Tag: FITNESS
These are the Hardest Exercises You Can Do in the Gym
The Hardest Gym Exercises You Should Try
The results you get from working out are directly proportional to the effort you put in. Training your body is a constant battle where you push yourself to shock your muscles with harder exercises in every single workout.
Most people avoid the hard exercises and stick with the easier ones which is why only a few people are successful in transforming their bodies. To see a change in your physique, you need to make these exercises a part of your exercise arsenal.
Squats
Squats are the king of leg exercises. Compound movements are harder to perform as they use multiple muscle joints as compared to the single-joint isolation exercises. Very few people perform the squats with the full range of motion – ass to grass and a strict form.
Deadlifts
Deadlifts are another dreaded exercise and only a few people perform them in their workouts. All the exercises mentioned in the list are hard to perform as they require skill to perform and can take some time to perfect.
Bench Press
Bench press, squats, and deadlifts are the three big compound exercises and are some of the most fundamental exercises you can perform. Lifting heavy on the bench press takes some serious strength and a big heart.
Walking Lunges
Walking lunges add a new level of difficulty to leg training by adding the walking aspect to this exercise. Maintain a full range of motion while performing this exercise. The knee of your second leg should be an inch away from the ground at the bottom of the movement.
Military Presses
As the name suggests, performing the military presses require a military level discipline and a strict form. Most people use momentum to lift the bar above their shoulders or push the barbell forward as they complete the movement in place of pushing it over their heads.
Muscle-Ups
Muscle-ups aren’t for the faint-hearted. Chances are, you might have never even seen anyone perform the muscle-ups at your gym. Muscle-ups require brute upper body strength and a strong core.
Skullcrushers
Skullcrushers are arguably the hardest triceps exercise. To perform the skullcrushers correctly, lock out your elbows at the top of the movement and squeeze your triceps. The barbell should be an inch away from your forehead at the bottom of the movement.
21’s
Bicep pumps will never be the same for you once you do the 21’s. Hold a barbell with a shoulder-width grip and perform seven half repetitions from the bottom to the mid of the full range of motion. Perform the second set of seven reps from the top to the middle of the movement and the final seven reps with a full range of motion. Perform the 21 reps without any rest in between and the 21 reps will be one set.
Planks
Planks are the ultimate exercise for building core strength. Most people make the mistake of slouching their butt or forming a bridge while planking. Keep your core tight and body in a straight line while performing the planks.
Burpees
Burpees are one of the hardest bodyweight cardiovascular exercises. The trick while performing the burpees is to maintain constant intensity. By the end of this exercise, you’ll be gasping for breath and swimming in the pool of your own sweat.
Which is the hardest exercise according to you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Evato Elements.
Benefits of Medicine Ball Training For Home Workouts
Medicine ball training is a fun and versatile form of training to really enhance growth and provide fun and engaging ways to workout.
When looking to change up our training, it can be really easy to get caught up in the same old workouts because we are comfortable. But changing our exercises is important for growth and can add muscle confusion so our muscles are forced to adapt to a new movement. While there are many machines in the gym that can aid in a big lift, using simple and convenient exercise tools, like a dumbbell or kettlebell, can really enhance gains and can be done from anywhere. But medicine balls are often times overlooked tools to promote strength and cardio and are a perfect addition to add to your home gym.
Medicine ball training is a great form of training consisting of many variations from higher intensity to more strength-based, and everything in between. With many weights to choose from and many designs to try, you will never grow bored of medicine ball training and the great benefits it provides.
As great supporting aids to bodyweight workouts, medicine balls allow you to add weight to those otherwise lighter workouts to develop more functional strength and kill the monotony of a boring workout. One of the biggest pros of medicine ball training is that it contains the three elements to successful full body fitness being strength, balance, and endurance. All of these can be used for a number of sports to enhance your chance at greatly succeeding.
Let’s take a look into medicine balls, what the benefits are, and some top exercises to promote this functional growth so your training and performance takes off. You won’t be disappointed with the results and you will quickly see what these gains can do for you.
What Is A Medicine Ball?
Medicine balls are weighted balls that vary in size and weight, as well as many different variations. Typically firm, these can be inflatable, rubber, or made from a special grip material which make these highly versatile and perfect for a variety of workouts. Now used as weights to enhance progressive overload, medicine balls have been incorporated into different programs and the benefits are amazing.
Benefits Of Medicine Ball Training
Build Strength & Full Body Functionality
Medicine balls can be used for a wide range of movements which can include many muscle groups to see increased growth. Shorter, higher impact exercises can really work your muscles and add weight to normally just bodyweight workouts, giving more resistance for your muscle to deal with. As a great full body workout, medicine balls can aid in total body functionality by strengthening movements seen in everyday life (1).
Enhance Explosive Power
These shorter bursts and higher intensity movements will also promote better explosive power, especially for those sports where fast motions and quicker reflex times are important. Introducing a higher level of focus, medicine balls will work wonders for that explosive power. With each exercise training certain areas for sport specific movements, you won’t leave out a muscle group, no matter how small (2).
Promote Balance & Posture
Using a medicine ball in your training can really enhance balance and posture by increasing core support to align the spine and alleviate lower back pain while also promoting solid stabilization for any movement. With the increased power comes a need for better balance, and by working specific groups, you can tackle any of these challenges that lie before you.
Increase Cardio & Aid In Weight Loss
Medicine balls do not only have use in solitary positions, like an air squat. You can use medicine balls to add weight during a run, cycling, or even variations of something like a farmer’s carry. Regardless of the exercise, using a medicine ball can enhance muscular endurance, but also keep your heart rate elevated and see you burning calories for that desired weight loss to take effect (3).
Simple & Convenient
Medicine balls can be used anywhere and at anytime and are simple and convenient fitness tools. Easy to learn, the number of exercises that can be performed while using a medicine ball may change the way you view working out. An added bonus is that you can do these with a partner or solo and either way is safe and effective.
Featured Medicine Ball
SPRI Dual Grip Xerball Medicine Ball
SPRI brings a great medicine ball to the fitness game that is two-handled, consists of a great grip, and can be used for a variety of exercises. Made from synthetic rubber PVC, it offers a firm response and sturdy handles for comfort and enhanced grip while ensuring safety and effectiveness. A great choice for a total body workout, or any isolation exercise, this medicine ball can help you see growth, endurance, and power, while also promoting balance, weight loss, and explosivity. The handles are large enough to support any bodyweight workout and the options for price and weight can be a nice addition to your workouts and home gyms.
Price: Prices may vary depending on weight but range from $49.98 (6 lbs.) to $94.98 (20 lbs.).
