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3 Single Leg Exercises You Should Be Doing
Squats and deadlifts are a leg day’s bread and butter, with single leg work typically an afterthought. The general (albeit, misconstrued) consensus labels unilateral exercises as nothing more than light accessory work. That said, single leg strength training offers a myriad of benefits.
Benefits of single leg exercises:
1. Minimal stress on the spine. You don’t have to load a barbell behind your neck and squat to grow bigger, stronger legs. With the average lifter not having the prerequisite mobility to perform barbell squats, the lower back often suffers. Many single leg exercises bypass the low back and put all (if not, the majority) of the load directly to your legs.
2. Correct imbalances. You’re always going to have imbalances to some degree. While bilateral lifts like squats and deadlifts allow you to see imbalances, unilateral exercises allow you to address or correct them. You’ll typically favour one side during a bilateral lift, thus placing more stress on your dominant side. This expands the strength gap between limbs and further exacerbatesthe imbalance. Single leg or unilateral exercises allow you to put the same amount of stress on each leg, every rep of every set. Thus overtime, “evening out” your imbalances.
3. Balance/coordination. Minimizing your base of support (i.e. standing on one leg vs. two) challenges your balance and proprioception.
4. More loading potential to your legs. The ceiling of loading potential (how much weight your legs can handle) is higher to a certain degree given the fact that the common limiting factor during lower body lifts is the lower back. With the limiting factor disassociated, you can load more potential weight directly to your legs.
5. Mobility. Single leg training increases your strength and mobility simultaneously. Just the act of doing single leg exercises will make your mobility better overtime.
3 Single Leg Exercises You Should Be Doing
It’s common to develop a love/hate relationship with these movements. You’ll love the gains, and probably hate actually doing them. Then again, anything worth gaining is worth earning.
Here are three single leg exercises you should be doing.
1. Single Leg Squat
You can think of the single leg squat as a really strict step-up. The difference is you’re placing all of the emphasis on one leg with no assistance from the other.
During step-ups, it’s common to “spring up” with the back leg and use a bit of momentum to step onto the box. With single leg squats, you stand on top of the box and “squat” down with your top leg. As you reach the bottom of the movement, tap your heel to the floor merely for depth indication and push solely with your top leg.
How to do it:
• Stand on a box or bench or other riser. Be sure to stand near the edge of one side to allow your free leg to reach the floor.
• Hold two dumbbells or a plate.
• Keep your left leg straight and off the box to the side.
• Squat down with your right leg and bring your arms forward to shoulder-height.This adds an element of core work and helps you counterbalance.
• Tap your left heel on the floor and push back up to your starting position using only your right leg.
• Do 6-12 reps and repeat on the left leg.
I prefer single leg squats over the infamous pistol squat for a number of reasons:
i) You don’t need to keep your free hanging leg parallel to the floor (which has no added benefit at all and usually encourages poor posture during the exercise)
ii) It’s easier to maintain a neutral spine throughout your set
iii) You can overload the movement to a higher degree than pistol squats
2. Skater Squat
The skater squat is basically a reverse lunge on steroids. Rather than bringing your back foot to the floor, you keep it elevated and tap your knee to ground before squatting back up.
How to do it:
• Hold two dumbbells and stand on your right leg with your left leg bent.
• Have a balance pad underneath your left leg (you can use a pillow or yoga block if you don’t have one).
• “Squat” down with your right leg and raise your arms to shoulder-height to counterbalance and engage your core.
• Tap your left knee to the pad and squat back up using only your right leg.
• Do 8-12 reps and repeat on the left leg.
As with some of the more advanced single leg progressions, the skater squat can initially have a steep learning curve. That said, you can scale it back using some upper body assistance as shown below.
3. Single Leg RDL
The RDL or Romanian Deadlift has been long been regarded as one of the primary lifts to strengthen the posterior chain (low back, hamstrings, and glutes). The single leg variation adds to it’s awesomeness by increasing glute and hamstring involvement.
Typically, you would perform the single leg RDL holding a kettlebell or dumbbell in one hand while balancing on the opposite leg (this is called contralateral loading). That said, you have an array of variations at your disposal.This is just one of many.
