Muscle Chemistry Archive
Bobby Thompson Smashes American Log Press Record with 478.5Lbs Lift
Bobby Thompson shatters the American log press record.
If a strongman competitor isn’t breaking records then they’re doing their job wrong. Strongman competitor Bobby Thompson smashed the American log press record over the weekend. The record that was set by Rob Kearney has now been surpassed by Thompson with a 478.5lb lift.
Looking to earn a name for himself on the strongman circuit, Bobby Thompson has steadily worked his way up through the ranks. After winning the 2019 Arnold Amateur world title, Thompson would earn the right to compete at the 2020 Arnold Strongman Classic. Thompson would take 10th place at the show and earn a ton of great experience. He would use that experience to bolster his performance at the 2020 World’s Strongest Man.
It appears that those competitions paid great dividends for Bobby Thompson. Acquitting himself well at two major shows on the world stage is no small feat. Thompson has now garnered the respect of both fans and peers as he continues his strongman journey. The next step on his journey has led Bobby Thompson to shattering the American log press record.
Breaking The Record
Bobby Thompson hit a 478.5lb press. The strongman talked about shattering the record in the Instagram post below.
NEW AMERICAN LOGPRESS RECORD 478.5
As you ascend to elite level in any sport the number of those around you will sky rocket, but the numbers of those who know you will be limited to who was there before you were anyone to be known in the first place , today I did something unique, something i was told I couldn’t do with a torn bicep never repaired, something that just wasn’t going to happen. But..I did it , I did it around my family, not just my blood but the kind of family who knows just how insane you have to be to live for these feats….
My name is Bobby Thompson The American nightmare And I have the strongest shoulders in America.
P.S Thanks Rob for everything. @worlds_strongest_gay
Bobby Thompson is cementing himself as a strongman to watch in the coming years. At 28 years old and with plenty of talent and gas in the tank, we could see Thompson further improve as he continues on his journey.
What do you think of Bobby Thompson shattering the log press record?
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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.
Days Out From His Debut, Blessing Awodibu Shows Off Crazy Back Gains
Blessing Awodibu looks in great shape for his debut show.
The Indy Pro is just around the corner and the top competitors are dialing in their prep for the show. The Indy Pro will mark the debut of the popular Blessing Awodibu. As he gets prepped to step on an IFBB Pro League stage for the first time, Blessing Awodibu looks ripped and ready to impress as he shows off some incredible back gains.
A very outspoken individual looking to generate a ton of interest, Blessing Awodibu isn’t the type of man to stay silent. No, that just isn’t his style at all. Already making some enemies in the IFBB Pro League, Blessing is looking to become the most talked about bodybuilder in the game. He’s already has beef with a number of IFBB pros like Nick Walker and Iain Valliere. Though some may look at this as a negative, in reality Blessing is generating interest. The more people talk about him the more eyes will be on him.
That could be something that backfires, however. With more eyes on him that means more scrutiny and pressure to succeed. But perhaps that’s the whole idea. That kind of pressure can push an athlete to be the best possible version of themselves.
Now heading into the Indy Pro, Blessing Awodibu is looking confident and ready to make good on all his trash talk. He has touted himself as one to watch heading into his IFBB Pro League debut. Now he will have the chance to prove that all the hype is warranted.
Impressive Gains
His recent progress update shows that Blessing has taken his training seriously. The back gains he’s made are nothing short of impressive.
Even with such an impressive back, questions still remain about Blessing’s leg development. Has he built up his legs enough to make a major impression on the judges or does he still need to pack on more size? It’s something we won’t know for sure until we see Blessing Awodibu take to the stage.
What do you think of Blessing Awodibu and his current physique update?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Arash Rahbar: A Lot Of Old School Training Tactics For Building Massive Muscle Are False
Arash Rahbar talks about modern advances in science that have proven old school bodybuilding tactics as unnecessary.
