Tag: FITNESS
How The Close Grip Lat Pulldown Pumps Your Back & Bis
Add this great variation into your back routine today!
We all try and maximize our back day routine and throwing in an exercise like the close grip lat pulldown may be exactly what we need. Working with the right exercises can make or break our gains and its important we work hard to really nail down a proper routine. Working our backs can be tough. While many exercises are out there, we want to make sure we are putting 100% into absolutely everything we do. The close grip lat pulldown is an exercise that can give us this option and then some.
Why does a strong back matter? On the one hand, it helps balance out our massive chests so our posture doesn’t totally suck. It will also aid in those bodybuilding and sport specific movements when it comes to lifting and other important movements, on top of adding to our overall balance and stability. Plus, it definitely adds to our physique and gives us a chance to show something off others will envy. The close grip lat pulldown is the perfect exercise to put into our routine to capitalize on all these gains.
Let’s take a look at the close grip pulldown and see what makes this exercise so great. From what it is, to muscles worked, to the awesome benefits, and how to perform it, this exercise can target your back in a different way so you only see continued growth.
What Is The Close Grip Lat Pulldown?
The close grip lat pulldown is a great exercise to work your back, as well as other muscles, and works with a different grip than other variations of the lat pulldown. By keeping your hands closer together, and subsequently your arms and the rest of the movement, you target your muscles differently and work to increase growth in unique ways (1). A perfect exercise to build strength and size in your back, while also aiding in things like posture, shoulder health, and overall balance, this is certainly an exercise to put into your routine.
Muscles Worked
The close grip lat pulldown will work a variety of muscles, of course those being your upper body muscles. Your lats will see great work done, and as this suggests in the name, are the primary movers, really working to give you a great boost when it comes to giving you those wing-like lats. As strong points of connection to your arms and trunk, your shoulders will also see work done, more specifically your teres major and rear delt. Along with these are also your biceps, traps, and rhomboids, to get accessory growth and work to better assist this movement.
Benefits Of The Close Grip Lat Pulldown
When looking at what this exercise can do, the close grip lat pulldown is a great example of a movement to really work those lats. As an effective back building exercise, you will get loads of benefits from this exercise.
Benefits of the close grip lat pulldown include:
Bigger, stronger backs: By working your lats, you start to build strength and size and really aid in those wing-like lats (2).
Better posture: Strengthening your shoulder and back muscles will aid in overall posture and allow you to maintain a more defined and stable physique (3).
Promote shoulder health: Working to strengthen your shoulders more, what you’ll find is that you can better protect your shoulders and that vulnerable joint.
Nice variations: Either as a close grip, neutral grip, or wide grip, you can find the right lat pulldown for you to see great gains.
How To Perform This Exercise
Here are the steps for performing the close grip lat pulldown:
Set yourself up on the cable machine and plant your feet firmly on the ground.
Reach up and grab the bar. Your hands will closer than shoulder width apart.
When ready, engage your core and pull down to your chest. Really feel a squeeze as you lift that weight.
Slow and controlled, return to the starting position, keeping your core tight to maintain good, solid posture.
Repeat for your desired number of reps.
Differences In Lat Pulldown Grips
Looking at the lat pulldown exercise, you will find that there are a few different types of grips you can use, these being close-grip, neutral-grip, or wide-grip. The differences and what these can do for you will lie in various ways like how this affects strength, your body mechanics, proper muscle activation, and various degrees of difficulty. For example, the wide-grip will activate muscles differently than the close-grip given that you are working with a different grip and thus a different movement. By switching up your grip, you challenge yourself to work to target muscles in a way that will lead to more growth.
Best Supplements For Continued Gains
Supplements and a solid supplementation routine can greatly affect how you see gains. When it comes down to it, working with top supplements can make or break your desired goals. Working with the big three, being pre-workout, BCAAs, and protein powder, you can at least set yourself up off the bat to see great gains. Pre-workouts will work to enhance energy and focus (4), while BCAAs will burst through fatigue and allow for continued energy throughout the workout. Of course, protein powders will increase muscle growth, enhanced recovery, and can aid in all things weight loss and management (5). Other supplements to consider as well are creatine, multivitamins, and fat burners.
Wrap Up
The close grip lat pulldown is a great exercise to put into your routine for what it can do to your overall back development. As a nice variation of the lat pulldown, this allows you to target your muscles differently and really get a good workout to aid in all your muscle building and development wants and needs. For those looking to mix up their back routine, give this exercise a try and see what it can do for all your goals 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
Andersen, V.; et al. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
Leslie, K.; et al. (2013). “The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down”. (source)
Harvard Medical School (2017). “Why good posture matters”. (source)
Kedia, A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (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)
5 Things About Fat Loss You Need To Know
Things To Know Before You Start A Fat-Loss Program
Most people get a gym membership to shed off the extra kilos but quit the fit lifestyle soon after they don’t see any results. The biggest thing the unsuccessful people lack isn’t a training program or diet, it’s the right knowledge.
You’ll be saving yourself a ton of time and effort if you begin with the right knowledge about weight loss. In this article, we’ll be dropping serious knowledge and busting age-old fat loss myths.
Don’t Rely On One Area
When people start their weight loss journey they tend to give more value to the aspect of the program which feels more comfortable to them. For example, some people will value diet over cardio and the others think cardio is all that matters.
Apart from cardiovascular training and diet, there are other aspects of fat loss like recovery and supplementation which you need to consider. Relying on a single factor will lead you nowhere.
Count Your Calories
Most of the people who want to shed weight think that counting calories is too tedious, boring and isn’t for them. They like to eyeball the quantity of their food and trust themselves to make the right food choices. We all know how it ends.
You should also start following a diet plan or at least keep a food log to track your progress. Don’t be that individual who under-estimates and under-reports their calories by not accounting for snacks, condiments, beverages, or simple “taste tests” throughout the day.
You Can’t Compensate For An Unplanned Cheat Meal
Before eating an unplanned cheat meal, most people think they’ll compensate for it in the gym the next day by training a little harder or longer. A single unplanned cheat meal can throw you off track and send weeks of progress down the gutter.
