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Best Barbell Workouts For Versatility & Optimal Growth
Barbells are perfect for enhancing exercise performance and aiding in competition and serve as a versatile and effective piece of exercise equipment for great gains.
Barbells can be seriously effective when looking to enhance strength and performance and can be used for a variety of exercises to offer great benefits to keep you healthy and fit. While we often associate barbells as tools for those big lifts, there are many isolated exercises that simply use the barbell. When looking to build a stellar home gym, consider looking into barbells in order to effectively maximize all of your gains and really add diversity to your at home workouts.
Barbells can help build functional strength for people looking to gain muscle mass while also enhancing overall strength. A good, quality barbell workout can tear down muscle in order to rebuild that muscle tissue in a safer, more effective manner. This is where a good protein supplement would come into play, for they can pump you with vital nutrients like BCAAs to stimulate protein synthesis and aid in that much needed recovery and recuperation.
Unlike some more complicated equipment that requires some tutorial which you just don’t have time for, barbells are easy to use, versatile by nature, and can really work to perfect lifting techniques so you can tackle any of those big lifts, like the big three powerlifting exercises being the squat, bench press, and deadlift. The ability to add more resistance can increase time under tension and lead to deeper muscles being worked that often times get overlooked, seriously enhancing all aspects of your growth and maximizing total performance. This makes the barbell worthwhile for all your bodybuilding goals.
The benefits of barbell training should not be overlooked and these top barbell workouts will surely convince you to incorporate barbells into your training, if you don’t already. Let’s dive more into barbells and see what all this hype is about.
Benefits Of Barbell Training
Barbells are great for offering full body workouts to see enhanced growth and size, while also aiding in functional movements and working to improve range of motion, flexibility, and ultimately, more solid mobility. Mobility comes from both flexibility and stability, also referred to as strength, and is important for all sorts of athletic performance as you look to advance in your goals (1). Since barbells work to really improve mobility, barbell training has become a great way to get the edge up on all your competitors.
The benefits of barbell training include:
Versatility: With the ability to build both strength and cardio, barbells offer just the right amount of weight to work your muscles to increase mass and size, while also allowing more quicker movements to be performed without a serious overload.
Improve athletic performance: A great full body workout, any exercise performed with a barbell will work to promote better training and competitive performance. Barbells are perfect for building better mind muscle connection in efforts to work on technique and better muscular focus (2).
Convenient: Barbell training allows you to perform an entire workout by simply using one piece of equipment. Instead of constant changes to prolong your workout, barbell training can be quick and convenient, while also still very effective.
Promote better cognitive function: Barbell training, like most all training, can really work to boost your confidence and mood in knowing you are bettering yourself and seeing great gains (3). Other benefits like productivity and better sleeping habits also come from barbell training.
Top Barbell Workouts For Maximum Growth
Landmine Rainbow
The landmine rainbow is a great core exercise to really fire up those abs and start to see that shredded physique. Through various twists and turns, you work your core by moving your arms in an arc while maintaining good form through your spine.
How to: Place one end of the barbell on the ground, preferably in a stand for added support. Hold the other end at around eye-level and twist the barbell with your arms, keeping your body as straight as possible. Alternate sides and perform for desired number of reps.
Zercher Squat
The Zercher squat may look similar to a front squat but the grip and bar placement are different, really working to target your core as well. It is important to stay as tall as possible to avoid any unwanted pain and injury.
How to: Place the bar in the pit of your elbow and maintain a solid core. With your feet spread slightly at around shoulder width apart, drive down into a squat, keeping a neutral spine. Push through your heels and return to the top.
Overhead Press
The overhead press is a mean shoulder workout to really round out your upper body. This will not only increase shoulder strength but also helps maintain proper muscular balance. This can be done seated or standing (4).
How to: Place your hands slightly more than shoulder width apart on the bar. With the bar at ear-level, drive it over your head, extending your arms. Gently lower back down and repeat for your desired number of reps.
Upright Row
The upright row is great for shoulders and traps while also engaging your biceps and back. This is a great exercise for toning and getting those mountains for traps that you’d love to have. Feel free to add weight as well if you’re comfortable.
How to: Using an overhand grip, place your hands at around shoulder width apart. With the bar close to your body, raise your elbows so they are parallel to the ground and the bar at about chin height. With a controlled motion, lower back down to the starting position.
Wrap Up
Barbell training is a great way to see awesome growth in your muscles while also aiding in functional movements to support any big lifts, complex exercises, or competitive performance. The perfect at home tool for training, barbells are convenient, versatile, and affordable, making this a much sought after piece of workout equipment. Check out barbells and the benefits they can offer you and really work to see that desired growth really come to life.
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
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Lucero, Rhys AJ.; Fry, Andrew C.; LeRoux, Christopher D. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
Cassilhas, Ricardo C.; Viana, Valter A. R.; Grassmann, Viviane; et al. (2007). “The Impact of Resistance Exercise on the Cognitive Function of the Elderly”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
High Bar Vs. Low Bar Squat: Which One Is More Effective For Training?
These two squatting techniques are used by athletes for gains, but each provides different movement mechanics and the transfer of forces to get work done.
Squats are an exercise that anyone of all levels can enjoy from beginners, to those more intermediate, all the up to more experienced lifters. As a great lower body exercise, squats are perfect for seeing serious growth in your legs while also benefiting explosive power and that added level of dynamic movement to aid in any workout, training session, or competitive performance. With many variations of squats and a host of equipment to use, back squats are especially great for enhancing those gains.
The importance of good technique is something to take note of in order to both maximize strength and size while also preventing any unwanted injury that may put you out of your training cycle. Knowing the difference between a high bar squat and low bar squat is something to really take note of because while they will both help with squatting form for optimal growth, they differ in their respective movement mechanics and the transfer of forces done during the exercise.
As a slight side note, when it comes to squatting, balance and stability are more than important, especially considering the amount of weight put on your back. Being able to maintain a good, solid posture will allow you to push yourself to new heights and really enhance all aspects of your lift. By combining flexibility with stability, also referred to as strength, you really get the chance to increase overall mobility and work to enhance your range of motion (1). The benefits of squats is that you are actively working on this while also promoting it for your overall physical health.
The differences in the high bar versus low bar squat lie in the foot placement, hips, chest angle, and hand placement and vary slightly to target different muscles and movements. Let’s dive into these differences and see which squat is most effective when it comes to your training and performance.
What Is A High Bar Squat?