In his younger years, Arash Rahbar used to train like Dorian Yates. He doesn’t do that anymore. He now has developed his own unique style of training that works for him. That’s due in one part to his age. But it’s also due to advances in science throughout the decades that have retooled what is most effective for building muscle. In our latest GI Exclusive interview, Arash Rahbar explains how many old school methods of building muscle have been proven false by science.
Arash Rahbar respects Dorian Yates as one of his favorite bodybuilders of all time. He’s the bodybuilder that Arash emulated his training after during his early years of training. But no matter how much he respects Dorian, he understands that it’s not smart to train like him consistently in the longterm. There’s a reason why Dorian Yates retired at such a young age. There’s a reason why someone like Ronnie Coleman has so many back problems today.
Arash Rahbar wants the younger generation to understand something. While it’s important to revere the legends of bodybuilding, it’s also important to look towards the future. There’s no doubt that athletes like Dorian Yates and Ronnie Coleman are physiques to aspire to. But their tactics aren’t necessarily the only thing that made them the legends they are today.
Arash points out how much science has discovered what really works for building muscle. How small reps and heavy weight are not necessary to build massive hard and power muscle. It can be done in alternative ways without sacrificing any quality. Many young bodybuilders are hesitant to believe this.
Check out our article breaking down the top 5 bro science myths that need to die right here!
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Watch our latest GI Exclusive segment with Arash Rahbar above!
Yes, there are some small different details (that can matter) between lifting heavy vs lifting light. That’s why Arash Rahbar recommends that people do a hybrid training method. Train half like Dorian Yates and half like Lee Haney. Mix heavy weight with low volume combined with light weight and high volume.
Arash Rahbar worries that too many young bodybuilders burn out or get injured due to going hardcore in the gym every single session. The inspiration of old school bodybuilders is so strong. It can feel like if you don’t train like them, you’re not doing it right. Or perhaps you’re not good enough to be a champion.
This isn’t true. Arash Rahbar wants people to know that. Looking at bodybuilders like Dexter Jackson and Lee Haney prove that. You can be a legend and maintain a longer bodybuilding career if you play it smart. Use science to your advantage.
You can watch Arash Rahbar go into much more detail about training tactics in our latest GI Exclusive interview segment above!
Estrogen Blocking Using These Products
Estrogen, the word, makes me want to cringe. For the most part, as bodybuilders, we do not wish to INCREASE estrogen levels in our bodies. Why? Well, if I have to give you the answer to that question, then you’re not a customer of Protein Factory, or you just started lifting weights. Everyone that’s into…
Best Home Gyms For Serious At-Home Gains 2021
These home gyms are everything you need to boost your gains from the comfort of your own home.
Table of Contents
Going to the gym can be fun. We see people we’ve known for a while, talk shop, and get a good pump while doing so. And while going to a gym is essential for our gains, home gyms have become increasingly popular and it’s no wonder why. Able to give us privacy and convenience by working out in the comfort of our own homes is something we all would love to have. While this luxury may seem far away for you, this list below may hold the key to unlocking those at-home gains you want most.
We’ve put together a list of the Best Home Gyms so you have the best chance at seeing serious at-home gains. With the luxury and convenience of a gym in your home, there’s no excuse not to see that desired physique come to life.
Best Overall Home Gym: Force USA G9 All-In-One Trainer
Force USA G9 is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit. With built in storage for barbells and other weights, as well as attachments, this can help keep you organized and is a great overall home gym.
Pros: Packed with a number of training machines in one for convenience. Built well to be durable and the space for weights and attachments alleviates any clutter.
Cons: Expensive option, but for everything included, that is something to consider.
Price: $2,999.99
Click here for the best price
Best Entry Level Home Gym: Force USA G3
Another great home gym, Force USA G3 is that perfect all-in-one trainer for entry level lifters. While this is a slight downgrade from the G9 home gym, the price is lower and it does include less amenities. With that said, what it does have is pretty great. G3 combines a power rack, smith machine, and cable pulley system into this one unit. Perfect for those just starting out, this home gym gives you three strength training machines to nail down the essential exercises before upgrading to a more elaborate home gym. Those looking for entry level success, Force USA G3 is a great choice.
