All Posts By Muscle Insider

Best on the Planet – Backs Worthy of A Superhero Cape

The back is one of the hardest muscle groups to develop. Posterior muscles (the muscles on your back) are harder to train and establish a mind-muscle connection with as you can’t see them directly in the mirror.
A good back workout can be as hard (if not harder) as a brutal leg workout. A big, broad, and thick back can showcase your mettle. The athletes on the list below have made a mark with their V-tapers.
Bodybuilders With The Best Backs

Sergio Oliva

Sergio Oliva is a bodybuilding legend and the guy who gave Arnold Schwarzenegger the chills with the size of his back when Arnie stepped on stage for his first-ever Mr. Olympia competition.
Dorian Yates

Yates is the guy who took size to the next level and made freakish the new normal. The other quality which made Dorian stand out was his conditioning. His competitors had no chance when he stepped on stage with his grainy and peeled physique.
Kai Greene

Kai Greene arguably has one of the biggest back in the bodybuilding world. Although Greene doesn’t compete anymore, he stays in stage-ready shape throughout the year and his fans are waiting to see him on the Mr. Olympia stage soon.
Ronnie Coleman

Ronnie Coleman is the King of the bodybuilding world with the highest number of Mr. Olympia title wins. Whenever Ronnie hit the lat spread pose on stage, it was almost as if he was pulling the curtains on his competition.
Kevin Levrone

For many people, Kevin Levrone is an uncrowned Mr. Olympia. In his golden days, Levrone was known for his size and symmetry. You could teach an anatomy class keeping his back as the subject.

Jean-Pierre Fux

Jean-Pierre Fux aka The Giant Killer aka The Mass Monster was set for big things until an accident inside the squat rack shortened his bodybuilding career. J.P failed on a 675lb squat while shooting for Flex Magazine in 2002.
Jay Cutler

After eight years of sheer dominance, Jay Cutler is the guy who dethroned Ronnie Coleman to become the new Mr. Olympia. The package he brought on stage that year was beyond anything anyone had ever seen.
Big Ramy

Big Ramy has “big” in his name for a reason. It’ll be safe to call Mamdouh Elssbiay aka Big Ramy, a freak of nature. With every passing year, Elsbliay seems to be putting on more muscle mass.
Franco Columbo

The recently deceased, Franco Columbo was one of Arnold’s closest friends. If you have seen the movie Pumping Iron, you can never forget the iconic scene where Franco deadlifts a car out of his way.
Samir Bannout

Samir Bannout is the only Mr. Olympia winner from the Middle East. He won the competition in 1983 when Lebanon didn’t have the best facilities for a bodybuilder. This goes on to show his grit and genetic supremacy.
Header image courtesy of Envato Elements

Who do you think has the best back?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

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The Value Of Carb Cycling For Increased Performance And Physique

Enjoy carbs the right way with carb cycling.
Carbs have always been seen as the necessary evil when it comes to fitness and nutrition. While they have been demonized as the forbidden macronutrient, the truth is, we need them. For those looking to get to the next level, whether that be with increasing muscle mass, boosting athletic performance, or seeking that toned, desired physique, you need all of the right stuff to make any of those three possible. While pumping yourself with protein will provide great benefits to whatever your goals are, you need carbs and should not shy away from including them in your diet.
While many diets suggest restricting carbs, and others who say just leave them out altogether, there is an approach that many do to keep carbs in their dietary routine but do so in an effective way. It is called carb cycling, and it allows for people to alternate between days of high carbs and low carbs to keep energy and performance levels high.

Don’t be afraid of carbs and what they can do for you. It is true that too many can stunt your growth and gains and lead to the adverse of what your goals are, but knowing the right approach and techniques to tackle the issue of carbs will make dieting more enjoyable and your life a whole lot easier.

What Is Carb Cycling?
Carb cycling is a diet that requires a lot of attention and is used by those looking to drop body fat, gain muscle mass, or use it for sport specific ways like storing more carbs for an upcoming event. It works by alternating the amount of carbs you eat on certain days.

You would eat a higher amount of carbs on one day and then a lower amount the next, but would really need to focus on your output level when it comes to exercise to fit in the appropriate days into your week. The goal of this would be to have carbs in your body for those days you do workout and then a lower amount of carbs for the days you don’t (1).
How To Plan Your Carb Intake
Planning your carb intake depends on many factors and it all centers around whatever your intended goals are. For those looking to lose weight, manage weight, or change their body composition, it all depends on where you are at in that process. As you become more lean, you will include more high-carb days and begin a muscle building or performance boosting stage. For those still looking to see weight loss, more days of lower carbs are needed to begin to see the intended result.