How to do it:
• Stand with a kettlebell or dumbbell in your right hand.
• With your left leg slightly bent, hinge forward while reaching back with your rightleg.
o Quick tip: Your back leg and torso should be one straight line and move as one unit to avoid hyperextending the lower back. Think hinging in unison as opposed to just kicking your leg back.
• Have your left arm out to the side to counterbalance.
• Reach straight down with your right arm (as opposed to reaching forward past your feet).
• Squeeze your left glute by applying force through your heel and come back up to your starting position.
Summary
Single leg exercises are more than just light accessory work after your squats and deadlifts. Load them heavy for bigger, stronger legs sans the nagging low back pain that can often be associated with the barbell lifts.
Dennis James Answers: Is The Men’s Open Bodybuilding Talent Pool Shrinking?
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Dennis James shares his thoughts on the future of Men’s Open bodybuilding in the wake of so many new and growing divisions.
When it comes to excitement, Men’s Open bodybuilding is still king in terms of popularity. It’s always the featured event, it always has the highest prize money, and it always gets the most talk from fans. But with so many new divisions offering athletes different kinds of physique goals – will we see a shrinking of the talent pool of athletes interested in Men’s Open? In our latest GI Exclusive, Dennis James breaks down his analysis of athlete interest in Men’s Open in the coming years.
Whenever a new division enters the IFBB arena, there are those that speculate if it could become the new most popular category. Nothing has ever toppled the Men’s Open division. It may be true that there is too much history and “freak factor” excitement to ever topple Men’s Open for fans. But the bigger question is not about fan interest but athlete interest. With so many divisions to choose from – will we simply have less Men’s Open bodybuilders competing?
We asked this to Dennis James in our video conversation from 2020. James is a former pro bodybuilder and current coach and commentator for the sport. Due to this he has his ear to the ground regarding upcoming talent in bodybuilding. That’s why we asked him what his thoughts were for the future of Men’s Open – from an athlete roster perspective.
At this moment in time, Dennis James is not concerned with Men’s Open bodybuilding dwindling in the future. In fact, he thinks that the recent negative criticism Men’s Open has been getting will be fuel for a new generation to prove themselves. So perhaps we’ll actually have an influx of more, or at least perhaps hungrier, athletes competing in the Men’s Open division.
Dennis James may very well be correct about that assessment. He also notes that Men’s Open has always been the most challenging category to compete in – and it never stopped athletes before. The difference now, of course, is there are a wider number of options available. That mixed with an increased focus on health with each passing generation – could the Men’s Open one day (much further down the line) dwindle similar to Women’s Open? Not from lack of fan interest but simply lack of athletes who wouldn’t rather do a different division.
For now it’s impossible to say. It’s already confirmed that some divisions have many more athletes than Men’s Open. Men’s Physique or Bikini, for example, have an extremely large pool of athletes year after year. Men’s Open is comparatively smaller – but it never needed to be 100 pros strong. The problem would be if it dips to such a low point that there aren’t enough competitors on the stage. At this point in time that’s not the case – but what will the sport look like in 30 more years?
You can watch Dennis James go into full detail about his predictions for Men’s Open in our latest GI Exclusive interview segment above!
Chris Bumstead Shows Some Insane Legs Ahead of the Olympia
In preparation for the 2021 Olympia, Chris Bumstead has developed some insane legs.
In bodybuilding it’s sometimes the one with the best legs that can conquer a show. Chris Bumstead appears to be taking this adage to heart as he’s built some incredible legs. Bumstead revealed his vastly improved wheels in a recent post to his social media.
It can be hard to tell what body parts can win a bodybuilding show. Every athlete has a particular gift that allows them to shine on stage. For Chris Bumstead it’s his undeniably well balanced and symmetrical physique.
The Classic Physique Olympia champion dominated the competition at the 2020. While there were still questions remaining about whether or not he could defend his title, Bumstead made it abundantly clear that he would likely rule over the division for years to come.
But Chris Bumstead isn’t content with just being a great champion. It’s clear that Bumstead wishes to leave no stone unturned to be the greatest Classic Physique champion ever.