Pros: Three great strength training machines to boost gains. Great for entry level athletes to use before potentially upgrading.
Cons: Still a bit on the expensive side. Does not include as much as some of the other slightly more expensive gyms.
Price: $2,099.99
Click here for the best price
Best For Essential Exercises: Titan Fitness Plate Loaded Functional Trainer
Titan Fitness Plated Loaded Functional Trainer is a great home gym to add depth to your at-home workouts by providing the opportunity to bulk up and get fit with a pull-down and row training exercises to build muscle. This functional trainer will add resistance to essential exercises and is built to last. Included in this home gym are comprehensive pulley options including lats, rows, and pulldowns, two Olympic plate sleeves, and a pull-up bar at the top. Durable and a sleek design, this is a great home gym for those essential exercises.
Pros: Plenty included for pulling motions, like pulldowns and rows. Built to last and offers a sleek design. Perfect for those tackling those essential exercises.
Cons: Doesn’t include as much as some of the others, like a power rack.
Price: $749.99
Click here for the best price
Best For Functionality: Bowflex Xceed
Bowflex Xceed is a solid home gym coming out of Bowflex that allows for 65+ workouts to take place, working your chest, shoulders, back, arms, abs, and legs. The heavy-duty steel frame ensures long-lasting protection and shape retention and offers 210 lbs. of power rod resistance standard. With multiple cable and pulley positions for customizable workouts, this also comes with an ab training strap, squat bar, and lat bar. An adjustable, quick release seat with polyurethane high-density foam cushion is great for comfort and overall, this home gym is perfect for functionality.
Pros: Great durability and comfort for optimal functionality. With 65+ workouts, you get a full gym with Xceed.
Cons: A power rack would be nice and the resistance rods could be better.
Price: $699.99
Click here for the best price
Best For Convenience: Marcy Multifunctional Home Gym Station
Marcy Multifunctional Home Gym Station is a premium steel home gym to maximize total body training. With 150 lbs. of weight stack that can be customized to any skill level, this will work to avoid the stress of loading and unloading weight plates. The dual action press arms are designed for you to perform upper body exercises easily and with convenience, along with the removeable curl pad. A convenient home gym, Marcy Multifunctional Home Gym Station is one to enjoy efficient training with an innovative structure for comprehensive and effective full body workouts.
Pros: Well built and a great design to maximize both upper and lower body workouts. Great for convenience with an innovative structure.
Cons: Not as much included as some of the others and assembly can be quite the challenge.
Price: $800.98
Click here for the best price
Benefits Of A Home Gym
While many of these benefits may seem self-explanatory, it’s important to make sure we make note of them because this can be a big decision financially. Knowing just what these machines can do may just tip the scales for the decisions to buy.
Benefits of a home gym include:
Build strength and size: Of course, with a home gym, and one that offers many options for workouts, you can build strength and size in no time.
Ultimate convenience: Having this in your home saves you time and energy of getting to the gym and dealing with the hassle that goes along with it.
Increased privacy: While you may not be self-conscious about going to the gym, having a home gym is nice to have that added level of privacy so you can grind away.
Good long term investment: At the end of the day, a gym membership can be costly. Also, if you buy individual equipment that can add up to so why not catapult those gains with one machine.
Hygiene and no sharing: While we aren’t all germaphobes, having your own home gym limits the need to worry about hygiene as much as you would if you go to the gym.
What To Look For
Knowing what to look for can really help make that decision easier when looking at a good home gym.
Key pieces included: Look at what the gym has to offer. With attachments and capabilities to do a number of exercises, make sure the one for you has everything you need to have a fun, engaging, and muscle building workout.
Quality and durability: As a long term investment, make sure your home gym is built to last with high-quality pieces and overall durability.
Space: These home gyms will come in different sizes and depending on the space you have allocated for this gym, make sure it fits comfortably so it doesn’t obstruct your home.
Price: We go back to price. Make sure this fits in your budget but remember the benefits that come along with potentially upgrading to a slightly more expensive option.