The high bar squat is where the bar is placed high on your upper back, typically on the trapezius muscle that goes across the top of the shoulders. Your hands are placed wider towards the plates and your feet are around shoulder width apart. Since the bar is placed higher on your back, it is important to stay over the midfoot as much as possible and your back may be slightly straighter than with a low bar squat.
Benefits Of A High Bar Squat
This is seen as the traditional way of squatting and puts you more in that conventional athletic stance. A high bar squat will really work your quads and you will start to see great growth and strength adding more explosive power and a more solid stance when it comes to other activity (2). Placing less stress on your back allows for more balance and your ankles will develop more mobility in order to keep you upright, especially since your upper body is more straight than a low bar squat.
What About A Low Bar Squat?
A low bar squat is where the bar is placed on the upper back as well, but lower than the high bar squat. This would typically rest on your posterior deltoid as opposed to the top of your shoulders. Your hands will be slightly closer together and your feet shoulder width apart, although they will splay out slightly as opposed to keeping your toes directly in front of you. With the bar slightly lower on your back, you will have a slightly more forward lean to maintain a more solid form.
Benefits Of A Lower Bar Squat
Low bar squats are used for a couple of reasons, but the main ones being moving more weight and increasing the load on your back to really see solid development. Since your hips are forced to move back, you can load more on your back and will be able to absorb and produce better force (3). It is slightly easier to lift more weight and is great for developing strength. This style of squatting can really develop the glutes, hamstrings, and back extensors since they require more activation than the quads.
Which Placement Is More Effective?
Each of these squatting placements have their respective benefits and it all comes down to your performance goals and what you are looking to achieve from each. If you seek strength, maybe look more towards the low bar squat since you can add more weight onto that bar and really feel the effects of an increased load. For hamstring, glute, and back growth, a low bar squat may be just what you need to increase that one rep max or just build up sheer strength.
The high bar squat will translate over nicely into other power exercises and can really work on that quad growth. Knowing just what to do when it comes to supporting lower body building is great and the high bar squat will see a more traditional squat to aid in your athletic stance regardless of your respective sport. It is ultimately up to you, your goals, and your comfort level when it comes to squatting. With so much of the weight on your back, without the proper strength and form, that load can lead to unwanted pain and injury. Knowing your limits is key but being able to push those limits is equally as important.
Wrap Up
Squatting is an essential exercise for lifters and athletes of all kind to not only see growth, but also aid in functional movements that can really increase our work capacity. The high bar squat versus the low bar squat are two placements that may differ in movement and a transfer of force but can also be more than beneficial when it comes to lower body gains. Decide on what your goals are and really work to see a huge change in strength and power with these two squatting techniques.
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
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Glassbrook, Daniel J.; Brown, Scott R.; Helms, Eric R.; Duncan, Scott; Storey, Adam G. (2019). “The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis”. (source)
Murawa, Michal; Fryzowicz, Anna; Kabacinski, Jaroslaw; Jurga, Jakub; Gorwa, Joanna; Galli, Manuela; Zago, Matteo (2020). “Muscle activation varies between high-bar and low-bar back squat”. (source)
How These Smith Machine Exercises Work For Huge Gains
Some have a love-hate relationship with it, but these smith machine exercises are great for gains.
For those of us who lift, we may look at smith machine exercises and scoff. The smith machine does have that reputation for not being a “real” lift, or that somehow using this machine is just a cheat. So, we continue to lift that bar freely as we pack on the weight and totally neglect the potential of another group of exercises that can help our gains. While you may have different opinions of what the smith machine can or cannot do, just hear us out, for we have an argument to be made for why you should use it.
Smith machine exercises are essentially the same exercises that you would perform on the free weights, just with the assistance of this machine. But in reality, you are lifting the same amount of weight, albeit with some of that assistance. Your muscles still get work done and you can target specific groups to start to challenge yourself and your goals. To help change your mind, think of the smith machine as just another training tool. You won’t be competing with it, just boosting your gains so you start to see that desired physique you want most.
Let’s look into some awesome smith machine exercises to boost your workouts to new heights. While many of these will be familiar to you, putting them into the format of the smith machine will allow for some real growth and a chance to propel your progress.
What Is The Smith Machine?
The smith machine is a piece of weight training equipment that is fixed within a steel rail system. This fixed track allows for resistance while still operating in similar fashion to the free weight rack. By using this machine, you start to eliminate a lot of the load off your muscles and the movement tends to be more smooth since you are running on a fixed point (1). Some say this is cheating because you can really pack the weight on and potentially lift more than you would with a traditional free weight exercise. Regardless, it is a great training machine to boost your gains.
Pros & Cons of Using It
The smith machine has some pros and cons that are good to consider before jumping right into this. What the smith machine does well is it will help with balance and stability while enhancing safety since it is on a fixed track. You can lift more as well increasing muscle growth for that increased strength and size. Looking at the downsides of the smith machine, the movement of the bar is only up and down on a straight line. Naturally, your body doesn’t lift like this so it can be an unusual movement without targeting your stabilizer muscles, which are vital to grow for better support and functional movements (2). Like anything, the smith machine has its pros and cons but ones worth looking into.
Great Smith Machine Exercises For Boosting Gains
Back Squat
A typically sensitive movement since you are under so much weight, really nailing down form with this is key because you want to stay away from injury and only boost those lower body gains. One tip is to have your feet slightly in front of the bar instead of directly under like a traditional free weight back squat.
Bent Over Row
This is an awesome back exercise and to really widen out those lats. With the smith machine, it takes out the need for those stabilizer muscles and is a good one for isolating the lats and other muscle groups associated with the lift. Help tackle your posture needs with this as well.
Split Squats
Great for working one leg at a time, using the smith machine can work for better balance so you can focus on working those muscles more without wasting concentration on stability. These can be done flat on the floor or with the back foot elevated.
Bench Press
This is perfect to use for those seeking to build muscle. It allows for heavier weight and you will be able to pump out a few more reps given its fixed stability. This is a great training exercise for that muscle growth.
Shrugs
We all know shrugs can work to give your traps some nice strength and size and the smith machine allows us to focus on range of motion to really target the upper traps. The nice part is you can do shrugs either with the bar in front of you or behind you.
Featured Supplement To Enhance These Gains
When it comes to lifting big and fueling our bodies after these smith machine workouts, it’s important to realize that having a top supplementation routine can boost all areas of our gains. A protein powder is absolutely vital for enhancing growth and recovery (3) and while there are many options in supplements like pre-workouts, BCAAs, and even something like a testosterone booster or fat burner, you can’t go wrong with a high-quality protein supplement for all of your lifting needs.