You need to get rid of the mindset that exercise allows you more leniency with your food choices because of metabolic adaptations. Also, we’re sure most of the people with this mentality have no idea how many extra minutes on the treadmill will burn off the calories from the ice cream they’ll be eating.
Your Mind Will Effect Your Body
Your psychological health plays a vital role in your physical health. If you take on too much stress, get less sleep, or have unhealthy eating habits, it will show in your physique. Mental and physical well-being go hand-in-hand.
High levels of stress boost the level of cortisol in your body which can drop the testosterone levels in your body. Testosterone is the male sex hormone responsible for everything to do with puberty and building muscle mass.
Don’t Take The Weight Scale Too Seriously
Some people are obsessed with achieving a number on the weight scale. Yes, it is just that, a mere number. There is no set number you should weigh if you want to be healthy, look muscular or athletic.
More than the number on the scale, you should focus on your body composition, energy levels, or some performance markers you want to achieve. Going after some digits on the scale is a close-minded way of approaching fitness.
What is your fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
5 Tips For A Weight Room Beginner
Tips for Gym Beginners
No one is a born bodybuilder, meaning you get better at it with time and reps. While bodybuilding might look easy, you will take some time to change your lifestyle and get the most out of your workouts.
If you’re new to the gym, you might find the weight room to be intimidating. We have put together this article so you can start out on the right foot and don’t have to take advice from gym bros.
Learn the Right Form
You won’t see optimal results if you don’t have the right form while working out. Before picking up the weights, learn the right way to perform the exercises. If you don’t have certified trainers to teach you the right form, you should take the help of the internet.
There are many credible videos on Youtube you can learn from. You can also start working out with someone who is on an advanced training level. By training with an advanced guy, you’ll have a steep learning curve.
Work on Your Mind-Muscle Connection
Lifting weights aren’t about going through the motions. You won’t get arms like Arnold by just curling some dumbbells. You have to put your mind into it. While performing bicep curls, Arnold thought of his biceps to be mountains.
With every rep, you should be thinking about making the peaks bigger. If establishing a mind-muscle connection is hard for you, start by looking at your working muscles in the mirror and squeeze and contract your muscles with every rep.
Bodybuilding isn’t about lifting heavy, it’s about making your muscles grow. The amount of weight you lift doesn’t matter. If your ego is tied up with the weights you can lift, powerlifting and weightlifting are better sports for you.
Get the Best of Both Worlds
Many gym beginners enter the gym and go straight to the machines. While working out with machines is easy, you can’t rely on them completely. Machines are isolation exercises and are great for bringing definition to your muscles.
If your goal is to build muscle mass, you should have compound movements like squats, deadlifts, bench press and barbell curls in your training program along with isolation exercises like the leg extensions, pulley rows, machine chest press, and cable bicep curls.
Change Your Lifestyle
Your fitness journey doesn’t start when you enter the gym and end when you leave. You might have to make small changes everywhere. Start by getting your diet right and drink at least four liters of water every day.
Sleep is a major part of transforming your physique. You need at least 6-8 hours of sleep every night. No matter how hard you workout in the gym, you won’t see the results until you are giving your body enough time to rest and recuperate.
Go Slow
You won’t see changes in your physique in a day – or week. Crafting your body will test you physiologically and psychologically. Some beginners make the mistake of doing too much in the gym in hope of making quick gains.
You need to put in the work every day and be patient to see the results. Increase the volume and intensity of your workouts gradually and don’t try to do too many things too fast. And remember, fitness is a journey, enjoy it without worrying too much about the destination.
How long have you been working out for? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How The Cable Reverse Fly Will Enhance Your Shoulder Routine
Add to your shoulder routine with the cable reverse fly.
Adding to our massive physique requires the right exercises and the cable reverse fly can beef up our shoulders to only add to that physique. With the right approach to shoulder workouts, you can work on building boulders to give your upper half a large and full aesthetic. Working our shoulders can be challenging though, for these joints tend to be vulnerable, thus forcing us to take proper care of our bodies and technique so we see those gains we want most.
What strong shoulders will do are provide stable points of connection between your arms and trunk, allowing for optimal movement for any lifting or sport specific need. They will also work for balance, stability, strength, and of course, add to your shredded aesthetic by providing that full look in your upper half.
Let’s take a look at the cable reverse fly and see just what makes this exercise so great. From what it is, to what muscles are worked, to the many benefits, and how to perform it, you will have a complete guide here to begin this exercise and perform it as best you can.
What Is The Cable Reverse Fly?
The cable reverse fly, also known as a few other names, is a great exercise to boost shoulder growth and development by really targeting your rear delts, as well as other muscles. With variations to perform, this is a versatile exercise and one definitely worth trying for its ability to add real tension and its simplicity to perform. While it is important to maintain good form, that is true with all exercises so don’t let the look of this one fool you into thinking you can’t do it.
Muscles Worked
For this exercise, the main muscle group worked is your rear deltoid. However, as a great exercise overall, this will work your entire shoulder including the lateral deltoid and front deltoid, offering a great way to see more fullness. As a result of the movement, your rhomboids and erector spinae will feel slight work done as well.
Benefits Of The Cable Reverse Fly
The benefits of the cable reverse fly may seem obvious but it is an important exercise to put into your routine for what it can do for you. As an athlete looking to boost all areas of your training and performance, it is important to feel like your exercises are working for you and providing gains.
Benefits of the cable reverse fly include:
Bigger, stronger, shoulders: With the added time under tension, this will build more muscle adding to bigger, more stronger shoulders for movement and sport specific needs.
Better posture: Working on technique and building muscle around those postural joints will only work to enhance your posture (1).
More shoulder protection: Building up more muscle around those vulnerable joints offers better protection and can work to alleviate unwanted pain while reducing injury (2).
More full physique: With the increase in size, you will be more defined and allow for that more full physique to take affect.
Good variations: Either with a cable or not, there are good variations for this exercise that you will absolutely want to try.
How To Perform This
Here are the steps for performing the cable reverse fly:
Stand with your feet around shoulder width apart. The pulley will be just above your head while you stand in the middle of the machine.