Check Out SPRI Dual Grip Xerball Medicine Ball Here
Check out our individual review for SPRI Dual Grip Xerball Medicine Ball here!
Wrap Up
Medicine ball training can greatly enhance all aspects of your training and performance and should not be overlooked. A high-quality medicine ball can ensure functional and effective workouts while also promoting durability and longevity in you and the product itself. Able to enhance strength and muscle growth, promote power and explosivity, increase cardio and weight loss, as well as support balance and better posture, the benefits should be enough for you to grab a medicine ball and get to work. Add these to your home gym or workouts and feel great knowing you took a step in the direction of serious physical success.
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 SPRI and Envato
References
Ignjatovic; Aleksandar M.; Markovic, Zivorad M.; Radovanovic, Dragan S. (2012). “Effects of 12-Week Medicine Ball Training on Muscle Strength and Power in Young Female Handball Players”. (source)
Earp, Jacob E.; Kraemer, William J. (2010). “Medicine Ball Training Implications for Rotational Power Sports”. (source)
Carey, Daniel G. (2009). “Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training”. (source)
Gym Girl Inspiration: How To Jumpstart Your Transformation (+ 10 Instagram Hottest Fit Girls)
If it weren’t for the fit girls, Instagram wouldn’t be what it is today. In other words, Mark Zuckerberg owes a lot of his success to female fitness Instagram celebrities. Maybe he too gets in a little gym girl inspiration before heading to work every morning, who knows?
The best part about fit gym girls on the Gram, you ask?
Not only are the female Instagram athletes aesthetically appealing and a treat to look at, but most of them are constantly putting out content to motivate their followers to kickstart their own transformation journies.
Beginning Your Transformation Journey
For most people, scrolling through Instagram can lead to sensory pleasure. According to research, it is one of the reasons why it can be so addictive.
On the other hand, Instagram can also have a negative psychological impact. As per a study, looking at photos of perfectly chiseled goddesses can hurt your body image and self-esteem. We are sorry to report this but your favorite Instagram gym girl is causing this too.
Let’s take a quick test to check if fit girls are causing you to procrastinate your body transformation, shall we?
Open the Instagram app on your phone and scroll for 10-seconds. Was most of your feed graced by photos and reels of bikini-clad gym girls? Is “train regularly” a constant on your new year’s resolution every year, but you cannot find the time or motivation to work out?
If you found yourself nodding to both the questions above, fit girls are probably one of the reasons behind your inaction.
Related: The Hottest Legs on Instagram
How To Jumpstart Your Transformation
Looking at picture-perfect gym girl physiques can be intimidating. It can leave you feeling hopeless. Many people never start their body transformation because the workouts they see online look terrifying.
At the same time, you might feel ready to begin a body transformation but not know where to start. If you are one of these people, the buck stops for you today.
Feeling unprepared and anxious before starting a physique transformation is normal. Every pro athlete had to start somewhere. In fact, many successful bodybuilders started lifting because of their body insecurities.
As they say, the best time to start working out was five years ago. The second best is now.
Must Read: 5 Reasons Why Your Transformation Isn’t Working
This is how you can achieve your dream physique:
1. Get the Fundamentals Right
Do not worry. We will not ask you to get under a bar and squat on your first day. In fact, it is the most common rookie mistake. Instead of “diving right in,” you should “ease into” the fitness lifestyle.
i. Check-Up
Before you start training and gulping down fancy supplements, you should invest in learning more about your body. We highly recommend seeing a doctor for a complete physical and blood work-up.
While your physician might not be the best person to recommend a physique transforming diet or training plan, she is the best person to consult about things you should stay away from.
Keeping a record of your cholesterol and triglycerides, blood pressure, fasting glucose, and bone density can go a long way in helping transform your physique.
ii. Clean Your Cupboards
While your gym girl fitspo might enjoy a glass of red wine and pizza every once in a while, you should know that she probably does not have that stuff stocked at her home.
There is a famous saying in the fitness industry, “what is in your cupboard will eventually end up in your stomach.” So, give away all the sodas, cookies, candy, ice creams, and snacks and stock up on healthy whole foods.
Having junk food around in your house can tempt you into making poor food choices. Delete the food ordering apps from your phone and distance yourself from unhealthy eating as much as possible.
Next Read: Your Transformation Can Never Be Successful Without These 6 Things
iii. Stock Up on the Good Stuff
If you are serious about transforming your physique, stock up on the following food items:
a. Pantry
Nuts
Olive oil
Quinoa
Oats
Sweet potatoes
Spices
Whole-grain cereals
Natural nut butter
Sesame seeds
Brown rice
Canned tuna
Salmon
b. Fridge
Water
Chicken breast
Greek yogurt
Low-sodium soy sauce
Egg whites
Low-fat milk
Fresh fruits
Turkey
Salsa
Mustard
Although your specific grocery items can vary depending on your diet program, the food items mentioned above can provide you with a balanced blend of proteins, carbs, and healthy fats.
Also, when we say “good stuff,” we are not just referring to healthy food (or weed), but other areas of your life as well, including mental and social. Replace the negative self-talk with positive statements and watch your body transform.
The company you keep during your transformation period can also influence your results. So, surround yourself with people who are on a similar path as you, and maybe avoid your buddies who like getting shit-faced every weekend.
Watch: The Best And Worst Bodybuilding Foods
2. Find the Motivation Within
Crushing on a gym girl can only take you so far. You cannot achieve (and maintain) your dream physique if you lack intrinsic motivation. Figure out why you want to transform your body, plan how you will do it, and act on it. That is how you can stick to a fit lifestyle in the long run.
Related: The Best Gym Motivation Videos of All Time
i. You are Your Own Competition
Many newbies make the mistake of comparing their progress with other people. While Instagram can be a great place to seek gym girl inspiration, it can also be the biggest source of discouragement.
Remember: No two people are the same. Different people will take different amounts of time to show similar progress. Stay patient, and you are bound to see results.
ii. Injuries Should Not Hold You Back
Injuries are a common excuse for delaying one’s transformation journey. Make no mistake, if you are suffering from a serious condition, you should listen to your doctor and follow her advice. But if a muscle sprain or popping joints are your excuses for missing your workout, you are not fooling anyone.
If you follow pro bodybuilders, you would know that many of them train through injuries while prepping for a show. If you are a noob, you should take a professional’s help to train around your injuries.
iii. Start With Light Beginner Workouts
Remember what we said about easing in and not diving in?
The fitness lifestyle is not a sprint. It is more of a marathon. If you want to transform your physique with a focus on improving your health and longevity, you should focus on sticking with your training and nutrition program for the long term.