Incredible Legs
His most recent Instagram post has the bodybuilding world buzzing. Ahead of his title defense at the 2021 Olympia, Chris Bumstead has been building up his legs. Bumstead has cultivated some incredibly impressive wheels that easily outshine any other bodybuilder in the division.
Same, same this year. Just better??
It should come as no surprise that Chris Bumstead has built some impressive legs. His training heading into the 2021 Olympia looks to be be paying off.
Well damn this hack squat was a lot heavier than expected, I almost tapped out until I saw @mattjansen8running over to save my life for another rep?
What do you think of Chris Bumstead and his newly developed legs?
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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.
Devon Larratt To Replace Eddie Hall In Match Against Hafthor Bjornsson
Hafthor Bjornsson has a new opponent and it is arm wrestler Devon Larratt.
Hafthor Bjornsson has a new opponent. The news broke on July 25 that Eddie Hall would have to bow out of his boxing match against Bjornsson after suffering a torn biceps. Since that day, there was plenty of speculation on who would replace Hall in the fight. On Monday, we got our answer.
Matt Rhodes announced on his Instagram and YouTube page that arm wrestler Devon Larratt would replace Hall and take on Bjornsson in the ring. The fight will take place in Dubai on Sept. 18.
“Some rumours Devon has experience from his special forces career. He’s also been training with @mrlennoxlewis! What’s your thoughts?!”
Devon Larratt will enter this bout at 46 years old. He has a competitive arm wrestling record of 53-8 since making his debut in 1999. There is a strategy when arm wrestling and the same can be said about boxing — even though it is in different ways.
Larratt will not enter the fight blind. He has been training with Lennox Lewis and will be in a position to compete come fight night.
When looking at this matchup on paper, Bjornsson seems to have a bit of an edge. He stands at 6-foot-9 compared to Larratt, who is 6-foot-5. Bjornsson is about 51 pounds heavier and 14 years younger than Larratt. Bjornsson has a couple exhibition fights under his belt against Steven Ward and Simon Vallily. Larratt is used to head-to-head competition but it is in the sport of arm wrestling and not boxing.
This boxing match will take place the night before World’s Ultimate Strongman contest, and the first-ever strong woman competition. The undercard for the night will have CrossFit Games veterans Josh Bridges vs. Jacob Heppner and powerlifter Stefi Cohen vs. Avril Mathie.
The match between Bjornsson and Hall has not been rescheduled just yet. If social media is any indication, it could happen once Hall is healthy. He has been posting updates on his Instagram page throughout rehab performing different boxing exercises. Until that time comes, Bjornsson will continue to gain experience and Larratt is the next opponent on the list.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Which Upright Row Alternative Is Best For Gains?
The upright row is a great exercise, but some of these alternatives can really help advance your gains.
The upright row is a great exercise to develop strength and size for your back and shoulders, but also targets other muscles as well. The benefits associated with this great exercise go far beyond what we could imagine for a good pulling exercise and has its own share of advantages when it comes to our training and performance.
While this exercise has its fair share of struggles when it comes to proper form and nailing down the exact motion, once done, it can be a huge benefit to your gains. While the risk of injury may be higher for those who engage in the stress of shoulder movements, with good technique and a will to learn, the benefits are too great to ignore.
The benefits of strong shoulders should not be overlooked and as essential points of connection for our arms to our trunk, strong shoulders should be a priority. Able to assist in functional movements, the real-life benefits translate into the gym as you lift heavier weights with chest and back exercises. Preventing injury is key for keeping you in the gym and strong shoulders can enhance your confidence so those gains never stop and you feel good while looking good.
What Is The Upright Row?
The upright row, when done safely and effectively, can really develop that strength and size you want to see in your back and shoulders. This exercise is important for any lifter looking to help alleviate pain, as well as avoid asymmetry, for those of us in the bodybuilding world know that symmetry is everything.
The upright row will effectively work your deltoids, traps, biceps, back, and biceps, to give you a great upper body exercise full of awesome benefits (1).
Benefits of Upright Row
The benefits of the upright row go far beyond what you might expect. It will increase shoulder strength and hypertrophy by recruiting a variety of muscles around the shoulder joint. While developing maximum strength, you will notice your ability to press and pull seriously become stronger aspects of your workouts. On top of shoulder growth, your traps will see strength gains which will help with those compound exercises like the deadlift and squat. Since the movement is similar to a clean and snatch, any lifter looking to replicate this motion will find success while supplementing with the upright row. The strength and explosivity required will be there and you will find it easier to clean and snatch heavier weight.
