All Posts By Presser
Best BCAA Supplements For Muscle Growth & Recovery (Updated 2021)
These BCAA supplements are sure to enhance training and performance through their ability to grow muscle and increase recovery.
Branch chain amino acids, or BCAAs, have long sat on shelves as popular supplements for athletes of all experience levels to boost their training and improve all aspects of a workout and recovery regimen. Working to enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting, BCAAs hold a variety of benefits for your health and performance.
What Are BCAAs?
Amino acids are organic compounds which provide the foundation for protein. There are 20 amino acids that make up protein, but of those 20, nine are considered essential amino acids which are not produced by the body but are essential for muscle growth. Three of these essential amino acids are branch chain amino acids (BCAAs): isoleucine, leucine, and valine. Differing in their chemical structures, BCAAs work to stimulate protein synthesis and increase that much desired muscle growth.
The three branched-chain amino acids are:
Leucine: Helps with protein synthesis and boosts growth hormone which promotes muscle gains and support of healthy muscles (3).
Isoleucine: Tackles some fat burning needs to aid in that desired change to body composition by using stored fat for fuel (4).
Valine: Works against tryptophan, an amino acid producing serotonin, to delay fatigue and keep you working hard (5).
BCAAs matter because they work to stimulate muscle protein synthesis, along with help from essential amino acids (EAAs). As a great supplement to use for intra-workout needs, all of the benefits to growth, recovery, delayed fatigue, and body composition changes will work to give you the most out of every workout. We all know we need a protein supplement and pre-workout and having an intra-workout product to boost our gains during the workout is icing on top.
Benefits Of BCAAs
Increase muscle growth: Repair, grow and add new muscle tissue and aid in the process of protein synthesis (1).
Reduce fatigue: Decrease levels of tryptophan in the brain and raise levels of serotonin.
Decrease muscle soreness: Lowers levels of key enzymes that play a role in exercise-induced muscle damage to improve recovery (2).
Prevents muscle wasting: Restores lost amino acids in the muscles to keep them primed.
We put together a list of the top BCAA supplements out there to give you the best chance at finding one that works for you and all of your performance goals. From reputable and high-quality brands, these will surely work for your muscle-building and performance enhancing goals.
Best BCAA Supplements For 2021
Best Overall BCAA
When looking for the best BCAA supplement around, it can hard to find one with great ingredients, an advanced formula, and proven benefits. But with a supplement like this from Performance Lab, it is possible to have the best of all worlds.
Performance Lab SPORT BCAA
Total BCAAs
3,000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs
5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Can only buy directly from their website
Price: $35.10
Best For Repair & Recovery
While BCAA supplements can work for a number of benefits, repair and recovery are vital benefits to keep in mind. This can ensure you see growth and bounce back faster for better workouts.
Transparent Labs CoreSeries BCAA Glutamine
Total BCAAs
8,000mg
Calories
10
Carbs
2g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with 10-12 oz. of water before or during your workout.
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With active ingredients both clinically researched and dosed, there are zero harmful additives to this BCAA supplement. Each serving of 14 grams is designed to stimulate protein synthesis, reduce muscle fatigue, and enhance your overall performance, all while aiding in recovery and repair.
With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits. The added bonus of this supplement is 5,000mg of glutamine. Glutamine is a naturally occurring nonessential amino acid and is the most abundant free amino acid in human muscle. It plays a major role in protein synthesis, inhibiting protein breakdown and muscle degradation, and reducing fatigue while providing immune health (5). Placed into this great formula is coconut water powder which is a rich source of electrolytes with a host of other overall health benefits. Transparent Labs CoreSeries BCAA Glutamine is a solid option for all of your recovery and repair needs.
Code GENIRON10 For 10% Off
Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Pros
Fully transparent label
From a reputable company
Clinically dosed ingredients with no harmful additives
High amount of glutamine and additional coconut water powder are great
Cons
Premium priced option
Only available through their website
Must mix it well to avoid grittiness
Price: $39.00
Use the promo code GENIRON10 for 10% off!
Best For Performance
While these supplements will all help with performance, having one specifically designed to optimize your goals is huge. With innovative formulas, these products like Pro Contest can seriously boost your gains.
National Bodybuilding Co. Pro Contest BCAA
Total BCAAs
4,000mg
Calories
0
Carbs
0g
Number Of Servings
45
Serving Size
1 scoop
Best Way To Take
Mix 1/2 scoop with 9-10 oz. of your desired beverage pre- or post-workout, or between meals.
National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs.
A great ratio of the BCAAs L-leucine, L-isoleucine, and L-valine will work for muscle endurance and hypertrophy in the gym. Containing 1,000mg of glutamine, this will prove to be more than beneficial in repair, recovery and fighting off inflammation. The added bonus of this BCAA supplement is vitamin B6, one of the key players in muscle growth. It can promote red blood cell count, boost the amount of oxygen in your muscles, and enhance nitric oxide for performance and endurance (3). By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
Pros
A clean ratio of BCAAs
45 servings is appealing with added glutamine and vitamin B6
Non-GMO and gluten free
No harmful additives
Cons
Only sells directly from their website
Only ships to American and Canadian customers
The only flavor is fruit punch
Price: $38.00
Check out our individual review for National Bodybuilding Co. Pro Contest BCAA here!