Since most pro athletes and gym girls post their workout routines online, many beginners follow them in hopes of speeding up their transformation.
If you are a rookie, following Kris Gethin’s 12-week transformation program or any other advanced program is not the best idea. Following an advanced program increases your odds of getting injured while training.
3. Plan to Succeed
As Benjamin Franklin rightly said, “If You Fail to Plan, You Are Planning to Fail.”
Body transformation is serious business. You need a solid plan to achieve your goals.
Disclaimer: “I will build abs in 4 weeks because my favorite gym girl said she likes them” is not a valid plan.
While planning your transformation, you need to set specific, measurable, attainable, relevant, and time-bound goals.
Related: 7 Changes Everyone Should Make To Their Training Programs – Today
4. Set Goals
The scale and mirror are good, but they do not tell the whole story. Fitness is about more than looking good. Your goal should be to be healthy and functional at optimal levels.
Apart from setting monumental goals for yourself, have small goals that you can tick off every week. The feeling of achieving your goal can motivate you to stay on track.
For example, do not limit your goal to “reach 10% body fat in 6 months”. You might lose motivation after a few weeks as there is no urgency involved. Instead, set smaller goals like “run 1K and plank for 5 minutes every day for 1 week.”
5. Go For the Kill
Once you have all the pre-requisites in place, you need to put in everything you have got. Discipline and persistence are key ingredients for a successful physique transformation.
You need to ensure that you never miss a meal or workout session. While training hard and eating right are important, pros value their recovery program just as much. You break muscle in the gym and put on size and strength during deep sleep. You need to sleep for at least six hours every night to ensure optimal recovery after your workouts.
Check Out: 5 Recovery Tips To Help You Build Muscle Faster
6. Access and Reassess
Accessing your progress after every few weeks is indispensable for staying on track with your goals. If you feel you are on the right path, keep going. On the other hand, if you are not satisfied with your results, evaluate your transformation program and make necessary adjustments.
Over and above that, there is a constant inflow of new information in the fitness world. New experiments and studies are being conducted routinely. Limiting yourself to a few training techniques can result in you hitting a plateau or getting bored and quitting the fit lifestyle.
To sum it up, always be on the lookout for new ways to achieve alpha in the gym.
10 Instagram Hottest Fit Girls | Gym Girl Inspiration
These 10 gym girls rule Instagram:
1. Michelle Lewin
Michelle Lewis is the Instagram gym girl OG. She has over 14 million followers and shows no signs of slowing down. Lewin has her roots in modeling and realized her full potential after starting training. From winning IFBB shows, featuring in music videos to being on the cover of magazines, Michelle Lewin has done it all.
Check Out: How Michelle Lewin Works Out For A Perfectly Sculpted Physique
2. Krissy Cela
Krissy’s girl-next-door looks and perfectly toned physique make her one of the most popular gym girls on Instagram. She regularly posts her workouts on her page for others to follow.
3. Yanet Garcia
“The Mexican Weather Girl” is an actress, model, certified health coach, and trainer. There is nothing Yanet cannot do. She is also on Onlyfans if that’s what you were wondering.
Check Out: WCW: Bask In The Beautiful Glory of the Fit and Sexy Yanet Garcia
4. Lauren Simpson
Lauren Simpson posts one of the most detailed workout videos and posts on the list. The fit gym girl’s Instagram handle is a must-follow if you are always short on workout ideas or recipes.
5. Caitlin Turner
If you are into yoga, you cannot go wrong with following Caitlin Tuner. She is an avid traveler who will get you trying new asanas in no time.
6. Anllela Sagra
Anllela Sagra is probably the most ripped gym girl on the list. Her shredded abdomen can put many pro bodybuilders to shame. Sagra has multiple figure contest wins under her belt.
Related: The Anllela Sagra Diet For The Perfect Physique
7. Emily Skye
Skye is the founder of the F.I.T. (Fitness Inspiration Transformation) program, and her Instagram feed is full of how-to workout videos and photos of her chiseled physique. The Australian fitness model is well-known for her no-nonsense approach to dieting, training, and living a healthy life.
Also, for people looking for pregnancy-friendly workout routines, Emily has got you covered with her recent journey to motherhood.
8. Jen Setler
Jen Setler rose to fame with her belfies. She has one of the best buts on the internet. Setler routinely puts out glute training videos for her fans to follow.
Next Read: 10 Best Butts On The Internet 2021
9. Ana Cheri
Ana Cheri is one of the hottest gym girls of all time. Her drop-dead gorgeous looks, hourglass physique, and intense workout videos make her one of the most popular fitness celebrities on the internet. Ana is a former Playboy Playmate and has been featured in many big publications.
10. Karina Elle
Karina was a competitive cheerleader and Cross Country runner for the majority of her life. She’s also a winner of the World Fitness Federation Pro Bikini Championship.
Conclusion
While we can understand gazing at the goddesses on your phone might be the best part of your day, but do not use that as an excuse to stay in bed all day long.
Channel that energy and motivation, and use the steps mentioned above to achieve the physique of your dreams. We cannot promise that carving your goal body will be easy, but it will totally be worth it.
Who is your favorite gym girl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
10 Best Butts on the Internet
Instagram is the best place to find the greatest butts on the planet. If it is an ass worth looking at, you’ll surely find it on Instagram. Fit chicks and their loyal following are some of the reasons Instagram has a huge userbase.
If you’re a butt connoisseur like us, we know how much time you’re spending to find the best butts to look at. We did the hard work for you and put together the best rears on the internet in this article.
10 Best Rears You Should Be Following on Instagram
1. Jen Selter
Jen Selter is a 24-year old internet celebrity celebrated amongst her followers for her perfect rear. Selter has appeared on many TV shows promoting health and fitness and we’re sure we’ll get to see much more of her in the future.
Looking to cut weight and get shredded?
These top fat burners for women are ideal for fitness-minded individuals to stay lean.
2. Alice Matos
Alice Matos is a Brazilian beauty with a stellar booty. Matos is much more than a pretty face. Alice runs her fashion brand, Labellamafia, and has turned it into fashion label which is widely successful.
3. Michelle Lewin
Michelle Lewin is one of the most successful fitness athletes and has been around for the longest time. Lewin has appeared on several fitness magazines and is known for her grueling workouts. This Latina’s rear is a piece of art.
4. Paige Hathaway
Paige Hathaway is one of the hottest fitness athletes. Hathaway has a butt to die for and she is big on breaking the stereotype that muscles aren’t for women. With a body and face like her, people are surely going to listen to her.
5. Nikki Blackketter
Nikki Blackketter started out as a YouTuber and has gathered a fan following on all the social media platforms. Blackketter loves training her glutes (it shows) and shares her workouts with her followers.