How We Choose
When looking at the best home gyms, our team knows this can be a big investment, but one worth making. While these tend to be expensive, the long term investment is something to keep in mind. Price is a major factor for us when choosing the best home gyms, but we also look at other factors that will contribute to a gym being at the top of its game. Functionality and amenities included are a huge draw, for the more a home gym can offer, the better you’ll be as you seek to build muscle and lean down. Space and convenience of the home gym is something to consider as well, for we know finding the space to have such a large machine can be challenging. If you do have the luxury of a space for this, it really is something that can truly help your fitness journey. Of course, reputability of the brand is very important to us because you deserve honesty and transparency with all your products.
FAQ Section
What is the best home gym?
Force USA G9. This is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit.
Can I get a full body workout done on these home gyms?
Absolutely. They are designed so you can elevate your training and performance with multiple exercises while working multiple muscle groups. You can really work to get a total body pump right in the comfort of your own home.
They all look like great options! How can I choose?
They are all great options and we took the time to get the best for this list. If you are struggling with a decision, look at some easy objective factors being price and space. Then think about your goals and which gym will allow you to get the fastest results. While it will still require hard work and determination, the right gym will offer a fun way for you to get shredded.
Wrap Up
Home gyms are a great way to boost your strength and gains while being in the comfort of your own home. Home gyms can enhance all areas of your training by offering privacy and better hygiene, but more importantly, a space for you to work hard with ease and convenience. Check out this list above for some great home gyms and work to boost those at-home gains today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Sacrifices You Need To Make To Get Shredded
Sacrifices for a Ripped Physique
Getting shredded isn’t easy. It takes months of consistent hard work to drop down your body fat percentage to reveal your muscle conditioning. Getting lean requires commitment and it depends on you if you’re willing to make the tradeoffs.
Achieving a chiseled physique demands sacrifices and isn’t for the faint-hearted. The hardest part of making these sacrifices is that they aren’t a one-time thing. You could have to face them daily.
No Random Eating
If you’re working for a ripped physique, you should have a strict diet plan that prohibits you from feasting on random food. You probably will be counting your calories and sticking to your macros by prepping your meals in advance.
No more going out for dinner and eating whatever you feel like. Obtaining a shredded physique almost turns into a full-time job and you’ll have to work on it even if you don’t like it.
A Strict Bedtime
It’s important for an athlete to stick to their recovery program. On a shredding cycle, your bedtime could be stricter than that of a 10-year old. So, no more late night movies or binge-watching your favorite shows.
To make matters worse, one of the most common side effects of dieting is – bad sleep. Many scientific studies show a lack of sleep can make you eat more which can turn into a vicious cycle and throw you off your plan if you’re not mentally tough.
Prepare for DOMS
DOMS (delayed onset muscle soreness) is the sore feeling in your muscles on the next day after you train a muscle group. The levels of soreness are higher and it lasts longer when you’re trying to bring down your body fat percentage to extreme levels.
The DOMS extend because the nutrients required to repair your muscles are lacking in your body while you’re shredding. You don’t have enough calories and macronutrients to get the work done.
Good-Bye Sex Drive
If your goal of getting ripped is to spark up your bedroom life and look good naked, you should reconsider. Dieting down to ultra-low levels of body fat can cause you to lose all interest in your sex life.
It’s a well-documented fact that the pro bodybuilders nearing the competition day often lose their sex drive due to lower testosterone levels. Not only will your desire for sex diminish but it will also negatively affect your performance in the bed.
Out of Energy
One of the biggest drawbacks of shredding is you will always feel tired and exhausted. Your body stores energy in the form of glucose and fat. Getting rid of the excess carbs and fats in your body will drain your body of its energy reserves.
Don’t expect to engage in heavy physical activity while you’re shredding. Extreme low levels of body fat aren’t healthy and shouldn’t be maintained all year around. Keep an energy bar at hand which meets your calorie intake allowance in case of dire situations.
