift your arms to a point parallel to the ground.
Frozen Shoulder Test #2 Steps:
Stand with both arms extended straight at your sides so that they are parallel to the floor.
Flex your elbows so that your upper arm is perpendicular to your lower arm.
Rotate your arms outward.
If you are suffering from a frozen shoulder, the painful arm will not rotate as far as the healthy shoulder.
Check Out: How To Fix Rounded Shoulders For Optimal Posture
5. Bicep Tendonitis
Bicep tendons are long and strong cord-like structures that connect the bicep muscle to the bone in the shoulder socket. Biceps tendinitis is an inflammation or irritation of the upper biceps tendon.
Steps:
While seated, raise your sore arm forward so that it is parallel to the floor.
While holding the position, turn your wrist so that your palm is facing the roof.
Ask your partner to push your arm down, while you resist.
If you experience shoulder pain while resisting your partner’s attempt to lower your arm, you are probably suffering from bicep tendonitis.
6. Rotator Cuff Tear
A rotator cuff is a group of muscles and tendons that hold the shoulder joint in place and allow you to move your arm and shoulder.
The rotator cuff includes the following muscles:
Subscapularis
Infraspinatus
Supraspinatus (from the empty can test)
Teres minor
These four muscles arise from the scapula and insert into the humerus. The tendons of the rotator cuff muscles blend with the joint capsule and form a musculotendinous collar that surrounds the posterior, superior, and anterior aspects of the joint, leaving the inferior aspect unprotected.
This shoulder set-up is a big reason behind most of the shoulder dislocations as the humerus slides inferiorly through the unprotected part of the joint.
During arm movements, the rotator muscles contract and prevent the sliding of the head of the humerus. This provides stability and a full range of motion to our shoulder joints.
While we wait for human evolution to catch up to this flaw, use the following test to determine if your shoulder pain is caused by a rotator cuff tear:
Steps:
While seated, ask your partner to lift your painful arm to the side so that it is parallel to the floor.
After a few seconds in this position, ask your partner to let your arm drop.
If you are unable to maintain the parallel position by yourself, your shoulder pain might be due to a rotator cuff tear.
Make sure you are not compensating for a torn rotator cuff by elevating the scapula towards your ear to hold the parallel position.
Related: These Exercises Are Key to Developing Great Shoulder Stability
7. Sulcus Test
The sulcus test is used to assess the glenohumeral joint (responsible for connecting the upper extremity to the trunk) for inferior instability due to a laxity of the superior glenohumeral ligament and coracohumeral ligament.
Note: This test is best performed by a trained professional. We would recommend passing on your friendly neighborhood brofessor‘s help for this test.
Steps:
While seated, let your arms hang at your sides.
Taking hold of your wrist or elbow, your practitioner pulls the arm down.
While doing this, the healthcare professional is looking for the appearance of a small divot, or sulcus, at the top of your shoulder joint.
The presence of a sulcus is a sign that your shoulder might be pulling away from the socket, hence indicating shoulder instability.
8. AC Joint Separation
The acromioclavicular (AC) joint is a joint in the shoulder where two bones meet. One of these bones is the collarbone or clavicle. The second bone is a part of the shoulder blade (scapula), which is the big bone behind the shoulder that also forms part of the shoulder joint.
The AC joint is a plane-type synovial joint, which under normal physiological conditions allows only gliding movement. As it also attaches the scapula to the thorax, the AC joint allows an additional range of motion to the scapula and assists in arm movement such as shoulder flexion and abduction.
The AC joint may become separated in a traumatic event like a sports injury or a car accident. The test for an AC joint separation is called the AC joint compression test.
Steps:
While seated, have your partner place one hand on the front of your shoulder and one hand on the back of your shoulder.
They then push their hands together, compressing the AC joint.
If you experience shoulder pain, then the test is positive. Additionally, pain while raising the arm upward and while sleeping are also indications of an AC joint separation.
When to seek medical help?
Usually, shoulder pain is caused by the factors mentioned above and can be fixed at home with rest and ice. You could also bandage it to hold it in place if necessary or use a cuff or elbow support until you see improvement.
But you should not delay getting professional help if you experience heat and tenderness around the joints, shoulder deformity, fever, inability to move your shoulder, lasting bruising, numbness, or pain that persists beyond a few weeks of home treatment.
We do not want to be the article that relates everything to a possible heart attack (or cancer) but if your shoulder pain is intense and sudden and not related to an injury, call 911 immediately. It may be a sign of a stroke.
Do you perform shoulder-specific warmups before a workout? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
9 Healthy Habits of Highly Fit People
Healthy Habits of Fitness Enthusiasts
You cannot expect to get in shape (and stay that way) after eating clean and hitting the gym for a week. Fitness is about more than lifting weights and gulping down a protein shake after a workout. It is a lifestyle made up of healthy habits, and only the people who focus on longevity can succeed in the domain.