Want to get shredded and impress women on the beach and in the gym?
These top fat burners for men are ideal for individuals who want to get diced and shredded.
6. Karina Elle
Karina loves squatting, and we’re grateful for it. Elle is one of the few female fitness celebrities who doesn’t hold back from sharing her sweaty photos and videos. Karina keeps it real and has a stunning butt.
Best Multivitamins For Women To Boost Health & Wellness 2021
Boost your overall performance and health with these amazing multivitamins.
7. Sonia Isaza
Sonia Isaza is a Colombian bodybuilder and fitness model with an absolutely incredible physique. With over 3 million followers on social media, Sonia is one to definitely take note of for her work ethic, workouts, and modeling photos, showing off a shredded aesthetic. Using her platform, she seeks to inspire change in others while also continuing to promote herself.
8. Ashley Kaltwasser
Ashley is a 3X Ms. Bikini Olympia winner (2013, 2014 and 2015). It is needless to say she has one of the best butts in the industry. Kaltwasser has left competing and focuses on building her following on the internet.
9. Courtney King
View this post on Instagram
Love me a good full booty & hamstring focused lower body day ? did this workout yesterday + a yoga class! Felt so good to lift & then flow though a deep stretch afterwards practicing yoga ?♀️ (need to commit to more yoga!) I wasn’t feeling the best… but I did what I could using a lot of isolating, squeezing and time under tension during this workout! Make sure to save to try some of these exercises and tips in your next #BOOTAY day baybayyy! THE WORKOUT: 1️⃣deep sumo squat holding a dumbbell, I like to do these standing in between two benches as well! 2️⃣high platform deep lunge, focus on your form here and pushing up through the heel squeezing your glute at the top of the movement! 3️⃣reverse hack squat, to challenge yourself and feel even more tension in the glutes, put a band around your knees! you might need to drop the weight a bit if you do it that way and focus on driving your knees out and coming up at he top feeling it all in your booty! 4️⃣reverse hyper with a squeeze off a bench, bosu ball or box im like doing here! this is a great time under tension exercise that fatigues the glutes like no other! AGAIN, MAKE SURE TO SQUEEZE AT THE TOP! 5️⃣t-bar squat to wide stance deadlift, you will feel full glute and hamstring activation with this guy! 6️⃣t-bar deep squat pulse, lots of tension with any type of pulsing or 1 1/2 squats! 7️⃣GHD, round your back so you feel this in the hammies and booty over your lower back. I did a drop set with weight then no weight for a complete burn out! 8️⃣high rep sumo deadlift burn out, I kept the tension in my glute and heels!! Song is @travisscott butterfly effect ?
A post shared by Courtney King (@courtneykiing) on Jan 9, 2020 at 10:35am PST
Courtney King won the Ms. Bikini Olympia in 2015. King is one of the cutest girls in the fitness industry and we would go as far as to say, she is complete wife material. Courtney posts her glute workouts online, and you should give them a try.
10. Yanet Garcia
Yanet Garcia exploded onto the scene when her pictures from her weather reporting days went viral. Garcia has since become an internet celebrity. Yanet has a perfectly shaped bottom, one you wouldn’t mind looking at for hours.
Who do you think has the best butt on the internet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Top Benefits Of Kettlebell Training & Why You Should Use Them
Kettlebells are great exercise tools to enhance strength and really see those gains come to life.
With so many exercises and machines to try, our potential for growth is very much doable. Often times knowing the right workouts to do can be overwhelming, but taking a step back and prioritizing just what our goals are is important to understand what we need out of our own training. For some of us, the best training comes from simple and convenient pieces of exercise equipment. This is where a kettlebell can greatly enhance our gains and kettlebell training is a perfect way to enhance our health and fitness.
Working many muscle groups in a highly effective way, kettlebells are sure to offer a variety of exercises to enhance growth in multiple areas. With an increased effort to provide workouts and classes, kettlebells have become the focus of many trainers as they seek the best for their clients to improve all aspects of their training.
Let’s take a closer look at what kettlebells are, the benefits surrounding them, and great workouts to enhance all aspects of your training and performance. You won’t be disappointed by what you find from kettlebell training.
What Is A Kettlebell?
A kettlebell is a round free weight with a flat bottom and rounded handle for enhanced grip which is beneficial for a number of exercises. Similar to a dumbbell, it can used in a variety of ways for great variations to your workouts. The center of mass extends from the handle which gives kettlebells the opportunity to be swung, pressed, curled, held, and moved in a number of ways.
Many kettlebell companies will advertise their products as perfectly balanced, which is important for these movements to offer you better balance and grip for safety and a more advanced and effective workout.
Benefits Of Kettlebell Training
Full Body Workout
Kettlebells offer the chance to get a full body workout for strength, endurance, and flexibility by being versatile for a number of workouts. Anything from deadlifts, lunges, and swings can work multiple muscles and greatly improve muscle growth and weight loss (1).
Promote Strength & Power
With kettlebell training, your chances at lean muscle mass and power greatly increase by performing higher reps at a more intense pace. Instead of seriously bulking up by doing big lifts, kettlebell training can really grow that lean muscle mass to give you that shredded physique to make your muscles pop. With this more intense style of training, your power output will increase as well to give you better effectiveness for those power driven sports (2).
Improved Balance, Stability, and Coordination
By working your core and forcing you to stay engaged and upright, kettlebell training can improve balance, stability, and coordination. These workouts force you to stay grounded in a solid, athletic position which makes you focus on form and enhance mind-muscle connection to work those deeper muscles and smaller stabilizer muscles that are great for enhancing strength and balance (3).
Simple & Convenient
Kettlebells are simple and convenient exercise tools to use, requiring no change in weights and less time sifting through to find the appropriate weight to use. As you increase muscle mass, you can work your way up to heavier kettlebells and more advanced workouts, only enhancing the above benefits even more.
Great Kettlebell Workouts
Deadlift
Kettlebell deadlifts are great variations of a traditional barbell deadlift and allows you to build strength and muscular endurance without the hassle of a barbell. Great for targeting the hamstrings, glutes, calves, and quads, this will also strengthen your core to help your lower back for support. These allow you to use heavier weight and can help with form for other lifts. By keeping your back in an isometric position, it will improve posture by not changing the length of the muscle after contraction.
Lunges
Using kettlebells along with your lunge exercise will offer the same benefits of a lunge while also allowing you to comfortably add weight for increased growth. These will work your core and back muscles, as well as many lower body groups like your quads, hamstrings, and glutes. Building not only size and strength, kettlebell lunges can work for weight loss and balance as well.