Your carb days will also need to focus on types of training and when you are training. The idea around carb cycling is that you see your intended goals because you have more carbs in your system to fuel workouts, so they burn away, and then inactive days you don’t have as many to be stored (2). Focusing on the type of training, how intense that training would be, and how long that training session would be is important to consider when planning out your carb cycling week. Having ample fuel is key so this may take a little more research and attention to nail down.
Benefits for Performance & Physique
Carb cycling is a great way to lose weight to prime you for the muscle building phase as you look to tone and get that desired physique. The goal with carb cycling is to allow you the same level of performance to burn calories and have energy while also keeping you in a state of relatively low carbs. Having a calorie deficit is key for losing weight (3) and combining this idea with carb cycling will really work wonders for your weight loss goals. It is important to include plenty of protein in your diet to see the most benefit.
When it comes to gaining muscle and physical performance, the periods of regulating high and low carbs allows for increased levels of fuel to aid in exercise, recovery, and nutrient delivery to ensure the promotion of muscle growth leading to increased performance (4). When done right, you will feel great because that desired energy level will be there for your workouts, but your off days won’t feel sluggish as a result of excess carbs remaining idle in your body.

Important Tips
When it comes to carb cycling, there are some important tips to remember to avoid making some unfortunate mistakes. Do not avoid or forget to keep fiber in your diet. Fiber is a great way to support the feeling of fullness, cholesterol control, and support gut microbiomes (5). Loading up on fiber, especially on those low carb days, will help remove added sugars and refined carbs to set you up for a great high carb day.
Knowing how many calories you need a day and making sure you eat enough, even on low carb days, is more than important to consider. One main reason a binge happens is ironically from dieting. Because we may deprive our bodies of certain foods or nutrients we actually need, we fall into that trap of not filling ourselves up as best we can and ultimately binging out. While this is not going to totally destroy your diet, it is a minor set-back that could be avoided. Eating adequate carbs and getting the right amount of protein is a great way to promote muscle growth and keep you full so you stay right on track with all of your goals.
Wrap Up
Carb cycling is an interesting dieting tool to consider if you are looking to enhance performance and head towards that desired physique. Alternating between high and low carb days will ensure you have all the energy needed to power through tough workouts without the added strain of unnecessary carbs on your off days. Make sure to get the adequate amount of nutrients to avoid mistakes and be confident that your performance and physique goals are just around the corner if you stay dedicated to this way of dieting.
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

Ullrich, I. H.; Peters, P. J.; Albrink, M. J. (1985). “Effect of low-carbohydrate diets high in either fat or protein on thyroid function, plasma insulin, glucose, and triglycerides in healthy young adults”. (source)
The Lancet (2018). “Moderate carbohydrate intake may be best for health, study suggests”. (source)
Howell, Scott; Kones, Richard (2017). ” ‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
Anderson, James W.; Baird, Pat; Davis Jr., Richard H.; Ferreri, Stefanie; Knudtson, Mary; Koraym, Ashraf; Waters, Valerie; Williams, Christine L. (2009). “Health benefits of dietary fiber”. (source)

7 Ways To Stay Lean All Year-Round

Stay in Shape Year-Round With These Tips
The word “transformation” is popular because it’s hard to stay lean throughout the year. Most people get in shape, lose their form after some time and then start a leaning program again. Staying in shape year-around can be a real test of self-discipline and dedication.
It’s a well-known fact that getting in shape is easier than staying in shape. Through this article, we want to help you keep all the hard work you put in crafting the physique of your dream so you can cherish it for all the 12 months of the year.
Keep Your Diet in Check

One of the most crucial aspects of shedding fat and keeping it away is to carefully consider what you eat. You’ll have to rethink your whole diet plan and change your lifestyle completely.
“Dieting” will have to take on a whole new meaning for you. There should be no inner conflict the next time you see your favorite dessert. Make your healthy diet so interesting so you don’t have to go around satisfying your cravings.