Grabbing each handle, you will start with your arms crossed with the handles just in front of your face. Each hand will grab the opposite handle.
When ready, brace your core and pull on the handles, giving your shoulder blades a slight squeeze.
With a slight bend in the arms, slowly return to the starting position and keep your core engaged to really maintain solid form.
Repeat for your desired number of reps.
Potential Variations
We wanted to share a couple of variations so you can target your shoulders differently while also giving you a variation that doesn’t require cables.
Lying Cable Reverse Fly (or Reverse Fly On Bench)
Lying down will help with poor posture and improve balance. This is done the same way as a normal cable reverse fly only lying on a bench.
Rear Delt Fly with Resistance Bands
For those unable to find cables, or who don’t have access to them, this can be done with resistance bands and will still provide time under tension while working your shoulders in a constructive and engaging way (3).
Best Equipment To Help The Cable Reverse Fly
In order to properly perform this workout, knowing of and having the right equipment will be exactly what you need to succeed. While this exercise uses cables, you may need a gym for the cable reverse fly. However, for those who have the space, looking into a complete home gym can be something great for it will provide you with all the necessary equipment and allow you to work out from the comfort of your own home. For the variation above, looking into a quality pair of resistance bands can also assist you greatly.
Wrap Up
The cable reverse fly is one of those exercises you absolutely want to put into your shoulder routine. We all want an upper body that others will envy and looking to those exercises that can help us achieve this is a great start so we see all those desired gains come to life. Our shoulders work to connect our arms and trunk while providing for only the best in terms of movement so neglecting this would be a terrible disservice. Check out the above lists for the best equipment and give this exercise a try. You won’t be disappointed by those boulder shoulders and your soon-to-be massive physique.
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
Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
Greenfield, B.; et al. (1995). “Posture in Patients With Shoulder Overuse Injuries and Healthy Individuals”. (source)
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Best Clothing Brands For Fitness & Workout Apparel (Updated 2021)
Get the best apparel to aid in all your workouts!
For those of us who take health and our workouts seriously, we know how challenging it can be to stick to our routine at times. Some days the last thing we want to do is partake in a grueling workout. But if we have the necessary tools and activewear to look and feel good with our performance at a reasonable price, then that choice to get up and go just got a whole lot easier. Looking into the top companies dealing with strength and conditioning, as well as just every day comfort wear, can be incredibly challenging to decide. Ultimately, in an age where countless numbers of brands and companies exist, we have to trial and error products to make sure we find a wardrobe that works with your athletic training of all styles.
Here is our list of the Best Clothing Brands for 2021 to help make that stressful choice just a bit easier. You deserve the best workout clothes and the companies that represent them should reflect that, so don’t settle with anything other than great with your workout gear in the gym.
Best Clothing Brands For 2021
Best For Bodybuilding & Strength Sports: Generation Iron
Generation Iron provides comfortable, versatile, and stylish apparel perfect for heavy lifting, cardio-based work, and everyday wear.
Generation Iron is a digital media company delivering to you health, workout tips, strength sports, news, and premium entertainment. With an experienced staff and a real desire to bring you great access to bodybuilding and other strength sports, Generation Iron is your one stop shop dealing with all things health and workout related. Generation Iron apparel is casual, high-quality, comfortable, versatile, breathable, but more importantly, stylish so you look and feel great inside and out of the gym. With a great selection of Generation Iron tees and other shirts, bottoms, hats, great tank options, and accessories, to premium and featured lines like Lords & Lions and Strength Wars Apparel, the options you have to look and feel great are endless with this workout gear and some of the best workout clothes for the gym to definitely boost performance from all athletes with a great collection.
Best For Performance: Under Armour
Under Armour has some of the best workout clothes perfect for any style workout, plus with big names backing this reputable brand.
A well known brand in the community, Under Armour is on a mission to inspire you with solutions to your performance that you never could have imagined. Under Armour began in 1996 with a cut-off t-shirt and since then, has never looked back. A leader in athletic wear of all styles, their casual clothes range from everything athletic including high intensity and high performance tanks, compression tees, compression shirts, pants, sports bras, leggings, mesh jackets, and shoes to offer a one stop shop for all things dealing with your workouts and moisture wicking material to get rid of sweat. With backing from big names in sports, you can’t go wrong with a reputable group like Under Armour for your workout clothing so you can have the best workout possible, even in a yoga class or the gym, to elevate performance.
Best For Total Fitness: Reebok
Reebok has deep passion and roots in fitness and is always seeking to push boundaries with their quality clothing, shoes, and accessories.
Reebok is an American inspired global brand with a deep passion and roots in fitness and gear of all styles. As a company always seeking to push boundaries, their products continue to improve and work to affect change in peoples’ lives. With apparel that everyone of all ages can enjoy, you can’t go wrong with a great fit from Reebok. Shirts, bottoms, shoes, and accessories, this long-term and sustainable company is willing to sacrifice quantity over quality. As a company who’s helped change the game with a great movement, Reebok is a great brand to try when it comes to workout clothing and gear and the brand line offers more than just quality clothes for every sport from great materials to assist your lifestyle and everyday function.
Best For Maximum Comfort: Lululemon
Lululemon produces high-quality and completely comfortable clothing ranging in many different styles and perfect for any workout you do.
Lululemon took the world by storm, coming out of Vancouver, Canada and quickly spreading like wildfire since their apparel is high-quality and completely comfortable and ranges from all styles. As a company who believes in culture and community, they seek to spark real conversations to take place so we all can effectively make change happen. With apparel for both men and women, this brand is one that offers comfort and versatility, as well as moisture wicking gear and quick drying, and it is rare to go one day without seeing someone in Lululemon gear. While it may have a slightly more expensive price tag, their apparel is worth every penny for the prices out of this gym or everyday wear so you pretty much feel like you’re in control the entire time.
Best For Footwear: New Balance
New Balance designs great activewear with top of the line shoes for men and women with comfortable and versatile apparel.