Swings
Kettlebell swings are a solid way to boost cardio while aiding in strength, weight loss, and better posture. A total full body workout, kettlebell swings work your lower body muscles (quads, hamstrings, and glutes), upper body muscles (lats, shoulders, and arms), and your core. This exercise will give you a great boost and as you grow stronger, you will notice a serious change in weight used for your desired kettlebell.
Featured Kettlebells
Onnit Kettlebells
Onnit Kettlebells are high quality and versatile fitness tools from a reputable and great company in Onnit. Designed with a gravity cast for consistency and durability, it is accompanied by a powder finish grip for decreased slippage and more efficient workouts. Color coded by weight, these kettlebells provide for easy accessibility and are great for increasing explosive power, strength, and endurance.
Prices vary depending on the weight of kettlebell but there 8 options to choose from ranging from 13 lbs. ($22.95) to 70 lbs. ($114.95).
Check out our individual review for Onnit Kettlebells here. Also, check out Onnit Primal Kettlebells here!
Kettlebell Kings Kettlebells
Kettlebell Kings Kettlebells are perfect for enhancing grip and working with versatility as well for your desired strength and conditioning goals. Made from cast iron and covered with a powder coating, these offer overall protection and durability to enhance longevity. The structural integrity of these kettlebells will support your own growth and keep you operating at a high level.
Prices vary depending on weight but there are 21 options to choose from ranging from 9 lbs. ($69.99) to 203 lbs. ($424.99).
Check out our individual review for Kettlebell Kings Kettlebell here!
Wrap Up
Kettlebell training is a great way to change up your routine to see desired growth and everything you want out of your training. By increasing strength and size, promoting weight loss, working on balance and stability, and aiding in better posture, kettlebells have grown in popularity and for good reason. A great addition to your home gym, kettlebells will surely fire you up on all cylinders and work to benefit your health and fitness greatly.
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 Onnit, Kettlebell Kings, & Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebell in Strength and Conditioning: A Review of the Literature”. (source)
Jay, Kenneth; Jakobsen, Markus D.; Sundstrup, Emil; Skotte, Jorgen H.; et al. (2013). “Effects of Kettlebell Training on Postural Coordination and Jump Performance: A Randomized Controlled Trial”. (source)
Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
Best on the Planet – Physiques with Picture Perfect 6-Pack Abs
Nothing else portrays the fitness level of a person more than a set of six-pack abs. A chiseled midriff isn’t easy to get. A six-pack can take months of strict diet, training, and discipline to achieve and maintain. The constant work is why they’re easy to lose, so people like showing them off while they still have them.
Six-pack abs come in all shapes and sizes and we did some digging to bring you some of the best set of abs on the planet. The athletes of the list have such defined and conditioned abs, Greek gods would be proud of them.
The Best Abs on the Planet
Phil Heath
7X Mr. Olympia Phil Heath might get criticism these days for a distended stomach – but during the height of his reign he had the best sets of abs on the planet. Heath is known as the ‘Gift’ and we can vouch for the title. Maintaining the kind of conditioning Phil has for a guy of his size is truly commendable.
Michelle Lewin
If you’ve been around the fitness scene for some time, you’d be familiar with Michelle Lewin by now. The Colombian beauty has one of the best physiques on the planet and her 13.3m followers on Instagram are proof.
Lazar Angelov
Lazar is one of the biggest Instagram fitness celebrities and is acclaimed for his chiseled physique. Only a few people (if anyone at all) can beat the symmetry and definition of Angelov’s abs.
Brooke Ence
Ence is the queen of CrossFit and her washboard abs can put many men to shame. Brooke plays an Amazon Warrior in the Wonder Woman movies. The original Amazon warriors will have absolutely no problem with the casting.
Chul Soon
Man, Chul Soon is something else. The Korean athlete is climbing through the ranks quickly and we might see him on big bodybuilding stages soon. Chul has also got some dance skills which often do the rounds on social media.
Karina Elle
Elle does a great job of staying in shape throughout the year. Karina loves the beach life and her exotic bikinis give us the front row view to her perfectly crafted six-packs. Thank God for the Cali weather.
Sergi Constance
Sergi has one of the most well-defined midriffs on the planet. Constance is one step ahead of everyone in the chiseled midsection game with his eight-pack abs. There is no more real estate on his abdominal for any more abs.
Ashley Kaltwasser
Kaltwasser is the 3X Ms. Bikini Olympia. Ashley is also one of the most fun people to follow on Instagram. If you’re not already following Ashley on Instagram, you’re missing out on a lot. You’ll be surprised at all the things she can do.
Jeff Seid
Jeff is an internet fitness celebrity and has a giant following. Jeff has been training for 13 years and focuses on building aesthetics. Seid has an elaborate Youtube channel and you can check out his vlogs and workouts there.
Paige Hathaway
Hathaway is arguably one of the prettiest Instagram fitness celebrities. Paige Hathaway (along with her abs) can keep you glued to your phones for hours. Hathaway shares her workouts on Instagram for you to follow.
Ulisses Jr.
The best abs list can never be complete without mentioning the king of washboard abs, Ulisses Jr. Ulisses’ abs are in such great shape, they leave us with no words, literally.
Who do you think has the best abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep
Foods That Don’t Deserve Their Reputation: What to Cut and What to Keep
Nutrition is the hardest part of fitness. You know it’s true. There’s food prep, calorie counting, endless formulas promising to predict your perfect macros, and a never-ending need for self-restraint. Even if you love to cook, the process of perfectly-on-point nutrition can get tedious.
If only you could zap a couple decades into the future when your smartwatch will monitor your blood glucose and metabolic rate in real-time, and alert you to when you need to eat based on your next scheduled workout and current vitals. The technology is coming along, but in the meantime, you still have to make some careful calculations (and informed guesses) about what your body needs.
It’s certainly not easier with the endless stream of diet trends, nutritional supplements, and trainers trying to sell you their lifestyle packages. Discerning the real science from the cherry-picked, profit-motivated generalizations is exhausting. No one has time to read the latest medical journal, clip coupons, and prepare a week’s worth of rice and broccoli.
To save you time and energy, we’ve pulled together the top offenders of “mislabeled” foods. Those snacks you thought were healthy might be creating the layer of fat still covering your six-pack, and those foods you’ve religiously avoided might not be as bad as you think.
The Pantry Purge: “Health” Foods to Skip
Let’s start with the foods that conventional knowledge says are okay, or even healthy. If you look back over the last 50 years, it was often profitable for these foods to be marketed as a diet food, or to be considered healthy when laid alongside the other, sugar-laden food being introduced into grocery stores. Here are the top offenders:
Yogurt gets touted as a great breakfast food. In truth, plain, low-fat greek yogurt isn’t that bad for you, but most of what’s available is highly sweetened yogurt with some kind of fruit — either chunks throughout or resting on the bottom. The flavoring used adds a lot of sugar, and anytime there’s fruit at the bottom of that cup, it’s more like eating jam by the spoonful.