Performance Lab SPORT Protein
Performance Lab SPORT Protein uses Oryzatein® in their protein powder, which provides for awesome benefits out of a clean brown rice protein. This protein is much cleaner than other protein powders and is naturally flavored with organic cocoa, vanilla bean, and ceylon cinnamon for an amazing tasting supplement. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients and offers a non-dairy, plant-based approach to a protein supplement without sacrificing any gains. With no allergens and being vegan-friendly, this protein will give you 20g protein and only 100 calories making this a great option for both cutting and bulking.
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Check out our individual review for Performance Lab SPORT Pre here!
Check out our list of the Best Protein Powders for more awesome protein supplements!
Wrap Up
Smith machine exercises and the many benefits associated with them are great for all of your gains. By working on stability and really targeting muscles differently, you get the most out of each of these exercises to boost your gains. Don’t let the stigma of the smith machine hurt any chance at serious gains and work to give yourself the best chance at growth.
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
Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Schick, Evan E.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Tom Stoltman Wins World’s Strongest Man 2021
Tom Stoltman victorious in World’s Strongest Man 2021.
It’s official. Tom Stoltman is the World’s Strongest Man 2021 champion. After an exciting and grueling five days, the 27 year old Stoltman was victorious earning the first place prize in strongman. Brian Shaw received second place while Maxime Boudreault finished in third. For Stoltman, this is a step up from his placing last year, where he ranked second at the WSM 2020.
During the qualifier stage, Tom Stoltman squeaked by – just making it into the top 10 finalists for the last two days. He did so by winning a Stone Off against Mark Felix. Despite the slow start in the qualifier events, Stoltman stood tall during the finals, especially during day one with a sweep of many of the events.
After the first two events in the last day of finals, the World’s Strongest Man 2021 competition was neck and neck between two competitors. Tom Stoltman and Brian Shaw were just one point away for each other – battling for first place. It was clear that the event would come down to the final competition. The energy in the air was electric and audiences were on the edge of their seats.
Tom Stoltman was looking promising in the first day of the finals – but didn’t bring in his best showing during the day two finals events. Despite this, he was able to hold onto his lead and earn himself the first place victory. The first two events of the day, the Log Lift and KNAACK Deadlift, left Stoltman just one point ahead. The gap had closed significantly putting lead in jeopardy.
Ultimately, this didn’t matter. Stoltman came in strong on the final event, the Atlas Stone Medley, and placed first place – putting all questions to rest and earning him his champion status. In the end, it seems, the close call simply made for a dramatic and exciting photo finish.
You can read our entire breakdown and recap of the World’s Strongest Man 2021 finals right here to get more of a play-by-play of the two-day events.
You can also see a brief recap of Tom Stoltman’s performance in each event below.
2021 WSM Qualifying Stage
Loading Medley — 4 in 49.69 (First place)
Deadlift for Reps — 8 reps (Tied for first)
Train Push — 37.83 (Third place)
Overhead Medley — 4 in 38.02 (Third place)
Pickaxe Hold — 36.90 (Third place)
Stone Off — Defeated Mark Felix with 5 stones
2021 WSM Finals Stage
Giants Medley — 18.36 (First place)
Titan’s Turntable — 46.89 (First place)
Keg Toss — 7.5 meters (Tied for second place)
Max Log Lift — 185 kilograms (Tied for ninth place)
KNAACK Deadlift — 8 reps (Tied for third place)
Atlas Stones — 5 stones in 20.21 (First place)
This performance earned Tom Stoltman the title of World’s Strongest Man 2021. He is now the 23rd athlete since the inception of the competition in 1977 to be dubbed champion. You can get more updates and news coverage on all things strongman, strength sports, and bodybuilding right here at the Generation Iron Fitness Network!
Everything You Need to Know About StrongLifts 5×5 Strength Program
The optimal volume for building muscle has been the subject for a number of scientific studies over the years and yet there still does not appear to be a definite answer. The original understanding was that the number of reps completed dictated the muscle component trained. Low reps under a heavy load developed strength whereas high reps under a low load would improve muscular endurance.
Now, however, there are those who advocate the use of both high and low repetitions stating that this is optimal for hypertrophy (muscular growth). With a number of contradicting opinions and views on the ideal number of repetitions, it can be challenging to know who is right. For a number of years, 5 sets of 5 reps has been seen as the gold standard for strength training however, it’s overall impact on muscle building is questionable.
What Is StrongLifts?
StrongLifts is a linear progression strength program which can be used by practically any individual, regardless of their experience. It is a simple and effective program for building strength as highlighted by the fact it only requires completion of 2 workouts – workout A and B.
Both of the workouts focus on large, compound movements that will cause improvements in strength. Compound movements are simply exercises which work multiple muscles groups across a number of joints.
The participant is required to train 3 times per week and must alternate between both workout A and B. The workouts should be spread throughout the week with the general rule being one day on, one day off, which will give the body sufficient time to fully recover from training bouts.
As mentioned, StrongLifts follows linear progression which simply refers to a training principle involving incrementally adding more weight to each exercise with every session. To effectively apply this principle, StrongLifts requires that on successful completion of 5 sets of 5 reps, 5lbs (or 2.5kg) should be added to the barbell. This process should be repeated and continue for as long as possible in order to maximize an increase in strength.
StrongLifts Workouts
The StrongLifts workout routine is simple and easy to implement; there are only 5 exercises to complete per week – the squat, bench press, barbell row, overhead press, and deadlift. Of course, this makes the StrongLift program highly appealing for novices and beginners.
Workout A
Exercise
Sets x Reps
Squat
5 x 5
Bench Press
5 x 5
Barbell Row
5 x 5
Workout B
Exercise
Sets x Reps
Squat
5 x 5
Overhead Press
5 x 5
Deadlift
1 x 5
The deadlift is the only exercise out of the 5 that fails to follow convention as only one set of deadlift is required, rather than five. The underlying reason for this is that heavy deadlifts are highly taxing on the central nervous system and as a result, 1 set will suffice.
5 x 5 Considerations
By searching through popular strength training programs online, it won’t take long to notice that a large percentage of them use 5 x 5. Many view the 5 x 5 as the optimal combination of load and intensity for building strength. But is it the ideal volume for driving muscle growth too?
Previously, the widely-held belief was that performing 1-5 reps would build muscular strength, 6-12 reps causes muscular hypertrophy and 12 reps or more would develop muscular endurance. This may help to explain why so many strength programs focus on 5 x 5 and rarely incorporate sets exceeding 5 reps.