Best Vegan BCAAs
For those looking for vegan options either by lifestyle choice or curiosity, it is possible to find them. Working with certain ingredients and manufacturing processes ensure these supplements are conducive to any diet.
Performance Lab SPORT BCAA
Total BCAAs
3000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs and 5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Only available directly from their website
Price: $35.10
Best For Muscle Gain
Along with recovery, you want your BCAA supplement to assist you with muscle gains. Kaged Muscle has a great product designed for your toughest workouts to really boost muscle.
Kaged Muscle In-Kaged
Total BCAAs
5g
Calories
5
Carbs
1g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with desired beverage.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. As a health forward brand, Kaged Muscle keeps performance in mind for both men and women who want results with a clean product. Award winning and third party tested, this supplement is accurate and comes from a reputable company.
No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
Code GENIRON10 For 10% Off
Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Pros
Solid ingredients have great effects on your muscles and energy
Three matrices are nice to effectively use the ingredients
Cons
Price is slightly higher compared to others
Often times doesn’t mix the best
The label doesn’t fully disclose any added ingredients
Price: $27.99
Use code GENIRON10 for 10% off!
Best Intra-Workout
While you can take BCAA products on either end of your workout, having one that is geared for those mid-workout needs is awesome. This will ensure no gains go to waste as you work those muscles hard.
NutraBio Alpha EAA
Total BCAAs
6g (plus 2,200mg EAAs)
Calories
5
Carbs
1g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-10 oz. of water before, during, or after exercise.
NutraBio Alpha EAA is unlike any other amino acid product out there, for it not only delivers a healthy dose of EAAs and BCAAs, but also includes ingredients to round out a novel formula to promote focus, recovery, and hydration. This supplement can improve brain function, enhance mental acuity and memory, balance cortisol levels, and increase power output and muscle contractions so you maximize your supplement routine as best you can.
A non-stimulant source of energy, this product ensures superior hydration and recovery with increased amino uptake and absorption. At a great price with five amazing flavors, Alpha EAA is a sure bet to bring your training, performance, and recovery to the next level. NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance.
NutraBio Alpha EAA is a novel formula to promote better focus, recovery, and hydration. A non-stimulant source of energy offers the best benefits with quality amino uptake and absorption.
Pros
Full of clean and effective ingredients at great dosages
Promotes focus, recovery, and hydration
Reasonably priced product with five great flavors to choose from
From a reputable, transparent, and honest company in NutraBio
Cons
It does contain artificial sweeteners like sucralose and acesulfame potassium
Price: $34.99
Check out our individual review for NutraBio Alpha EAA here!
Best For Fatigue Reduction
Busting through fatigue can enhance any workout. This will keep you going longer and harder for increased gains all around.
Enhanced Anabolic IV
Total BCAAs
8,000mg (plus 1,750mg EAAs)
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
2 scoops
Best Way To Take
Take 2 scoops any time of day.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Pros
Effective ingredients and great blends
Contains EAAs as well to encourage muscle growth
Price is good
Cons
There are a lot of ingredients for a BCAA product so diligent research is required
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here!
Best For Women
Finding the right product for women is important for your needs may be slightly different than men. With certain ingredients at specific dosages, it is great to have top tier options out there.
IdealFit Ideallean BCAAs For Women
Total BCAAs
3,000mg
Calories
10
Carbs
3g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-16 oz. of water.
IdealFit Ideallean BCAAs for Women is a solid women’s BCAA supplement to provide high quality BCAAs with a great fat loss blend. Zero carbs, fat, or calories is a great benefit to this supplement to keep you dedicated to your fitness journey. Specifically designed for women, this BCAA supplement will maximize weight loss and kickstart lean muscle growth and is perfect for those looking to improve muscle recovery, burn fat, and build that lean muscle.
Full of vitamins and minerals, as well as those desired BCAAs, the Fat Loss Blend consists of 8 ingredients including CLA, L-citrulline, and L-glutamine. CLA works to aid in weight loss as well as improve exercise performance, while L-citrulline can decrease fatigue and muscle soreness while also increasing exercise capacity. L-glutamine has a huge role in protein synthesis for that lean muscle growth and also stops muscle degradation and reduces fatigue. With great ingredients and proven results, IdealFit Ideallean BCAAs For Women is a great supplement designed for her.
IdealFit Ideallean BCAAs For Women provides high quality BCAAs with a unique fat loss blend. Packed with vitamins and minerals, 8 ingredients work well with this advanced formula.
Pros
Good ratio of BCAAs and great dose of B vitamins
Designed specifically for women
Benefits of weight loss and improved circulation are an added bonus
Cons
Price is okay
Some of the ingredients are under-dosed
Price: $24.94
Best Long-Lasting Results
You want your gains to stay and BCAA supplements can help keep those results long lasting. Premium products like Intra Surge are perfect for achieving that.
Jacked Factory Intra Surge
Total BCAAs
5g
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 12-20 oz. of water and consume during your workout.
Jacked Factory Intra Surge is a premium intra workout supplement backed by science designed to boost muscle tissue growth and inhibit muscle tissue breakdown. Other benefits include increasing energy, focus, and stamina, as well as workout performance. Great for anyone from every day gym-goers to elite athletes, Intra Surge can be taken before, during, or after training to really peak performance.