Juice is a wonderful, sugary way to get some empty calories. Most juices fall into the same trap yogurt does — because it’s fruit adjacent, and there might be a tiny bit of real fruit in it, it must be healthy. In truth, juice is all the sugary parts of fruit without any of the helpful fiber or carbohydrates. If you want to fast or cleanse, skip the juice and look for bone broth.
Granola hangs around because of it’s crunchy, hippy, health-conscious vibe. In reality, granola was developed as a high calorie, lightweight snack that could be carried by backpackers and hikers. Modern versions of the snack are flavored with sweeteners and the nutrition profile more closely resembles a dessert than a fibrous meal additive.
As an honorable mention, beware anything trendy. This can be hard to pin down, but if something is suddenly wildly popular, touted as a superfood, or related to a diet, it’s probably because someone is making money off it. In the last several years, chia seeds, cauliflower pizza, and acai berries have all made the rounds. Each of these foods are good in moderation, but they aren’t superfoods or magic bullets.
It might seem like breakfast and mid-morning snacks are an easy target, but when compared to lunch and dinner, you’re more likely to have holes in your breakfast nutrition. While most things are better than pop tarts and sugary cereal, there’s more to creating a balanced, nutrient-dense breakfast than passing on the processed foods. If you’re at a loss for what to eat, try egg bakes, omelets, breakfast wraps, or plain yogurt with fresh fruit.
Foods That Don’t Deserve Their Bad Reputation
Just as there are sugary foods masquerading as the key to health, there are foods that have been shamed into oblivion. When you dig into it, though, they’re really not that bad. As with everything, moderation is key, but it might be time to reconsider adding these foods back into your meal plan.
Bread suffered from the Atkins diet, and it’s still suffering, in part because the fluffy white bread you can buy at the store has little nutritional value. If you’re a sandwich lover or just miss toast, look for sprouted bread. It has fewer carbs and a lower glycemic index, so you won’t get a blood sugar spike. Plus, when the grains are sprouted before being milled, you get an additional 4 grams of protein over 12 grain bread, extra fiber, and less gluten.
Egg yolks suffered their downfall when the medical industry became worried about cholesterol and its link to heart disease. The yolk of the egg contains dietary cholesterol, so many people opted for egg whites or to skip eggs altogether. Recent evidence contradicts that stance, noting that high cholesterol is influenced by saturated fat more than dietary cholesterol. While the recommendation is to no more than one egg per day, that may vary based on activity and fitness level.
Cacao is an indulgent way to introduce micronutrients into your foods. The unsweetened chocolate powder (not be confused with cocoa) contains anti-inflammatory compounds and antioxidants, helping to reduce stress throughout the body and decrease the risk of cardiovascular disease. It also boosts your mood and your immune system, so next time you’re feeling blue or craving something sweet, don’t be afraid to blend some cacao into your smoothie, or reach for some dark chocolate.
This time, the honorable mention goes to spicy foods. Crazy-hot hot sauces and wing challenges have made spice tolerance a challenge. It’s generally assumed that spicy food can cause upset stomach, heartburn, and other digestive issues. Extreme heat may leave you feeling uncomfortable, but moderate spice claims a number of health benefits. Turning up the heat provides anti-inflammatory nutrients, an improved immune system, less bacteria, and added longevity. Not to mention, the heat can actually rev up your metabolism. If you’re closely watching your calories during a cut, it may not help much, but it could push you over that plateau. There’s certainly no harm in trying; just make sure to keep your scoville units to a tolerable level, and focus on ginger, tumeric, and chile peppers for the greatest benefits.
If you’re switching up breakfast to avoid sugary yogurt, try a couple of whole eggs or some avocado toast. Cacao powder can be blended into a protein smoothie for added richness with little caloric impact. Spicy foods might be the easiest of all — buy some bulk ground spices and sprinkle them on just about anything.
A little heat can brighten up the other flavors in a dish without adding calories or relying on rich sauces. Just make sure to buy in bulk to keep the cost down; buying spices by the jar gets expensive quickly.
Updating Your Meal Plans
It might feel like more work than it’s worth to incorporate new foods when you’ve already got a strong system going. Instead of trying to upend your current routine, look for places to make simple swaps or add some new foods here and there.
Long story short, most naturally occurring foods aren’t going to do you in, just eat them in moderation. Bread is definitely processed, but opting for a sprouted grain will bring you more benefits than abstaining entirely.
Enjoy what you like to eat, just watch your macros closely and pay attention to what your body performs best on (hint: most bodies like variety). Make some sprouted bread toast to sop up your egg yolk, or find some cayenne chocolate to finish your meal with. Your mind and your body will thank you.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.
Making New Year’s Resolutions That Stick So You See Gains
Make sure those New Year’s resolutions stick!
As we dive further into this new year, it is important to search for ways to make those resolutions stick. Making your New Year’s resolutions stick is always the challenge, right? We start out moving great, really start to find our groove, only to realize one setback can totally destroy the resolution. Or worse, all of our resolutions.
But don’t be discouraged, for there are ways to make those resolutions stick if you keep your mind to it and don’t let the negative voices interfere. It’s all about the process. How many times have you heard that before?
Having a goal in mind is what drives us. For us bodybuilders and athletes, our whole routine seems to be goal oriented. Bench press a certain amount of weight, place here in this show, finish here in this competition. But what gets us to these goals we desperately work for and seek is the process. And too often do we gloss over it because we have so much going on. But its true. We are nothing without the process.
Let’s take a look at the best ways to make those New Year’s resolutions stick. While it can be challenging, it is absolutely possible to see amazing gains with the right process. Plus, if you power through those setbacks, you will be better off in the long run.
Best Tips To Make Sure Those New Year’s Goals Stick
Helping to make those New Year’s goals stick are these tips that will give you better insight and the chance to really dive in and make a change. As serious athletes, we are not necessarily used to failing, but when it happens, it doesn’t have to derail all of our gains.
Track Progress
Tracking your progress is important and gives you a way to look back and see where something may have gone right or wrong. Plus, you can look back and see how far you have come. Essentially this is just a way to give you increased confidence as you get farther and farther into the process. For those who train, keeping a training journal and tracking your progress as you increase weight will give you a better understanding of how to increase and when to rest. A food journal will work for the same when it comes to your diet.