Optimal Training Frequency
Typically, bodybuilders follow a “split” strength program which involves focussing on one muscle group per session – in other words, they train each muscle group once per week. However, evidence is mounting that suggests that this is perhaps not the most efficient way to develop size.
Recent research indicates that an increase in training frequency may accelerate muscular hypertrophy to a greater extent (1). This means training each muscle group several times per week – instead of once. One particular study compared the rate of muscle growth between those adopting a “split” routine and those training 3 times per week. The group that trained muscle groups multiple times per week experienced more rapid gains.
With StrongLifts, squats will be performed 6 times over a two week period. Meanwhile, bench press, overhead press, row, and deadlift will be performed 3 times each over the same period.
Of the back of this research, the training frequency for squats would be considered optimal, however, frequency is certainly lacking for the deadlift and for all upper body exercises. Therefore, this may lead to a fine development of the legs (specifically the quads and glutes) but an inefficient development of the upper body and hamstrings specifically.
Weekly Training Volume
Training volume simply refers to the total amount of work performed during each workout. The number of sets and reps performed, the weight lifted and total intensity will all have a bearing on overall training volume.
In the fitness industry, there is a wide range of opinions when it comes to training volume. For example, one may say that completing sets to muscular failure is the best way to add mass whereas another may say working to absolute failure is unnecessary for muscle building.
As with training frequency, a large number of studies have been completed and have investigated the link between volume and hypertrophy. The majority of the research agrees that the number of sets performed will have a direct impact on the rate of muscular hypertrophy. The more sets completed (without overtraining), the greater the rate of muscular growth (2).
It is important to consider total weekly training volume – rather than individual workout volume. The weekly volume for the StrongLifts program includes 16/17 sets for the legs (15 sets of squats, 1/2 sets of deadlifts). This is ample volume for developing the legs optimally.
Once again, however, StrongLifts is found lacking when it comes to upper body development. The weekly volume for the chest, back and shoulders is significantly lower – averaging at 7.5 sets.
This adds even further weight to the idea that StrongLifts may indeed develop the legs at a decent rate yet the upper body may under-develop due to the lack of training frequency and overall volume.
Using Heavy Weight
As stated earlier, the deeply-held belief was that for building muscle mass effectively, a rep range of 6 – 12 reps should be adopted and therefore, while completing 5 x 5 would be beneficial for building strength, it would not optimally build muscle.
The main benefit of using heavy weight is the fact that there is a large degree of muscle recruitment required to generate movement and stability. A further benefit to using heavy weight is that fatigue will not build up to the same extent as it would with high reps thus facilitating form.
Over the years, however, data from recent studies have suggested that the number of reps completed may not have as great an impact on muscle growth as we had once imagined. Both low and high reps appear to have a similar impact on the rate and extent of muscular hypertrophy.
One recent study even suggested that heavier weights and low reps is actually superior for muscular growth. The research involved placing participants into one of two groups. The first group completed 4 sets of 10-12 reps per exercise while the second group completed the same exercises using a heavier load and completed 3-5 reps per exercise.
The results after 8 weeks of training indicated that those performing 3-5 reps put on a greater amount of muscle mass in comparison to those who participated in sets of 10-12 reps (3).
Research investigating how the body reacts to rep ranges will undoubtedly continue for many years to come however, this recent research does seem to point toward heavy weight training being as beneficial for muscular growth as traditional hypertrophy training.
The traditional view would have shunned the approach taken by the StrongLifts program for building mass, however, keeping in mind these latest findings, it must be said that low reps (3-5) will indeed facilitate muscle mass improvements.
Varying Sets and Reps
While 5 x 5 does appear to be effective, there is a case to suggest that varying the number of sets and repetitions performed may lead to even greater development. Often referred to as “combination training”, this method involves working the upper and lower body through a number of different rep ranges.
Findings have indicated that this method can be utilized to maximize muscle growth. One study, in particular, investigated the impact that “backed off” sets had on overall muscle gain. A backed off set is simply where the load is reduced drastically for the final set to allow a high number of reps to be performed.
The research found that backed off sets had a greater impact on size development and strength capability than standard “straight” sets of 5 x 3-5 (4). Based on these findings, incorporate a mixture of high and low repetitions may accelerate hypertrophy to a greater extent. StrongLifts fails to utilize combination training and stick only to straight sets of 5 x 5.
Limited Exercise Menu
The majority of 5 x 5 programs, such as StrongLifts, integrate a number of key compound exercises. It would be highly challenging to find a 5 x 5 program that doesn’t include the squat, deadlift, bench, and overhead press.
While these exercises are high effective for strength and size building, concentrating solely on one exercise per muscle group is unlikely to optimize growth. Undoubtedly, these key movements exercise a large number of muscles and place a great demand on them however, in order to maximize development, we must use several exercises.
For a comprehensive development, we must ensure that all muscle fibers are targeted equally. One of the best examples that can be given to demonstrate this is the use of an incline during the bench press. A standard bench press will place a great degree of stress on the pectorals, yet, in order to fully develop the pecs, it’s important to incorporate the incline press and allow the fibers of the upper pecs to develop at a similar rate.
One recent study investigated the impact that squat-only program and a varied quad-based program had on overall quad development. The varied program, which involved several exercises including the leg press, squat, and lunge, was found to be superior for developing the 4 individual muscles of the quads. (5)
Strength Does Not Equate To Size
5 x 5 programs have been in existence for a long time but were highly popularized in the 1970’s. Since then the 5 x 5 has been treated as the ultimate strength and power building method.
While there is no doubt that the 5 x 5 is superb for developing strength, it is critical to remember that an increase in strength capabilities does not necessarily equate to changes in muscle size. Absolutely, there is a link between an increase in strength and muscular hypertrophy but it is not a perfectly correlated relationship.
There are many individuals, some who you may have come across at your local gym, who are not especially muscular but are extremely strong. This helps to highlight the fact that improving strength with each and every compound lifts will not guarantee an increase in muscle mass.
Before we even consider the strength program to follow, one must first place themselves within a calorie surplus and ensure that they are consuming an adequate amount of protein per day to promote effectual growth. If these two components are not in place, strength may improve yet muscular size may remain relatively unchanged.
The 5 x 5 and Testosterone
Finally, it has been suggested that performing compound lifts following the 5 x 5 method somehow creates an anabolic state thus enhancing the release of muscle building hormones such as testosterone and human growth hormone (HGH).
Unfortunately, this claim lacks substance. While “big” exercises such as squats and deadlifts may contribute to a minute increase in testosterone and growth hormone, it is a short lived effect and has little impact on muscle mass development (6).