Count Your Macros
If your goal is to maintain a chiseled physique throughout the year, you’ll be better off counting your macros. Minor changes in your macronutrients can cause a big effect on your body.
You should understand how your body reacts to a change in each of the three macronutrients. Setting a daily calorie and macronutrients goal will also help you in staying on the right path.
Switch Over to HIIT
Staying lean requires that you don’t store a lot of fat in your body. HIIT workouts will not only increase the number of calories you burn during your workout but will also boost your metabolism for the next 24 hours.
HIIT (High-Intensity Interval Training) implies that you push your workout intensity to the extreme while keeping the rest interval between sets short. To shed the extra calories, you should follow up a HIIT cardio workout with HIIT weight training.
Choose Your Supplements Wisely
Most people don’t care to learn everything about their supplements. They are happy with the fact they’re taking a whey protein or a pre-workout supplement. Each supplement has different ingredients with different compositions.
Some supplements might have more sugar and carbs than others. So, the next time you go supplement shopping, read the nutrition labels carefully and buy the ones which meet your goals.

Allow Yourself a Cheat Meal Every Week
Since you’ll be staying on a diet all-year round, you can’t expect yourself to completely cut out the junk food. You don’t want the junk food to turn into the “forbidden fruits” because we all know how it ends.
Abstaining from your favorite junk food for a long time can lead to serious cravings. Rather than blowing off all your progress during a wild cheat weekend, allow yourself a cheat meal every week. A once in a week cheat meal can also help boost your metabolism.
Use Compound Movements in Your Workouts
Compound (multi-joint) movements engage multiple muscle groups as compared to the isolation exercises. Compound exercises get a greater hormonal and energy response than isolation (single-joint) lifts which can help in burning more calories.
Make the bench press, squats and deadlifts an essential part of your workouts. And, whenever you can, try to replace the isolation exercises life cable curls, cable press-downs with compound lifts like barbell curls and barbell close-grip bench presses.
Switch Your Diet and Training Programs
A major reason why people stray away from the fit lifestyle is that the same workouts and food start to bore them. If you ever find yourself in a similar situation, your best bet would be to switch to a new diet and training program.
Starting a new workout plan or diet program can reignite your motivation. It can also add to your knowledge which will pay dividends in the future. There are tonnes of new training principles and diet plans you can choose from, learn and implement.

Do you stay lean all year-round?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Why Grip Strength Matters And How To Enhance It

Grip strength is essential for lifting and could be a limiting factor in you seeing big gains.
Our grip strength and the way we hold objects is something we take for granted every day. Whether it be lifting to build overall strength, or carrying groceries into the house so we are stocked up with ample fuel, the way we hold things is obviously a part of how we as humans operate. As one of, if not the, most important tools we as humans possess, our hands take a beating every day. Our ability to create, destroy, help, and support each other or daily activities all require the use of our hands and grip strength to actually work.
We do not often think about the constant strain and pressure that our hand and finger muscles and joints endure to get us through the day. For optimal training and performance, working to strengthen our grip can go a long way in aiding in overall growth.

As a tool to increase physical performance and function, lift heavier weights for muscle growth, or support daily functions, grip strength simply matters (1). For our smaller muscles and joints to be able to withstand stress of repeated activity, exercises and stretches can really work for our overall grip benefit.

Grip strength is essentially the force applied by your hands to lift, pull, move, or suspend objects. For athletes, it refers to the muscular power used to generate big lifts, like the squat, bench, or deadlift, and also aids in training for martial arts where various movements and maneuvers require grappling and gripping in efforts to defeat your opponent (2). Thankfully, we all can work on grip strength with our daily workout routines and really work to finally make those gains a reality.

Types of Grip
Crush Grip
The crush grip relies on your ability to squeeze something between your fingers and palm, as if you were forming a fist to crush something. This is most commonly thought of as a traditional “grip”. A handshake, although not a full fist, is an example of the crush grip because the motion made is that of bringing your fingers to your palm. Gripping a barbell or dumbbell is also an example of the crush grip. A hand clench exercise or one with a barbell can really enhance this type of grip strength.
Pinch Grip
The pinch grip is the strength allowed between your finger tips and thumb. Typically this type of grip is lifting any object without the need to include your palm. Not a very strong grip position, examples of daily use for the pinch grip are opening jars, or rock climbing. The plate pinch is a solid exercise to improve this grip strength.
Support Grip
The support grip is the ability to hold an object or hang from a bar for a longer period of time. Daily use examples are pushing a shopping cart or holding a bucket, but the support grip is used in the gym for pull-ups and hanging leg raises. For a good carrying grip, a lot of muscular endurance is involved since it is supporting you for a long period of time.