People who have successfully undergone a physique transformation might follow different training programs and diet plans, but most of them abide by the same fitness principles. Meaning – they might choose different paths, but they are heading towards the same destination in similar vehicles with similar tools.
The best part about these healthy habits is that they are nothing crazy or extreme. You do not need a voodoo doll or light candles at midnight to carve the physique of your dreams. Instead, follow the rituals laid out in this article for a while, and they will soon become second nature.
Unlike your bucket list items, you cannot strike off healthy habits after doing them once as they are aimed at building longevity. Not only will these healthy habits aid in transforming your physique, but they will also help you take control of your life.
Related: Your Transformation Can Never Be Successful Without These 6 Things
8 Healthy Habits To Get in the Best Shape of Your Life
The first thing most people subconsciously think when they see a fit person is, “Wow, that individual is blessed with great genetics.”
Before you fault your forefathers for your beer belly, we want you to forget about genetics for the duration of this article. Fitness is not a game of roulette that only the lucky can champion.
The next time you see a fit person, remind yourself that their physique is the result of their healthy habits and not some DNA lottery. This will be your first step in the fitness lifestyle.
Must Read: Decoding Genetics: Check If You Have Bodybuilding Genetics
Here are the habits fitness enthusiasts swear by:
1. Lift Weights 3+ Times Per Week
A fit lifestyle is like a marathon. Healthy habits add up over time and get you closer to your goals. With every step in the right direction, you get closer to the finish line (or a milestone). But on the other hand, you lose if you stop anywhere in between.
If losing weight is your primary objective, chances are most people will tell you to make cardio your life. While cardio can aid in burning calories, lifting weights can help spike your metabolism. A high metabolic rate ensures that you are burning fat even when you are not physically active.
Training a minimum of three times a week is essential for building and maintaining muscle mass. You do not have to go Arnold Schwarzenegger on your workouts and spend upward of 2 hours in the gym. An intense 45-minute training session is all you need to get in the best shape of your life.
If you are not an aspiring bodybuilder, you should focus on functional training that includes exercises like squats, bench press, deadlifts, farmer’s walk, lunge, good mornings, etc. These lifts assist in building a stronger core and will help you in your daily activities.
Related: How Cardio Impacts Your Gains
2. Load Up On Water
I am not trying to flex, but I literally had to put down my water bottle to write this point.
The human body is made up mostly of water.
Do not believe us?
According to the Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
That is a lot of water if you ask us.
The healthy habit of drinking at least a gallon of water every day helps maintain your body’s fluid balance so that nutrients can be transported throughout the body without a hiccup.
Some benefits of drinking ample water throughout the day include:
Lubricates the joints.
Helps form saliva and mucus.
Delivers oxygen throughout the body.
Boosts skin health and beauty.
Cushions the brain, spinal cord, and other sensitive tissues.
Regulates body temperature.
If you find drinking four liters of water hard and trips to the water cooler a waste of time, it is best to keep a water bottle with you wherever you go. Keeping a water bottle handy can serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
3. MOVE
While working out at least three times a week is important, you cannot solely rely on the one odd hour off training to get you in shape. Use every chance that you get to be physically active. Most fit folks remain active throughout the day by taking walks during lunch, playing tennis on the weekends, or playing tag with their kids.
Many people also make the mistake of weighing themselves too often. Although checking your weight every day can tell you where you are in your weight loss/gain journey, it is not necessarily the best indicator for accessing your fitness and health levels.
Your BMI, energy levels, annual medical check-ups, and how your clothes fit give you a better sense of where you stand in terms of overall health and fitness.
On days you do not hit the gym, make sure you do not turn into a couch potato. Do not get us wrong. You are free to Netflix and Chill on your rest days, but only after you have completed a 15-20 minute LIIT (low-intensity interval training) cardio session.
Related: Fitness Test – 12 Things Every Lifter Should Be Able To Do
4. Eating High-Quality Foods
What is in your cupboards will end up in your tummy. Give away all processed, starchy, and sugary foods and stock your pantry with nothing but whole foods. Prefer locally sourced food when possible.
You should develop a habit of reading food labels before making a purchase. As a rule of thumb, do not buy anything that has something on the ingredient list that you do not understand.
Your healthy eating habits should not be limited to your home. When eating out with friends or family, order the healthiest option available. If you do not find something off the menu, do not hesitate to make a special request or give in to peer pressure and order a burger or pizza. You will be surprised at how accommodating most servers and restaurants want to be.
Also, the healthy habit of eating high-quality meals ensures that you are getting nutrition-rich food. High-quality food might pinch your wallet a little but will pay its dividends in the long run. And as someone once said, “You get what you pay for.”
