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Dynamic Stretching vs Static Stretching: When You Should Do Each
Is Stretching Worth Your Time?
Lifting weights and doing cardio are no-brainers two of the most effective ways to improve your health and fitness. When you walk into a gym, this is what you’ll find everyone doing. However, there’s another physical activity that many omit, although when you do it, it can greatly improve your workouts and reduce your risk of injury — dynamic stretching.
It’s probably pretty apparent that stretching can increase your flexibility, but it’s not something many gym-goers put time into. Furthermore, when lifters do take the time to include stretching into their plan, they don’t perform it the most effective way. Below, we’ll be diving into the most common forms of stretching, and when to do each.
Benefits of Stretching
Stretching has its benefits, but if you don’t stretch properly, it could end up being a waste of time, or worse, do more harm than good so keep reading until the end to learn how to implement an effective stretching plan. For now, we’ve put together a list below for the benefits you could receive if you stretch correctly.
Stretching Benefits
Increased range of motion (ROM)
Decrease chance of injury
Increased athletic performance
Types of Stretching
There are four types of stretching: active, passive, dynamic, and proprioceptive neuromuscular facilitation (PNF). Below, is a brief breakdown of each one.
Active – muscle lengthens and contracts while being stretched. E.g., flexing your ankle back and forth.
Passive – holding a pose. E.g. a distal hamstring stretch.
PNF – stretching that involves opposing resistance against a muscle. E.g., having a physical therapist push against your leg for 30 seconds while you push in the opposing direction while supine.
Dynamic – stretching that involves light movement. E.g., swinging your leg back-and-forth.
Dynamic, active, and passive stretching — static — are the three most utilized because PNF stretching requires a partner. Stretching is effective for improving your flexibility and rehabbing an injury, and all of these stretching techniques have their time and place, but when you should use each is what separates their effectiveness.
Dynamic Stretching Vs. Static Stretching
Up to this point, you now know not all stretching is the same. Some stretches involve movement to get your blood pumping and your muscles, tendons, and joints loose while others are static and held for a period. One isn’t necessarily better than the other, although it depends on the situation.
Dynamic Stretching
Dynamic stretching is stretching when you move. For example, arm circles to warm up your shoulders and leg swings to warm up your legs. Typically, you’ll see athletes performing these types of stretches before a game to help warm up.
In fact, a study found dynamic stretching improves athletes’ sprint performance. (1)
Static Stretching
Static stretching is holding a stretch without movement. For example a standing hamstring and quadricep stretch for a count of 30 seconds. If you ever see anyone stretching in a gym, this is usually what you’ll see.
When to Use Each
Although both forms of stretching have their advantages, each one is better for different events. Below, we’ll cover when it’s ideal to use dynamic or static stretching.
Dynamic Stretching
Dynamics stretching is best to perform before working out or a sporting event. That’s because it will help increase your athletic performance by warming up your muscles and increasing your mobility.
This 2019 study found dynamic stretching to be an effective mechanism for increasing ROM and reducing muscle stiffness. (2)
Static Stretching
You should save static stretching for after your workout or sport. Studies actually show that doing static stretching before a workout can lower your strength. (3) On the contrary, it can make you more flexible if you do it after any physical activity. Another benefit of doing static stretching after your workout is that your muscles are warmer, which means you’ll be able to stretch them out more.
Moreover, research has shown that stretching can reduce your muscles soreness after working out. (4)
What to Do Before and After a Workout
Warming up and stretching before and after completing a workout can be excellent for the health and safety of your body. You’ll just need to implement the correct warm-up protocol.
Before a workout, you should dynamic stretch and after a workout, you should static stretch, however, there are other things you can do to enhance their effects. To make things easy for you, we’ve created an order of the activities you should do before and after working out.
Light cardio. E.g., a light jog on a cardio machine for five minutes.
Dynamic stretching. E.g., arm swings.
Warm-up with light weight. E.g., using 50% of your workout weight your first set of bench press.
Workout.
Cooldown. E.g., a light walk for five minutes.
Static stretching. E.g., Standing quad stretch.
Warming up before your workout is important to get your body temperature up to increase your performance and reduce your chance of injury, (5) and active cooldowns are proven to improve your recovery process post-exercise. (6)
Final Word
Stretching has many potent benefits for your body, including preventing injury and increasing your ROM. Dynamic stretching and static stretching are the two of the most common types of stretches and knowing when to do each can positively affect your workouts. In general, you should start your workout with dynamic stretches and finish it with static stretching.