Known mainly from their shoes, New Balance is an activewear brand bigger than just sneakers of any style. They seek to drive meaningful change to communities around the world by helping each and every person achieve their own personal goals. As a point of pride, this mission is one to continue to advance their company in an upward direction. With top of the line shoes for men and women, but also a huge range of tops and bottom, including leggings for active use, New Balance continues to be a notable group in the footwear game, as well as your athletic gym clothes.
What To Look For In Your Apparel
Here are the key takeaways when looking at brands and what you should look for in your apparel:
Comfort: Quality and durable workout clothes can also be soft and comfortable and wick away sweat and moisture to be breathable for our training.
Versatility: Make sure you can use inside and out of the gym and has good materials for functional use and better movement.
Affordability: You can find high-quality, breathable apparel for your body that doesn’t break the bank.
Style: To look good, means feeling good, and feeling good, means bigger gains and your body will show it. A brand should be traditional, resistant, and supportive for your goals.
How We Choose
When looking into these companies, and all companies honestly, we have to look towards what will make a brand stick out. Comfort and quality of the material is arguably number one. Your apparel should be durable and comfortable, especially if you plan on partaking in some of those grueling workouts. Versatility is another big factor in choosing apparel because you want to be able to use these clothes inside and out of the gym. Of course, sometimes that just can’t happen but on the whole, versatility is a priority with your workout clothes and workout gear. Lastly, price matters, and we take affordability into consideration with putting this list together as well.
FAQ Section For Best Workout Apparel Brands
What is the best brand for bodybuilding?
Generation Iron. Generation Iron provides the greatest content when it comes to bodybuilding and other strength sports through an experienced staff and love of strength sports. Generation Iron created apparel that reflects the needs of all bodybuilders and is comfortable, versatile, and looks awesome to wear along with the rest of the everyday collection.
Why are some companies more expensive than others?
This could be a result of a number of reasons. Material and where it comes from, as well as manufacturing costs and other expenses all factor into the total price of a product. For more luxury or well-known groups, you start to pay for the name attached so that affects the price as well.
I love a brand that isn’t on this list. Is it not reputable?
If a company you are a fan of is not on the list, it by no means indicates that it is a bad or not reputable brand. Ultimately, these companies above were favorites of our knowledgeable and experienced team seeking to bring the top options we can to the table.
Wrap It All Up
Finding a good company to get apparel, sportswear, and activewear from can be challenging. We know. That’s why this list will hopefully help take care of some of those problems you’ve faced in the past when it comes to choosing the right brands and apparel to pair with your workouts. Look into this list above and really seeing what these groups have to offer you is important. You won’t be disappointed by the results in the gym and out of it when you look good, feel great, and perform even better to be a champion and live a healthy lifestyle while still being affordable.
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 Under Armour, Reebok, Lululemon, New Balance,, and Envato
Suffering From Shoulder Pain? Self-Diagnose With These Easy Tests
Shoulder pain self-diagnoses you can do at your home.
Suffering from shoulder pain? You have come to the right place.
Shoulders are one of the most complex and vulnerable joints in our body. Given the complicated anatomy and range of muscles and movement involved, it is a miracle we do not run into shoulder trouble often.
Most people with underlying shoulder issues experience pain when they are performing a physically intensive task. Compromised shoulder movement due to stiffness or pain can cause substantial disability and affect an individual’s ability to carry out daily activities.
Occupations that require a person to perform repetitive tasks, lift heavy loads, and cause shoulder vibrations are associated with a higher risk of shoulder disorder.
How the shoulder works
The shoulder is a ball-and-socket joint that has three main bones: the humerus (long arm bone), clavicle (collarbone), and scapula (also known as the shoulder blade).
The three bones are cushioned by cartilage. Further, there are two main joints:
Acromioclavicular – Located between the highest part of scapula and clavicle.
Glenohumeral (aka shoulder joint) – Made up of top, ball-shaped part of the humerus bone and outer edge of the scapula.
Fun fact: The should joint (glenohumeral) is the most mobile join in your body.
Rotator Cuff
Shoulders get their range of motion from the rotator cuff. The stiffer a person’s rotator cuff, the more restricted his range of motion will be. The rotator cuff is made up of four tendons.
But what are tendons, you ask?
Tendons are tissues that connect muscles to bone. If tendons or bones around the rotator cuff are swollen or damaged, it might be painful or difficult to lift your arm over your head.
Symptoms of a Shoulder Injury
The ball-and-socket structure of the shoulder gives you a great range of motion, but it comes at the expense of stability.
The shoulder joint is the most dislocation-prone in your body. On top of that, repeated stress (at work or while playing sports) can lead to tears and other shoulder injuries.
A preliminary shoulder injury test includes asking yourself the following questions:
Can you move your arm normally, or is your shoulder too stiff or painful?
Is your shoulder strong enough for routine tasks?
Do you feel that your shoulder could pop out of the socket?
Related: Get Bulletproof Shoulders with this Essential Stability Workout Program
Self-Diagnoses For Shoulder Pain
Here are a few simple DIY shoulder tests that can help determine the reason behind your shoulder pain. You will need the help of a partner to perform these shoulder self-diagnoses.
1. Supraspinatus Tear (Empty Can Test)
The empty can test is a common shoulder pain self-diagnose exam. The diagnostic is used to assess the status of the supraspinatus (one of the four rotator cuff muscles).
The muscle is used in arm abduction (raising) and is located on the upper part of the shoulder joint.
Steps:
Sit on a chair with your arms at your sides and hands supinated (palms facing forward).
Lift the sore arm forward and to the side at about 30-45 degrees.
Slowly turn your wrist (as if you were trying to empty a glass of water) until your palm faces down to the floor.
In this position, get your partner to slowly push your arm down while you attempt to resist the force.
If you feel pain or are not able to maintain the arm position due to weakness, you may have a supraspinatus tear.
2. Labrum Tear
The shoulder labrum is a thick piece of tissue attached to the rim of the shoulder socket that helps keep the ball of the joint in place. It can tear in three ways:
Completely off the bone.
Within or along the edge of the labrum.
Where the bicep tendon attaches.
The labrum tear test for shoulder pain has two parts: the apprehension test and the relocation test.