Final Word
While the StrongLifts program is simple, effective and a great tool for novices looking to learn basic barbell exercises and build strength, there are absolutely no guarantees that it will develop muscle mass to a great extent. There are a number of shortcomings with the StrongLift program – specifically in regards to the lack of upper body development. Therefore, if your primary goal is to build mass, consider looking for a program which integrates appropriate volume, frequency, and variation.
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References:
1- Schoenfeld, Brad J.; Ratamess, Nicholas A.; Peterson, Mark D.; Contreras, Bret; Tiryaki-Sonmez, Gul (2015-7). “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (7): 1821–1829. doi:10.1519/JSC.0000000000000970. ISSN 1533-4287. PMID 25932981.
2- Schoenfeld, Brad J.; Ogborn, Dan; Krieger, James W. (2017-6). “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis”. Journal of Sports Sciences. 35 (11): 1073–1082. doi:10.1080/02640414.2016.1210197. ISSN 1466-447X. PMID 27433992.
3- Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A (August 13, 2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC PMCPMC4562558. PMID 26272733.
4- Goto, Kazushige; Nagasawa, Masanari; Yanagisawa, Osamu; Kizuka, Tomohiro; Ishii, Naokata; Takamatsu, Kaoru (2004-11). “Muscular adaptations to combinations of high- and low-intensity resistance exercises”. Journal of Strength and Conditioning Research. 18 (4): 730–737. doi:10.1519/R-13603.1. ISSN 1064-8011. PMID 15574075.
5- Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
6- Walker, Simon; Häkkinen, Keijo; Haff, Guy Gregory; Blazevich, Anthony J.; Newton, Robert U. (2017-4). “Acute elevations in serum hormones are attenuated after chronic training with traditional isoinertial but not accentuated eccentric loads in strength-trained men”. Physiological Reports. 5 (7). doi:10.14814/phy2.13241. ISSN 2051-817X. PMC PMCPMC5392527. PMID 28400506.
Header image courtesy of Envato Elements
INSANE BODYBUILDING GENETICS! The Most Jacked and Shredded Father and Son Duo We’ve Seen!
In honor of Father’s Day, we are re-running this story about bodybuilding father and son duo who caught eyes on stage in the Canadian Nationals.
Genetics. They play a major role in how one’s physique can be molded and shaped. Some individuals have crazy back genetics that allow them to get their lats to explode with muscle. Others have crazy arm genetics, bicep and tricep insertions going above and beyond what we thought was humanly possible. Then there are those who have overall superior genetics allowing them to mold their bodies to insanely jacked and shredded forms.
When an individual has some impressive genetics, sometimes they’re able to pass those same gifts onto the next generation. This certainly seems to be the case in regards to Jesse and Denis LeBlanc.
A certified personal trainer, Jesse LeBlanc has been able to shape the bodies of his clients into healthy and strong figures of peak human athleticism. Jesse LeBlanc has utilized that same knowledge and passion for transforming his clients into shaping his own physique as well, leading to numerous competitive bodybuilding titles in the process. But while Jesse may have put in the hard work to transform himself, we have to consider that his superior genetics helped him along the way.
Enter Denis LeBlanc.
A fitness enthusiast himself, Jesse’s father Denis has cut out a powerful and strong form of his own, looking extremely jacked and shredded even in his early fifties. The father and son duo got the chance to show off their hard work and superior genetics on stage when they competed in a bodybuilding show together at last year’s Canadian Nationals. Suffice it to say, both LeBlanc men looked impressive as they stepped on stage.
Jesse and Denis LeBlanc not only have a bond through blood, but also their passion for fitness.
What do you think of this father-son duo?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jacob Ladon is a staff writer and former amateur bodybuilder. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. He reports and comments on all bodybuilding related matters.
World’s Strongest Man 2021 Finals Results (LIVE UPDATES)
A complete breakdown of the World’s Strongest Man 2021 finals results day one.
The World’s Strongest Man 2021 is nearing an end as the day one finals have come to a close. After a grueling three days of qualifiers – 10 strongman competitors are battling it out to win the title of World’s Strongest Man. Read on for our full recap and breakdown of the day one finals.
The World’s Strongest Man 2021 runs from June 15-20th in Sacramento, California. This is first time in seven years that the event has taken place in California and Generation Iron has been working with WSM’s IMG team to bring you direct coverage. The strongman competitors have been giving their all throughout the entirety of the event – which has also brought in some dramatic turns of events.
Luke Richardson and Graham Hicks have pulled out of the competition early on in the qualifier rounds. Hicks first announced dropping out via his Instagram on June 14. Ervin Toots from Estonia replaced Hicks – who also switched qualifier group spots with Gavin Bilton.
Terry Hollands also suffered an injury during the first round of qualifiers and later announced that he would be officially retiring from the World’s Strongest Man competition completely. Additionally, last year’s champion Oleksii Novikov had some trouble early on with the loading medley event and was unable to finish. This put him at a disadvantage going into the rest of the competition.
After three great days of competition, notable names to watch have begun to emerge. Brian Shaw remains rather dominate along with Trey Mitchell, JF Caron, and Konstantine Janashia. Moving into the final stages and last chances for these athletes to stake their claims, all eyes will be on the finalists as they test their strength and sheer will to be crowned champion.
World’s Strongest Man 2021 Finalists
Ultimately, only 10 competitors were able to move onto the finals this Saturday and Sunday. Below are the ten competitors who are battling it out for the first place spot this weekend.
Brian Shaw
Trey Mitchell
JF Caron
Konstantine Janashia
Bobby Thompson
Maxime Boudreault
Tom Stoltman
Eythor Ingolfsson Melsted
Adam Bishop
Luke Stoltman
World’s Strongest Man 2021 Finals Day 1 Events
Giant’s Medley
Titan’s Turntable
Reign Keg Toss
With the day one finals coming to a close, here are the results and current standings.
World’s Strongest Man 2021 Leaderboard
No.
Name
Points
1
Tom Stoltman
10
2
Konstantine Janashia
9
3
Brian Shaw
8
4
Luke Stoltman
7
5
JF Caron
6
6
Adam Bishop
5
7
Bobby Thompson
4
8
Maxime Boudreault
3
9
Trey Mitchell
2
10
Eythor Ingolfsson Melsted
1
World’s Strongest Man 2021 Finals Day One Results
After a hot start to the finals round, these 10 athletes have begun competition with serious force. To begin with the Giant’s Medley, Tom Stoltman won the event with a time of 18.36 seconds with Konstantine Janashia and Brian Shaw closely behind.