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References
Zmijewski, P., Lipinska, P., Czajkowska, A., Mróz, A., Kapuściński, P., & Mazurek, K. (2020). Acute Effects of a Static Vs. a Dynamic Stretching Warm-up on Repeated-Sprint Performance in Female Handball Players. Journal of human kinetics, 72, 161–172. https://doi.org/10.2478/hukin-2019-0043
Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y., & Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of sports science & medicine, 18(1), 13–20.
Gergley J. C. (2013). Acute effect of passive static stretching on lower-body strength in moderately trained men. Journal of strength and conditioning research, 27(4), 973–977. https://doi.org/10.1519/JSC.0b013e318260b7ce
Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of athletic training, 40(3), 218–220.
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Van Hooren, B., & Peake, J. M. (2018). Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, N.Z.), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2
Victor Martinez Launches SuperHero Labz After Leaving MHP
Victor Martinez is entering a new phase of his career with a new supplement company.
It appears that things are changing for bodybuilding veteran Victor Martinez. The long time popular bodybuilder is entering a new phase of his career. Rather than stepping on stage solely as a competitor, Martinez is looking to get into a new sector of the bodybuilding sphere. That’s right, Martinez has decided to do some more work behind the scenes and has started a new supplement brand.
A long time ambassador for MHP, Victor Martinez had no skin in the game in regards to developing original supplements. Instead he was the face of the company and proudly represented MHP for many years. All that time he spent on under the respected supplement banner, Martinez cultivated his own knowledge on supplements and has decided to throw his hat into the ring. With his tons of experience and knowledge of bodybuilding, there’s no doubt that Martinez will provide some solid products.
New Supplement Brand
The new brand is named SuperHero Labz. The brand launched with a pretty strong opening campaign.
The news is here! We are finally able to announce bodybuilding legend Victor Martinez as an owner of SuperHero Labz. This is massive news considering Victor has been with his previous company nearly his entire bodybuilding career. Now he is taking the next step in his bodybuilding journey – creating a supplement company built for superheroes. SuperHero Labz is not your ordinary supplement company. You will see us at all the bodybuilding shows, in your favorite stores and supporting your favorite events. With Victor’s incredible connection to the bodybuilding world and our team of amazing individuals who do amazing things, superhero will be a household name very soon.
We have been waiting for this moment and are so excited to share the news with customers and Victor’s fans. Oh yeah – we are also running a 50% (YES FIFTY) sale on the entire store. On top of this, we have discounted bundles that give you more value than even 50% off. We want you all to try it before it’s sold out. Once Victor’s ebooks are released, the first customers will be gifted these for showing their support. You won’t be disappointed when you try any of our products from the delicious Muscle Food to the anti-crash preworkout
Premiere Products
The products SuperHero Labz will provide range from vitamins to pre-workout. The Pre-Workout Anti-Crash product is one of the premiere supplements:
“This pre workout is not made to overwhelm you with the jitters and give you a placebo effect. We don’t need to fill you with toxic stuff like that. What we need to do, though, is give you a preworkout that makes sure you are getting to your full potential. So, we created a formula that gives you a crazy pump and great focus. This preworkout is designed in such a way that you won’t have an awful crash or have to rush to the restroom in the middle of your workout. We never hide anything, so whatever you see on the bottle, you get. Our ingredients come from high line sources, so you will not have any crashing or disgusting side effects.”
A New Phase
Victor Martinez posted a long form video on his Instagram page. He explained his intentions and plans for the future, why he left MHP and why he decided to start SuperHero Labz.
New beginnings start with making big choices. Thank you everyone that stood by me all these years and continue on doing so.
It’s a new era for Victor Martinez and it appears to be a bright chapter in the making. The Generation Iron team is excited to see how far SuperHero Labz can go.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
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 Weightlifting Straps On The Market For Wrist Support (Updated 2021)
These lifting straps will provide serious assistance for those big lifts so you see undeniable growth.
When it comes to our big lifts, many of us forget that great fitness tools exist to help us along the way. The best weightlifting straps are perfect for those of us who lift big and want some extra assistance in promoting better grip and really working to pack on the weight to fire up our muscles. Lifting such massive amounts of weight is a feat that seems too daunting to some, but for your bodybuilding goals, this is a necessity. What a good pair of Lifting straps will do is provide comfort and assistance to negate any hesitancy you have about getting that weight lifted.