With 8 ingredients, this formula is great when mixed with water and has a good tasting flavors included as well. Premium ingredients and quality research are backed by a money back guarantee and the promise of quality care. Manufactured in the United States, their facilities are cGMP certified and able to support their mission to bring good quality supplement to athletes.
Jacked Factory Intra Surge is a premium intra-workout supplement designed for focus, energy, and stamina. With 8 ingredients, this formula is designed for peak performance.
Pros
Five grams of BCAAs
Tastes great
Effective for muscle soreness and recovery
Cons
Very powdery and chalky in texture
May be overhyped as a product
Those tolerant to stimulants won’t feel much of an increase in energy
Price: $25.99
Best For Focus
With increased focus, your level of alertness towards your workout is greatly enhanced. This will keep you motivated and determined to get the most out of every workout.
Evlution Nutrition BCAA Energy Powder
Total BCAAs
5,000mg
Calories
0
Carbs
0g
Number Of Servings
30
Serving Size
2 scoops
Best Way To Take
Mix two scoops with desired beverage.
Evlution Nutrition BCAA Energy is a complete formula for energy, lean muscle, and recovery. Perfect for before, during, or after your workout, this formula is packed with 5 grams of BCAAs, as well as natural energizers, antioxidants, and essential vitamins and minerals. You can use anytime for serious benefits to your training and performance including muscle building, endurance training, and enhanced focus.
With many ingredients packed into this advanced formula, all of your bases are covered from growth, recovery, hydration, and reduced fatigue. With 5 grams of pure BCAAs, as well as natural stimulants and antioxidants, your health and wellness just got a serious boost along with your performance. Zero sugar, carbs and calories makes this conducive to any diet and worth your money to advance your gains.
Evlution Nutrition BCAA Energy Powder is a complete formula for energy, lean muscle, and recovery. With natural energizers, antioxidants, and essential vitamins and minerals, this advanced formula is perfect for training and performance.
Pros
Good taste
No irritable feelings that cause anxiety
No sugar or carbs is great for all diets
Fairly great taste, although some flavors may be a touch sweeter than expected
Cons
Doesn’t provide as much energy as it could
Stimulant doses could be slightly higher
Does contain sucralose
Price: $21.99
How We Choose
Looking at a long list of BCAA supplements, the driving factors behind this list was reputability of the brand, price, and the amount of BCAAs included in the product. You should absolutely have the best brands representing your supplementation routine and it can be challenging to find the right supplements for you. We’ve taken it upon ourselves to get the best products and most reputable companies onto this list. For price, we looked for options that wouldn’t break the bank, but still offered the best in terms of product. For the amount of BCAAs, we wanted to make sure there was enough in the product, as well as a good ratio, to ensure this supplement works for your benefit. Too little of dosages and it wouldn’t seem worth it, so we sought the best for you to get the most.
FAQ Section
What is the best BCAA supplement to take for safety and effectiveness?
National Bodybuilding Co. Pro Contest BCAA. This supplement comes from an amazing company in National Bodybuilding Co. and is great for enhancing strength, endurance, and recovery faster. Clean ingredients and an effective formula makes this an amazing BCAA product.
What does BCAAs stand for and what are they?
Branched-chain amino acids (BCAAs). The three branched-chain amino acids are leucine, isoleucine, and valine. These three are essential amino acids (EAAs) that are structured differently than the other six EAAs. In all, there are 20 amino acids that make up the foundation of protein. Of those 20, nine are essential amino acids, and of those nine, there are three branched-chain amino acids.
Why do I need a BCAA supplement?
BCAAs have serious value in enhancing your training and performance. Benefits include increasing muscle growth, reducing fatigue, decreasing muscle soreness, and preventing muscle wasting so your gains are not totally destroyed.
When should I take a BCAA supplement?
You can take a BCAA supplement before, during, or after your workout. Typically, athletes enjoy using these as an intra-workout beverage and BCAAs pair nicely with a pre-workout supplement for energy and pumps and a protein supplement for promoting growth and recovery.
Wrap Up
Supplementing with BCAAs will really work to enhance your overall performance as an intra-workout tool. With benefits like muscle growth, maintenance, and preservation, increased recovery, and reducing muscle soreness, BCAAs can work to improve your overall strength and performance to keep you seeing great gains and staying on top of your game. Check out these BCAA supplements from great companies who produce high quality products for your personal growth and development and watch your muscle-building and performance enhancing goals elevate to new levels.
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
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on SKeletal Muscle”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
Joe Rogan Thinks This Could Be How Conor McGregor Broke His Leg
Could this be how Conor McGregor broke his leg?
Unless you’ve been living under a rock, you probably know the result of the recent trilogy bout between Dustin Poirier and Conor McGregor. The outcome was marred by the fact that McGregor broke his leg at the end of the first round.
After a fast start in round one, Conor McGregor found himself on his back for much of the first round. Dustin Poirier was raining down some heavy shots from top position and made every strike count. McGregor did well to survive, but he was definitely beaten and bruised after the first frame.