How To Perform The Upright Row
With your feet around shoulder width apart, hold the bar facing down, with your hands in a closer grip. With your arms extended down and elbows slightly bent, find your starting position as the bar touches your quads. Keeping the bar close, bring the bar up to your shoulders, bringing them to about chest height. Hold for a moment then slowly lower back to the starting position and repeat for your desired number of reps.
Best Alternatives For The Upright Row
These alternatives are great exercises to supplement when looking for a good variation that will provide the same benefits as the upright row while also changing up your workouts to target your muscles differently.
Dumbbell Upright Row
The dumbbell upright row is a good alternative to use with the absence of a bar. This allows for independent movement since each side is worked isolated from the other. This may be more comfortable of a position for you and can work to fix any imbalances caused by other workouts. The movement is the same only using one dumbbell and this can effectively target each side for its own respective needs without causing any extra discomfort for your often times vulnerable shoulders.
Cable Face Pull
Cable face pulls are great for improving posture, as well as helping to build those upper back muscles, in particular your traps, delts, and rotator cuff. These muscles, when strong and stable, can help break through any plateau. The dreaded training plateau is real but with the benefit of those big, strong shoulders and traps, any difficult exercise may just get a little easier. This can also work to enhance balance to aid in those big lifts that require solid grounding and more advanced movements.
Lateral Raises
A staple shoulder exercise, the lateral raise is a good alternative to try, for while the movement may seem opposite to the upright row, meaning up and down switched to side to side, it can really enhance shoulder growth and development making any movement involving the shoulders much easier. These will work to increase pulling and pushing performance for sport specific movements or every day functionality, and works the smaller stabilizer muscles that are often times overlooked.
Farmer’s Carries
Farmer’s Carries are the ultimate exercise to enhance posture and promote better breathing patterns and serves as a really great alternative to the upright row. These will force your shoulders to stay back and your spine to stay neutral to avoid any uncomfortable feelings with the exercise. Since your chest is more elevated, your breathing will be easier so you can nail down better patterns for more advanced exercises. As a great strength and conditioning exercise, Farmer’s Carries allow you to lift a heavy load while giving your cardio a bit of a boost.
Single Arm Kettlebell Upright Row
Similar to the dumbbell upright row, the single arm kettlebell upright row is a nice variation when you don’t have a bar but works well for those seeking maximum range of motion and muscle growth. Targeting similar muscles, it really gets to the core of the issue when it comes to shoulder health and back growth by giving you a different grip to work with on top of a great accessory fitness tool in the kettlebell.
Check out our list of the Best Kettlebells for amazing kettlebell products!
Wrap Up
The upright row is perfect for developing strength and size in both your back and shoulders, while also working to give those stabilizer muscles a nice boost for growth. Simple and convenient, nailing down proper form is key to avoid injury but you won’t be disappointed with the results. These alternatives will really work your muscles the same and provide for good benefits while also adding variety into your workouts. Give these exercises a try and really feel the gains you know you’ll love.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, Brad; Kolber, Morey J.; Haimes, Jonathan E. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Best Powerlifting Gym Bag: King Kong Apparel CORE35 Review
Designed for lifters, this gym bag is exactly what you need to look good and see gains in the gym.
Product Overview
When looking to maximize our gains in the gym, we all have certain products and equipment to help us. Supplements like pre-workout and protein powders ensure our nutrition stays on point to see energy, growth, and added recovery. A weightlifting belt and lifting straps keep us strong and stable during those big lifts so we stay away from injury. But too often do we neglect one important piece of our weightlifting journey. A gym bag is essential, and a high-quality one at that, to transport all of these important elements of our health and training into the gym with us. King Kong Apparel CORE35 is the right gym bag for you to see those gains you want most inside and out of the gym.
