Tag: FITNESS
Shoulders With Sephora: Gains At Generation Iron Personal Training
Work your shoulders with Sephora as she grinds in the state-of-the-art Generation Iron gym.
Finding the right location to workout can be a daunting task, but Generation Iron Personal Training makes that easy. A fantastic gym with state-of-the-art equipment and knowledgeable trainers, your gains will become a reality in no time. Plus, with the ease and convenience of setting up a time to work out, Generation Iron Personal Training will make you actually want to get up and get moving.
We followed around Sephora, one of Generation Iron’s Personal Training trainers, as she walked us through a great shoulder workout. Neglecting to work out your shoulders can sacrifice strength, size, and that well-rounded physique you want most. With Sephora’s guidance, this shoulder workout is sure to give you the best gains around.
Let’s jump into this shoulder workout from Sephora so we see those gains we want most. With the right approach, we can better tackle any workout put in front of us. A great shoulder workout can be hard to come by but thankfully Sephora offers up this 5-exercise workout for ease, convenience, and gains.
About Sephora
Sephora found herself in a position many of us do, being tired of excuses and a lifestyle we want to change. Through hard work and dedication, Sephora has committed herself to building her body and shaping the necessary areas to see results she has great confidence in. She received her NASM certification and is on a mission to not only help change your body, but also your mindset on health and fitness.
Sephora’s Shoulder Workout
This shoulder workout from Sephora is a great way to build shoulder strength and size, while also aiding in stability and an overall well-rounded physique. A mix of machine and free weights exercises, you target each muscle of your shoulder differently to not neglect or miss out on any gains.
Exercises
Sets
Reps
Machine Shoulder Press
4
12
DB Lateral Raise
4
12
DB Front Raise
4
12
Alternating One Arm Arnold Press
4
12
Cable Upright Row
4
12
Exercise Breakdown
Machine Shoulder Press
The machine shoulder press is a great exercise for hypertrophy as it will offer healthy stress and nice resistance on your shoulders. Using the machine allows you to add more weight than a free weight shoulder press as well as work to improve form and learn to feel out this exercise. While the machine provides safety, it is important to focus on your technique to not build bad habits.
DB Lateral Raise
The dumbbell lateral raise is a nice shoulder exercise to strengthen those stabilizer muscles and improve shoulder stability. Building strength is obvious but working to tackle those muscle imbalances is also a great benefit to this exercise. It also has plenty of room for variations.
DB Front Raise
Dumbbell front raises are great for building sport specific strength but also functional movements. Another great way to improve any muscle imbalances, the options for you to succeed in terms of building a well-rounded physique are nowhere near impossible. Plenty of variations exist for this exercise as well.
Alternating One Arm Arnold Press
This exercise will build serious strength and size as a result of the complexity with the press and twist aspects. Alternating arms allows you to focus on form even more and stay dialed in as this exercise can be a killer. It can be taxing on your shoulders so working with the appropriate amount of weight will ensure less chance of injury.
Cable Upright Row
Cable upright rows are effective for building bigger traps and ensuring more width in your shoulders. A nice isolation exercise, there are plenty of variations to try but the benefit of the cable machine is more weight can be added, ensuring better form and increased mind-muscle connection.
Benefits Of Strong Shoulders
Having strong shoulders should not be overstated. The benefit to stronger, more stable shoulders can not only enhance sport specific movements, but also those more functional ones. Increasing strength, boosting stability, and adding to a well-rounded physique can be a game changer as you seek the best for your shredded aesthetic. This workout from Sephora will truly enhance your shoulder development with just 5 simple exercises. And with a great gym like Generation Iron Personal Training, you just can’t go wrong.
About Generation Iron Personal Training
This state-of-the-art training facility is 7,000 square feet, jam packed with elite equipment and uniquely designed to provide for a great workout and awesome atmosphere to motivate yourself to see massive gains. Everything you know about gym memberships and their shady hidden fees with additional costs are a thing of the past as you can book directly with registered trainers for one-on-one personal sessions. With the motto “Sweat Today, Shine Tomorrow”, you will become a new person, one with the confidence and physique to be proud of.
With plenty of room to work out and have your own space to get after it, Generation Iron Personal Training gym can be just what you need to succeed. Plus, parking is easy and convenient for a nice bonus.
Location & Address: 730 NY-304 in New City, New York
Phone Number: 845-664-8589
Email: [email protected]
Social Media: Follow us on Instagram for the best content and important updates to always be in the loop on Generation Iron Personal Training.
Check out the website for Generation Iron Personal Training here!
Wrap Up
This shoulder workout from Sephora at Generation Iron’s Personal Training gym is a great workout to boost strength and size, while also building stability and a well-rounded physique. The right approach under the guidance of a knowledgeable trainer can make or break your gains and give you the best for your desired goals. Generation Iron Personal Training is a fantastic way to see your goals become reality so don’t hesitate to reach out and see how this is a great fit for you.
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 Sephora Instagram and Generation Iron
What The Barbell Wrist Curl Can Do For Strength & Flexibility
Boost both strength and flexibility with a great exercise in the barbell wrist curl.
Too often do we neglect our wrist and forearms muscles but the barbell wrist curl is a great exercise to throw into the mix. For those of us looking to increase strength and flexibility, the barbell wrist curl is a great way to challenge our muscles while receiving tons of benefits to aid in our training and physical health. While we may overlook this muscle group, knowing the barbell wrist curl is out there now limits the excuse.
Strong wrists and forearms will help greatly when it comes to strength and stability on your biceps and hand muscles. This aids in sport specific and more functional movements to give you a well-rounded exercise that will work to boost training, performance, and everyday movements. With this exercise now in your routine, you will tackle bigger and better gains without the fear of injury or unwanted pain.