Then the two found themselves back on the feet, ready for a striking battle once again. The two traded blows and then the unexpected happened. After attempting to throw a left cross, Conor McGregor stepped back on his left leg and his shin suddenly snapped.
Ouch…
Many people have been speculating about what caused his injury, Joe Rogan being one of them. The comedian and UFC commentator was there to see the injury occur live. Rogan would go on to make a post on his Instagram where he and MMA coach Eric Nicksick believe Conor McGregor broke his leg.
Viewer Discretion Advised
This is it. You can see where it breaks. Shoutout to @eric_xcmma’s mom! If you go to @laura_sanko’s page she did an amazing job interviewing @coach_kavanagh and he describes exactly what we’re seeing here.
Repost: @eric_xcmma ⚡︎ Credit to my mom, yes, my mom wrote me at 7am to tell me she thinks Conor broke his foot off Dustin’s elbow after throwing the rear teep kick. After slowing it down, it makes a lot of sense. Watch the integrity of his foot before and after. You be the judge ⚡︎
That was pretty painful to watch.
The speculation is that Conor McGregor broke his shin when Dustin Poirier defended his front kick with an elbow block. It certainly makes sense, though the likelihood that the defensive motion was enough to shatter bone is a bit hard to believe. Others speculated that McGregor may have injured the leg in his training.
While kicking the bag or an elbow or shin during sparring, McGregor could have had a fracture in his shin, one that possible wasn’t noticeably painful. From there the constant kicking and contact could have wore down the bone. Eventually the fight with Poirier took place and McGregor’s leg could have been compromised after throwing one of his kicks, resulting in the break.
For now it’s all just speculation. What isn’t speculation is Conor McGregor making himself clear that he’s not ready to hang it up just yet.
Onwards and upwards we go ☘️ pic.twitter.com/qKgochlT3t
— Conor McGregor (@TheNotoriousMMA) July 12, 2021
What do you think of Conor McGregor and his recent devastating leg break?
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.
Samir Bannout: “Why Can’t A Guy Who Is 200lbs Beat Someone Who Is 250lbs?”
Samir Bannout believes there are “a lot of things that need to be adjusted” in pro bodybuilding moving forward. Samir Bannout is a pro bodybuilder and a Mr. Olympia champion from a far different era. A perfect example of this is the fact that Banout won the Olympia weight in at only 196 pounds. In…
Hafthor Bjornsson vs Eddie Hall: Who Has Better Boxing Skills?
Both Hafthor Bjornsson and Eddie Hall show off their boxing skills on the heavy bag during training.
Hafthor Bjornsson or Eddie Hall. Who appears to be the better boxer heading into their September clash? A recent video of both men working on the heavy bag has proven to be illuminating.
The battle between strongman rivals Hafthor Bjornsson and Eddie Hall is fast approaching. Both men have been prepping hard in the gym ever since the fight was first announced. Now that the date is drawing near the question is becoming who looks to have done the better work in their preparation?
As it stands Hafthor Bjornsson has been putting in more diverse work than Eddie Hall. While Hall has no doubt been training hard for the match, there seems to be a lack of training variety (at least from what we’ve seen). Bjornsson is an entirely different story however. The Icelandic strongman has competed in a number of exhibition matches with pro boxers in the lead up to his bout with Hall. That kind of preparation has likely gotten Bjornsson not only physically but mentally prepared to take on Hall.
Recent videos of both Eddie Hall and Hafthor Bjornsson recently dropped online. Both men can be seen working on the heavy bag and getting some solid rounds in. This has proven to be the perfect opportunity to compare and contrast both men’s styles and approach to training.
Hafthor Bjornsson
12 minutes on the bag with a resistance band. My god my shoulders were pumped after that! ?
We can see that Hafthor Bjornsson is more fleet of foot in his video. What is also clear is that he appears more technically sound than Hall. There’s definitely a smoothness and high quality to his punches that are cleaner than his counterpart’s.
Eddie Hall
1000’s of hours in my basement just plodding away getting s**t done! My cardio level is insane and I loving my new passion for Boxing ? ❤️ RDX heavy bag weighs 150kg ?348lbs / 158kg bodyweight ?
What Eddie Hall lacks in clean technique he clearly is making up for in raw power. The sound of his punches exploding on the heavy bag shows clear signs of massive punching power. If he’s able to hit Bjornsson with one of those bombs, it could end up being a short night.
At the end of the day it remains a toss up as to who will win. It is intriguing to see that both men are focused on different aspects of the game. Where Hafthor Bjornsson appears more technique focused, Eddie Hall is embracing his incredible power. It should prove to be an interesting bout.
Who do you think looks more impressive in their training, Hafthor Bjornsson or Eddie Hall?
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.
The Top 3 Powerlifting Exercises: Squat, Bench Press, And Deadlift
Boost confidence and big gains with the big 3 powerlifting exercises.
You walk around the gym and everyone wants to know three things. How much can you squat? What’s your bench? What’s your max deadlift? If you don’t have that confident answer, you can feel slightly inadequate to other lifters around you. These exercises are great indicators of your strength and there is a reason that powerlifters do them. Whether you are training to be a powerlifter, or just simply looking to put up big numbers, these best powerlifting big three exercises are crucial to know how to do.