Why Grip Strength Matters
Depending on your sport, grip strength is crucial to benefit your respective movements and holds. But athletes of all kinds will benefit from strong grip strength in the gym. With solid grips on a host of exercises, you will lift more weight and lift that weight more efficiently to provide for bigger gains and increased athletic performance. Injury prevention is also important to consider when working on grip strength for that can really provide a sure way to keep training and performing at a high level without needing days off (3).
Working grip strength for that aesthetic physique acts like a chain reaction throughout the muscle groups of your body. Strong grip strength will enhance your forearms, allowing for greater support of your upper body muscles and the ability to simply lift more weight. In effect, those upper body muscles you desperately seek to build like your biceps, triceps, pecs, delts, and back will start to see huge growth and you will be confident in how you look. Combine that with a solid core routine to get shredded abs and your overall physique will pop as a result of you working on tackling the basics of grip strength.

Exercises To Promote Grip Strength
Hand Clench
Working your crush grip, the hand clench is an easy exercise to perform with the only equipment needed to be a tennis ball or stress ball. Holding the ball in the middle of your palm embraced by your four fingers, clench your hand into a fist around the ball and slowly release. Repeat as often as you would like and you can do up to 100 reps a day to improve this grip strength.
Plate Pinch
A great exercise to work the pinch grip, this is a simple movement with a lot of benefit. Choose your desired weight (maybe 10-15 lbs. plate) and pinch them together between your fingers and thumb. Hold for a moment and lower to the ground to let go. Repeat the same process for your desired number of reps and really work that pinch grip strength.
Pull-Up Bar Holds
An easy way to attack the support grip, all you need is a pull-up bar. There are variations of this exercise like a mid-pull up hold and a proper pull-up and hold, but for this we will focus on the dead hang. Grab the bar with a solid grip and bend your knees to get yourself off the ground. Hang for your desired amount of time and feel the stretch in your shoulders, back, and neck while you focus on that support grip strength.
Wrap Up
Often overlooked, our grip strength and the strain we constantly put our hands through can really hurt our overall growth. Without a good, solid grip, our lifts will suffer, and so too will our overall muscle growth and athletic performance. But knowing the types of grips and exercises and how to strengthen them is important for you to get back on track and really feel great about every workout. Don’t let a lack of grip strength hold you back and work to attack your grip deficiencies with these great exercises.
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

Beyer, Sebastian E.; Sanghvi, Mihir M.; Aung, Nay; Hosking, Alice; Cooper, Jackie A.; Paiva, Jose Miguel; Lee, Aaron M.; Fung, Kenneth; Lukaschuk, Elena; Carapella, Valentina; Mittleman, Murray A.; Brage, Soren; Piechnik, Stefan K.; Neubauer, Stefan; Petersen, Steffan E. (2018). “Prospective association between handgrip strength and cardiac structure and function in UK adults”. (source)
Bounty, Paul L.; Campbell, Bill I.; Galvan, Elfego; Cooke, Matthew; Antonio, Jose (2011). “Strength and Conditioning Considerations for Mixed Martial Arts”. (source)
Devich, Robert; Fowler, John (2019). “Preventing Overuse Hand, Arm, and Shoulder Injuries in EMS”. (source)

Calf Muscles 101: The Journey To Bigger Calf Muscles

So you are nearing the end of your hard ass leg session, and just to say you did then, you throw in some heavy calf raises at the end. And voila, your calf muscles have been ‘hit’ for the week.
Stop! Calf training shouldn’t be an afterthought, it should be at the forefront of your bodybuilding regiment and viewed just as importantly as lets say, an arm day, or leg day would be.

The calf muscles for some is a muscle that is well rounded in size and has that beautiful diamond shape you’d see on a comic book character, and for others, it is a much tougher muscle to build and is more akin to what you’d see on Johnny Bravo or in a match box…
Why are they so hard to build?
Calves can be one of the hardest body parts to develop and train properly.
One of the reasons that it is a tough muscle to build is that the calves are the furthest muscle away from the heart, so getting blood to them takes a lot longer.
Another reason is plain old genetics, as you would think plenty of walking would help with this stubborn muscle group, but some people actually don’t add any pressure onto their calves when walking, as they naturally use their hips and upper legs instead, so they are eliminating the calf muscles completely.
So can all of this be overcome? How do you get them to grow adequately?
Make Them a Priority
Prioritize Calves; Don’t Make Them an Afterthought
You would think this would be a no-brainer for someone looking to boost a stubborn body part, but most people still treat their calf training as an “extra” at the end of a hard legs workout. Those who really need work on this muscle group must train them hard and heavy with as much focus as any other muscle group.
You might want to place calves at the beginning of your workouts instead of the end. Some people like to work their calves before they train the rest of their legs, but this could  present a potential issue as it could fatigue your legs and hamper your strength on squats or other lower body exercises.
So why not train your calves at the very beginning of an upper body workout? So that there is no interference between muscle groups. The best training days for this are ones that might not take as long, such as chest or arms or shoulders.
There are 3 major muscle groups in the lower leg and if you start working all 3 major muscle groups this will help you attain that fuller look to your calves.
Here are the 3 major muscle groups of the lower leg:
Gastrocnemius
This is the largest calf muscle and the one that most people work. This is the one that you see when flexing and looking down at your calves. The gastrocnemius is 51 percent fast twitch muscle fibers.
Gastrocnemius Exercises:

Standing calf raise exercises
Donkey calf raises
and all variations of those two calf muscle exercises will work the large gastrocnemius muscle.

Soleus
The soleus is  another large calf muscle. If you looked at someone’s calves as you were standing behind them, you would see the soleus muscles running down both sides of the lower leg. And the soleus is 80 percent slow twitch muscle fibers.
The soleus gives the calves depth and thickness because the soleus lies beneath the larger gastrocnemius muscle.
The soleus is worked during calf muscle exercises in which the knee is bent. So any variation of seated calf raises or squat raises will work the soleus.
Soleus Exercises:

Seated calf raises

Tibialis Anterior
The tibialis anterior is almost always ignored. It’s the huge frontal muscle that you can see if you flex your toe upwards and watch the area below the front part of your knee.
This muscle goes all the way down the front part of your lower leg. If you haven’t been working your tibialis anterior, you’ve been missing out.
Tibialis Anterior exercises:

Reverse calf raises (seated or standing).

Training Tips
Training frequency:

If you have the time to do so then 4- 5 times a week as a separate body part, or maybe even add them into your small muscle routine or if you do cardio in the morning, add a few sets in then. Ensure they are not just an afterthought

Range of Motion

Be sure to hit partial reps, full reps and full range of motion, also play with foot positioning like you would do when training the quads.
Also emphasize the mind to muscle connection during the eccentric contraction (lowering portion of the movement) and the concentric contraction (top of the movement where the muscles shorten).

How many reps should you do? 
So the calf muscles are comprised of both fast twitch fibres and slow twitch muscle fibres, but the soleus is comprised of 80 percent of slow twitch fibres.
So in order train slow twitch fibres effectively you need to:

Use a higher rep range (go for 15-20 reps)
Use a slower tempo
Use shorter rest periods
If the rep range inquisition isn’t satisfactory then train to failure
Allow for more Time Under Tension (TUT).

TUT refers to the amount of time a certain muscle is held under tension.
The ideal TUT for strength is 20 seconds, building muscle is 40 seconds, and endurance is 70 seconds.
With all this knowledge now at your fingertips the quest for bigger calves has never been easier.
Now go and raise a glass, sorry a calf…

Best Treadmills For Bodybuilders & At-Home Fitness 2021

The treadmill is the backbone of any self-respecting home gym.

Table of Contents

A treadmill is probably one of the most common types of home gym equipment, and with good reason: it’s one of the best, most efficient ways to get cardio in at home or in the gym. But due to the extreme popularity of the treadmill, the market is understandably saturated with thousands of models to choose from. When it comes down to it, how can you make the critical decision about which type of treadmill to buy?

There are obviously a lot of factors that go into picking out the right treadmill for you. First, consider the size of your space and your needs. How often do you do cardio in your daily workout? If cardio is your main focus, you’ll want to invest the most money in your treadmill, but if you focus more on lifting, you might want to get a more affordable model so that you can spend your money on something else. Think about how you use your home. Will other people be disturbed by your home gym? Will it raise the alarm? Some treadmills are quieter than others.

We’ll break down the Best 6 Treadmills for Bodybuilders and their different strengths and weaknesses below.