Let’s take a look at the barbell wrist curl to see just what makes this so great. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will have all the necessary tools to place in your routine so you can better strengthen and stabilize those often times overlooked muscles.
What Is The Barbell Wrist Curl?
The barbell wrist curl is an isolation exercise that works to target your forearms and hand muscles. This will not only build strength, but it works to stabilize the wrists by strengthening muscles around it as well as boost flexibility and mobility for only the best in terms of movements. A beginner level exercise, you only need a barbell and this can be done at any point in your workout.
Check out our list of the Best Barbells for awesome lifting products!
Muscle Worked
The muscles worked in this exercise really aren’t too many, but this exercise can offer the best benefits as you look to boost strength and stability. This primarily works your wrist flexors but will also hit your forearm and hand muscles as you seek the best for all your gains. By focusing on these muscles, you better prepare yourself for other bigger lifts that require necessary stabilization.
Benefits Of The Barbell Wrist Curl
The barbell wrist curl exercise has the ability to provide for a host of benefits that are worth knowing. Once you know what this exercise can do for you, you won’t want to not include this in your routine.
Benefits of barbell wrist curls include:
Great isolation exercise: By working to isolate a specific muscle group, you better target that spot for increased growth and only the best gains (1).
Focus on wrists and forearms: A nice exercise to focus on your wrists and forearms, this allows you to build strength and offer stabilization in areas often overlooked.
Improve grip strength: Grip strength is so important for sport specific and more functional movements and the right exercise can greatly increase this (2).
Plenty of variations: So many variations exist so you get the same benefits without repeating the same exercise over and over again.
Good for flexibility: Build flexibility and work to optimize your range of motion to support all movements (3).
Enhance functional movements: By enhancing grip strength and building better support, you enhance functional movements and everyday activities.
Pairs well with other barbell exercises: Barbell exercises are great for seeing gains and this exercise pairs well with many of those upper body and full body barbell exercises.
How To Perform It
Here are the steps for performing barbell wrist curls:
Set up your bench and barbell with your desired number of weight.
Kneel in front of the bench and place your arms so that your wrists hang off the opposite edge.
Keeping your elbows tucked and core engaged, curl the weight, only moving your wrists upward.
Slowly lower back down as you feel a stretch in your forearms, bringing this back to the starting position.
Repeat for your desired number of sets and reps.
Great Variations Of The Barbell Wrist Curl
The nice part about an exercise like the barbell wrist curl is that there are plenty of variations to change up your workouts yet still get the same benefits as if you were performing the same exercise. Great variations of the barbell wrist curl exercise include:
Barbell Reverse Wrist Curl
Behind The Back Reverse Wrist Curl
Dumbbell Wrist Curl
Cable Wrist Curl
One Arm Dumbbell Wrist Curl
Best Barbell Exercises To Pair With
Along with the this exercise, there are other great exercises to pair with that all involve the barbell. Training with a barbell can provide for convenient and versatile workouts while working to boost athletic performance and better cognitive functioning. Working to increase everything from strength, size, mobility, and stability, a barbell is a great workout tool to help you get to where you want to go.
As part of your routine, definitely consider a great shoulder exercise in the barbell shoulder press to offer growth for those boulder shoulders. While you work to stabilize and strengthen your wrists with the barbell wrist curl, hit your biceps with the reverse barbell curl or traditional barbell curl for a real boost in strength. To tackle those full body workouts, try the barbell burpee for this will enhance all areas of your performance for the better.
Check out our list of the Best Barbells for awesome lifting products!
Wrap Up
Barbell wrist curls are a great exercise to strengthen and stabilize your wrist, so you only see the best for your gains. By working to give you a great exercise that targets your wrists and forearms, it makes sense to include this into your routine. Other great barbell exercises pair nicely with this so you see those gains you want most. Give this workout a try and see what it can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Rahman, H.; et al. (2020). “Stretching And Flexibility: A Range Of Motion For Games And Sports”. (source)
How To Stay on Track and Crush Your Goals After A Cheat Meal
The Cheat Meal Cheatsheet.
If you’ve ever had the feeling of regret and remorse after eating a cheat meal, you’re not alone. A cheat meal can not only demoralize you, but it can also cause setbacks and put you behind on your schedule.
Fitness freaks can only dream of a world where they could eat a cheat meal without compromising on their goals. What if we told you the so-desired parallel universe is a reality and within your grasp?
Start With A Plan
There are two types of cheat meals, first are the ones programmed into your diet plans and the others are unplanned. You should stay away from the unplanned meals and enjoy the programmed cheat meals without any guilt.
Some people try to avoid junk food altogether which is not a great idea. Feasting on the cheat meals comes as a shock to your body if you’re following a balanced and clean diet for the rest of the week.
Adding a cheat meal to your diet plan can help boost your metabolism and burn calories even when you’re not physically active. Once-a-week junk food meal can be incredibly effective if your goal is to put on muscle mass.
Don’t Sleep On It
After you’ve made the cardinal sin of eating an unplanned cheat meal, the worst thing you can do is go to sleep. Try going for a cardio session or at least a walk before you hit the sack.
If you know you’ll be eating a cheat meal later in the day, eat a protein-rich meal before you can get your hands on your favorite pizza. Protein can make you feel fuller for a longer period which can help you in avoiding junk food when you’re hungry and thinking from your tummy.
Put in Extra Work on The Next Day
The best way of getting over the feeling of regret of a cheat meal is to go harder in the gym the next day. You should be doing a HIIT (high-intensity interval training) strength training and cardio session to burn the extra calories.
We recommend doing two cardio sessions for shedding the extra calories. The second should be a low-intensity steady-state session which is to be done first thing in the morning on an empty stomach.
Adjust Your Calories
Calories are the name of the game when it comes to cheat meals and losing or putting on weight. Apart from following a daily caloric goal, you should keep a note of your weekly (and monthly) calorie intake.