Try To Replace Habits, Not Drop Them Completely
Many of us look to drop a bad habit, but it might be easier to replace it with something else. You only have so many hours in the day. So, that bad habit that takes us time, just replace it with something new and constructive, instead of dropping it and leaving an empty void in your schedule.
Think Big, But Make Attainable Goals Along The Way
We all want to dream and think as big as we can. But making attainable goals along the way is what will get us to the finish line in one piece. If your resolution is too out of reach, then you won’t reach it, and thus give it up. Whereas if you make the goals smaller along the way to get to that end goal, you will better set yourself up for success.
Rely On Others For Accountability
Many of us love to do things on our own and too often is our fatal flaw struggling to ask for help. Relying on others for accountability is not a bad thing. It doesn’t make us weak. If anything, it opens us up to support and support we need to make our resolution stick. By letting others in, you allow yourself to be vulnerable thus exposing your process. If there are cracks in the process, someone can point them out and steer you in the right direction. If there aren’t, then you made a new friend.
Commit To Yourself
Above all else, you need to commit to yourself. Being accountable to others is great, and necessary, but being accountable to yourself is above all else. The worst person you can let down is yourself, for we are often the most hard on ourselves, but in order to make that resolution stick, commit to yourself and you will see great success.
It’s All About The Process
Throughout this year, and into years to come, remember that it is all about the process. Change takes time and while you want to accomplish those goals quickly, just remember that it won’t happen overnight. Having the ability to hang on and give yourself the best chance at success relies on your ability to see the process for what it is and take everything a day at a time. While it is a great trait to be goal oriented, it is also important to remember the process and enjoy the process.
How E-Books Can Help Those Goals Stick
E-books are great tools to help us learn and stay engaged with many topics. Written by those who fully understand how to make things happen, those of us seeking the best advice for health and fitness can find success with a great e-book.
Enhanced Labs has an awesome selection of e-books to choose from and whether you are looking for the right carb cycling protocol, an in depth look at the ketogenic diet, or the best ways to gain strength and size, Enhanced has you covered with the best selection around for all of those massive gains.
You can check out Enhanced Labs great selection of e-books here!
Wrap Up
Making sure those New Year’s resolutions stick can be hard but not impossible. With the right approach, you can better tackle all of those gains for the better and you won’t feel let down if it slips. The process can be challenging and you will experience those days where you feel like giving up, but stay accountable to yourself and don’t be afraid to fail. It doesn’t mean it’s over, it just means you need a new approach.
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
Multivitamins For Working Out- What Should You Buy?
For those who work out, what is the best multi to buy?
When you train hard to gain muscle, you also need to pay attention to muscle recovery, which means providing your body with what it needs to keep improving, being multivitamins. Not only will this help you to keep seeing new gains in the gym, but it will also contribute to your overall health and well-being.
Regardless of whether you’re an advanced bodybuilder or new to the game, nutrition is the most important thing. Bodybuilding happens at the gym, in the kitchen, and in the supplements you consume.
Ideally, you would like to get all of the vitamins you need from the food you eat, but unfortunately, that just isn’t possible. As someone who spends a lot of time working out, your body requires a large amount of both macronutrients and micronutrients to reach its peak performance.
The Role Of Bodybuilding Vitamins
Bodybuilders spend hours in the gym training and are required to follow strict diets. A high amount of protein boosts your amino acid levels, which is necessary to put on muscle. However, it is not sufficient to consume a lot of protein if you fail to get all the micronutrients you need. Deficiency can impact your body in many ways, which will hinder your performance, slow your recovery, and limit your body’s ability to build muscle.
Vitamins fight inflammation, promote a healthy immune system (1), increase mental clarity and focus, and aid your body in the growth and repair of muscles. What a good multivitamin will do is offer the best chance at receiving all of those vitamins and minerals you may miss from whole foods. What you get is the ability to maximize training, performance, and your overall health.
When Is The Best Time To Take Multivitamins?
There isn’t necessarily one best time to take multivitamins but most people take them in them morning with breakfast. Taking with food will not upset your stomach and taking it in the morning allows you to stay on a decent routine. For those who may struggle with pills, consider a chewable or gummy vitamin, as well as a powder, so you can get all these nutrients no problem.
What Multivitamin Should You Buy?
Not all multivitamins are created equally. And too much of a vitamin can be just as harmful as a deficiency. Therefore, you need to make sure that you are consuming a quality product when you supplement with a multivitamin.
That is why we recommend National Bodybuilding Co. Bodybuilders Multivitamin, which has been specifically designed for people who spend hours training and want to reach their peak performance.
National Bodybuilding Co. Bodybuilders Multivitamin
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
National Bodybuilding Co. Bodybuilders Multivitamin is made from natural ingredients and is safe for daily consumption. Designed specifically for bodybuilders, this will work to quicken muscle recovery, support the anabolic process and recovery, boost your immune system, and provide for balanced hormones. With professionally researched dosages, no harmful fillers or additives, and a fully transparent ingredients list, you know exactly what you’re getting with this amazing multivitamin.
Benefits Of National Bodybuilding Co. Bodybuilders Multivitamin
As a bodybuilder, you need to consume nutrients that will enable you to perform your best and continue to build muscle. To make sure that you are giving your body what it needs, you should be taking a multivitamin that has been designed specifically for bodybuilders.
National Bodybuilding Co. Bodybuilders Multivitamin has been scientifically researched and clinically dosed to provide bodybuilders with exactly what they need. It contains 13 vitamins and minerals and 3 herb blends designed to improve your immune system, balance your anabolic hormones, and enable your body to recover faster.
But remember a multivitamin cannot make up for a poor diet. As a bodybuilder, you need to make sure you are eating right as well as supplementing. Knowing which foods can better prepare you for all those gains will prove to be worthwhile as you seek to improve your diet.
How National Bodybuilding Co. Bodybuilders Multivitamin Can Benefit You
We like National Bodybuilding Co. because the ingredients are not trademarked, which means that they are fully transparent. This allows us to see exactly what goes into it and what benefits you should expect to see with daily use.
Faster Muscle Growth
National Bodybuilding Multivitamin is jam-packed with ingredients that aid muscle growth.
Firstly, your body requires Vitamin A to grow and repair bodily tissues, including muscle tissue.
Your body also needs Zinc to make proteins and DNA.
Vitamin D has also been proven to increase muscle strength and reduce injury (2).
Molybdenum aids enzymes that are the building blocks of muscle.
Manganese further promotes muscle growth.
Quicker Recovery
Vitamin A, Vitamin E, Vitamin C, Selenium, and Manganese are powerful antioxidants that reduce oxidative stress and inflammation (3).
At the same time, B vitamins transport oxygen to your muscles, increasing hypertrophy.