Best Treadmill Overall: Sole Fitness F63 Treadmill

Sole Fitness F63 is a great treadmill to help tackle your overall treadmill needs. Listed as the best in its price range among many reviews, this treadmill has an easy assist folding deck design for ease and convenience. High end rollers create static free motion and it is a smooth treadmill with a vibration free surface. An LCD screen provides real-time stats and it has great entertainment capabilities with Bluetooth audio, USB ports, and integrated systems so time flies while you use it.
Pros: Smooth, vibration free, and easy to use treadmill. Great entertainment capabilities at a good price.
Cons: Assembly can be difficult if going at it alone.
Price: $999.99
Click here for the best price

Best Interactive Treadmill: NordicTrack Commercial 1750

NordicTrack Commercial 1750 is a great interactive treadmill to boost personal training in your home. Its durable and high quality piece of equipment with quiet drive incline technology and a comfortable fit when running or performing whatever workout to offer low impact support, faster and smoother response, and a similar feel to the road. The 10’’ Smart HD touch screen allows you to view live workouts, follow iFit trainers around the world in an interactive global experience, and allow the Automatic Trainer Control to adjust your speed, incline, and decline for the best interactive workouts.
Pros: Well-built and durable product. Quiet drive technology is nice to control noise. Very interactive with great options to really challenge your workouts.
Cons: Mid-level in terms of price, it is a bit expensive.
Price: $1,799.00
Click here for the best price

Best For Functionality: Life Fitness T3 Treadmill

Life Fitness T3 Treadmill is designed with form and function to offer a sleek, aesthetically pleasing, yet highly functional product at home. A user friendly design is matched by quick start capabilities and heart rate monitoring for those looking into that. The FlexDeck Shock Absorption System enhances comfort and reduces joint stress to alleviate unwanted pain and keep you grinding for much longer. In terms of the console, the Go Console display is easy to navigate and can enable Bluetooth. It offers an entertainment zone and a workout zone, as well as tracking, so all of your needs are covered.
Pros: User friendly and great design. Creates less shock to help avoid any injuries. The display options for entertainment and workout modes is great.
Cons: A more pricey option, you don’t get anything that much more special than some of the others.
Price: $2,749.00
Click here for the best price

Best For Fitness Tracking: Pro-Form Pro 9000

Pro-Form Pro 9000 is a full training experience at home. Designed to support a soft landing, the deck is cushioned to offer more comfort on impact. There is also a fan with easy adjustability to provide nice air flow for those grueling workouts. Able to be folded and stored effectively, this is a simple to store and convenient treadmill. The 22’’ HD screen allows for an interactive experience and enhanced workouts with iFit trainers. Through interactive sessions, live studio classes, and connected fitness tracking, all of those needs you want most are fulfilled with the Pro 9000.
Pros: Deck design is great for cushioned impact and soft landing. A 22’’ HD screen is awesome and the interactive capabilities like fitness tracking really makes this a must have.
Cons: A bit expensive, but you’re getting a good treadmill compared to others at the same price.
Price: $1,799.00
Click here for the best price

Best For Shock Absorbing: Horizon Fitness T101 Treadmill

Horizon Fitness T101 Treadmill is one to offer a quick set-up with simple controls and reliable components to get started with a great exercise routine. A durable product, the motor runs at lower RPMs to minimize noise and the cushioned deck allows for added support no matter the workout. Easy to store with effective folding and a lifetime frame and motor warranty is great. Bluetooth capabilities and a device holder plus USB port allows you to watch your favorite movies or shows on your tablet while you grind away and get a good workout in.
Pros: Quick set-up that is safe and reliable. Quiet motor and cushioned deck are great. Having a device holder is a must without a screen.
Cons: No screen is disappointing but it makes sense for the price.
Price: $699.00
Click here for the best price

Best For All Training: Assault Fitness AirRunner

Assault Fitness AirRunner has taken the fitness community by storm as a new way to offer the same benefits as a traditional treadmill. Unlike a motorized treadmill, you are in control of the speed and power as this runner requires your utmost attention to getting a seriously killer workout. Optimal for all types of training, it requires no electrical consumption and the natural feel of running promotes more efficiency, especially in terms of stride. The screen is small and simple to only show you necessary information and this runner is a great option for those serious about boosting fitness.
Pros: No motor or electricity needed as it runs on your power. Natural feel of running promotes more efficient workouts and a better feel for your workouts.
Cons: Very expensive option and is for those serious about training and gaining fitness.
Price: $5,363.55
Click here for the best price