If you eat an additional 1,000 unplanned calories on a Sunday, your goal should be to deduct it from the next week’s sum. For example, reduce 333 calories each from Monday, Tuesday, and Wednesday to stay on track with your progress.
Once you follow all these steps, you’ll start to appreciate your diet and fit lifestyle more because you’ll know that falling for a single cheat meal will require you to put in a lot of work.
Which is your favorite junk food? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Bodybuilding Vs. Powerlifting: Strength Or Physique?
Although complimentary, most find training for both simultaneously quite hard.
Both bodybuilders and powerlifters take extremely good care of their bodies. Of course, they both have insane routine workouts to keep improving muscle mass and each has a respective diet to keep them moving as efficiently as possible on top of whatever supplementation they include. For many of us, we don’t actually know the different between these two sports.
On first hearing each word, your mind jumps to a conclusion of what you think, or have been told, of what each sport entails. Bodybuilding is known as the physique sport, the toned aesthetic full of poses to make those muscles pop. Powerlifters prove that strength has no limits by picking up incredible amounts of weights and putting them back down.
While these are true, there is definitely more there than meets the eye, both in similarities and differences. For someone on the edge of starting one or the other, you should consider which training plan you enjoy more, as well as what your goals are. If you want to build sheer strength or tone your physique, each requires its own certain diet as well.
While the stereotypes in everyday people’s minds exist around these two, even within the fitness world bodybuilders and powerlifters have different ideas of one another. Bodybuilders look at powerlifters and think they just eat whatever to bulk up and not care for the proper etiquette of what it takes to conduct yourself in a gym, while powerlifters look at bodybuilders and see ego-driven competitors who don’t spend enough time in the gym. While these are certainly not true, the common bond between these two unique sports is hard work, both in the gym and out of it.
What Is Bodybuilding?
Bodybuilding primarily focuses on building muscle and shedding fat to maintain size and prepare for contests. Humans are obsessed with the ideal physique and bodybuilders try and create that making this an appearance-focused sport. It’s all about symmetry, so while muscle size is important, the muscle groups need to be balanced to create that aesthetically pleasing look. Overall performance is not the intended goal and while strength and fitness may come as a result of their time in the gym, bodybuilders are judged in competition on how they look.
Well known bodybuilding competitions include the Arnold Classic, Mr. World, and of course, Mr. and Ms. Olympia. These competitions have seen the likes of great bodybuilders like Lou Ferrigno, Lee Haney, Flex Wheeler, Arnold Schwarzenegger, and Ronnie Coleman.
What Is Powerlifting?
Powerlifting is a strength sport and the intended goal is to be as strong as possible in order to lift the heaviest weights for a single rep. While maintaining a healthy lifestyle is important, a powerlifter seeks overall size and strength as opposed to a symmetrically toned physique. They are judged only for the rules and competition events include the big three exercises: the squat, the bench press, and the deadlift (1).
Each continent has a series of competitions and the World Championships include a variety of competitions from the IPF Classic Powerlifting World Championships and the IPF World Open Powerlifting Championships. As an Olympic sport, athletes seek the gold medal to claim top sport in the entire world. Some of the great powerlifters include Eddie Hall, Brian Siders, Mark Henry, Zydrunas Savickas, and Ed Coan.
Similarities
At their respective cores, the values of each sport are actually very similar. A solid work ethic is key in being both a successful powerlifter and bodybuilder and experimenting with various aspects of your routine is crucial for growth. Whether that be with workouts, dieting, or supplementation, experimenting and failing only leads to you getting better. Both use similar exercises and pay attention to smaller muscle groups within their bodies. Bodybuilders may do it for symmetry and powerlifters may do it for support (2), but nonetheless, it gets done.
When it comes to performance and training, both sports require athletes to under go what is called a “peaking phase”, where each athlete looks to up the intensity of their workouts, subsequently increasing their caloric intake as well (3). Bodybuilders start the bulking program where they will eat well over the caloric maintenance levels and their lifts will greatly intensify. A powerlifter will do the exact same thing, where they focus extensively on the core lifts and overall conditioning while ramping up the caloric intake. Although powerlifters may consume more calories on the whole, both athletes follow the exact same principle.
Differences
The main overall difference is that bodybuilders train for size and symmetry while powerlifters train for sheer strength. For bodybuilders, appearance is everything and a strict, consistent diet is their main concern for keeping their gains in the gym at the right level for competition. Powerlifters care about their diet, but need many more calories to continue seeing growth and physique is not their main goal. For muscle building and exercises, powerlifters focus on full body workouts to build overall strength to support their competitive lifts of “the big three”. Bodybuilders will do the same type of workouts, but will target muscles with accessory lifts to continue their mission of perfect symmetry.
Wrap Up
While it is possible to be both a powerlifter and a bodybuilder, it can prove to be difficult in the long run given the different demands in training and diet required for each respective sport. While bodybuilding focuses on overall appearance, powerlifting tends to drift more to sheer strength. Knowing your intended main focus is key for fully understanding what you want to get out of each. For those finding it difficult to choose, look into powerbuilding workouts which combine both strength-based workouts along with ones for muscle-building. At the end of the day, if you want to do well in competitions, you have to give one hundred percent of your time and dedication to one. If your goal is to look strong and toned, then try a hybrid and maybe one will catch on.
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
Ferland, Pierre-Marc; Comtois, Alain S. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)
Simao, Roberto; Spineti, Juliano; de Salles, Belmiro F.; Oliveira, Liliam F.; Matta, Thiago; Miranda, Fabricio; Miranda, Humberto; Costa, Pablo B. (2010). “Influence of Exercise Order on Maximum Strength and Muscle Thickness in Untrained Men”. (source)
Henderson, Zachariah J. (2016). “Peaking and Tapering in Endurance Athletes: A Review”. (source)
How Kettlebell Rows Work To Optimize Pulling Movements
Give your lats a great workout with kettlebell rows.