All of this works to recover your muscles quickly and efficiently.
More Energy and Better Wellbeing
B vitamins are a well-known mood enhancer that brings increased focus and mental clarity (4).
Vitamin C is also a mood booster that provides you with more energy.
Chromium improves mental clarity and limits brain fog.
Magnesium calms anxiety.
The Antioxidant Fruit & Energy Blend is designed to boost energy, wellness, and focus further.
Balanced Hormones
Vitamin D increases testosterone levels in your body (5).
Vitamin C helps to keep your hormones balanced.
The Male Support Blend also contains ingredients designed to increase testosterone, boost male vitality, and protect cells in your testes from damage.
Improved Mind-Body Connection
Strong Bones
Vitamin D and Calcium work together to keep your bones strong and healthy, which is essential to support your muscles.
Improved Immune System
National Bodybuilding Co. Multivitamin includes an Immune Blend, designed to keep your immune system healthy, even when you are training hard.
Zinc also helps to fight off foreign invaders to your immune system.
Improved Cardiovascular Health
Copper is integral for your red blood cells to function correctly, which improves cardiovascular health (6).
While Chromium helps to balance your blood sugar levels, which promotes healthy fat loss when you are trying to cut down.
For more great multivitamins, check out our list of the Best Multivitamin Supplements!
Wrap Up
As a bodybuilder, you need to ensure that your body has all the nutrients it requires to function properly. Otherwise, you will always be restricted by deficiencies. However, not all multivitamins are created equal, and you need to make sure that you are taking a quality supplement that has been well researched and clinically dosed. That is what you get with National Bodybuilding Co. Bodybuilder’s Multivitamin. The benefits you should expect to see are quicker recovery periods, a more robust immune system, improved focus, balanced hormones, and even faster muscle building for only the best gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
Chiang, C.; et al. (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Kennedy, D. (2016). “B Vitamins and the Brain: Mechanisms, Dose and Efficacy- A Review”. (source)
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Rock, E.; et al. (2000). “The effect of copper supplementation on red blood cell oxidizability and plasma antioxidants in middle-aged healthy volunteers”. (source)
How To Spot, Stop & Avoid Invisible Lat Syndrome
Let’s get rid of this ridiculous syndrome.
You have seen invisible lat syndrome before. Those wannabe Olympia bodybuilders and meatheads “unable” to put their arms down by their sides because their lats are so “big”. Sound familiar? It’s awkward, annoying, and just flat out embarrassing, for the wannabe that is.
Invisible lat syndrome has unfortunately plagued gyms everywhere with those seeking to look bigger than they actually are. And the worst part is, it doesn’t even make you look bigger.
So, what causes this and why do people have it? How can we spot it and hopefully try to stop it? Let’s jump right into this and answer all of these questions for you. Next time you are in the gym, keep an eye out for those meatheads that just can’t seem to make their arms go down. Trust us, you can’t miss them.
What Is Invisible Lat Syndrome?
Invisible lat syndrome (ILS), also referred to as imaginary lat syndrome, is the idea that your pump was so big, and that your lats are so wide, that you can’t return your arms to your side like normal. This typically happens after a someone lifts massive weights and has that inflated feeling in their muscles. Their armpits will be open wide and their arms will awkwardly look as though they don’t know where to go. Think about if you had basketballs or volleyballs under your arms. That’s what it would feel like.
The ironic thing is, we have most likely all felt this feeling. It is normal to have that inflated feeling after a massive lift. But the difference is we tend to recognize we are not Ronnie Coleman, Arnold Schwarzenegger, or Dorian Yates and quickly return our arms to their respective resting positions; down by their sides, where they should be.
Why Do People Have It?
Why people have invisible lat syndrome is a mystery and all that we could truly gather are a few superficial reasons for potentially why someone would subject everyone else in the gym to look at that foolishness. While we can do our best to spread awareness about this issue, unfortunately we leave it in the hands of those individuals who suffer from it to make the choice to stop. Some possible reasons people have ILS are:
A genuinely massive pump where they physically can’t put their arms down by their sides- this is highly unlikely, but to be fair, it needed to be on the list.
Idolizing their favorite bodybuilder and seek to mimic how they look. Typically, professional bodybuilders will pose with this look to impress the judges. But look at those same bodybuilders in the gym on a normal day and they wouldn’t dare walk around with watermelons under their arms.
Want attention and need people to know they are working out. How annoying is that? You are at a gym, of course we know you are working out. Unless they are looking to find their soul mate and feel this is how to portray dominance or a sense of control over the gym. Try throwing a punch in the invisible lat syndrome position. Trust us, it won’t go well.
How To Stop Invisible Lat Syndrome Of Others
It is up to us humble gym goers and athletes to try and put an end to invisible lat syndrome as best we can. Even if we don’t fully understand what causes it, we need to stay focused in our mission to end this ridiculousness. If you see someone suffering from invisible lat syndrome, avoid eye contact. Don’t give them the attention they so desperately seek and let them waddle around alone, admiring themselves in the mirror until it’s time to go home. The more you look and draw attention to this, the more they will do it and it will never end.
Another way that may work well is to lift equal amounts of weight or perform the same exercises and when finished, don’t look like that. This will show them that there is absolutely no reason to look like that and if you can lift that weight and perform that exercise without it, then people know it is all for attention’s sake.
How To Avoid It For Yourself
To avoid invisible lat syndrome on your own is not that difficult. Just lift, enjoy your workout, and don’t try to be someone you are not. By allowing yourself the freedom to lift big, look great, and see that shredded and massive physique unfold, you will be well on your way to seeing huge gains and won’t look like a fool whose head is too big for their body.
Actually Building Your Lats
Your lats do matter and having strong lats work to assist with a larger physique, that V-shape look, and any pulling motion that comes your way. As one of the largest muscles we have, maintaining good form and giving your body the best chance at success requires knowing what to do to really build strength and size.
Knowing which exercises can increase lat development is important and looking to the right exercises will get you seriously wide lats. The barbell pullover is a great exercise for massive growth while the underhand lat pulldown will build those wing-like lats. Looking to the idea of the lat pulldown vs. pull-up, both are great for offering functional and sport specific gains all while building that stronger, more defined back. Whatever your intended exercise is, place these into your routine and see what they can do for you. You absolutely won’t be disappointed by the results.
Wrap Up
Invisible lat syndrome is that unfortunate thing we see in the gym all too much. As upstanding members of the gym going community, it is our place to take a stand and stop it. Do your part, don’t pay attention to these wannabe’s, and hopefully we can eradicate invisible lat syndrome for good. Although this uphill battle is going to take all of us.
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