Header image courtesy of Envato Elements
What has been your lowest body fat percentage? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
6 Reasons Why You’re Stuck At Size Medium
Reasons Why You’re Not Seeing Results
Many people join a gym to build muscle and grow bigger but most of them drop off the fit lifestyle after they don’t see the desired results. Building muscle is easier said than done, and this is why many people can’t make any progress.
Even though gyms see people from various walks of life, a majority of them fail for the same reasons. In this article, we’ll share with you the mistakes that could be holding you back.
Not Eating Enough
If you think you’re doing everything right but still aren’t seeing results, there’s a high probability that your diet is to be blamed. If you want to get big, you can’t do it without eating big.
No matter how hard you train in the gym, if your diet and recovery aren’t on point, you are going to be stuck in the same spot forever. Remember – you break muscle while you’re inside the gym and build them when you’re outside.
Overlooking the Hard Exercises
You probably know someone who only performs exercises they’re comfortable doing. These people call it a day when it’s time to perform hard compound exercises like squats, deadlifts or bench presses.
Machine exercises are easy but they won’t help much in your goal of adding muscle mass. To stimulate your muscles, you’ll have to step outside your comfort zone and try exercises with the potential for progressive overload.
Obsessed with the Details
There are no shortages of people who will tell you the “correct” way of performing an exercise. They’ll go as far as to tell you the direction your pinky finger should be pointing towards while performing the shoulder side lateral raises.
We urge you to stop obsessing about such minute details. Don’t take us wrong, we’re not saying that form doesn’t matter. All we’re saying is that tilting your hand by a degree isn’t going to make any difference.
Switching Training Too Often
In the age of the internet, many people want quick results. If they don’t see results, they change their training programs within a week. Anyone who develops a physique or level of strength worth admiration usually went through an evolution that molded their training into what it is today.
While you mustn’t let your muscles get used to your workouts, switching things up so often is not going to get you anywhere. You should learn and stick with the basic principles in your initial years.
Avoiding Failure
Overtraining is one of the most misunderstood terms in the fitness industry. Many people avoid training to failure because they don’t want to overtrain their muscles. The truth is that most people are not capable of training with the intensity that is required to hit the overtraining state.
It won’t be wrong to say that training with brutally hard effort is a lost art. You should cultivate the mindset of training like it’s going to be the last set and rep of your life. Train with intent, go for PRs and you’ll see the results.
You Don’t Maintain A Journal
One of the biggest mistakes people make is that they don’t keep a training journal. Without a journal, it’s near impossible to remember how many sets and reps you performed in an exercise.
Don’t worry, you don’t have to keep a physical journal with you in the gym. You can use your phone’s notes app to jot down the number of sets and reps you performed, the weights you used and your feelings.
What shirt size do you wear? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Mr. India Bodybuilder Jagdish Lad Passes Away Due To Covid-19
As the situation deteriorates in India due to the second wave of the novel coronavirus, a bodybuilding star has lost his life. Jagdish Lad breathed his last on April 30 in a hospital in Vadodara, Gujarat.
The 34-year old bodybuilder was on oxygen support in his final four days. There has been a shortage of hospital beds, ventilators, life-saving medicines, and medical oxygen in India as the number of COVID-19 cases in the country is hitting a new record high every day.
Coming From Humble Beginnings
Jagdish Lad came from a small village, Jundal, in Sangli District but moved to Navi Mumbai to work on his bodybuilding career. He represented India and his native state Maharastra in various bodybuilding competitions.
Jagdish Lad’s impressive physique won him many titles. His biggest achievements include winning the Bharat Shri title and earning a silver medal at the 2014 WBPF World Championship in the 90 kg men’s category.
The Deadly Virus
The new strain of the virus is proving to be deadly in India. Lad was not the first Indian bodybuilder to have succumbed to COVID-19. Manoj Lakhan was another bodybuilding rising star who left too soon.
Jagdish Lad retired from competitive bodybuilding in 2017 and moved to Baroda, Gujarat where he set up his own gym. Although Jagdish had quit competing, he hadn’t left the fitness lifestyle. At his gym, Lad focused his time and energy on coaching people.