Working our back muscles can be hard, but absolutely possible with great exercises like kettlebell rows. While it can be easy to want to perform a haphazard back day routine, the benefits to having a strong back can prove to be unmatched. Working for better posture, increasing strength and size, and optimizing any pulling movements, a strong back is essential for those functional and sport specific movements. Plus, you will only add to your physique as your lats will certainly pop.
Kettlebells are effective pieces of workout equipment and can provide for compound movements to work many muscles, as well as offer the ability to perform isolation exercises as you seek to build up one specific muscle. Convenient and versatile, kettlebells are definitely something to have in your home gym or gym routine and kettlebell rows are the perfect exercise to see gains.
Let’s take a look at kettlebell rows and see what makes this workout so great for increasing strength and size while also optimizing those pulling movements. From what it is, to muscles worked, the many benefits of doing it, and how to perform it, you will have a solid foundation for seeing gains and taking advantage of kettlebell rows.
What Are Kettlebell Rows?
Kettlebell rows are a compound pulling movement designed to increase strength in your back while also building muscle in other areas as well. A test of balance, coordination, strength, and pulling ability, the benefits of what this exercise can do are unmatched. Perfect for athletes who require pulling movements for their sport, or for those who want to better their functional pulling strength, this exercise is not hard to perform once you nail down the proper form (1).
Check out our list of the Best Kettlebells for some amazing lifting products!
Muscles Worked
Kettlebell rows work many muscles as this exercise will prove to be a great workout. This exercise focuses mainly on your lats, but what you will find is that your delts, traps, and biceps all play a major role in the actual engagement of the entire movement, thus assisting with either stabilizing or pulling. For balance and stabilization of your entire body, your hips, core, glutes, and hamstrings will work to keep you grounded so you can efficiently complete the exercise without a risk of injury or an imbalance.
Benefits Of Kettlebell Rows
The benefits of kettlebell rows are hard to ignore and can greatly affect all your gains. For those looking to give themselves the best chance at success, definitely consider what this exercise can do.
Benefits of kettlebell rows include:
Increase lat strength: As an effective pulling movement, this will work to build strength and size in your lats so you see only the best gains (2).
Full body exercise: This exercise is one of those compound exercises that will work many muscle groups and can be a full body strengthener.
Core and stability: By relying on your core to stay stable, this will work to build better balance and stability as you enhance mind-muscle connection and overall technique (3).
Reduce injury: With your muscles all working together, this exercise can build better connection throughout your body allowing it to work in unison and reduce the overall risk of injury.
Just a kettlebell: The nice part about this exercise is that you only need a kettlebell for equipment, thus allowing this to be a fairly versatile exercise.
Many variations: Other alternative exercises work to mimic what kettlebell rows can do so you have the opportunity to shake things up and add variety to your workouts.
How To Perform It
Here are the steps for performing kettlebell rows:
Choose your desired kettlebell and place it on the floor in front of you.
Step one leg back and bend over at your hips so your torso is parallel to the ground. From here, reach down and grab the kettlebell with the hand of the leg that is stepped backwards. A neutral grip is fine.
To start the movement, engage you core and lift through your elbow in a pulling motion until the kettlebell reaches your body.
Once at the top, give a good squeeze before lowering back to the ground in a controlled motion.
Repeat for your desired number of reps and sets.
Kettlebell Row Variations
This exercise is great for it has many variations that can greatly affect your workouts and gains for the better. With so many alternative exercises to try, what you really get with this is the ability to try your hand at different exercises while also working to confuse your muscles so they have no choice but to grow.
Alternative exercises for kettlebell rows include:
Staggered Stance Row
Lateral Row
Clean Row
Bent Over Row
Half-Kneeling Row
Kettlebell Plank Row On Bench
Kettlebell Renegade Row
Best Supplements To Take With Kettlebell Rows
With an exercise like kettlebell rows, having the right supplements can work to give your body those nutrients it needs to see gains. Taking a pre-workout supplement will give you energy and allow for better blood flow, allowing you to better perform the exercise. For those post-workout gains, a protein powder will prove to be imperative as this will pump you with that vital protein for increased muscle growth, enhanced recovery, and overall better weight loss or management (4). Also, taking something like creatine or a mass gainer can really give you a boost to increased strength, size, and overall mass.
Wrap Up
Kettlebell rows have the ability to give us great gains when it comes to strength, size, power, pulling, and stabilization. A well-rounded exercise working many muscles, this is what you need to thrive both with sport specific movements and those more functional ones. Give kettlebell rows a try and work to optimize those pulling motions for whatever your sport specific or functional needs may be.
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
Manocchia, P.; et al. (2013). “Transference of Kettlebell Training to Strength, Power, and Endurance”. (source)
Beardsley, C.; et al. (2014). “The Role of Kettlebells in Strength and Conditioning”. (source)
Meigh, N.; et al. (2019). “Kettlebell training in clinical practice: a scoping review”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
How The Dumbbell Squeeze Press Can Pump Your Pecs
This exercise is something to really pump your pecs.
For those of us looking to boost our pushing power and chest strength, there are a multitude of exercises we can try in order to achieve this. Whether it be staple chest exercises, or those that are not as well known, the possibility for growth is amplified with the dumbbell squeeze press. Putting this exercise into your routine will allow you maximize muscle growth and see those pecs really pop, something all of us bodybuilders shoot for. Its important to incorporate new exercises into your routine to constantly keep your muscles working. The squeeze press is a great exercise to work on confusion and really start to target those pecs to unbelievable growth.