We’ve put together a list of the Best Lifting Straps for 2021 to ensure a solid grip for all those big lifts.
Best Weightlifting Straps For 2021
Best Overall Weightlifting Straps
The best lifting straps overall can work for your benefit when it comes to lifting heavier weight while also feeling supported. It’s important to have a high-quality pair that you can trust and that are durable enough to withstand any lifting abuse.
Serious Steel Fitness Figure 8 Straps
Serious Steel Fitness Figure 8 Straps are a top choice by serious powerlifters and strongmen due to their high-quality design and material, matched by ease and comfort. These straps come in three sizes: 60cm, 70cm, and 80cm and are Strongman tested at 1,000 lbs. Ideal for max deadlifts, shrugs, and any heavy pulling, the extra stitching provides real reinforcement and is great for serious abuse. The versatility of these straps allow for any grip, as some lifters like the straps under their index finger or pinky finger, and others prefer it to the outside of their hand. From a great company who cares about their products in Serious Steel, this lifting straps are a top choice for a good reason.
Serious Steel Fitness Figure 8 Straps are a top choice for powerlifters and strongmen given their high-quality material and comfort. These versatile figure 8 straps are perfect for max lifts by providing great reinforcement.
Pros
Serious reinforcement for performance and big lifts
Can hold up to 1,000 lbs.
Comfortable and versatile for any grip of choice
From a reputable and great company in Serious Steel
Cons
Can be a bit stiff and tough to use with under hand grips for your wrists
Price: $23.99
Best Weightlifting Straps for Bodybuilding
Bodybuilders can greatly benefit from lifting straps as they seek to control the weight and really work on definition. For those looking to optimize strength and size while putting an emphasis on definition, these can work wonders for your lifts.
Gymreapers Lifting Straps
Gymreapers Lifting Straps are perfect for enhancing that grip strength so you lift more and see that desired growth you want to see. With extra neoprene padding, your wrist is more supported for whatever heavy lift comes your way. Highly durable with longer straps allow you to enhance any workout no matter the routine. The straps are thick yet versatile to allow for extra reinforcement while still allowing you the ability to move and not feel restricted around the bar. Endorsed by athletes of all sports, Gymreapers offers a great product for eliminating grip strength fatigue and targeting your muscles effectively, especially with a monster lift like the deadlift.
Gymreapers Lifting Straps are great for enhancing grip for your desired growth. These thick yet versatile straps allow for extra reinforcement and support.
Pros
Great for deadlifts and offer versatility and a comfortable grip around the bar
The neoprene padding is a nice addition to add to that comfort as you use straps
Cons
Some issues with durability and length, and they do tend to fray early on
Price: $16.99
Best Straps Weightlifting
Those weightlifters who use straps know how important fitness equipment can be to gains. The right pair of lifting straps will be a game changer when it comes to enhancing every single lift for performance.
Harbinger DuraHide Real Leather Lifting Straps
Harbinger DuraHide Real Leather Lifting Straps are made from high quality leather for maximum traction on the bar and no added bulk to hurt your grip or any functional movements. The tri-layered design helps maintain shape and prevents tearing and the extended 21’’ of length allows for a stronger wrap on the bar. These lifting straps are a re-engineered version of a classic strap and will seriously help promote grip for those big lifts and are great for any lifting you do. From a trusted company by athletes everywhere, these lifting straps are another example of a great product from them.
Harbinger DuraHide Real Leather Lifting Straps are made from high-quality leather for the best traction. The tri-layered design helps maintain shape and prevents tearing.
Pros
High-quality material makes these very durable and great for maximizing your lifts
The tri-layered design is great for maintaining shape and for performance
The extended bit allows for a stronger wrap for your wrists
From a reputable and honest company
Cons
Can feel a little thin compared to others
The edges feel a little sharp
Price: $18.06
Best Weightlifting Straps For Deadlifting
Those who deadlift know the strain this exercise puts on every part of your body. Having the right pair of lifting straps can greatly benefit your deadlift by providing assistance so you can lift monster weight without feeling vulnerable.