To neglect a bag that offers style and comfort, and of course space as you flaunt that shredded physique into the gym, would be a terrible disservice to you. When looking for a great gym bag, look no further than to King Kong Apparel as this bag offers everything you could ask for in terms of comfort, space, versatility, and style. One sure fire way to ensure a quality lifting partner, this bag will give you support every time you sling it over your shoulder. Be the one others will envy when you show off not only a toned aesthetic, but stylish gym bag.
King Kong Apparel CORE35 is a high-quality gym duffel bag designed to support all your needs. Durable and lightweight, while also providing space and comfort, this bag is perfect for any gym day.
King Kong Apparel was founded in 2011 with the idea to make the most functional gym bag while still being of the highest quality so athletes everywhere never had to worry about their bags. By working to reinvent the vision of what a good gym bag is, King Kong challenged the status quo and successfully put top tier products on the market. Valuing intelligence, performance, and community, King Kong seeks to better the lives of their consumers by giving them gear that works for their benefit only.
King Kong Apparel CORE35 Highlights
The CORE35 is a high-quality gym duffel bag made to support any and all of your needs. Designed for lifters and made for maxing out space so you fit all the essentials into your bag, you may have just found your new lifting partner, and an incredibly loyal one at that. The CORE35 was designed to solve all your packing problems so you can pack your bag with ease. The CORE35 holds a capacity of 35L (9.2 gal) with the following dimensions: height of 28cm (11’’), width of 45cm (18’’), and a depth of 28cm (11’’). This ensures everything you need for that grueling workout or off-day recovery fits snug to not ruin anything and cause you headache and discomfort as you lug it around. King Kong sought to make the most functional bags around and with the CORE35 they did that and much more.
Product Features
Design
King Kong CORE35 has many amazing features that set this bag apart from its rivals. When it comes to your lifting belt, the days of cramming it into your bag are over. With the loop around design, you can secure your belt around the bag to save space inside, have easy access, and allow it to maintain that vital curve. Along with the belt, this bag holds up to two pairs of shoes so you can have the option to switch up shoes depending on the given exercise. Multiple external and internal compartments are perfect for storing gear, including an internal shoe compartment and a 13’’ internal laptop sleeve. And of course, an easy access compartment for your bottle or shaker ensures proper hydration throughout.
Quality
The overall quality of this bag is very high. The outer material is tough, durable, and lightweight while also being water resistant and easy to clean, and the inner ripstop nylon lining is incredibly tough. If you wanted, you could throw this bag around the floor, pull the belt in and out, and it would still hold its shape with continued longevity. There is a lifetime warranty and King Kong will fix any manufacturing defects during the practical lifetime of the bag, although any defects are unlikely to happen.
Price & Effectiveness
King Kong CORE35 is a high-quality and top tier gym bag able to hold all your equipment and withstand repeated abuse of always being in the gym. This bag comes in two sizes available, 35L and 51L, and in three colors: Black, Desert, and Charcoal.
Pros
Stores belt on the outside
Huge internal capacity
Multiple compartments for all your gear
Great quality and durability to ensure longevity
Cons
If your shoes are larger than US size 13 Mens, then the CORE51 with its larger shoe compartment is a better match for you
Price: $129.95
Overall Value
King Kong CORE35 is a great gym duffel bag to tackle any and all of your needs. Able to fit all your equipment and added gear, the headache of trying to make everything fit is over. King Kong knows the needs of athletes and sought to make the most functional gym bags around and all expectations were exceeded. What you are really getting is a high-quality gym bag with tons of space and great durability from a company who cares deeply about putting the best product out there. Check out King Kong Apparel CORE35 to look good and feel even better as you flaunt your stuff in the gym.
Shop King Kong Apparel CORE35 Here
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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.
Improve The Shape And Size Of Your Glutes With This Workout
It’s time to improve the shape and size of your glutes with this workout
Contrary to the common assumption, glute workouts aren’t just for women. If you have a muscular upper body and shredded legs, a flat rear can make you look awkward. Muscle symmetry and balance are important if you’re aiming for aesthetics.
When people talk about leg workouts, their primary focus is quads, hams, and calves. They completely overlook training their glutes. All pro athletes, male and female, work on their glutes in one way or the other.
1. Squats – 3 Sets 12 Reps
Squats are an overall leg builder. This is a compound exercise which can help in developing your glutes, hams, quads, and calves. Squats should be a staple in your leg workouts. This exercise has enough variations that you can try a new one every time you perform them.