What makes this exercise unique is the squeeze portion of the lift that works to create high amounts of tension in the chest, in particularly the inner fibers. Unlike the traditional dumbbell press, the squeeze press will see your hands closer together, so while range of motion may be slightly more limited, you compensate with enhanced hypertrophy for optimal benefits. A great exercise to target the inner and outer regions of your pecs, transitioning from the traditional dumbbell press to the squeeze press will be worth it.
Let’s take a look at the dumbbell squeeze press and see how this exercise can really pump up those pecs. From what it is, to muscles worked, and the great benefits surrounding this exercise, we’ll also show you how to perform this as effectively as possible so you see serious growth and a chest you can be confident in.
About The Dumbbell Squeeze Press
The dumbbell squeeze press is an effective chest pressing exercise that will work to seriously enhance strength and size in your pecs, as well as other upper body muscles. Since this exercise requires no real extra mobility in the shoulder joint, athletes love this exercise for it allows great growth with minimum pain.
While we all can bench and perform those traditional chest exercises, it is worth noting that performing the dumbbell squeeze press can reinforce proper horizontal movements, especially when it comes to pressing. The squeeze press is ultimately great at forcing you to train the muscle you want to stimulate by working on isolating it more than others to really push for strength and size.
Muscles Worked
What you get out of the squeeze press is a seriously targeted chest as your pecs will be the main muscle group targeted. With a focus on your pecs, you will start to see that strength and size appear in no time. Other muscles worked from the squeeze press are your triceps, serratus anterior, and deltoids.
Benefits Of The Dumbbell Squeeze Press
Increased Chest Strength & Size
The squeeze press will work to increase hypertrophy in your chest so you see that desired strength and size really come to fruition. Through increasing resistance and working to target your chest more than other muscles, ultimately, your pecs will have no choice but to grow. As you get stronger, you will see an increase in weight, leading to more confidence and that extra level of muscle building power (1). Pushing capabilities are more than important when looking to advance our training and performance and this will start to show you just how important it is for your bodybuilding progress or other sport specific movements.
Decreased Shoulder Pain
Given the movement and slightly less range of motion as compared to the more traditional chest exercises, you will see less shoulder pain with the squeeze press. As more fragile joints in our bodies, our shoulders sometimes need that little extra love in order to fully work to our benefit without feeling pain and growing weak, thus leading down the road to injury. Take advantage of the squeeze press and see the growth you want without the shoulder pain (2).
Allow Triceps To Work
Like many pushing exercises, the triceps do get work so you feel a bit of an arm burn as well. You most likely have paired your days up by pushing and pulling movements, so why not give those other pushing muscles some love when doing a great pec exercise. That horseshoe-shaped arm is just around the corner, but you need those well-balanced triceps to make it happen and through incorporating this exercise into your routine, you work the triceps as a result of the need to get that weight not only up, but as you work hard to squeeze the dumbbells together.
How To Perform This Exercise
Here are the steps for performing the dumbbell squeeze press:
To start, set yourself up like you are about to perform a traditional dumbbell press. This would be laying on a bench, feet around shoulder width apart and firmly planted. Your core will be engaged and the dumbbells will be in each hand extended over your head. For this exercise, place the dumbbells flat together. As you lower, keep the dumbbells squeezed together as tight as you can, as if something was between them and it cannot fall. As you drive through your feet, work to push that weight up as effectively as possible. Return to the starting position and repeat for your desired number of reps.
Wrap Up
The dumbbell squeeze press is a great exercise designed to really target your pecs and work to see that much needed hypertrophy we all seek. For those of us looking to enhance our chest day routine, the squeeze press is something that can be incredibly beneficial and work on not only growth, but also muscle confusion and challenge our range of motion, as opposed to the traditional dumbbell press. Look into placing the dumbbell squeeze press into your routine today and really start to see the desired growth you seek most. You won’t be disappointed by the results as you start to see that physique of yours shine.
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
Uribe, Brandon P.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “Muscle Activation When Performing the Chest Press and Shoulder Press on a Stable Bench vs. a Swiss Ball”. (source)
Harvard Health Publishing Harvard Women’s Health Watch (2019). “Ouch! Shoulder pain and how to treat it”. (source)
Why Strongmen Love The Tire Flip
There’s more than meets the eye with a tire flipping workout.
Everyone is looking for fun and inventive ways to get fit and mix up their exercise routine, but many of the basic workouts that have been done for years will give you exactly what you need, if not more. For those looking to increase their strength and conditioning while also doing something different, grab a large tire and get ready for the tire flip.
Tire training adds different elements that other exercises cannot touch, and while tires are most recognizable from strongman events, everyone can use them to boost their overall training. For the benefits the tire flip offers, it is no wonder why strongmen love it.
Strongman competitions have increased in popularity in recent years and with that, the training techniques used to bulk these strongmen up have begun to be incorporated in everyday gym-goers workouts. Since the tire flip only requires the tire, this has become a cheap and effective way to really boost training.
With various movements and exercise that be done with a tire, it is one way to incorporate a traditional exercise into your routine to increase your functional strength and raise performance to a whole new level.
What Is Functional Training?
Functional training is specific movements that mimic the demands of everyday activities. As a result, functional training can help you become stronger, more flexible, and better at handling everyday tasks to avoid unnecessary injury (1).
The tire flip works many muscle groups and relies on movements performed in your regular life making it a great exercise for functional strength and development. For strongmen, it keeps them perfecting the skills for a competitive event while also strengthening many muscle groups and keeping them injury free.
Benefits Of The Tire Flip
The tire flip incorporates multiple movements including a squat, a lifting motion, which is then followed by a pushing motion. As a result, you target different muscles on each of those movements including both upper body and lower body muscles. It works your posterior chain, which consists of your back, glutes, and hamstrings to build lower body strength and explosive power (2).