Serious Steel Fitness Figure 8 Straps
Serious Steel Fitness Figure 8 Straps are a top choice by serious powerlifters and strongmen due to their high-quality design and material, matched by ease and comfort. These straps come in three sizes: 60cm, 70cm, and 80cm and are Strongman tested at 1,000 lbs. Ideal for max deadlifts, shrugs, and any heavy pulling, the extra stitching provides real reinforcement and is great for serious abuse. The versatility of these straps allow for any grip, as some lifters like the straps under their index finger or pinky finger, and others prefer it to the outside of their hand. From a great company who cares about their products in Serious Steel, this lifting straps are a top choice for a good reason.
Serious Steel Fitness Figure 8 Straps are a top choice for powerlifters and strongmen given their high-quality material and comfort. These versatile figure 8 straps are perfect for max lifts by providing great reinforcement.
Pros
Serious reinforcement for performance and big lifts
Can hold up to 1,000 lbs. for your training
Comfortable and versatile for any grip of choice
From a reputable and great company in Serious Steel
Cons
Can be a bit stiff and tough to use with under hand grips
Price: $23.99
Best Weightlifting Straps For Powerlifting
Powerlifters know the feeling of lifting heavy weight in order to hit those PRs. The right pair of lifting straps can provide comfort knowing you are supported under so much weight.
Serious Steel Fitness Figure 8 Straps
Serious Steel Fitness Figure 8 Straps are a top choice by serious powerlifters and strongmen due to their high-quality design and material, matched by ease and comfort. These straps come in three sizes: 60cm, 70cm, and 80cm and are Strongman tested at 1,000 lbs. Ideal for max deadlifts, shrugs, and any heavy pulling, the extra stitching provides real reinforcement and is great for serious abuse. The versatility of these straps allow for any grip, as some lifters like the straps under their index finger or pinky finger, and others prefer it to the outside of their hand. From a great company who cares about their products in Serious Steel, this lifting straps are a top choice for a good reason.
Serious Steel Fitness Figure 8 Straps are a top choice for powerlifters and strongmen given their high-quality material and comfort. These versatile figure 8 straps are perfect for max lifts by providing great reinforcement.
Pros
Serious reinforcement for performance and big lifts
Can hold up to 1,000 lbs.
Comfortable and versatile for any grip of choice during your training
From a reputable and great company in Serious Steel
Cons
Can be a bit stiff and tough to use with under hand grips
Price: $23.99
Best Weightlifting Straps For Durable Grip
Lifting straps should provide a grip that is strong but also durable. The right material and design can ensure your grip is everything you want.
Harbinger Big Grip No-Slip Nylon Lifting Straps
Harbinger Big Grip No-Slip Nylon Lifting Straps are another great option for those who don’t want the leather straps. With 5mm of neoprene padding, you can hold proper positioning with maximum cushioning during your lifts. The longer strap and heavy duty nylon offer a serious boost to your grip strength, along with the Dura-Grip rubber for added assistance. Heavy duty stitching allows for increased durability and the steel buckle worn outside the wrist allows for full adjustability with a one size fits all product. Another quality product, these lifting straps will have great effects on your grip strength.
Harbinger Big Grip No-Slip Nylon Lifting Straps have 5mm of neoprene padding for better positioning and comfort. Heavy duty stitching increases durability and the steel buckle is great for adjustability.
Pros
They offer a firm grip while still allowing for versatility
Great adjustability with a one size fits all product for performance
Great for grip and provide less fatigue on your wrists during training
Cons
Not the most comfortable material
You can’t adjust once put around the bar
Price: $19.99
Best Weightlifting Straps For Functional Fitness
While lifting big for PRs and serious gains is great, those into functional fitness can also benefit from lifting straps. Any exercise can be supported as you provide for only the best when it comes to training for functionality and everyday life.
WARM BODY COLD MIND Wrist Straps
WARM BODY COLD MIND Wrist Straps are a great option designed by a real champion weightlifter in Oleksiy Torokhity. Great for multifunctional use, these lifting straps put an emphasis on comfort and safety for bigger lifts. With 22’’ of length and being 1.6’’ wide, the dual stitching prevents any tearing. Made from cotton, neoprene, and natural leather, these lifting straps can withstand any training sessions and will give you a much better feeling on the bar. Able to absorb sweat, it won’t irritate your skin and you won’t experience slippage during those grueling workouts. Great for all types of training, WARM BODY COLD MIND does a great job in producing a solid pair of lifting straps for functional fitness.