For optimal results, you need to make sure you maintain a full range of motion while performing glute exercises. Going only parallel to the floor isn’t going to do anything for your butt. ‘Ass to the grass’ is the way forward.
2. Donkey Kicks – 3 Sets 12 Reps
Donkey kicks are an isolation exercise. All the tension is placed on your glutes during this exercise. There are two versions of this exercise which you can try. The first is the bodyweight version and the second is performing it on a leg extension machine.
You can start performing this exercise with body weight and as you get better you can switch to using weights on the leg extension machine. You need to have a strict form throughout the exercise otherwise you might recruit your hamstrings.
3. Barbell Hip Thrusts – 3 Sets 12 Reps
Glutes are the target muscle group for barbell hip thrusts. Lie down across a flat bench with only your shoulders on the bench and place a barbell on your thighs. Your feet should be placed flat on the floor so that your calves are perpendicular to the floor.
Try touching the floor with your butt at the bottom of the movement. Thrust your crotch upwards and try forming a bridge with your body. Hold and squeeze your glutes at the top of the movement. Return to the starting position and repeat.
4. GHD Hyperextension – 3 Sets 15 Reps
GHD (glute ham developer) is brought into the mainstream by CrossFit. This is an incredibly effective exercise if you want to develop the back of your legs. Keep your glutes tight throughout the exercise and flex them at the top of the movement.
If you don’t have an access to a GHD at your gym, you can use a flat bench for this exercise. Place your knees at the edge of the bench and ask someone to sit on your ankles. Hold onto some weights to make this exercise harder.
5. Reverse Abductor Press – 3 Sets 12 Reps
Reverse abductor press focuses on the outer sides of your rear. This exercise can also improve your hip mobility. Stand while facing the seat and place your feet on the foot rests and your knees against the knee pads.
Hold onto the seat to improve your range of motion. You need to establish a mind-muscle connection to make the most of this exercise. Don’t just go through the motions while performing the abductor presses. Hold and squeeze your glutes at the top of the movement.
Which is your favourite glute exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
REDCON1 Drops Sponsorship To Arnold Classic In Response To Recent Comments
REDCON1 has decided to drop sponsorship of the Arnold Classic following comments made by Arnold Schwarzenegger.
The 2021 Arnold Classic is set for Sept. 25 in Columbus, Ohio. Just weeks before the event, one of its biggest sponsors, REDCON1 decided to cut ties.
On Monday, REDCON1 announced that it will no longer be a sponsor for the Arnold Classic. This decision came after comments made by Arnold Schwarzenegger regarding anti-maskers amid the COVID-19 pandemic.
“After much deliberation, we have decided at REDCON1 to no longer sponsor the Arnold Classic or any of the Arnold events around the world,” Aaron Singerman, the founder of REDCON1, said in an Instagram post on Monday.
In a recent interview with CNN’s Bianna Golodryga, Schwarzenegger spoke out against people who do not wear masks during this time. Schwarzenegger referred to the anti-maskers as “schmucks.”
“There is a virus here,” Schwarzenegger said. “It kills people and the only way we prevent it is: get vaccinated, wear masks, do social distancing, washing your hands all the time, and not just to think about, ‘well my freedom is being kind of disturbed here.’ No, screw your freedom.”
These comments did not sit well with REDCON1 and this is why they have decided to make a move.
“Anyone who says “screw your freedoms” is un-American, and REDCON1 is a patriotic pro-freedom brand,” Singerman wrote in his caption on Instagram. “We support freedom of choice.”
This is a decision that will cause many to form an opinion. This includes Patrick Bet-David, who commented on Singerman’s Instagram post.
“Both your position and your approach is far and respectful,” Bet-David wrote. “Sometimes when a person is so distanced from what it meant for them to come to America as an immigrant, they forget the values and principles this great nation offered them. It sounds like that’s what’s happening to Arnold. A man that’s been on the walls of my military barracks and gyms for the last 25 years. Out of touch comment he made.”
Bet-David is referring to Schwarzenegger’s journey from Austria to become a bodybuilding icon who has also made an impact on the movie screen and in politics.