Giant’s Medley
Tom Stoltman – 18.36 seconds
Konstantine Janashia – 20.31 seconds
Brian Shaw – 20.53 seconds
Luke Stoltman – 20.72 seconds
JF Caron – 21.31 seconds
Adam Bishop – 22.39 seconds
Bobby Thompson – 25.06 seconds
Maxime Boudreault – 31.43 seconds
Trey Mitchell – 45.61 seconds
Eythor Ingolfsson Melsted – 12.75 meters
Titan’s Turntable
Results for the Titan’s Turntable will be available shortly.
Reign Keg Toss
Results for the Reign Keg Toss will be available shortly.
World’s Strongest Man Finals Day 2 Preview
With only one more day of the finals we can expect a lot more exciting events to take place as each athlete pushes through their last chance to win the title of World’s Strongest Man. Below is what to expect for tomorrow’s final showcase.
Finals Day 2 – Finals Day 2: Sunday, June 20th
LOG LIFT
KNAACK DEADLIFT
ATLAS STONES
2021 SBD WSM AWARDS
Continue to tune in to our coverage of the 2021 World’s Strongest Man event for more updates. For more news, follow Generation Iron on Facebook, Twitter, and Instagram.
*Photo credit: Joe Martinez/ World’s Strongest Man
8 Best Back Exercises For A Rock Solid Back And Physique
Don’t overlook the gains you can get from having a rock solid back and really work to elevate your overall performance and physique with these great exercises to bring your gains to the next level.
It’s too easy to look in the mirror and see the progress made in the front. The pecs that pop, the biceps that bulge out, and those washboard abs you’ve made happen with strict attention and dedication. But your back needs love and the gains made from producing a rock solid back are waiting for you to expose. Not only can your back help give off that toned aesthetic you’ve hustled for in the front, but the benefits to your posture and overall strength are endless. So, why limit yourself with what you can and cannot do when building muscle.
We often spend so much time hunched over a desk or a computer, not realizing the detriment we’re producing to our backs. That weakness not only hinders our overall growth but stunts your progress from those workouts in the front you desperately want to improve. The stronger your upper back, the more stable your shoulders become, thus allowing more weight for upper body workouts, like the bench press. Seems like you take out two birds with one stone so why not work the back to its optimal capacity for muscle growth.
So while the front gets all the love, the back struggles for attention and ultimately can bring you down, hurting all other elements of your workouts. With these 8 workouts, you’ll notice a huge difference in your overall strength and posture and that V-shape you so desire is just around the corner. So give these a try and really start to see the gains grow and that much desired V-shape taper come into full effect as you work yourself to oblivion.
A shredded back is what separates the men from the boys, especially in the gym. A good back training session should be as brutal as a hardcore leg day and leave you sore and wanting more. You should be running on fumes by the end of your back workouts and seeking the next back workouts to really enhance your overall growth. Don’t be just another person working out in the gym. Be a force that everyone can jealous of every time you grab a weight. Knowing what to do and actually doing it are two totally different things so make those rock solid back goals come true with a serious boost to your training and muscle growth.
If you want a cobra back, you need to constantly shock your muscles with different exercises. Hitting a training plateau is one sure way to stunt your gains and waste your time in the gym. Your back is one of the biggest muscle groups and you need to target it from every angle for optimal results in the most safe and effective way. We have put together the list of workouts you can try during your next workout to really turn your back into a serious strength specimen.
Here are 8 training exercises to help you get that rock-solid back.
Band Bent Over Row
The band bent over row is perfect for those at-home workouts. Either as a warm-up or a workout, the band bent over row will provide great range of motion while still challenging you, all while forgetting that weights exist. Providing constant tension, it allows for various grip options while sticking with a natural range of movement. Improving not only grip strength but also mobility is more than key when looking to progress with your overall goals with a good back workout.
How to: Grab a band and place it on the ground, standing in the middle. Take the band with both hands with an overhand grip, bend at the hips, keeping a good, solid posture with your feet shoulder width apart. It’s crucial that your back remains straight and not rounded. Pull the bands towards your chest, squeezing your back, ending with a slight pause at the top. Return to the original position and keep working against the band’s resistance.
Single Arm Dumbbell Row
The single arm dumbbell row is great because it allows you to lift more weight with a greater range of motion. The ability to focus on weaker points of your back is just one benefit to this workout. Your lats will work hard and other muscles like the rhomboids and traps will jump to their defense.
How to: There are two ways to do this workout and each will provide solid benefits. It is important to keep the core engaged with both so as to protect the spine and provide solid stability.
Using a bench, place one knee down toward the back with the same side hand towards the front. Provide support with the leg that is on the ground and using your free hand, grab a weight. Maintaining a flat back is key as you lift the weight in a rowing motion to avoid lower back pain. Repeat with the other side by placing your other knee on the back of the bench with the same side hand on the front.
The other way to do this exercise is to place one hand in the middle of the bench and hinge at the waist with both feet planted firmly on the ground. With the core engaged, grab a weight with your free hand and lift to your chest in a rowing motion, keeping a flat and stable back.
Renegade Row
The renegade row is the perfect challenge for it combines both the pushup and plank, mixed with the added bonus of weights. Keeping a tight core is critical for the integrity of this position so as to not injure yourself. Start light and work your way up to heavier weights. As a full body exercise, the renegade row will work to push you to new heights with your overall strength goals. Planks work to target your core and offer balance and stabilization for the lower back while push-ups can really work your chest, arms, and core. The row will target the back making this a serious contender for one of the best full body workouts for your back muscles.
How to: Grabbing a pair of dumbbells, get into a plank position with feet spread shoulder width apart. The dumbbells should be parallel to each other as you squeeze your glutes and brace your core. It is important to keep the core engaged the entire time.
Lift one weight up in a rowing motion to your chest, pause for a second, and return the weight to the ground. Reset, check your core, and repeat with the other side. Control is key with this workout in order to keep your body stable and your core engaged.
Chest-Supported Dumbbell Row
The chest supported dumbbell row is a great for those who may struggle with keeping a strong chest and straight spine with some others. The chest-supported dumbbell row lets the bench do all of the work while you can efficiently move the weight. Often times we lose our form and balance throwing us all out of whack. Supporting ourselves is key when it comes to working a full body exercise for those vulnerable joints and smaller, overlooked back muscles can become targets for injury and unwanted pain, like those in your lower back. Really take advantage of this exercise and work to benefit yourself overall.
How to: Using an incline bench, lay on your stomach and let your arms hang. Grab the dumbbells and squeeze your back to pull the weights with your hips. Your elbows should be at a 90-degree angle. Make sure to squeeze your shoulder blades, pausing at the top for a second or two, and returning to the start.