Apprehension Test:
Lie down on your back on a flat and elevated surface.
Move your arm out to the side so that it is perpendicular to your torso and parallel to the floor.
Flex your elbow so that your upper arm is at a ninety-degree angle with your lower arm.
Your partner should slowly rotate your arm so your hand moves toward your ear. Make sure you are maintaining the ninety-degree elbow flexion throughout the test.
If you are apprehensive (hesitant) about shoulder movement beyond the joint, this test is considered positive for a possible labrum tear.
Relocation Test:
In some cases, you might feel your shoulder is unstable and wants to move out of the socket or relocate – especially during extreme external rotation.
If you are facing the same problem, have your partner gently press on the front of your shoulder to relocate the joint.
After this, if you feel less relocation and your shoulder feels in place and more stable, then this test is considered positive.
Also Read: 5 Things You Should Never Do During Shoulder Workouts
3. Impingement
The space where your rotator cuff tendons and shoulder bursa reside becomes smaller when your arm is raised overhead. Impingement happens when the tendons of the rotator cuff get pinched in the bones of the shoulder.
Steps:
While seated, have a partner raise the arm of your sore shoulder to the front and overhead as far as possible.
Your partner should support your shoulder blade (scapula) with one hand and use the other hand to raise your arm.
If you experience shoulder pain while your arm is being raised, the impingement test is considered positive. The pain is probably caused by impingement of the tendons or bursa in that part of the shoulder.
4. Frozen Shoulder
A frozen shoulder is one of the most common types of shoulder issues. It is also known as adhesive capsulitis. It usually occurs over time and can cause shoulder pain, tightness, and limit the functionality of your arm. A frozen shoulder can make it difficult for you to reach overhead and scratch your back.
A frozen shoulder cannot be diagnosed through an X-ray or MRI. It has to be examined by observing the troubled shoulder while it is moving through its range of motion.
Frozen Shoulder Test #1 Steps:
Stand in front of your partner and ask them to observe you as you move your sore arm. Your partner should closely notice the range and quality of motion of the shoulder joint.
Slowly raise both your arms to the front and overhead. If you are suffering from a frozen shoulder, you might only be able to lift your sore arm to a point just past parallel with the floor. Additionally, as your scapula elevates towards your ear, you might experience incremental shoulder pain.
From the overhead position, slowly lower your arms down to the starting position.
Lift your arms out to your sides. As with lifting your arms overhead, you might be suffering from a frozen shoulder if you are only able to lift your arms to a point parallel to the ground.
Frozen Shoulder Test #2 Steps:
Stand with both arms extended straight at your sides so that they are parallel to the floor.
Flex your elbows so that your upper arm is perpendicular to your lower arm.
Rotate your arms outward.
If you are suffering from a frozen shoulder, the painful arm will not rotate as far as the healthy shoulder.
Check Out: How To Fix Rounded Shoulders For Optimal Posture
5. Bicep Tendonitis
Bicep tendons are long and strong cord-like structures that connect the bicep muscle to the bone in the shoulder socket. Biceps tendinitis is an inflammation or irritation of the upper biceps tendon.
Steps:
While seated, raise your sore arm forward so that it is parallel to the floor.
While holding the position, turn your wrist so that your palm is facing the roof.
Ask your partner to push your arm down, while you resist.
If you experience shoulder pain while resisting your partner’s attempt to lower your arm, you are probably suffering from bicep tendonitis.
6. Rotator Cuff Tear
A rotator cuff is a group of muscles and tendons that hold the shoulder joint in place and allow you to move your arm and shoulder.
The rotator cuff includes the following muscles:
Subscapularis
Infraspinatus
Supraspinatus (from the empty can test)
Teres minor
These four muscles arise from the scapula and insert into the humerus. The tendons of the rotator cuff muscles blend with the joint capsule and form a musculotendinous collar that surrounds the posterior, superior, and anterior aspects of the joint, leaving the inferior aspect unprotected.
This shoulder set-up is a big reason behind most of the shoulder dislocations as the humerus slides inferiorly through the unprotected part of the joint.
During arm movements, the rotator muscles contract and prevent the sliding of the head of the humerus. This provides stability and a full range of motion to our shoulder joints.
While we wait for human evolution to catch up to this flaw, use the following test to determine if your shoulder pain is caused by a rotator cuff tear:
Steps:
While seated, ask your partner to lift your painful arm to the side so that it is parallel to the floor.
After a few seconds in this position, ask your partner to let your arm drop.
If you are unable to maintain the parallel position by yourself, your shoulder pain might be due to a rotator cuff tear.
Make sure you are not compensating for a torn rotator cuff by elevating the scapula towards your ear to hold the parallel position.
Related: These Exercises Are Key to Developing Great Shoulder Stability
7. Sulcus Test
The sulcus test is used to assess the glenohumeral joint (responsible for connecting the upper extremity to the trunk) for inferior instability due to a laxity of the superior glenohumeral ligament and coracohumeral ligament.
Note: This test is best performed by a trained professional. We would recommend passing on your friendly neighborhood brofessor‘s help for this test.
Steps:
While seated, let your arms hang at your sides.
Taking hold of your wrist or elbow, your practitioner pulls the arm down.
While doing this, the healthcare professional is looking for the appearance of a small divot, or sulcus, at the top of your shoulder joint.
The presence of a sulcus is a sign that your shoulder might be pulling away from the socket, hence indicating shoulder instability.
8. AC Joint Separation
The acromioclavicular (AC) joint is a joint in the shoulder where two bones meet. One of these bones is the collarbone or clavicle. The second bone is a part of the shoulder blade (scapula), which is the big bone behind the shoulder that also forms part of the shoulder joint.
The AC joint is a plane-type synovial joint, which under normal physiological conditions allows only gliding movement. As it also attaches the scapula to the thorax, the AC joint allows an additional range of motion to the scapula and assists in arm movement such as shoulder flexion and abduction.
The AC joint may become separated in a traumatic event like a sports injury or a car accident. The test for an AC joint separation is called the AC joint compression test.