The strength that comes from these three power lifts can work to benefit all other exercises you do. Any heavy resistance training, like powerlifting, works to strengthen your skeleton to help reduce the risk of injury and give you a solid and stable frame. Because these exercises are compound movements, they work two or more body parts and impact every aspect of your lifts. With this, you can maximize muscle growth and ensure those gains never stop growing with a strong exercise.
Powerlifting works to greatly influence and positively impact your body in more ways than one. Each exercise will improve strength in each respective focus area. While the legs, upper body, and back are the primary groups powerlifting targets, every skeletal muscle benefits from a good routine. Since it is an intense form of resistance training, powerlifting can aid in fat loss as it burns plenty of calories in the short term, but can boost your metabolism for longer-lasting effects (1). With the strength you build, there is a correlation to increased athletic performance offering more than just big muscles (2). While powerlifting seems more of a one rep and done, strength-based focused sport, the benefits of each exercise program go far beyond simply that.
Let’s break down each of these three staple best powerlifting exercises with the benefits and proper ways to perform each. The squat, bench press, and deadlift are great exercises to boost strength and give you confidence to stand tall in the gym. For those seeking to perfect their competitive exercises or simply get huge, give these three a try and work to catapult your gains to new heights from a great program for the best results.
Squat: Light Up Those Legs
Many variations exist with the squat, but we will focus on the back squat. Squats work your glutes and quads, which serve as the drivers for this exercise, similar to lunges. It also hits the hip adductors, hamstrings, calves, and core. On the descent, your quads and glutes lengthen allowing for you to lower to the ground in a controlled speed, and then fire up as you straighten to return to the starting position. Your calves keep your feet planted while your hamstrings counter what the quads do to help with stability and reduce added strain (3) for better rest to really push yourself without new injuries.
By strengthening your lower body, squats give you a solid foundation for grounded support that benefits virtually all other exercises. The benefits of improved performance and reduced risk of injury not only promote successful lifts and competitions but can keep an athlete training longer and be a positive force to their overall well-being (4).
[embedded content]
How to: Squats begin with your feet shoulder width apart. Make sure the bar is resting on the top of your shoulder blades and not the top of your spine. Your hands should be slightly wider than shoulder-width apart. As you brace your core, maintain a neutral spine and bend at the knee, lowering to the ground. Keep your weight centered and heels on the floor. Keeping solid form, push up to the starting position and work to build that muscle from the right workout for important gains for people.
Check out our Squat Exercise Guide for video instructions
Bench Press: Pump That Chest
Most people love to talk about this exercise and for some reason this exercise has become the ultimate test of strength. While many variations exist for this exercise as well, we will focus on the medium-grip bench press. It is great for targeting your upper and lower chest, arms, and shoulders. The regular grip will target the entire pectoral muscle and give you that bulk in the chest while enhancing grip strength, something people need for important functional movements to start enhancing everyday gains for perfect movements.
It can not only improve upper body strength, but also deliver muscular endurance and support other exercises. While widely employed for general strength and condition, it also aids in hypertrophy (5), showing great benefit in muscle growth. Its versatility and popularity match the benefits provided to be a great strength-based, power-inducing exercise for gains to truly show.
[embedded content]
How to: Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Check out our Bench Press Exercise Guide for video instructions
Deadlift: Serious Back Builder
The deadlift is an impressive exercise for it requires both explosive strength and overall power. The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
For powerlifters, the deadlift is one of the big three for competition, but bodybuilders will deadlift because of the benefits to muscle growth in the back and thighs (6). As an exercise to develop overall strength, the deadlift can support stability and balance as a grounded exercise that influences many others. As a source of influence for grip strength and core stability, the deadlift is really considered an all-around, whole body workout to build strength with a lift that we need to do to build our muscles.
[embedded content]
How to: Begin with your feet shoulder-width apart. Your knees should be slightly bent and the bar just outside the legs. Hinge at the hips and as you straighten your legs and keep the bar close to your body. As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs. To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Check out our Deadlift Exercise Guide for video instructions
Wrap Up
These three powerlifts are exactly what you need to start feeling confident and comfortable in the gym. For those interested in getting involved with the sport of powerlifting, these are essential for you to know and learn to see great results. With continued work, you will see muscle mass and growth that increases your strength and a positive change in your posture and balance. The squat, bench press, and deadlift are staple three lifts in a powerlifters routine and you will love the numbers you start putting up. The benefits inside and outside of the gym should be enough for you to want to incorporate these into your workout regiment and love the results.
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
Resources
Campbell, W. W.; Crim, M. C.; Young V. R.; Evans, W. J. (1994). “Increased energy requirements and changes in body composition with resistance training in older adults”. (source)
Wisloff, U.; Castagna, C.; Helgerud, J.; Jones, R.; Hoff, J. (2004). “Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Myer, Gregory D.; Kushner, Adam M.; Brent, Jensen L.; Schoenfeld, Brad J.; Hugentobler, Jason; Lloyd, Rhodri S.; Vermeil, Al; Chu, Donald A.; Harbin, Jason; McGill, Stuart M. (2014). “The back squat. A proposed assessment of functional deficits and technical factors that limit performance”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
Kompf, Justin; Arandjelovic, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice”. (source)
These Are The Most Underrated Gym Exercises
Underutilized Exercises That Need To Try Today
No two exercises are created equal. Some exercises have gained a cult following and most people choose them over all the other options. There are some lifts which aren’t widely popular but can give you incredible results.