WARM BODY COLD MIND Wrist Straps are a great option for multifunctional use. Dual stitching prevents any tearing and cotton, neoprene, and natural leather offer great comfort.
Pros
Great grip provides the ability to perform a number of functional movements
Solid and sturdy material is great for performance
The dual stitching is nice to prevent tearing
Cons
They do tend to slip when you get to higher weights
They can be slightly uncomfortable
Price: $13.99
Benefits Of Lifting Straps
What you’ll find by using these lifting straps are some really great benefits that can enhance your lifts beyond belief. Benefits of using lifting straps include:
Enhanced grip: Provides better grip around the bar for less
slippage and more ease with big lifts.
Comfort and versatility: Offers a snug fit while still providing comfort and versatility for a variety of workouts.
Heavier lifts: With extra assistance, you will lift heavier and really see that desired muscle growth (1).
Reduced injury and excess pain: Having extra support will limit the amount of pain and work to reduce any injury that could arise (2).
Differences Between Lifting Straps & Wrist Wraps
A common question asked is about the difference between lifting straps, or wrist straps, and wrist wraps. While they may look similar and are built and designed to a similar capacity, the differences are important to note, especially dependent on your individual goals.
Wrist wraps are used to provide support around your wrist while lifting. This could be for a number of reasons, but more often than not it is great for those rehabbing an injury, or those who know their wrist is slightly more vulnerable to injury and pain.
Check out our list of the Best Wrist Wraps for great lifting products!
Lifting straps, or wrist straps, are not so much about protection as they are for enhancing your grip as you increase weight. Used as a way to provide support when your grip fails, these will enhance gains and work to really challenge your muscles to grow.
How We Choose
When looking at the best lifting straps, there are certain things we look for when putting this list together. It is important to have only the best when it comes quality and durability for you want your straps to be taken care of for long term use. Comfort and versatility is also very important as you seek the best out of support for your lifts. An uncomfortable strap can cause discomfort that can hinder your lifts. Lastly, we look at price. We know fitness equipment can get expensive and we look for the best options at affordable prices so you can maximize all your gains.
FAQ Section
What are the best lifting straps?
Serious Steel Fitness Figure 8 Straps. These lifting straps are a top choice by serious powerlifters and strongmen due to their high-quality design and extra reinforcement. Easy to use and comfortable, these lifting straps are great for your overall needs when it comes to lifting big weight.
Will lifting straps help improve my grip strength?
While lifting straps may help improve your grip strength slightly, their intended goal is to provide an extra layer of support if your grip fails or slips during a lift. Do not rely solely on lifting straps for grip strength and instead work on grip strengthening exercises so as you increase in weight, you may not need to use lifting straps as much.
Will lifting straps help improve my overall technique?
A common mistake when using lifting straps is that people will yank the bar off the ground. This will promote poor form and will allow you to lift more weight than you actually could when using a raw grip. Don’t rely on lifting straps to improve form, but use them wisely to enhance your ability to lift more while focusing on improving your technique in other ways.
Can I use lifting straps in competitions?
Lifting straps are not allowed in competition, but wrist wraps are. This is why using lifting straps in your training should be done sparingly as you should also use your raw grip to get a better sense of just how much you can lift.
Wrap Up
Lifting straps are perfect aids to help with those big lifts and provide that extra grip strength for whatever lift or challenge lies ahead of you and your workout. Great for helping lift more, build muscle, offer comfort and versatility, and really work to prevent injury, lifting straps are useful aids to have in your gym bag. Check out our list above and find a great pair of lifting straps to boost your bodybuilding goals today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Hori, Naruhiro; Kawamori, Naoki; Chiu, Loren Z. F. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Weiss, A. K.; Tsai, H. H.; Puffer, J. C. (2002). “Bilateral Wrist Pain- Weightlifter” (source)
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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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Mir Mostafa Javadi Completes Unofficial World Record Of 208kg Clean & Jerk
Mir Mostafa Javadi posted a video completing a lift that would qualify as a world record in competition.
Mir Mostafa Javadi is not a name that you might have heard before but that will change moving forward. On Monday, the Iranian weightlifter posted a video on Instagram showing off his incredible strength. Javadi completed a 208kg (458.5lb) clean & jerk, which is an unofficial world record.