As a complex exercise, it requires the use of other stabilizing muscles throughout your entire body to help with this motion. Maintaining good posture forces your upper body to work equally as hard, and while the lifting movement is important, it should be noted to not lift directly straight up. You will find this works best with a driving technique until you get to the point of pushing it over.
By maintaining a tight core and solid form, you will get a good ab workout. As with many exercises, the core serves as the foundation for support to keep your body locked tight to avoid any extra movements that could result in injury.
Flipping tires should be about technical failure, not physical failure (3). The benefit of this is that your focus is strictly on form and once that starts to fall apart, you stop and reset. Whether this be to help mind-muscle connection or simply to keep you safe, working hard doesn’t have to mean you don’t work smart also.
As a physically demanding exercise, however, it will get your heart rate going and work your endurance, both muscular and aerobic. This exercise has been used in various obstacle course races and competitions to test both strength and endurance capabilities. Your power output will increase for this is an explosive movement. Great for increasing quick athletic performance, once you nail this down, the tire flip will be a great exercise and it will become apparent why strongmen love it so much.
How To Properly Do It
After a good warm-up, the tire flip exercise can begin. Place your desired sized tire on the ground making sure there is enough room to flip and continue the exercise. Place your toes against the tire and get down into a solid squat position with your knees bent and your hips down and back. With a tight core and neutral spine, grab the tire and drive your hips up as you lift the tire. It is not so much a lift straight up as it is a driving motion using your lower body for support and power.
Once the tire is at the right position (around your stomach or chest area), flip your hands over to your grip which is now one in a pushing position. This is a good time to do a posture check and make sure your core is still tight and spine is still neutral. Push the tire to tip it over and let it fall. Jump into the starting position to repeat, or take your time and reset for the next rep. The choice is yours.
Tire Flipping Tips
Depending on the size tire and your skill level, there are some things to know before you embark on this strongman adventure. If you are using a shorter tire, it does not require the same mobility as a larger one. In this instance, your grip can find the tire wedged between your fingertips and forearms.
For a much larger and higher tire, the demand is different and you find the tire wedged between your fingertips and chest. This is important because it will help take pressure off your biceps and other potentially vulnerable muscles and tendons. Along with grip, it is really important to maintain good posture. Become technically proficient before you start lifting and flipping crazy heavy tires to nail down form and avoid injury. In no time you’ll be doing what the strongmen do.
Wrap Up
The tire flip is a strange, but fun exercise. Fairly simple to perform and cheap to assemble, this workout will improve both upper and lower body strength while promoting endurance and power. Strongmen love this workout because it primes them for competition and forces them to work hard in a fun and engaging way. Solid form is key, but once you master it, you’ll be flipping tires taller than you. Boost your overall training and athletic performance and start to flip some tires. Strongmen love it and so will you.
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
Medicine & Science in Sports & Exercise (2015). “Functional Training Handbook”. (source)
Mims, Jason L.; Ebersole, Kyle T.; Cornell, David J. (2013). “Tire Flipping-A Method of Assessing Functional Power Output for Firefighters”. (source)
Keogh, Justin W. L.; Payne, Amenda L.; Anderson, Brad B.; Atknis, Paul J. (2010). “A Brief Description of the Biomechanics and Physiology of a Strongman Event: The Tire Flip”. (source)
Isolation Vs. Compound Exercises: Strength, Weight Loss & More
Both are great, but which one can better benefit your overall gains?
When you work out, you may not even think about isolation vs. compound exercises. You just do your workout in hopes of serious gains. But looking at and knowing the difference between these two types of exercises is important for they can each affect your gains in a different way. Many of the workouts we do perform include a mix of either isolation or compound exercises, but it is important to know the difference as we seek more specific goals.
Whether you want to work your entire body, a group of muscles, or simply target one muscle group, that all affects your gains. And this isn’t just because of strength. Other factors to functional movements and sport specific ones make a difference depending on which exercise you choose to perform. By focusing fully on exactly what you want to accomplish you can better tailor your workouts to see those specific goals achieved.
Let’s dive into isolation vs. compound exercises and see what makes these exercises so important. Knowing the differences and how they affect various aspects of your training like strength, weight loss, and more can give you the right approach to better tackle all of these workout wants and needs.
Compound Exercises Breakdown
Compound exercises are multi-joint movements designed to work several muscles and muscle groups all at once. These are typically those more complex movements with things like the squat, bench press, and deadlift, which require many muscles to work together in one movement to see the best results. If you talk to trainers and other experts, they will typically guide you into performing more compound movements as these translate well into functional and sport specific movements (1). For those looking to get a full body workout, compound exercises are the way to go.
Isolation Exercise Breakdown
Isolation exercises are those exercises that specifically target one muscle or muscle group as you perform it. While you can use free weights for these exercises, typically you will find machines at the gym to be more suitable to isolation exercises. Exercises under this category include bicep curls, triceps kickbacks, lateral raises, and many more. Anything that focuses solely on one muscle or muscle group and can specifically build strength and size directly is an isolation exercise. These are great for those wanting to work out while rehabbing an injury, work to fix any muscle imbalances, and isolate one muscle to see effective gains.
Compound Vs. Isolation Exercises…
For Strength
Compound exercises. Looking to build more efficient strength, a compound exercise works many muscles and muscle groups so you start to build well-rounded and more functional strength. Plus, you can lift more weight with more muscle engagement thus increasing time under tension and provide optimal resistance for serious growth (2).
For Muscle Imbalances
Isolation exercises. Since isolation exercises allow you to focus on one muscle or muscle groups at a time, you can work to fix any of those dreaded imbalances that hurt your physique. Say your chest is slightly off, work with a single arm movement, like the single arm bench press or single arm fly, to fix that imbalance. Or your triceps just aren’t quite on point. Consider triceps kickbacks or one arm cable pushdowns to really target that spot and fix an imbalance (3).