Steps:
While seated, have your partner place one hand on the front of your shoulder and one hand on the back of your shoulder.
They then push their hands together, compressing the AC joint.
If you experience shoulder pain, then the test is positive. Additionally, pain while raising the arm upward and while sleeping are also indications of an AC joint separation.
When to seek medical help?
Usually, shoulder pain is caused by the factors mentioned above and can be fixed at home with rest and ice. You could also bandage it to hold it in place if necessary or use a cuff or elbow support until you see improvement.
But you should not delay getting professional help if you experience heat and tenderness around the joints, shoulder deformity, fever, inability to move your shoulder, lasting bruising, numbness, or pain that persists beyond a few weeks of home treatment.
We do not want to be the article that relates everything to a possible heart attack (or cancer) but if your shoulder pain is intense and sudden and not related to an injury, call 911 immediately. It may be a sign of a stroke.
Do you perform shoulder-specific warmups before a workout? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
5 Protein Myths Debunked
Protein Myths too Many People Believe are True
Protein being the favorite macronutrient for most bodybuilders gets a lot of attention from people who diss the fit lifestyle. A lot is said about our beloved protein which might leave some people confused about if they should include it in their diets.
To set the record straight protein is an essential macronutrient and you can’t cut it out of your diet. If you’re one of those people who is wondering if they should jump on the protein bandwagon, you’ve come to the right place.
Consuming Protein Can Damage the Kidneys
If I get a dollar every time I hear this statement, my lifetime protein supplement supply would be free. Consuming protein can’t damage your kidneys if you don’t already have an underlying kidney or liver disease.
With this said, an excess of everything is bad. Diversify your protein intake between animal and plant sources. If you’re on a high protein diet, you might want to increase your calcium intake as some research suggests it’s possible excess protein intake causes you to pee more calcium out which can affect your bone health.
Protein Only Helps with Muscle Development
Many people flat out dismiss protein-rich food considering them to be bodybuilding food. Protein is one of the three essential macronutrients and cannot be left out of your diet. It helps in supporting a healthy immune system and can regulate blood glucose.
Protein is composed of amino acids which are not only a component of muscle, but also of bone, joint, tendons, ligaments, hair, antibodies, hormones, enzymes and LDL and HDL cholesterol.
You Can’t Meet Your Protein Requirements on a Plant-Based Diet
A vegan diet and lifestyle have met a lot of resistance based on the myth that you can’t meet your daily protein requirement on a plant-based diet. If you’re a vegan, you might have to include a plant-based protein supplement to help you achieve your daily goal.
You can meet your protein requirement on a plant-based diet, but you would need a well-optimized diet plan as most plant foods do not contain the same quantity of protein and essential amino acids as animal products.
Everyone Should Take a Protein Supplement
Protein mostly got associated with bodybuilders with the advent of protein powders. It has since been thought that you can’t build muscles without a protein supplement. This is as far away from the truth as it can be.
To build muscle, you should be consuming one gram of protein for every pound of body weight. This goal can be met by consuming some chicken, eggs, and fish in the day. If you’re not into bodybuilding, your daily recommended protein goal is 0.4 grams of protein per pound of bodyweight which can be met without even trying.
It Doesn’t Matter How or When You Consume Protein
Some people think if you’re having enough amounts of protein, the time of consumption and quality of the protein doesn’t matter. To get optimal results, you need to spread out your protein consumption equally throughout the day.
The source of the protein also plays a major role. Just like us humans, not all proteins are created equal. The protein you get out of chicken is superior to the protein in a chicken burger patty. Different supplement brands also use the protein of different qualities. You should do your research before settling on a supplement or designing a diet.
How much protein do you consume in a day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Foods You Need To Cut Out Of Your Diet Right Now
Abstain From Eating These Food Items On A Diet
As the fitness trend is catching pace, people are understanding the importance of nutrition in their transformation. If you’re working towards your fitness or physique goals, you can’t afford to go wrong with your food and beverage choices.
Some foods have become a major part of our routines and we unconsciously incline towards eating them. These foods tend to slip through the fine cracks of a well-deliberated diet. If you have been following a diet for some time now but can’t see results, you should cut out these items from your diet.
White Bread
Eating white bread can hurt your blood glucose sugar levels. The white bread ranks high on the Glycemic Index (GI) – an index that ranks food based on their effects on blood sugar levels.
Before you dump your white bread and head to the nearest brown bread, make sure it doesn’t list white flour and caramel coloring as the first and second ingredients. Some companies take cheap white bread and stain it with caramel color – the thing used to make Diet Coke brown.
Pre-Made Salads
Some people love going to fast food chains and ordering pre-made salads as they consider it the healthiest option. Many even go to fresh salad parlors and get their meal dressed with millions of sauces, stripping the salad off all its nutritional values.
If you go to a store that offers refrigerated pre-made salads, you should check it’s nutritional info before buying. Some of the pre-made salads have such high caloric content that they are nothing more than fat bombs.
Dried Fruit
Dried fruits are one of the go-to munching snacks for many people. While the dried fruits are full of healthy fats, you should not go overboard with them as fats are harder to burn off as compared to the other two macronutrients.
Some of the dehydrated food can contain added sugar and sulfur to extend its shelf life. The things go from worse to worst as the water is removed from the fruits which can lead to overeating.
Junk Food
If you’re on any kind of nutrition program and schedule, you should cut out junk food from your diet. Pizzas, burgers, fries, ice-cream, or any kind of fried foods can throw you off your schedule.
You should go as far as eliminating processed food from your diet. Processed food is filled with empty calories. If you’re a serious lifter, you need to eat food which will feed your muscles with the essential macros and micronutrients.
Aerated Drinks
There has been an influx of aerated drinks in the market. You can probably buy a soda in the flavor of your liking and have enough new flavors to try every day for a couple of months.
A big number of people have been switching over to diet sodas from the traditional ones in hopes of making healthier choices. The diet sodas have artificial sweeteners in them which have been proven to cause cancer in lab rats.
Artificial sweeteners are 100 times sweeter than the naturally occurring fructose and sucrose which are used in orthodox sodas. So, if you’re craving for a soda (which you shouldn’t), the traditional one would be a better option.