You should give these lifts a try as adding variety to your workouts can ignite growth by shocking your muscles. Warning – these exercises might look easy but will leave you on your knees by the end of the workout.
Rolling Barbell Chest Flyes
For this exercise, you’ll need two barbells. You need to place a 45lb plate at both the ends of the barbells. Get in position by placing the barbells at your sides so that they’re parallel to each other.
Slowly roll out the barbell mimicking the motion of dumbbell flyes. Extend your arms until your chest is a couple of inches off the floor. Return to the starting position by bringing the barbells close together and squeeze your pecs at the top of the movement.
Inverted Rows
Contrary to popular belief, you don’t always need to use weights to train your muscles optimally. The inverted rows train your lats, mid and upper back. You could perform this exercise in a squat rack, smith machine or with TRX straps.
Most people make the mistake of using momentum while performing the exercise. You need to be in total control throughout the movement and need to lift and lower your body at the same speed.
Zotterman Curls
Zotterman curls are a complete arm builder and you’ll hardly see anyone every performing this lift. This exercise should be a part of your arsenal as it trains both the heads of your biceps and your forearms.
At the start of the exercise, your palms should be facing each other. Curl the dumbbells as you raise them to your shoulders. Rotate your wrists to a pronated grip as you lower the weights to the starting position.
Bodyweight Extensions
The bodyweight extensions might look easy but your triceps will be asking for mercy by the end of the exercise. You can use a fixed barbell or a bench, and the height of the surface will depend on your experience level.
Grab a barbell with a shoulder wide grip and get in a push-up position. Slowly lower your body towards the barbell by bending at your elbows. The exercise should feel like the skullcrushers but instead of a barbell, you’ll be using your bodyweight.
Sissy Squats
Do not let the name fool you. There is nothing sissy about this movement. The teardrop in the quads can be one of the most stubborn muscles to develop. Sissy squats are a brutal exercise that can help in accentuating the conditioning of your quads.
Stand with your heels elevated shoulder-width apart. Slightly bend backwards creating a straight line with your body from your knees to your neck. Begin to lean your body backward as you bend at the knees going as low as you can without losing balance. Return to the starting position and repeat for the recommended reps.
How many of the exercises mentioned above have you tried? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Steve Cook Works Out To Tone & Shred His Physique
This workout from Steve Cook will help enhance all toning and shredding needs to give you that desired physique you want most.
Steve Cook is a bodybuilder and fitness model who has worked closely with bodybuilding outlets to promote better lifestyles for all. With an inner drive and resilience to tackle anything that comes his way, Cook knows just what it takes to achieve a desired physique that others will certainly envy.
For so many of us, we are constantly searching for that one workout to boost all of our gains. Whether it be certain exercises or just a bit of variety to our existing one, too often do we fall into the trap of repeating the same workouts and not seeing the gains we want most. But looking to professionals and those bodybuilders we know and love and can be game changers to our workouts as we seek the best for ourselves and our physiques. Why not take a page from someone like Steve Cook’s book to really boost all areas of the growth you want most.
As a real fitness icon and someone serious about their body and physique, this workout from Steve Cook will give you the diversity you want while challenging you to be better all around.
Full Name: Steve Cook
Weight
Height
Date Of Birth
205-215 lbs.
6’1’’
12/10/1984
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
American
Cook has always known what he needed to do, especially with influences around him that have always sought the best for his interests. With years of experience and a number of bodybuilding and figure competitions on his resume, he knows exactly what it takes to achieve that aesthetic others will certainly envy and you will certainly be proud of.
About Steve Cook
Steve Cook is a fitness model, bodybuilder, and social media influencer who uses his platform to help those around him better themselves. Introduced to fitness at a young age, with his family being highly active individuals, that passion to work hard and find what you love was instilled in him early on. Finding bodybuilding in high school, he used this as a tool to get stronger for other sports, but realized that fitness would be a great career to get into. He has competed in a number of competitions and has a loyal fan base who uses his workouts to better themselves and transform their bodies. Taking notes from someone like Steve is exactly what we need for he’s been there and done that countless times before.
Steve Cook Training Routine
This workout includes a host of exercises with great variety with the focus of hitting as many exercises per week as possible. Working on avoiding the same routine has proved to be incredibly beneficial as this causes some muscle confusion and allows for better growth overall. Playing around with rep ranges, rep tempo, and sheer volume is also something Cook pays attention to. Cardio will happen a couple times a week to get the blood flowing and heart pumping but he doesn’t overdue it with cardio to keep those valuable gains intact.