Hard Last Year
Like many other people, the global pandemic brought trouble for Jagdish. He struggled to keep afloat financially after the coronavirus first struck India in 2020. His gym business took a hit while India was under a strict lockdown for two months.
Jagdish’s financial condition was so bad that he couldn’t pay his house rent. Lad’s landlord didn’t permit them to vacate their house without clearing their dues.
Many people in India are still taking the pandemic lightly. Jadish and Lakhan’s deaths should be seen as a warning. Even bodybuilders, who are said to have a higher immunity because of their fit lifestyle, healthy diet, and all the health supplements they take, are not safe from this virus.
Adieu
Jagdish Lad was a star of the upcoming bodybuilding scene in India. He was earning a name for himself in the coaching circles and continued contributing to the industry until his last days. Lad will remain an inspiration for young Indians looking to compete in the industry.
Jagdish is survived by his wife (also suffering from COVID-19) and daughter. We at Generation Iron offer our deepest condolences to Lad’s family, friends, and fans.
We also urge our readers in India to stay safe, get vaccinated at the earliest opportunity, and take all the necessary precautions.
For the latest news and updates, be sure to follow Generation Iron on Facebook, Instagram, and Twitter.
Arnold Strong: Why The Arnold Press Seriously Works Shoulder Strength
Get boulder shoulders like Schwarzenegger himself with his popular shoulder exercise.
For those looking to get into bodybuilding, or even those who just appreciate the commitment a bodybuilder has towards the sport, there is no better role model to look towards than Arnold Schwarzenegger. The bodybuilding icon has paved the way for the future of bodybuilding with seven Mr. Olympia titles and a name that most everyone recognizes. His hard work in the gym and dedication to the sport has offered so much to competitions and aspiring athletes, but the Arnold press shoulder exercise has revolutionized how aspiring bodybuilders and gym-goers work to get boulder shoulders.
A simple yet unique variation on the traditional overhead dumbbell press, the Arnold press varies ever so slightly with a slight twist of the dumbbells as you raise over your head. Schwarzenegger’s effective spin-off of this traditional shoulder exercise has come to be a staple in many bodybuilders’ training books as they seek to be just like Arnold himself. As a monster exercise for building strength and size, it will promote explosiveness and power, allow you to use increased weight, and improve your ability to remain tight with great tension.
As you look to hit your strength-training and weight loss goals, many exercises will work for your overall benefit. For those looking to get muscular shoulders and strong, powerful arms, the Arnold press is a must to work your delts and get mountains instead of mole hills.
Muscles Worked
The Arnold press is a great all-around shoulder exercise because it hits all three parts of your shoulders. By hitting the deltoid, it offers that rounded physique that everyone looks for to really make their arms pop and get their front looking great. The medial head will promote strength, thickness, and width and serve as a solid middle muscle for physique but also shoulder stabilization.
To hit the posterior head on the backside, this will promote many solid functions that your body relies on including joint stabilization, posture, and overall strength and functionality for big lifts. Since this exercise has great range motion and more time under tension, all of these muscles really feel the burn and your overall performance will shine through (1).
Arnold Press Vs. Overhead Shoulder Press
These two exercises are very close in nature when it comes to the main intended goal of each. The Arnold press and overhead shoulder press can both be done either standing or sitting, but each require lifting dumbbells over your head in efforts to get those boulder shoulders. The difference is slight in the way you rotate the dumbbells over your head as you perform the Arnold press. The overhead press has your palms facing forward and in one motion you lift the weight from your shoulders over your head in one stride.
The Arnold press requires you to start with your palms facing towards you and as you lift the dumbbells overhead, there is a slight rotation so your palms face outward as you perform the continuous stride to the top. As your elbows drop in front of your body, it requires more work on the anterior delts, very similar to that of a front raise. Although it is a slight difference in movement, that rotation makes all the difference when it comes to muscle activation, range of motion, and time under tension (2).