Have you been eating any of these five foods? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Gym Crush: Amanda Cerny
Amanda Cerny: Your Daily Dose of Happiness
If you don’t already follow Amanda on Instagram, you’re missing out on so much. Cerny is arguably one of the funniest girls on the internet. Apart from being funny, Amanda is incredibly hot. Both these features explain her 17.9 million followers on Instagram.
Amanda’s Insta timeline is a mixture of funny videos and exotic photo shoots, both of which keep her fans entertained. Cerny is also a fit chick and you will see her switch between a gym and a dance studio.
So now you know what you’ve been missing out on. Amanda can rock any outfit effortlessly. Apart from being super famous on Instagram, Cerny has a loyal following on YouTube as well.
Cerny started out her career as a Playmate. She was the Playboy Playmate of the Month for October 2011. It was her only Playboy shoot after which she became an internet celebrity. Amanda’s talent has brought her a long way since then.
Amanda started her online journey with Vine. She later switched to Instagram and YouTube after Vine lost its popularity and shut down. Cerny’s growing following has helped her bag a number of sponsorship deals.
Why walk when you can roll? Let Amanda be your motivation to start eating greens. There are no doubts Cerny is serious about her fitness and takes care of her body. Her fitness levels are one of the reasons she has been so consistent with her work.
Breathtaking! Both the scenery and Cerny. Amanda doesn’t limit herself to a studio. She is out in the wild doing her gigs and posing for photo shoots. Posing comes naturally to Amanda.
Amanda is getting it right with the paparazzi stuff. There are only a few other things people like more than a candid picture of their favorite celebrity. Did we mention Amanda works out? Thank you squats.
Amanda is constantly on the road. She travels to new places to get her followers new content and has some fun while doing it. If you have the wanderlust, you should be following her on Instagram.
Amanda isn’t afraid to make new friends, literally. Cerny is constantly thinking outside the box to bring something new to her fans. Using snakes in shoots could be considered taking the prop game to the next level.
This looks like a scene from a Bond movie. We wouldn’t be surprised if we see Amanda Cerny on the silver screen in the near future. She has all the ingredients of becoming a superstar.
All in all, Amanda is the perfect girl. She is incredibly funny, gorgeous and has a stunning body. Follow Cerny on Instagram and YouTube and stay updated with her. We’re sure you’ll love her and her work.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
9 Healthy Habits of Highly Fit People
Healthy Habits of Fitness Enthusiasts
You cannot expect to get in shape (and stay that way) after eating clean and hitting the gym for a week. Fitness is about more than lifting weights and gulping down a protein shake after a workout. It is a lifestyle made up of healthy habits, and only the people who focus on longevity can succeed in the domain.
People who have successfully undergone a physique transformation might follow different training programs and diet plans, but most of them abide by the same fitness principles. Meaning – they might choose different paths, but they are heading towards the same destination in similar vehicles with similar tools.
The best part about these healthy habits is that they are nothing crazy or extreme. You do not need a voodoo doll or light candles at midnight to carve the physique of your dreams. Instead, follow the rituals laid out in this article for a while, and they will soon become second nature.
Unlike your bucket list items, you cannot strike off healthy habits after doing them once as they are aimed at building longevity. Not only will these healthy habits aid in transforming your physique, but they will also help you take control of your life.
Related: Your Transformation Can Never Be Successful Without These 6 Things
8 Healthy Habits To Get in the Best Shape of Your Life
The first thing most people subconsciously think when they see a fit person is, “Wow, that individual is blessed with great genetics.”
Before you fault your forefathers for your beer belly, we want you to forget about genetics for the duration of this article. Fitness is not a game of roulette that only the lucky can champion.
The next time you see a fit person, remind yourself that their physique is the result of their healthy habits and not some DNA lottery. This will be your first step in the fitness lifestyle.
Must Read: Decoding Genetics: Check If You Have Bodybuilding Genetics
Here are the habits fitness enthusiasts swear by:
1. Lift Weights 3+ Times Per Week
A fit lifestyle is like a marathon. Healthy habits add up over time and get you closer to your goals. With every step in the right direction, you get closer to the finish line (or a milestone). But on the other hand, you lose if you stop anywhere in between.
If losing weight is your primary objective, chances are most people will tell you to make cardio your life. While cardio can aid in burning calories, lifting weights can help spike your metabolism. A high metabolic rate ensures that you are burning fat even when you are not physically active.
Training a minimum of three times a week is essential for building and maintaining muscle mass. You do not have to go Arnold Schwarzenegger on your workouts and spend upward of 2 hours in the gym. An intense 45-minute training session is all you need to get in the best shape of your life.
If you are not an aspiring bodybuilder, you should focus on functional training that includes exercises like squats, bench press, deadlifts, farmer’s walk, lunge, good mornings, etc. These lifts assist in building a stronger core and will help you in your daily activities.
Related: How Cardio Impacts Your Gains
2. Load Up On Water
I am not trying to flex, but I literally had to put down my water bottle to write this point.
The human body is made up mostly of water.
Do not believe us?
According to the Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
That is a lot of water if you ask us.
The healthy habit of drinking at least a gallon of water every day helps maintain your body’s fluid balance so that nutrients can be transported throughout the body without a hiccup.
Some benefits of drinking ample water throughout the day include:
Lubricates the joints.
Helps form saliva and mucus.
Delivers oxygen throughout the body.
Boosts skin health and beauty.
Cushions the brain, spinal cord, and other sensitive tissues.
Regulates body temperature.
If you find drinking four liters of water hard and trips to the water cooler a waste of time, it is best to keep a water bottle with you wherever you go. Keeping a water bottle handy can serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
3. MOVE
While working out at least three times a week is important, you cannot solely rely on the one odd hour off training to get you in shape. Use every chance that you get to be physically active. Most fit folks remain active throughout the day by taking walks during lunch, playing tennis on the weekends, or playing tag with their kids.
Many people also make the mistake of weighing themselves too often. Although checking your weight every day can tell you where you are in your weight loss/gain journey, it is not necessarily the best indicator for accessing your fitness and health levels.