This lift is a single kilogram more than the world record currently held by Lu Xiaojun. The lift can be seen below and if you navigate through Javadi’s page, this is not the first time he has impressed with a lift. In his caption, Javadi kept it nice and simple.
“208kg clean and jerk1kg above the world record✌️✌️?”
Mir Mostafa Javadi has completed a 260kg (572lb) back squat and a 147kg (323.4lb) snatch as well. This lift proves that he has what it takes to compete with some of the best and Javadi might not be flying under the radar anymore.
At 18 years old, Javadi set a Junior Iranian record by snatching 154kg (339lb) at the 2019 Asian Weightlifting Championships. He placed sixth overall at the event. This was his first International competition and competed at the 81-kg division. Javadi returned to the same competition in 2021 in the 73-kg division. He was able to place fifth overall and even earn a medal. Javadi finished third in the snatch behind Yuan Chengfei and Shi Zhiyong.
It is unknown when Javadi will compete again but this is a good sign if he is looking to overtake Xiaojun’s world record. To complete this lift in the way that he did was impressive. When thinking about the weight, it makes even more eye-opening.
The 2022 World Weightlifting Championships will take place in Chongqing, China. This could be a chance for Mir Mostafa Javadi to stop on stage and show what he can do. If he attempts to break a world record, there will be plenty of eyes on the competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
This Fraser Wilson Workout Will Get You Toned & Shredded
This workout from Fraser Wilson is one to give you that desired physique for others to envy.
Fraser Wilson is a fitness influencer and YouTuber creating content and inspiring others to get fit and look great. With a shredded aesthetic, he is proof of what hard work can do when you put your mind to it and grind in the gym.
When it comes to working out, finding the right routines can be challenging. So many exist online and our brains swirl with every exercise we have ever done. But knowing the right approach and which exercises pair well together can be challenging and while this task may seem quite daunting, it is most certainly not impossible. Looking to professional athletes, bodybuilders, and fitness influencers can be great when trying to put together a routine. Knowing the ins and outs of the right approach can prove very beneficial when it comes to all your gains.
Fraser knows just how hard it is to get that shredded aesthetic but this workout is one to give you the best chance at mimicking what he does to stay toned and fit.
Full Name: Fraser Wilson
Weight
Height
Date Of Birth
150-160 lbs.
5’9’’
11/12/1996
Profession
Era
Nationality
Social Media Influencer, YouTuber
2010
American
Fraser Wilson works with others to design and program workouts to get you shredded so you look and feel your best. With his own website, as well as content on Instagram and YouTube, Fraser knows exactly how to engage and educate others on fitness so they can look and feel their best.
About Fraser Wilson
Fraser Wilson began training in his late teens as a way to build confidence and find an outlet to express himself. He soon found that the gym was perfect when it came to stress relief and he began to find a new level of confidence. Once this happened, he began growing a following on social media, creating workout content and sharing his passion with others. With millions of people following him on Instagram and YouTube, Fraser has created a successful platform for others to find the right workouts so they see great gains. His programs on his website are perfect for those looking for a change so they can look as good, if not better, than Fraser himself.
Fraser Wilson Training Routine
Fraser focuses on one muscle group per day in efforts to increase strength and size, but also continues to tone and sculpt his physique. By offering a variety of exercises, he works to challenge his muscles in unique and different ways to get the most out of each and every workout. He also makes sure to warm-up properly to get those muscles primed and to stretch after as he seeks the best for his growth and recovery. Working with different amounts of weight also allows Fraser to continue to put on strength and size, but also work on toning and balancing out those muscle to not suffer from any imbalances.