Workout #1 – Chest
Exercises
Sets
Reps
Incline Cable Fly
3
10
Smith Machine Incline Bench Press
3
10
Dumbbell Bench Press
3
10
Barbell Press
3
8
Decline Push-Up
3
12
Dumbbell Fly
3
10
Workout #2 – Shoulders
Exercises
Sets
Reps
Overhead Barbell Press
3
10
Single Arm Dumbbell Press
3
12
Upright Row
3
10
Rear Delt Fly
3
10
Lateral Raise
3
12
Cable Shrug
3
15
Reverse Pec Deck Machine
3
10
Workout #3 – Legs
Exercises
Sets
Reps
Box Squat
3
8
Lunges
3
12
Glute Bridge
3
15
Leg Curls
3
12
Seated Calf Raise
3
15
Leg Extension
3
12
Hack Squat
3
10
Stiff Leg Deadlift
3
10
Calf Press On Leg Machine
3
10
Workout #4 – Arms
Exercises
Sets
Reps
Dumbbell Shrugs
3
10
Dumbbell Curls
3
12
Cable Pushdowns
3
10
Triceps Extension
3
12
Landmine Press With T-Bar
3
10
Concentration Curls
3
10
Hammer Curls
3
10
Seated Triceps Press
3
10
Workout #5 – Back
Exercises
Sets
Reps
Barbell Bent Over Row
3
10
Deadlift
3
8
Lat Pulldown (Wide Grip)
3
10
Wide Grip Cable Row
3
10
Seated Lat Pulldown (Close Grip)
3
10
One-Arm Dumbbell Row
3
12
Featured Supplement
When it comes to looking for the best supplements around, having a quality routine will most definitely be something to include in your entire regimen. Whether it be a protein powder to capitalize on growth and recovery or a fat burner to shed that stubborn belly fat, you are well on your way to achieving all of your goals. To power you through any workout, consider a top tier pre-workout to boost all areas of your gains by providing energy and muscle pumps so you can burst through any fatigue.
Performance Lab SPORT Pre
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Price: $39.00
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
This workout from Steve Cook is one to surely fire up those muscles to grow so you see the desired gains you want most. With a great variety of exercises and variability to enhance all areas of your gains, using this workout and really grinding in the gym will give you an aesthetic that others will certainly envy. Be sure to look into high-quality supplements as well for they will only help enhance any and all gains to growth and recovery. Give this workout from Steve Cook a try and see what it can do for all of your goals today.
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 Steve Cook Instagram
Paul Orndorff, Known As WWE’s ‘Mr. Wonderful’ Passes Away At 71
Travis Orndorff, the son of ‘Mr. Wonderful’, made the announcement of his father’s passing on Instagram.
Paul Orndorff, known as ‘Mr. Wonderful’, has died at the age of 71. His son, Travis, made the announcement via Instagram on Monday afternoon.
Orndorff was suffering from dementia and they believe this was caused by constant blows to the head that resulted in chronic traumatic encephalopathy.
“It is with great sadness that I announce the passing of my father, Paul Parlette Orndorff Jr. . He is better known as “Mr. #1derful” Paul Orndorff. Most of you will remember him for his physique. Many will remember his intensity. But if I could only get you to understand and see his heart. He will always be Pop, Paw Paw, and Daddy at home. And as much as many of you hated him as a wrestler, he absolutely loved you for it. He was an amazing father that showed me more love than I ever deserved. I love you Daddy. “
Paul Orndorff was passionate about this cause. In 2016, he joined a class action suit against the WWE. This said that wrestlers suffered “long term neurological injuries.” The suit was dropped in 2018. Travis announced that a donation page is available in his Instagram bio for funeral expenses.
Paul Orndorff was born in Brandon, Florida and was a standout football player at the University of Tampa. He was drafted in the 12th round by the New Orleans Saints but never made it to the NFL. Orndorff joined the then WWF in 1983 and saw immediate success.
On January 23, 1984, Orndorff defeated Salvatore Bellomo and this quickly put him in the spotlight. Most famously, Orndorff had a feud with Hulk Hogan and the two even met during Wrestlemania I. Hogan and Mr. T defeated Orndorff and his manager, “Rowdy” Roddy Piper. Along with Hogan, Orndorff had other famous feuds with wrestlers such as Jerry Lawler, Ted Dibiase, and Jake “The Snake” Roberts.
Hogan took to Twitter to make a statement on the devastating news.
“Just got slammed with the Paul Orndorff news,” Hogan wrote on Twitter. “RIP, my brother. Love you and thank you for always making me fight for everything in our matches. Heaven just got even more Wonderful.”
Paul Orndorff briefly retired in 1988 after suffering an arm injury. He made a return to wrestling in 1990 when he began competing in WCW. He became the Television Champion in 1993 and was a two-time WCW Tag Team Champion along with Paul Roma.
After his wrestling days, Orndorff began training other competitors for WCW’s Power Plant. As a trainer, Orndorff had a hand in the success of stars such as Goldberg, Stacy Keibler, and Mark Jindrak.
Paul Orndorff enjoyed a successful career at the highest level and was one of the top stars in the WWE during his time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Zane Watson: “2020 Was The Best Judged Olympia I’ve Ever Watched”
Zane Watson talks about the results of the Mr. Olympia 2020 compared to previous years. When it comes to bodybuilding, especially the Mr. Olympia, everyone has their own opinion of who should have won. When enough people agree and speak up about it – that can create genuine controversy. Victor Martinez vs Jay Cutler at…
Best Adductor Exercises For Hip Strength & Mobility
Work for better hip mobility and strength with these great adductor exercises.