Remember: Just like eating a piece of cheesecake does not result in an immediate weight gain, eating a salad serving will not instantly make the unwanted pounds melt away.
Related: 10 Budget Muscle Building Foods
5. Sleep at least 8 Hours Every Night
No matter how hard you train in the gym, you will not see results until you give your muscles ample time to recuperate. You break muscle tissue while you are training or performing physically intensive tasks. Your muscles grow back bigger and stronger when you are in deep sleep.
The fitness industry does not need more supplements, lifting accessories, or training programs, but it needs more influencers to talk about the importance of a good night’s sleep.
If you are running on a tight schedule and cannot get eight hours of sleep on a single stretch, make up for it by programming a couple of power naps into your routine.
Must Read: Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
6. Do Not Let Your Cravings Get The Better of You
Many new dieters make the mistake of cutting out their favorite food from their diet all at once. While it is important to limit your food choices, you should not develop a negative relationship with food. Signs of a negative relationship with food include:
You feel guilty about eating your favorite food and focus on clean eating.
Maintaining a long list of foods you can and cannot eat.
You use exercise to “earn” food.
Labeling food “good” or “bad”.
You refuse to eat food outside your home altogether.
Ignore your body’s natural hunger cues.
You have a history of yo-yo dieting or following the latest diet fads.
Your food habits should fuel your overall well-being. Fit people do not let their relationship with food dictate their routines. By balancing your diet and not depriving yourself of your favorite food, you are more likely to stick with your healthy habits in the long term.
Related: Best Way To Create A Bodybuilding Diet For Great Gains
7. Stretch For at least 10 Minutes Every Day Without Fail
By stretching, we do not mean mindlessly rolling around on a ball or roller. During stretching, you should focus on improving your mobility, range of motion, and flexibility.
Different types of stretching techniques:
Dynamic
Static
Ballistic
PNF
Passive
Active stretching
Related: Dynamic Stretching vs Static Stretching: When You Should Do Each
These are the benefits of stretching:
Increases flexibility.
Improves range of motion.
Reduces chances of injury during physically intensive tasks.
Increases blood flow to muscles.
Helps heal and prevent back pain.
Improves your posture.
A stress buster.
Gets you in tune with your body.
Also, being in tune with and understanding your body plays a vital role in building your dream physique. You need to make sure that you are not overexerting yourself in the gym or at work as it can be counterproductive.
Learn to listen to your body. Stop when an exercise feels uncomfortable or when your body needs rest. But at the same time, do not use it as an excuse to skip workouts or go easy during your training routine. Move when you feel lethargic or your body needs more movement.
8. Train Your Mind
Fitness is as much psychological as it is physiological. By training your mind, we do not mean that you should be solving complex math problems every day. Instead, spend 10 minutes every day meditating, practicing gratitude, and focusing on your breathing.
Whether you meditate traditionally or not, some sort of meditation practice is an essential healthy habit to have in your toolbox. If you are not into meditating, find 10-12 minutes of quiet each day. Go for a walk with no music, sit in quiet and think, do some yoga while focusing on your breath or use a meditation or breath work app to help you with the breathing patterns.
Must Read: Next Level Mental Training: Integrating Mindfulness Into Your Bodybuilding Routine For More Gains
9. Consistency
You cannot transform your physique if you are not consistent. You have to be consistent in terms of training, dieting, and recovery to carve your dream body.
Exercise even if you are running late and only have 15 minutes to work out. A short training session is better than nothing. Not skipping a workout and meal can also have psychological benefits and can help keep you motivated.
You should enact structured discipline to make the most of your transformation program. Structured discipline is the method of planning and organizing behaviors based on building long-term, sustainable systems for success in habit-forming. Structured discipline to reinforce healthy habits include:
Start on the right foot:
Stock up on healthy foods and keep them within reach.
Donate food that is not in line with your fitness goals.
Remove barriers to good behavior:
Choose a gym schedule that does not interfere with other important stuff.
Buy comfortable gym shoes and clothes.
Start with exercises you enjoy doing, like bicep curls.
Reward yourself for positive behavior that shapes new healthy habits.
Set a schedule for your workouts and stick to it.
While hot shots of the fitness industry talk about the importance of taking supplements and lifting weights, hardly anyone talks about waking up early.
Waking up early is one of the most important healthy habits, and most successful athletes train first thing in the morning as it is the time when they are beaming with energy.
Also, keep your nutrition, training, and recovery programs simple.
Why is that, you ask?
Because complexity kills consistency.
Remember: Early bird gets the worm – or, in this case, a fit body.
Summing Up
You could gauge the effectiveness of a person’s transformation program based on these nine healthy habits. If an individual cannot lose weight or build muscle mass and their fitness routine lacks two or more of the aforementioned healthy habits, you now know why.
How many of these healthy habits do you follow? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.