For Weight Loss
Compound exercises. For those wanting to burn calories and shed more fat, look to compound exercises. You work more muscles, get that heart rate going, start sweating more, and thus burn calories and work towards a more shredded aesthetic. Lifting heavy is a great way to change fat to muscle and compound exercises allow you to lift exponentially more weight than isolation exercises (4).
For Specific Isolation
Isolation exercises. This may seem obvious, but yes, isolation exercises will work to target a specific spot so all the attention is on that muscle. This is perfect for those who may find their arms are lacking. Consider biceps curls and triceps kickbacks, two isolation exercises to increase strength and size and work for those bigger, more defined arms.
For Inter-Muscular Coordination
Compound exercises. Get your muscles working together and build better coordination all around. By needing many muscles to work together to complete the lift, you start to build a cohesive unit for other movements, whether they be functional or more sport specific. This will help with better body development on the whole.
For Injury Recovery
Isolation exercises. Say you are rehabbing a hamstring injury, but still want to work out. Compound exercises, at least those involving your lower half, are out of the question. Use isolation exercises to still build strength and size, as well as getting a good workout, without feeling like your gains are suffering.
Best Supplements For Post-Workout Gains
After a workout consisting of compound exercises, isolation exercises, or both, it is best to try and supplement with the right products so you see those gains you want most. Your post-workout routine needs to be absolutely on point as you seek the best for all of your gains. A protein powder is something to be used to increased growth and overall recovery, while a mass gainer is something to take to really increase mass. With a large balance of macronutrients, a mass gainer will be perfect for a clean bulk. Others to consider are creatine and casein protein, for creatine can increase strength and size and casein will provide for that vital overnight repair.
Wrap Up
When it comes to isolation vs. compound exercises, knowing what these can do for you can make or break your gains. The right approach to training and knowing what you want can be a game changer especially when you start to get more specific with your goals. Whether it be for strength and weight loss, or more isolation and injury rehab, both isolation and compound exercises can have a great effects on your gains.
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
Kak, H.; et al. (2013). “A Study of Effect of the Compound Physical Activity Therapy on Muscular Strength in Obese Women”. (source)
Gentil, P.; et al. (2015). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. (source)
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
Willis, L.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and at mass in overweight or obese adults”. (source)
How The Straight Arm Pulldown Maximizes Lat Development
Build great upper body strength with the straight arm pulldown.
To say we don’t care about building those vanity muscles just isn’t true, but for those of looking to challenge those often times overlooked muscles, the straight arm pulldown is the way to go. A great exercise for building effective strength and size, this is a great upper body killer, really working many muscles in our upper half to see great gains. An exercise you may not have heard of, it is smart to include this into your routine for it will cause muscle confusion and force you to pay attention thus causing growth.
A variation of the lat pulldown, you will find this movement to be unique but worth your time. By increasing range of motion and working to better tackle your back muscles, you can build functional and sport specific strength by finally showing your back some love. A great exercise for lat development, you won’t be disappointed once you start nailing down reps with the straight arm pulldown.
Let’s take a look at the straight arm pulldown and see what makes this exercise so great for those upper body gains. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will be set up to succeed and increase strength and size with a successful upper body exercise.
What Is The Straight Arm Pulldown?
The straight arm pulldown is a variation of the lat pulldown, a back exercise we all know and love. This isolation exercise targets your lats, but will also hit muscles both in your back and other upper body groups. An exercise for those seeking the best in terms of strength training, this is the perfect workout for lat development while also challenging those other muscles groups to grow, With plenty of variations to try off of this one, you have plenty of room to explore with all of your workouts.
Muscles Worked
When it comes to this exercise, the main muscles worked are your lats, as this will primarily target and isolate them out. But other back muscles are worked as well, particularly those in your upper back and your rear delts. As for arms, your triceps may feel a burn as well as your chest but this is more supporting as opposed to literal work done. And as a result of keeping your core braced, we will give your core credit for working as well.
Benefits Of The Straight Arm Pulldown
A great exercise for you will work to provide for a host of benefits that can greatly enhance all areas of your gains. By working on others areas aside from increasing strength and size, a well-rounded exercise is all you need to see serious gains.
Benefits of the straight arm pulldown include:
Lat development: As an isolation exercise for your lats, you will work to develop them overall while increasing strength and size.
Upper body growth: By working other upper body muscles you build muscle all around including your triceps, chest, but more importantly, upper back and rear delts.
More efficient pulling movement: As a muscle that is pivotal in pulling movements, those functional and sport specific movements will be enhanced (1).
Better range of motion: Working with a bigger range of motion allows increased time under tension for more growth (2).
Enhanced mind-muscle connection: Working to focus on form can increase your ability to stay engaged while building this connection (3).
Fix deadlift form: By placing your lats in a similar position to where they are in a deadlift, you work to facilitate similar engagement thus mimicking deadlift form.
Nice alternative: An alternative to the lat pulldown, you give yourself room to change up your workouts with a great variation of an already awesome exercise.
How To Perform it
Here are the steps for performing the straight arm pulldown (4):
Hook up your rope attachment to the cable machine. Facing the machine, grab each handle on the rope attachment.
With your core engaged, shoulder blades pulled back, and a slight bend in the hips, you should find yourself at around a 45-degree angle.
When ready, drive your arms down to your sides so your hands end up near to or in line with your hips. You will feel a stretch in the lats.
In a controlled motion, slowly return back to the starting position.
Repeat for your desired number of reps.