Day #1: Back Workout
Exercises
Sets
Reps
Bodyweight Pull-Up
3
Until Failure
T-Bar Row
3
8
Straight Bar Cable Pulldown
3
10
Wide-Grip Cable Pulldown
3
10
Rack Pulls
3
8
Single Arm Cable Row
3
12
Day #2: Shoulder Workout
Exercises
Sets
Reps
Seated Dumbbell Overhead Press
3
10
Dumbbell Lateral Raise
3
12
Alternating Dumbbell Front Raise
3
12
Smith Machine Overhead Press
3
10
Reverse Pec Deck Machine
3
10
Face Pulls
3
8
Day #3: Chest Workout
Exercises
Sets
Reps
Incline Dumbbell Bench Press
3
10
Smith Machine Bench Press
3
10
Cable Crossover
3
12
Barbell Bench Press
3
10
Push-Ups
3
Until Failure
Day #4: Legs
Exercises
Sets
Reps
Seated Leg Extension
3
10
Dumbbell Goblet Squat
3
10
Barbell Lunge
3
12
Hamstring Curl
3
10
Leg Press
3
10
Standing Calf Raise Machine
3
15
Donkey Calf Raises
3
15
Glute Cable Pull
3
10
Day #5: Arms
Exercises
Sets
Reps
Triceps Pushdown
3
10
Dips
3
Until Failure
Seated Dumbbell Curls
3
10
Single Arm Cable Triceps Extension
3
10
Standing Barbell Curl
3
10
Preacher Curls
3
8
Skullcrushers
3
10
Featured Supplement For Continued Gains
When it comes to seeing huge gains and making sure you get the most out of a great training routine, having a solid supplementation plan is essential. While a healthy diet and solid training program can work wonders for your gains, it is important to have the right supplements paired together so you see continued gains every single day. Something like a protein powder is perfect for ensuring growth and recovery while an intra-workout supplement is perfect for those mid-workout needs. Of course, others like creatine, mass gainers, fat burners, and multivitamins will offer a wide array of benefits so you see all those gains you want most.
However, a pre-workout supplement can seriously affect your energy levels and provide for pumps, offering a great pre-workout boost to tackle any workout that comes your way.
Transparent Labs PreSeries BULK
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Backed by science with clinically effective dosages, Transparent Labs BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
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Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workouts for more great pre-workout supplements!
Wrap Up
This workout from Fraser Wilson is perfect for achieving all your desired goals and making sure you get the most out of each and every day. Your gains matter and looking to those who know what they’re doing can greatly affect everything you’re trying to do. Toning and sculpting a shredded physique can be challenging, but it is not impossible. This workout from Fraser Wilson is exactly what you need for that shredded physique others will most certainly envy.
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 Fraser Wilson Instagram
These Are The 8 Best Exercises For Back and Neck Pain
Neck and back pain can derail the workout program of even the most disciplined athlete. Pain in these areas is rarely a direct result of lifting, but rather from spending too much time behind a desk and steering wheel.
Sitting causes our hips and hamstrings to tighten, producing muscle imbalances that manifest themselves in neck and back pain. Pain in those areas also is a byproduct of car accidents, which have become more prevalent in the last decade because of smartphone use and increased distracted driving. One 2017 study found that the rate of back and neck pain grew each year from 2004 to 2011, a trend that likely has continued.
That’s why it’s important, regardless of one’s history with neck and back pain, to undergo daily movements that counteract hours of daily sitting. Think of such a routine as prehabilitationor “pre-hab,” movements to avoid the injuries that might require rehab.
Here’s are eight moves that can keep you from enduring neck and back pain and missing workouts.
Cat/Cow
What it does: This two-part yoga movement improves flexibility to the lumbar and cervical spine (neck and back).
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into the cow position. Lift your chin and chest and gaze forward. For the cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 of each move.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Pelvic Tilt
What it does: This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain.
How to do it: From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. You should feel a stretch in the lower back. Be sure to move from the hips; don’t thrust from the crotch. This also can be done with hands on the small of the back for more of a stretch.
How many? 2 sets of 10.
Child’s Pose
What it does: The familiar yoga resting pose is effective for stretching out the shoulders, which hunch over from too much sitting and contribute to neck pain.
How to do it: From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip–width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.
How many? Hold the pose for 30 seconds, pause for 10, and hold for another 30 seconds. Repeat.
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Back Extension
What it does: It works the lower back, hamstrings, and glutes
How to do it: Life facedown and stretch your arms out alongside your ears. Squeeze your glutes and use your core to lift your shoulders, chest, and feet. Squeeze your shoulder blades together and pause at the top for two seconds. Repeat for a set of 10.
How many? Two sets of 10
Plank Superman
What it does: This builds core strength and stability while realigning the body from too much sitting.
How to do it: Start in plank pose with hands underneath the shoulders and head in line with your spine. Raise your right hand and left foot, maintaining a flat back. Hold for 5 seconds. Lower and switch sides.
How many? 2 sets of 10 reps on each side.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.