“A guy who had nothing and no advantages, who never made an excuse, and created tremendous success,” Singerman said. “He became an icon based on his work ethic, his charisma, and his grit.”
It will be interesting to see if other sponsors follow suit after the comments made by Schwarzenegger. The Arnold Classic is just five weeks away and it will have a bit of a different feel this year. Singerman finished by saying that they do not feel that Schwarzenegger should be cancelled.
“We don’t want Arnold censored or cancelled. We just can’t support his opinion with our dollars.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Enhanced Big Ramy Stack Review For Serious Gains
Is this supplement stack from Mr. Olympia Champion Big Ramy worth the hype?
A supplement stack is perfect for building muscle and aiding in all your goals, for it provides great supplements meant to be stacked together for the ultimate gains experience. While it often times is nice to pick and choose your own supplement for all of your needs, having a set stack already in place can alleviate the headache and give you the best chance at seeing the growth you want most. Enhanced Big Ramy Stack takes three of their amazing featured supplements from Mr. Olympia Champ Big Ramy and combines them into one stack absolutely worth trying.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Big Ramy Stack is a great supplement stack designed for all your workout needs. A protein powder, pre-workout, and fat burner will all work together to boost those bodybuilding and performance goals.
Enhanced Big Ramy Stack Highlights
Enhanced Labs team announced their newest stack, The Big Ramy Stack, which contains everything you need for lean muscle growth, fat loss and to unleash hell during your workouts. The Big Ramy Stack combines Enhanced Whey Isolate protein powder for muscle growth and recovery, Ramy’s Rage for pre-workout energy and performance, and ECA Shred for fat loss and appetite suppression. An Enhanced Shaker bottle is also thrown in at no additional cost!
Enhanced Whey Isolate Ingredients and Nutritional Information
Enhanced Whey Isolate is a 100% pure whey isolate that is free from lactose, soy, and fillers. In addition, trademarked DigeSEB digestive enzyme blend were added for better protein utilization within the body. And because building serious muscle mass takes a lot of protein, Enhanced Whey Isolate comes in a massive 3-pound container!
Check out more information about Enhanced Whey Isolate in our individual review here!
Ramy’s Rage Ingredients and Nutritional Information
Ramy’s Rage features a smart simulant matrix that will unleash your inner beast in a way that is muscle pumping and mind blowing. Ramy’s Rage uses novel stimulants like Dynamine, Theacrine, and Cocoabuterol to deliver explosive energy, laser focus and unstoppable endurance. Best of all, Ramy’s Rage doesn’t contain mega dosages of caffeine so there is no crash.
Check out more information about Enhanced Ramy’s Rage in our individual review here!
ECA Shred Ingredients and Nutritional Information
ECA Shred targets fat loss through five different pathways by burning fat, preventing fat storage, suppressing appetite, boosting energy and improving mood. The Enhanced Labs formulations team was able to make such an effective product because all the ingredients in ECA SHRED work synergistically with one and another. This allows the ingredients to work even more efficiently then taking them individually.
How To Take The Big Ramy Stack?
Before Breakfast
1 serving ECA Shred
Pre-Workout
1 serving Ramy’s Rage
Post-Workout
1-2 servings Enhanced Whey Isolate
Price & Effectiveness
The Big Ramy Stack contains 3 pounds of Enhanced Whey Isolate, 30 scoops of Ramy’s Rage, 30 servings of ECA Shred and an Enhanced Shaker bottle.
Pros
3 supplements for $107.97
Massive 3-pound protein container
Safe and non-hormonal
Clinically validated
Cons
No flavor options
Price: The Big Ramy Stack is offered directly from Enhanced Labs for $107.97. Enhanced Labs offers Free shipping ANYWHERE in the world.
If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Overall Value
Enhanced Big Ramy Stack is what you need to develop and build muscle, burn fat, and unleash hell during your workouts. Three great supplements paired together means you only get the best out of these products. A protein powder, pre-workout, and fat burner are the top supplements to use to see gains and with this stack, you get all three in one go. Give The Big Ramy Stack a try and watch your gains explode as these all work together for your benefit only.