Seated Cable Row With Pause
The seated cable row with a pause is a great workout to see big gains. Sitting up tall and keeping your shoulders back is key in strengthening those muscles. Unstable shoulders can limit your movement resulting in not as much growth. It is crucial to keep your shoulders back and down in order to avoid injury. The great benefit to this exercise is that you can start with light weight and slowly add more weight to maximize your gains. Working a drop set with this is also something that can really enhance overall muscle growth and huge gains with your back muscles.
How to: Sit upright across from the bar. Grab the bar and pull towards your upper abs. Set your shoulders blades together and tighten your abs before beginning. Sitting up tall, let your arms slide out following the cable. Your body should remain straight and firm throughout the entire movement. Repeat with desired number of reps.
Wide-Grip Seated Cable Row
The wide grip seated cable row is really just a variation of the seated cable row, but is important for those who want more specific focus on the lats. The same applies with keeping a tight core and stable shoulders. Similar to the normal grip seated cable row, this exercise can elevate all aspects of performance and growth by playing with weights to really trick your muscles and alleviate lower back pain.
How to: Sit upright holding the bar with a wide grip. Hinge at the waist while maintaining a tight core and flow out with the cable. Pull back towards the upper abs and pinch your shoulder blades together.
Close-Grip Pull Down
The close grip pull down is great for it allows a longer range of motion and increased time under tension, forcing your muscles to work a little harder. The close-grip and the regular grip act very similar to one another so it’s really a personal preference. Keeping this movement slow and controlled will only add to the resistance and tension and a good squeeze will only amplify the effects of a stronger back.
How to: Sit upright with your knees placed under the pads and keep your back upright with your arms straight. Reach up and grab the grips, bracing your upper body. Pull down to your chest and hold for a moment before releasing back up to the top.
Pullups or Chin-ups With Variations
Pullups and chin-ups are staples in any workout especially for those looking to get a V-shaped torso. Pull ups and chin ups work the lats and that flared shape can make you appear more slim without shedding a pound. There are many variations with these, but here are some good ones to try. Find on that is comfortable for you and really work the reps while mixing in new ones to trick your muscles and diversify your training.
Chin-up: Grab the bar with an underhand neutral grip shoulder-width apart.
Mixed Grip Chin-up: Grab the bar with hands shoulder-width apart, however one is underhand and the other is overhand.
Pullup: With an overhand grip, repeat the same motion as a chin-up to really get a great pull ups exercise for muscle gain as you build muscle.
Towel Pullup: A fun take on the pullup, drape a towel over the bar and grab the ends with your palms facing each other. This can help improve grip strength and is great for the forearms.
Wrap Up
These are sure to fire up your physique so you see huge gains in your back. A strong back can provide not only strength but also support and stabilization for big lifts so you stay strong and injury free. Having a rock solid back means you know what you are doing and not just in the gym wasting your time. Taking the time to really work your back muscles and give your body the best benefit possible is something you should applaud yourself for because many people overlook it. Don’t let the same old routine ruin your chances at great gains and work to add some diversity into your back workouts with some simple or more advanced exercises. Try these today and see what they can do for you to advance all of your bodybuilding, fitness, health, and wellness goals in your quest for optimal performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Best Muscle Group Training Combos For Bodybuilding
Know the right combination of muscles to train to ensure your bodybuilding gains are met and really work to get the most out of every workout.
Instead of wandering around the gym with no plan in mind, it is important for you to know what works best to maximize the full potential of your growth with your muscle groups. While ripping a quick set of bicep curls, hopping on the bench for a few decent reps, and hitting a body weight squat circuit might make you feel good, you won’t be actually benefiting your overall performance or individual muscle groups or any major muscle group, as well as smaller muscle groups, to make sure to see growth in your training.
To start seeing the success of muscle building depends on training the right muscles, at the right time, and with other muscle groups that aid in such growth. Pairing muscle groups that compliment each other will activate more muscle fibers and allow for more muscle in your workouts for maximum muscle group training for all muscle groups and sheer volume.
Work Those Stabilizer Muscles Out For Support
It is important to note that very few exercises truly target just one muscle, whereas many target different muscle groups. Although a major muscle may be the intended target, smaller ones surrounding it also benefits and provide support and act as stabilizers for the larger muscles. By combining certain muscle groups together that complement each other, you increase muscle mass, bone health, and begin that path to your desired physique. Working on the wrong muscle group together won’t totally destroy all gains, but you will not fully maximize the potential of your hard work put into the gym from all muscle groups.
The Benefits Of Combining Muscle Groups For Serious Growth & Performance
The bonus of combining certain groups is to work like-minded muscles with complimentary movements. A day off of recovery for that muscle group will allow the muscle to recharge to better target muscle growth. Compound exercises are those that involve more than one group of muscles and can increase efficiency, muscle mass, and weight loss.
However, if you want to start to strengthen muscle groups over the other, exercises performed in the beginning of the workout led to greater gains than those completed at the end (1).
Fatigue plays a role for those muscles worked at the beginning are fresher and more willing to lift more weight for muscle group training and intensity.
These muscle group combinations ensure you see big gains without sacrificing your overall health so as to not waste your time in the gym and be as effective as possible with all muscle groups. A simple change in your existing workout plan can go a long way in terms of benefits and gains for muscle group training with added intensity. Getting enough resistance from enough intensity quickly can ensure safe lifting for weeks and months as you build up enough muscle.
Chest, Shoulders and Triceps For Pushing Motions
The chest and triceps work together in most pushing motions that originate from the shoulders, so combining the three is the best choice. By keeping all three activated in the workout, the possibility for growth is undeniable and unavoidable, especially with great chest exercises, and even in the triceps and shoulders. While the bench will see greater muscle hypertrophy in your chest than the triceps (2), it’s important to recognize that both the triceps and shoulders still benefit from said exercise as opposed to just one muscle group or just one singular major muscle group or body part, as well as other smaller muscle groups incorporated in your training program for the best results to get in a week.
With the shoulders as a bridge to your chest and triceps, increasing mobility and size are key to keeping your upper half strong, stable, and free from injury. Put these three muscle groups together for an effective and efficient workout to train at least once per week to target different muscle needs through weight training so you can spend the time you want on them. Whether it be your shoulders or your chest, you can get at least one good exercise in a week to split your days between the other groups so your body can rest and enjoy the program designed for lifting big weights.