Pros & Cons of the Arnold Press
The Arnold press is a unique exercise in that it will act as a combination of two shoulder exercises simultaneously as one. With elements of both the shoulder press and the lateral raise, this will offer an exercise for greater range of motion giving you a great stretch that other shoulder exercises do not provide. With greater range of motion, muscle gains become easier to achieve because the muscle is stretched to a longer length allowing for more room for the muscle to grow.
Since the Arnold press requires more activation from your forearms, the strain put on by the exercise requires lighter weight to be used, which actually isn’t a bad thing. Using lighter weights will allow you to focus more on mind-muscle connection and improve overall form so when those heavy weights do come calling, you will be more than ready. While the overhead shoulder press does allow for heavier weight, the Arnold press will force you to nail down the basics and really work the foundations of muscle building so your growth can become a reality.
While this exercise is great, it is taxing on your shoulders and can lead to increase risk of injury down the road. Since this requires a rotation on each rep, that internal muscle rotation can be something to avoid when possible (3). Using lighter weight and making sure you do not over rotate the weights is a great place to start to keep the integrity of your shoulder joints and muscles intact.
How to Perform the Arnold Press
Sit on a 90-degree incline bench with your feet planted and back against the pad. Grab two dumbbells and have your palms face in as you hold them at shoulder height. Engage your core and lift the weights overhead. As you start to lift, rotate your palms so they face away from you. Pause at the top and gently lower back to the starting position rotating your palms back to facing you as you do.
Wrap Up
The Arnold press was a staple in Arnold Schwarzenegger’s shoulder routine and it can be in yours too. As a great shoulder exercise for overall size and strength, this will work your range of motion, explosiveness and power, and work to target all three heads of the shoulder. A unique variation of the overhead shoulder press, this exercise is one to highly consider when looking for overall shoulder growth. Safety is key so it is important to start light and not over rotate to keep the integrity of your shoulders healthy, but all in all the Arnold press is one of those exercises to really promote boulder shoulders.
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
Carmichael, Stephen W.; Hart, Dennis L. (1985). “Anatomy of the Shoulder Joint”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
Eichinger, Josef K.; Rao, Meghana V.; Lin, Jackie J.; Goodloe, Jonathan B.; Kothandaraman, Venkatraman; Barfield, William R.; Parada, Stephen A.; Roche, Christopher; Friedman, Richard J. (2020). “The Effect of BMI on Internal Rotation and Function Following Anatomic and Reverse Total Shoulder Arthroplasty”. (source)
Why Loaded Carries Build Optimal Functional Strength
Loaded carries are a great way to build muscle and strength while getting rid of stubborn fat.
Many exercises build muscle, increase your strength, target range of motion, and provide for overall functional output. But the exercises that do all of the above are ones you should be targeting to maximize growth and optimal functional strength. While those exercises that involve a bilateral stance are very beneficial, loaded carries are even better, for they require minimal equipment and can work to boost your overall training program and results.
Loaded carries are compound exercises, meaning they require a wide range of muscle to do work, target core engagement, and improve the body’s overall performance when it comes to running, walking, and posture support. They are also great grip strengthening exercises to encourage proper lifts and positioning. With many variations and tons of combinations to try, loaded carries will really put the functional into practice.
What Are Loaded Carries?
Loaded carries are some of the best total body exercises and are considered “game-changing” in the fitness world. They require you to load a weighted implement, such as a barbell, and walk for a set distance or certain amount of time. Working nearly every muscle, they are the ultimate functional exercise, meaning they improve strength, build muscle, enhance stability and promote solid conditioning to see a huge increase in your overall performance and ability to function properly in daily life (1).
Since carrying is an important part of all human activity, loaded carries seem to be lost in the world of big lifts like the squat, bench press, and deadlift. While many people can lift big weights, and others can move quickly, it is rare to see both done at the same time and as efficiently as possible. This is where loaded carries really come into play.