Our hip strength and mobility is key and certain adductor exercises can work for our benefit when looking to maximize everything we want out of all movements. When it comes to building strength and working on that prime mobility, looking at certain exercises to challenge us but also support us can prove worthwhile in the long run. Let’s take a look at some adductor exercises and see what these can do for our overall training and performance goals.
What Are The Adductor Muscles?
Your adductors are a group of muscles in your inner thigh responsible for movements such as pulling your legs together. Your adductor muscle group consists of individual muscles being: the adductor magnus, the adductor longus, the adductor brevis, the adductor minimus, the pectineus, and the gracillis. Having strong and stable adductors will work wonders for both sport specific and functional movements (1).
Benefits Of Strong Adductors
With strong adductors you work to tackle any movements or lifts you need with the comfort of knowing exactly how these muscles work and that they will be strong enough to handle it. Benefits of strong adductor muscles include:
Improve functional movements: Work to protect yourself against unwanted pain and strain with everyday movements by having strong adductors.
Prevent injuries: We all want to stay healthy and strong adductors will not only prevent injuries against themselves but muscles around them also (2).
Promote hip mobility and extension: As pivotal movers, your ability to move your hips will prove to be worthwhile in the long run, as well as focusing on extension (3).
Strengthen hips and legs: With stronger stabilizer muscles, your overall strength will improve (4).
Better athletic performance: For those sport specific needs, strong adductors can aid in better sport specific movements.
Better rotational power: Rotate your hips better with these stronger muscles so they aren’t as weak.
Best Adductor Exercises
These top adductor exercises will offer variety to your workouts and can be used as either warm-up stretches or exercises in your workout itself. By focusing on these muscle groups, you challenge yourself to strengthen an often times overlooked muscle.
1. Glute Bridge Squeeze
The glute bridge squeeze is a great exercise to strengthen all the muscles in this area and will work to take care of both your pelvis and your back. The adductors are worked through the extension of the hip.
Using a foam roller, medicine ball, or something similar to these, place the object in between your legs and lay on your back. Your knees will be bent. With your core engaged, squeeze the object as you lift your glutes off the ground. Pause at the top and gently lower back down.
2. Side Leg Raises
Side leg raises are great for they can be done with just your bodyweight and primarily work your adductors. You can use weights or bands if you want and maintaining proper alignment is key.
Laying on one side with your legs straight out, position yourself so you are comfortable. Raise the top leg high and pause at the top for a few seconds. Lower back down and repeat for your desired number of reps before switching to the other side.
3. Clamshells
Clamshells are similar in general motion to the side leg raises, although a bit different in positioning. A great inner thigh exercise, it can be done with weights or bands, or just bodyweight.
Lay on one side with your knees bent and lift the top leg as far as it will go. Hold for a brief pause and lower back to the starting position. Repeat for your desired number of reps.
4. Cossack Squat
The Cossack squat is one of those strength training exercises to give you more strong, stable, and comfortable stability when working both your adductors and abductors. It will train your body a bit differently for that added challenge.
With your feet around hip width apart, shift your weight onto one leg. As you stay in the upright position, hinge your hips back slightly but only as far as your range of motion will allow. Drive your foot through the floor and return to the starting position.
5. Foot Elevated Side Lunge
This exercise will see an elevation of one foot as you dip into a lunge. It is a great exercise to strengthen the adductors while being in a lengthened position to test range of motion.
Place one foot on a bench or step stool and step your other foot a good distance away so you can straighten the elevated foot. Lunge towards the foot that is planted on the ground and keep your core engaged and back neutral. Return to the starting position and repeat for your desired number of reps.
How To Prevent Injury
Working these muscles, or any muscle for that matter, can lead to that unwanted pain and soreness. If you don’t take proper care off the bat then this can escalate into injury that you just don’t want or need. Warming up will prove to be key before any workout to get those muscles primed and ready to go. For those looking for an extra boost, a pre-workout supplement is certainly something to consider. Any static or dynamic stretching will really boost all the gains you want most.
Immediately after exercise, stretching and using tools like foam rollers can greatly benefit your pain alleviation. A protein powder is a great post-workout supplement for it can not only enhance growth but also aid in that valuable recovery you want most. With muscles like your adductors, you want to make sure you are giving these the care they need so they can fully function and work for your benefit without any pain.
Wrap Up
These adductor exercises will work wonders for building up those potentially overlooked and weak adductor muscles so you can get the most out of each and every workout. By working on strengthening these muscles, you alleviate any unwanted pain and strain that may come your way so you can thrive both with sport specific movements and those that are more functional. Really get the most out of your performance with these great exercises and you won’t be disappointed by the results.
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
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Crow, Justin F.; Pearce, Alan J.; Veale, James P.; VanderWesthuizen, Dan; et al. (2010). “Hip adductor muscle strength is reduced preceding and during the onset of groin pain in elite junior Australian football players”. (source)
Brooks, Toby; Cressey, Eric (2013). “Mobility Training for the Young Athlete”. (source)
Haroy, Joar; Clarsen, Benjamin; Wiger, Espen G.; Oyen, Mari G.; et al. (2019). “The Adductor Strenghening Programme prevents groin problems among male football players: a cluster-randomised controlled trial”. (source)