Best Supplements For Serious Gains
After performing a grueling exercise like the straight arm pulldown, on top of the rest of the workout you completed, the right supplements can make all the difference. Having a shelf fully stocked is what you need to thrive inside and out of the gym. To start, always finish your post-workout routine with a protein powder for this will greatly impact your gains while working to enhance recovery. On top of that, looking towards that overnight repair requires the best in terms of casein protein which is a slow-digesting protein to give your muscles fuel throughout the night. To stay as healthy as possible, consider a multivitamin, omega-3, or super greens supplements to get those vitamins and minerals so you stay as healthy as possible.
Wrap Up
The straight arm pulldown is a great isolation exercise for your lats while also giving some other muscle groups a nice burn. A variation of the lat pulldown, what you get with this is a nice alternative to increase strength and size, work to improve range of motion, enhance mind-muscle connection, and confuse those muscles so they have no choice but to grow. The right exercise can make or break your gains and having the proper tools, like supplements, to do so will only make it that much easier. Try the straight arm pulldown today and see what this can do for all your back development needs.
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
Hori, N.; et al. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Pinto, R.; et al. (2012). “Effect of range of motion on muscle strength and thickness”. (source)
Calatayud, J. et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Pierce, K. (1998). “Straight-Arm Lat Pulldown and Push-Up on Balance Board”. (source)
How The Dumbbell RDL Is A Great Deadlift Variation
Build strength in your legs and back with this great exercise.
The dumbbell RDL, short for Romanian deadlift, is an exercise many of us have potentially tried. But for those who have not, this alternative exercise is one to really give you a great chance at seeing great gains in your lower body and back while promoting better form. It is challenging, but can be satisfying once you nail this down for developing these muscles will prove to help your results greatly.
Why care about our legs and back? Both of these muscle groups work to promote balance in us either for sport specific or more functional movements and as a result, we are better able to tackle any challenge that comes our way. Having strong legs also promotes power and speed, while a strong lower back will assist with our posture and overall form. The dumbbell RDL is a great exercise to help with both these muscle groups as we seek the best for our gains.
Let’s take a look at the dumbbell RDL and see what makes this exercise so great. From what it is, to muscles worked, the many benefits associated with it, and how to perform it, you will have all the information you need to take this exercise head on. Plus, you won’t be disappointed by the results.
What Is The Dumbbell RDL?
The dumbbell RDL is a great strength building exercise for your lower body and back. This is designed to boost strength, but also power, speed, balance, and explosivity. A nice alternative to the deadlift (1), you don’t lift nearly as much weight, but you do focus on form, allowing for mind-muscle connection work to be done, while also preventing injury.
For those wanting to do more compound movements, by increasing strength in your posterior chain, this helps strengthen those muscles needed down the line. While this exercise can be done with a barbell, using the dumbbell allows you to focus on any muscle imbalances that may hurt your gains and overall results.
Muscles Worked
With the dumbbell RDL, the main muscles worked from your lower body are your hamstrings and glutes, and from your upper body is your lower back. This is a result of engagement pre-movement, as well as during, with your hamstrings and low back feeling a stretch throughout while your glutes are engaged for balance and better stability. By focusing on the posterior chain, you also allow yourself a better foundation for those compound movements that may come up on other training days (2).
Other muscles that do feel some work done are your core muscles as a result of increased engagement, your traps and forearms from the necessary grip, and your back as a whole since this movement does require real stability. By working so many muscles, you can get your body in tune with itself so when those bigger lifts roll around, you have no problem taking them on.
Benefits Of The Dumbbell RDL
The benefits of this exercise, while of course include strength building, will make you want to try this, especially for those athletes looking to take their abilities to the next level.
Benefits of the dumbbell RDL include:
Increased strength: Build more strength in your hamstring, glutes, and low back, as well as other muscles needed for the movement.
Promote balance: As a challenging exercise, and one that requires your core engagement for stability, you can build a better foundation for balance that translates to other parts of your workouts (3).
Promote better form: Needing to put a real emphasis on form, you can build mind-muscle connection and stay free of injury (4).
Learn better hip mechanics: Our hips tend to be vulnerable and learning how to properly use them, especially with weight attached, can be a game changer in the long run.
Nice deadlift variation: Slide this into your workout for a deadlift variation that works to build strength with less weight needed, while still preventing unnecessary injury.
How To Perform This Exercise
Here are the steps for performing the dumbbell RDL. As said before, while this can be done with a barbell in similar fashion, using dumbbells allows you to build better grip strength and tackle any unfortunate muscle imbalances.
Stand with your feet about hip-width apart and hold a dumbbell in each hand. Your grip will be overhand.
Engage your core as you get ready to begin the movement. Be sure to keep your chest up.
Bending slightly at the knees, hinge from your waist and lower the weights to the ground. Your arms will be straight and you should feel a stretch in your hamstrings and low back.
When ready, slowly return to the starting position while keeping your core engaged.
Repeat for your desired number of reps.
Best Way To See Increased Growth
For those of us looking to see increased growth, looking to those supplements that can help us is incredibly important. For some essentials, a pre-workout, intra-workout BCAA, and protein powder are all great to have and will work wonders for our pre-, mid-, and post-workout gains. Other supplements that work well after performing the dumbbell RDL are creatine for boosting strength and size as well as casein protein for that overnight repair as your body looks to recover and heal those worn down leg and back muscles.
Wrap Up
The dumbbell RDL is a great exercise to really focus on your posterior chain while building strength in your hamstrings, glutes, and low back. By putting an emphasis on these muscles you work for power, speed, balance, and explosivity while of course building overall strength. A challenging exercise, this is a great one to replace the deadlift for you will still see gains without the additional risk of injury. Give the dumbbell RDL a try and see how this fits into your routine.
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
Bird, S.; et al. (2010). “Exploring the Deadlift”. (source)
Ridder, E.; et al. (2013). “Posterior muscle chain activity during various extension exercises: an observational study”. (source)
Iacono, A.; et al. (2016). “Core stability training on lower limb balance strength”. (source)
Calatayud, J.; et al (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)