Exercises:
Incline Chest Press
Bench Press
Dumbbell Lateral Raises
Arnold Press
Dumbbells Triceps Kickbacks
Triceps Overhead Extension
Back, Biceps and Abs For Pulling Movements
This muscle group pairing is effective because the biceps assist the back with many exercises. For a lot of back day training, the biceps and arms offer the secondary movement being some sort of pulling motion in many ways. Whether it be a rowing motion, or one of pulling up or down, in the upper or lower arm, the biceps are essential for getting that back to where it should be so you start seeing that wing-like back along with those giant arms so they start working for your benefit.
While its true your biceps also activate the shoulders, which you would have included on a different day of training, it is vital to just maintain your form and know your limits to not over work them or other major muscle groups, especially your back and arms. Working your abs along with the back and biceps offers stability and can assist in injury prevention (3), so adding core exercises to this regiment is simply a must to also help with low back support. Along with those added benefits of balance and grip strength, you can get that more than desired six-pack abs to look and feel great while also promoting good back support for your overall body health along with rest and the best recovery to train at optimal capacity with heavy weights while ensuring efficient time working out.
Exercises:
Dumbbell Rows
Lat Pulldowns (with reverse grip)
Standard Bicep Curl
Hammer Curl
Preacher Curls
Plank
Crunches
Russian Twists
Hamstrings, Quads, Calves and Glutes For Lower Body Power & Explosive Strength
Training these muscle groups may seem obvious, but it is vital to keep working your legs. Your quads, hamstrings, calves, and glutes work as one to perform these compound motions so it is no surprise this combination works to your maximum benefit with workouts. Your calves, hamstrings and glutes help with hip and knee movements and your glutes offer added support to the hamstrings to flex the knees or extend the hip. Well-trained legs provide you with a strong back and core, but also that balance and stability to improve form in a variety of other exercises, some with just one single leg to work those calves and get them done. While leg day may not be as appealing as hitting a good, solid upper body workout, or whatever comes your way, it is vital to train your legs and keep a strong foundation in and out of the gym for major muscle groups and workouts in order to see proper rest as well from your legs routine for great workouts.
Exercises:
Bodyweight Squat
Bulgarian Split Squat
Barbell Hip Thrust
Machine Leg Curl
Step Ups
Cable Kickbacks
Standing Calf Raise
Seated Band Pushes
Wrap It All Up
More often than not we have a good handle on what muscle groups we want to work together. People will commonly work their chest and biceps and save the triceps and shoulders for the back. While you are likely to notice progress, a simple change of switching your back and chest days can boost your performance and strength by providing complimentary muscles groups to perform exercises more effectively. Regardless of what you decide, it’s important to have a plan in place to stay on track and continue to see that muscle growth you want and need while also staying healthy. Use leg days as a recovery tool for your upper half just as much as you are using them for building foundational strength to support and assist balance and stability. Try pairing these muscle group combinations together and love the results that follow for what you want and need to make people want to stare at all your progress.
Check out our Exercise Guide for other exercises and video instructions.
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
Simao, Roberto; Freitas de Salles, Belmiro; Figueiredo, Tiago; Dias, Ingrid; Wiilardson, Jeffrey M. (2012). “Exercise order in resistance training”. (source)
Ogasawara, Riki; Thiebaud, Robert S.; Loenneke, Jeremy P.; Loftin, Mark; Abe, Takashi (2012). “Time course for arm and chest muscle thickness changes following bench press training”. (source)
Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (2018). “Effects of core strength training on core stability”. (source)
Talking Huge With Craig Golias | EP 3: Vegas New Mecca, Fitting On Plane, & Last Photo With Rich Piana
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Craig Golias talks on how bodybuilders are swarming to Las Vegas, how to not overeat while bulking, and his relationship with the late Rich Piana
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about Las Vegas becoming the new mecca of bodybuilding, his friendship with Rich Piana, how to not overeat while bulking, and his early days as an ectomorph.
While Craig Golias may have only had a short career as a competitive bodybuilder, he still love the sport and lifestyle passionately. During our time talking with Craig during this episode, he also recounts his very first time going to the Mr. Olympia competition as a fan. He also discusses his how much he enjoys going to the expo and meeting fans.
Are bodybuilders flocking to live in Las Vegas?
One of our main points of discussion this week is Las Vegas and how it’s suddenly booming with bodybuilding. It’s no secret that for decades the Mr. Olympia has been held in Las Vegas. Ironically, that has changed over the past two years due to COVID-19 – yet the bodybuilding culture seems to be thriving in Las Vegas regardless.
Craig Golias is one of those bodybuilders. He now lives in Las Vegas and hasn’t looked back. In fact, he despises California cities due to the immense traffic and expensive prices. According to Craig, he’s not alone. Many aspiring and pro bodybuilders are moving to Las Vegas. Not only that – but notable gyms are opening up in the area as well.
This combination of bodybuilding-focused gyms and bodybuilders seems to be early signs of a shift in the bodybuilding landscape. Will Las Vegas soon overshadow Los Angeles as the mecca of bodybuilding? Craig Golias believes so.
Vlad Yudin also discusses with Craig how a similar shift is happening on the east coast. Many bodybuilders and events have been moving to Florida. This was accelerated by the pandemic and the lax laws in the state. But this shift was happening even before COVID-19 consumed the world.
Craig Golias On Overeating And Life As An Ectomorph
The topic of bulking returns this week as Craig Golias gives advice on how to not overeat while trying to put on size. The key of course is to eat clean. But he also suggests that your tactics change depending on your current weight. If you are overweight and want to build muscle – Craig suggests focusing on dieting and cutting weight first. Drop the fat, then return to eating heavily – only this time with clean foods.
Craig Golias, while massive and nearly 300 pounds, was not a man who naturally carried weight during his younger years. In fact, he was skinny as twig. He describes himself as an ectomorph who could eat whatever he wanted without gaining weight.
So of course, when he decided to try and build massive muscle – he overindulged extremely. At first, this combined with training led to mostly muscle growth. But by the time he went from 150 pounds to 225 pounds, the weight gain started going from muscle to fat.
At the time, Craig Golias knew nothing about the protocols and tactics for being a successful bodybuilder. He was just playing it by ear and trying to emulate the physiques he saw in movies and magazines. For future generations – he warns against doing what he did at the start. The sooner you know about building muscle on a clean diet, the sooner you will find the kind of real bodybuilding success you are likely looking for.
Wrap Up
You can watch Craig Golias and Vlad Yudin discuss Las Vegas bodybuilding, Rich Piana, overeating, and how to build muscle as an ectomorph in our latest episode above. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!