Benefits Of A Treadmill
Build Strength & Endurance
Running is a great form of cardio to really build that endurance base and the more you continue with it, the more your lung and heart capacity will increase. Since running increases the demand on the circulatory system, it makes your heart work harder to get blood to areas that need it, thus leading to overall growth in strength (1).
Lose Weight
Running burns more calories than most exercises and as we all know, weight loss comes from more calories leaving your body than coming in. It can get your metabolism going to only increase that fat burn and changing up the variations to include something like high-intensity interval work can be great for your overall weight loss and even suppress your appetite (2).
Avoid Inconveniences
Using a treadmill allows for a convenient workout by avoiding all of the inconveniences that occur on the open road. You don’t have to worry about weather or seasonal changes which is great because you can enjoy a workout in a comfortable temperature without the fear of being rained on. You also don’t have to worry about getting to a gym and hoping a treadmill is available, which can just be a pain.
Try Different Variations
With a treadmill, you are not tied to just simply running. With the ability to adjust an incline when you want or change speeds when you desire, using a treadmill can really target certain aspects of your training without the monotony of running on the open road.
What To Look For In A Treadmill
Durability: Your treadmill should last a long time and be made from high-quality material so you never have to worry.
Noise: Many treadmills can be loud and having one that is more quiet will allow you to workout at any point in the day.
Horsepower: Make sure your treadmill can support your needs and reach speeds that will challenge you while still giving you a great workout.
Safety Features: You want your treadmill to be safe for you and those around you. Looking for features that will promote safety can help ease your mind.
Entertainment Capabilities: Good entertainment options can make your workouts go by faster and allow for more fun workouts.

How We Decide
Our team is focused on delivering the best workout equipment and products to you so you never have to deal with any headache that may come your way. When looking at the best treadmills, we took a few factors into account. The reputation of the brand and the customer reviews are important because you deserve to have an honest company backing you. The added features associated with a treadmill are also important to note because it can make the experience that much better. Things like built-in screens, Bluetooth connections, and other sources of entertainment can make your workout go by quicker which is exactly what you want and need. Lastly, we understand this equipment is expensive, but we searched for the best treadmills that were marked at an affordable price. While they are still pricey, we looked for quality as this would be a long term investment.
FAQ Section
What is the best treadmill?
Sole Fitness F63. This treadmill is listed as the best in its price range among many reviews. It is easy to fold and store and the surface is smooth and static free for your comfort. An LCD screen allows for workout and entertainment capabilities to boost your workouts.
Does a treadmill require a lot of maintenance?
Most treadmills won’t require a lot of maintenance. It is important to keep it clean and look to lubricate the running deck to keep it moving efficiently. If maintenance is a concern, look to see what kind of return or money back guarantee the company offers.
Can you do more with a treadmill than just run?
Yes! Treadmills are great for offering a variety of different workouts, whether it be incline walking, lunges, or a variety of others. Depending on your goals and what you intend to use it for, there are plenty of options for you.
Who shouldn’t use a treadmill?
Children should not use a treadmill unless supervised by a parent or an older guardian. For those fighting an injury or feel it unsafe to use, then consider staying away from them. On the whole, when used properly, efficiently, and safely, treadmills can be great products to enhance your gains.
Wrap Up
Treadmills are a great piece of equipment and vital for a stellar home gym. Allowing you to get a workout in the comfort of your own home is something a good treadmill can help you with so you avoid the gym and the hassle of the open road. We’ve put together a great list of the Best Treadmills so check it out and see what it can do for your training, performance, and overall health today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
References

Panissa, Valeria L. G.; Tricoli, Valmor A. A.; Julio, Ursula F.; Ribeiro, Natalia; et al. (2015). “Acute effect of high-intensity aerobic exercise performed on treadmill and cycle ergometer on strength performance”. (source)
Damiano, Diane L.; DeJong, Stacey L. (2009). “A Systematic Review of the Effectiveness of Treadmill Training and Body Weight Support in Pediatric Rehabilitation”. (source)

Raymont Edmonds Full Interview | Prison Time, Losing Olympia 2020 & More

Raymont Edmonds is one of the most talented Men’s Physique competitors currently in the division. In 2019, he became the Olympia champion only to lose that title to Brandon Hendrickson this past year in 2020. Will he be a one time champion? Or is this just a bump in the road towards continued greatness?Over the past few months we’ve released multiple GI Exclusive segments from our interview with Raymont Edmonds. Now we’re releasing the full length interview including topics such as his time in state prison, his reaction to his Olympia 2020 loss, and how he plans to improve and re-earn the title in 2021.

Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Raymont Edmonds interview here:

Raymont’s Behind The Scenes Reaction To Losing The Olympia Title
When we spoke to him about his loss, he went in detail about his mindset throughout the entire weekend.
Raymont Edmonds believed he was the clear winner during the pre-judging. And as the battle went into the finals, he knew that Hendrickson was giving him a run for his money. Yet still regardless, he thought he scraped his way to the top.
Edmonds describes the moment during the finals that he was standing side by side with only Brandon Hendrickson left. When they announced Hendrickson as the winner – Edmonds went into a stunned state. That’s why onlookers thought that perhaps Edmonds had bad blood with Hendrickson’s victory.