If you have any questions about The Big Ramy Stack or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
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How To Turn Fat Into Muscle For That Desired Physique
Get rid of that unwanted fat and work on that muscular physique you can be proud of.
How often do you look at yourself in the mirror and wonder how you can turn that unwanted fat into muscle? It may seem pretty daunting. You’ve tried different diets, be them keto, intermittent fasting, paleo, or a host of others that claim to be the secret weapon to fat loss. You’ve done your research into supplements like fat burners or CLA supplements that can boost fat loss and keep on lean muscle. And you most certainly have looked online for a great strength training program. But still nothing has worked.
That’s because this is a combination of all three. A strict regimen to ensure nothing goes to waste and all those gains are met as efficiently as possible. A good diet in tandem with a solid strength training routine and proper supplementation can and will work wonders for all your fat loss goals. A muscular physique may seem out of reach, but knowing just how to get there can be easy with a winning mindset.
Let’s jump right this and take a look at how to turn fat into muscle. You want a desired physique but you just need to know how to get one. With the right diet, great exercises, and solid supplements, those goals are easily attainable and will happen.
Nutrition, Training & Supplementation
Let’s break this up into our three sections so we cover all the bases. It’s important to know that each of these is unique to you as the individual so you want it to fit your lifestyle. While some sacrifices have to be made, you don’t have to totally abandon all that you love in order to have a great body.
Nutrition
As mentioned before, many diets do exist that can potentially work for you. Everything from keto, to intermittent fasting, the paleo diet, the carnivore diet, and a host of others can all work for your benefit. But they only work for your benefit if you respond well. When looking to potentially hop on one of these diets, it is important to first look at if it will fit in with your lifestyle. Of course, affordability is also important because these diets can sometimes add up.
Eating clean foods is the best way to drop fat and start to keep on that muscle (1). Getting adequate amounts of protein in your body is also vital for protein is the building block of all muscle, but can also keep you full to limit snacking and aid in weight loss. Lean meat is always a great bet and plenty of greens can work wonders.
Training
For training, it is always best to consider what will work well for you body. As long as you perform some kind of strength training routine, you will start to put on muscle and that conversion from fat to muscle can start to take effect. Heavy lifting can be great if that is a route you want to go but more likely than not, keeping it at a moderate level of strength training while consistently increasing weight will start to work wonders for your desired transformation (2).
Cardio is also key but looking to something like high intensity interval training (HIIT) can tackle your strength training and conditioning goals in one go by performing high intensity exercises that work your whole body (3). Longer cardio sessions can be great, but prioritizing strength training will optimize muscle growth and ensure you retain lean muscle for that increase in strength and size.
Supplementation
Having a solid supplement routine on the shelf is vital for boosting your gains and can greatly influence your overall health and performance. Some key supplements to consider when looking to turn fat into muscle are a protein powder, which can affect growth and recovery while also keeping you full (4), a pre-workout, to offer energy and muscle pumps so your workouts go as efficiently as possible, and a fat burner, which can shed that unwanted fat and work to retain lean muscle. When paired together, these supplements are awesome for achieving your goals.
Other supplements to consider are a BCAA supplement to tackle fatigue and provide for continued energy, a CLA supplement, to offer a more natural approach to weight loss, and a multivitamin, to make sure you get all those vital nutrients into your body so you never suffer from a deficiency. Whatever you choose to have on your shelf, the right supplements from transparent and honest companies can greatly affect your transformation of turning fat into muscle.
Featured Fat Burner For Fat Loss & Muscle Retention
Finding high-quality products can be challenging but it is absolutely possible. A great fat burner can work wonders for your gains by shedding that unwanted fat and working on retaining lean muscle (5).
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Check out our list of the Best Fat Burners for more great fat burning supplements!
Wrap Up
Turning fat into muscle can seem daunting, but with the right approach, it is absolutely possible. Putting a solid diet plan, good training routine, and supplementation plan together can greatly influence the change you want most. While you do have to sacrifice some, it can still be an engaging journey with a shredded physique waiting at the end.
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
Skerrett, P.; Willett, W. (2010). “Essentials of Healthy Eating: A Guide”. (source)
Willis, L.; Slentz, C.; Bateman, L.; Shields, A.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. (source)
Laursen, P.; Jenkins, D. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)