Your BMI, energy levels, annual medical check-ups, and how your clothes fit give you a better sense of where you stand in terms of overall health and fitness.
On days you do not hit the gym, make sure you do not turn into a couch potato. Do not get us wrong. You are free to Netflix and Chill on your rest days, but only after you have completed a 15-20 minute LIIT (low-intensity interval training) cardio session.
Related: Fitness Test – 12 Things Every Lifter Should Be Able To Do
4. Eating High-Quality Foods
What is in your cupboards will end up in your tummy. Give away all processed, starchy, and sugary foods and stock your pantry with nothing but whole foods. Prefer locally sourced food when possible.
You should develop a habit of reading food labels before making a purchase. As a rule of thumb, do not buy anything that has something on the ingredient list that you do not understand.
Your healthy eating habits should not be limited to your home. When eating out with friends or family, order the healthiest option available. If you do not find something off the menu, do not hesitate to make a special request or give in to peer pressure and order a burger or pizza. You will be surprised at how accommodating most servers and restaurants want to be.
Also, the healthy habit of eating high-quality meals ensures that you are getting nutrition-rich food. High-quality food might pinch your wallet a little but will pay its dividends in the long run. And as someone once said, “You get what you pay for.”
Remember: Just like eating a piece of cheesecake does not result in an immediate weight gain, eating a salad serving will not instantly make the unwanted pounds melt away.
Related: 10 Budget Muscle Building Foods
5. Sleep at least 8 Hours Every Night
No matter how hard you train in the gym, you will not see results until you give your muscles ample time to recuperate. You break muscle tissue while you are training or performing physically intensive tasks. Your muscles grow back bigger and stronger when you are in deep sleep.
The fitness industry does not need more supplements, lifting accessories, or training programs, but it needs more influencers to talk about the importance of a good night’s sleep.
If you are running on a tight schedule and cannot get eight hours of sleep on a single stretch, make up for it by programming a couple of power naps into your routine.
Must Read: Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
6. Do Not Let Your Cravings Get The Better of You
Many new dieters make the mistake of cutting out their favorite food from their diet all at once. While it is important to limit your food choices, you should not develop a negative relationship with food. Signs of a negative relationship with food include:
You feel guilty about eating your favorite food and focus on clean eating.
Maintaining a long list of foods you can and cannot eat.
You use exercise to “earn” food.
Labeling food “good” or “bad”.
You refuse to eat food outside your home altogether.
Ignore your body’s natural hunger cues.
You have a history of yo-yo dieting or following the latest diet fads.
Your food habits should fuel your overall well-being. Fit people do not let their relationship with food dictate their routines. By balancing your diet and not depriving yourself of your favorite food, you are more likely to stick with your healthy habits in the long term.
Related: Best Way To Create A Bodybuilding Diet For Great Gains
7. Stretch For at least 10 Minutes Every Day Without Fail
By stretching, we do not mean mindlessly rolling around on a ball or roller. During stretching, you should focus on improving your mobility, range of motion, and flexibility.
Different types of stretching techniques:
Dynamic
Static
Ballistic
PNF
Passive
Active stretching
Related: Dynamic Stretching vs Static Stretching: When You Should Do Each
These are the benefits of stretching:
Increases flexibility.
Improves range of motion.
Reduces chances of injury during physically intensive tasks.
Increases blood flow to muscles.
Helps heal and prevent back pain.
Improves your posture.
A stress buster.
Gets you in tune with your body.
Also, being in tune with and understanding your body plays a vital role in building your dream physique. You need to make sure that you are not overexerting yourself in the gym or at work as it can be counterproductive.
Learn to listen to your body. Stop when an exercise feels uncomfortable or when your body needs rest. But at the same time, do not use it as an excuse to skip workouts or go easy during your training routine. Move when you feel lethargic or your body needs more movement.
8. Train Your Mind
Fitness is as much psychological as it is physiological. By training your mind, we do not mean that you should be solving complex math problems every day. Instead, spend 10 minutes every day meditating, practicing gratitude, and focusing on your breathing.
Whether you meditate traditionally or not, some sort of meditation practice is an essential healthy habit to have in your toolbox. If you are not into meditating, find 10-12 minutes of quiet each day. Go for a walk with no music, sit in quiet and think, do some yoga while focusing on your breath or use a meditation or breath work app to help you with the breathing patterns.
Must Read: Next Level Mental Training: Integrating Mindfulness Into Your Bodybuilding Routine For More Gains
9. Consistency
You cannot transform your physique if you are not consistent. You have to be consistent in terms of training, dieting, and recovery to carve your dream body.
Exercise even if you are running late and only have 15 minutes to work out. A short training session is better than nothing. Not skipping a workout and meal can also have psychological benefits and can help keep you motivated.
You should enact structured discipline to make the most of your transformation program. Structured discipline is the method of planning and organizing behaviors based on building long-term, sustainable systems for success in habit-forming. Structured discipline to reinforce healthy habits include:
Start on the right foot:
Stock up on healthy foods and keep them within reach.
Donate food that is not in line with your fitness goals.
Remove barriers to good behavior:
Choose a gym schedule that does not interfere with other important stuff.
Buy comfortable gym shoes and clothes.
Start with exercises you enjoy doing, like bicep curls.
Reward yourself for positive behavior that shapes new healthy habits.
Set a schedule for your workouts and stick to it.
While hot shots of the fitness industry talk about the importance of taking supplements and lifting weights, hardly anyone talks about waking up early.
Waking up early is one of the most important healthy habits, and most successful athletes train first thing in the morning as it is the time when they are beaming with energy.
Also, keep your nutrition, training, and recovery programs simple.
Why is that, you ask?
Because complexity kills consistency.
Remember: Early bird gets the worm – or, in this case, a fit body.
Summing Up
You could gauge the effectiveness of a person’s transformation program based on these nine healthy habits. If an individual cannot lose weight or build muscle mass and their fitness routine lacks two or more of the aforementioned healthy habits, you now know why.
How many of these healthy habits do you follow? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.