But as Raymont Edmonds tells it now, he was more perplexed and stunned more than anything. After training so hard and battling so intensely on the stage – it was a blur to hear it all over with him losing the title.
Throughout his recollection, Edmonds chuckles and laughs his way through the events. It’s clear that he takes the loss seriously but also sees no point in beating himself up over it. “My prep was awesome. We improved and… we didn’t get the results that we wanted,” Edmonds says at the top of the interview clip.
There’s no point in sadly looking back. Instead, Raymont Edmonds plans to further the improvements he already made, adjust to improve even more, and come back for vengeance in 2021. The Men’s Physique Olympia will be an exciting one this year – you can already feel it.
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Watch the full GI Exclusive interview with Raymont Edmonds above!
How Raymont Learned Bodybuilding Discipline In State Prison

Before going into state prison, Raymont Edmonds was a senior in college and only weighed 145 pounds. He was a skinny person being thrown into a scary situation. In part for survival and in part to simply find a way to pass the time – Edmonds started lifting weights.
His goal was to no longer be a skinny kid who can get kicked around (to better protect himself in prison). But mostly, it was also a way to make time go by faster. Edmonds was sentenced to four to eight years. He ultimately got out in three. But at the start, not knowing exactly when he would get out of prison, he focused as much as possible on training.
It was his one constant to accelerating time. On top of that, it was transforming his body. He fell in love with seeing the progress and results of his actions and became addicted to lifting weights.
There has been a lot of discussion over the years about bodybuilding and training in Kuwait. It’s become a new mecca of sorts for bodybuilding due to the fact that there is literally nothing to due in Kuwait for a bodybuilder. They can only train, eat, and sleep. It turns them into a bodybuilding machine.

The same can be said in some respects to prison. With nothing to do, Raymont Edmonds found discipline in training every single day. In trying to make the most of his prison meals to create the right diet for his physique.
After being released from prison into a halfway house. He used that discipline to ensure he stayed on track in his personal life. He hadn’t discovered his desire to compete in bodybuilding – but he made sure to stick to the same training schedule.
Raymont Edmonds was eventually noticed by a coach who suggested he compete in bodybuilding. There was a new division, Men’s Physique, that would allow him to build muscle but not become a mass monster. This interested Edmonds and he gave it a shot.

Upon competing on stage for the first time, he realized that despite his love of training, his physique was way off compared to what wins Men’s Physique competitions. Suddenly everything clicked. Raymont Edmonds wanted to look like the best Men’s Physique bodybuilders. He buckled down further and used his hard learned discipline from prison to further transform his lifestyle.
Fast forward to today and Raymont Edmonds is a star Men’s Physique athlete. He won the Olympia 2019 and landed second this year falling just short to Brandon Hendrickson. Edmonds’ own actions may have placed him in state prison but it was also his own actions after prison that brought him to his new life on the level.
Wrap Up
We discuss many more topics with Raymont Edmonds than what can be written about in this article. The full interview falls just short of an hour – filled with interesting insights into one of today’s most talented Men’s Physique competitors. You can watch the full length GI Exclusive interview above!

Eddie Hall Trains With Ryan Terry, Hits Vacuum Pose

Eddie Hall gets some posing tips from Ryan Terry.
Eddie Hall is an absolute beast of a man. He’s so extremely massive in fact he looks like he’s going to devour Ryan Terry in their recent training. “The Beast” has some lighthearted fun with Terry while doing some bodybuilding posing.

With so much of his time being spent training for his upcoming boxing match, you’d think Eddie Hall has no time for anything else. Hall recently collaborated with fellow UK strength athlete Ryan Terry to produce some interesting content.
During their training the two would eventually go pose for pose. Perhaps the most impressive part of the posing was that Eddie Hall had the ability to hit a vacuum pose. It’s a pose that many old school bodybuilders always utilized and some modern bodybuilders embrace. But for Hall to pull this off with a 300 plus pound physique is pretty impressive.
With the king of aesthetics @ryanjterry and must say what a sound bloke too ??Here’s me teaching him how to pose for maximum points, even got him to hit a vacuum ? ? ?

Eddie Hall certainly loves to joke around, but this display shows that if he put his mind to it he could really have a great stage presence. Will he become Mr. Olympia? Probably not. That said, he has the kind of muscle and the attitude to push himself to cultivate an impressive physique if he so chooses.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.