Benefits of Loaded Carries
Promote Muscle Growth & Increase Strength
Since you spend a lot of time under load with a loaded carry, this puts stress on muscular hypertrophy leading to growth (2). Whether you perform a loaded carry for a brief time or for longer periods, this can really induce stressors for growth. By working multiple muscles at once, you target each in their own way to develop strength in those muscle groups. Since they require so much balance, your core really feels the work and will develop strength as well as your grip, which is often overlooked.
Develop Conditioning
Increasing your work capacity and performing these for a set distance or amount of time will work to promote greater lung capacity and overall aerobic conditioning. This will allow you to work harder and for longer expanding on your not only your muscular endurance but endurance as a whole (3).
Increase Stabilization and Balance
As a compound exercise, loaded carries require you to move as efficiently as possible. With many muscle groups at work, your stabilizing muscles are asked to provide support, not only for those larger muscles, but for overall balance and stabilization as well (4). Core, hip, and spinal stability are all targeted to support the movement and prevent any injuries that may arise.
Enhance Functionality
Lifting to get big and look good are reasons to want to stay active. That desired physique can give you confidence and help improve overall performance. But functionality should also be important with your lifts as everyday life requires us to be fully functional with every activity (5). Loaded carries will build that strength for whatever movements you need it to, but also provide or anything you need in daily life, even if its as small as carrying the groceries.
Loaded Carries & Exercises
Farmer’s Walk
Farmer’s Walks are perfect for forearm and grip strength and will strengthen your core and hips to provide for great stability. Choose your desired weight in dumbbells or kettlebells and hold each in one hand. Walk for a set distance or for time and watch your progress increase. Whether it be light, moderate, or heavy weight, each can enhance growth and functionality.
Suitcase Carry
A fantastic spin-off of the Farmer’s Walks, the Suitcase Carry can get your heart rate going, target grip strength, and provide for overall functional strength and endurance. In one hand, hold a dumbbell or kettlebell with your desired weight. The imbalance of this will force you to engage your core for added stability. Walk for a set distance or time, switch the weight to your other hand, and repeat the process.
Rucking
Rucking, or using a weighted backpack, is a basic exercise to burn calories, boost endurance, and perform a loaded carry exercise with less risk of back pain or injury. Place the weighted backpack on and begin a walk of a set distance. You can run with this as well for the added cardio challenge.
Zercher Carry
Similar in grip position to a Zercher squat, this shifts the load onto your erectors, lats, and core. Place a barbell in the pit of your elbows with your arms crossed in front of you. Engage your core and perform this for your desired distance or time.
Overhead Walks
Overhead Walks will improve overhead stability and get you comfortable with having big weight over your head. Working your traps and shoulders for muscle growth, it relies on your core to keep your back stable with the increased overhead load. Lift a barbell or dumbbells over head and extend your arms. Maintaining good form with your core and shoulders, perform this exercise for a set distance or time.
Wrap Up
Loaded carries are exercises not used enough in training programs. As a compound movement, they work multiple muscle groups at once while also strengthening stabilizer muscles and working on conditioning. Simple to assemble yet challenging to do, loaded carries will work for your overall functional benefit both in the gym and out of it. Try any of these exercises or variations and see what loaded carries can do for you when it comes to muscle growth, increased endurance, and optimal functional ability.
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*Images courtesy of Envato
References
Butcher, Scott J.; Rusin, John S. (2016). “Core Strength and Functionality with Loaded Carries”. (source)
Baz-Valle, Eneko; Schoenfeld, Brad J.; Torres-Unda, Jon; Santos-Concejero, Jordan; Balsalobre-Fernandez, Carlos (2019). “The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men”. (source)
Khosravi, Maryam; Tayebi, Seyed M.; Safari, Hamed (2013). “Single and Concurrent Effects of Endurance and Resistance Training on Pulmonary Function”. (source)
Williams Jr., Martin R.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Weiss, Tiana; Kreitinger, Jerica; Wilde, Hilary; Wiora, Chris; Steege, Michelle; Dalleck, Lance; Janot, Jeffrey (2010). “Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults”. (source)