Tag: FITNESS
Gym Crush – Hannah Eden
Gym Crush – Hannah Eden
Hannah Eden is a stand-out fitness athlete and is slowly but surely making a mark in the fitness industry. She’s a hybrid athlete and probably is one of the most ripped female athletes in the fitness industry.
Hannah with her gorgeous red hair, and shredded body is setting Instagram on fire. If you don’t already know about Eden, get ready to be blown away by her unique personality and crazy work ethic.
Hannah Eden Fitness
Growing up, Hannah had no interest in fitness or any kind of sporting activities. All of it changed and she started training at the age of 14 when she moved from her homeland England to the USA.
Eden follows a unique way of working out where she combines the elements of CrossFit with regular strength training and bodyweight exercises. Over the years, Hannah has become an elite CrossFit athlete, entrepreneur, and has created a successful career for herself.
Answering Her Calling
When asked about why she does what she does, Hannah says, “I post to inspire others. I want to spread awareness about the importance of fitness, and how incredible things will unfold when you step outside of your comfort zone, believe in yourself and do something with your beautiful life!”
Hannah faced many personal challenges while getting used to the new environment. She made fitness and training her to escape from all the stress. It was at this time Hannah fell in love with iron therapy.
Unique Style
Over the years, Hannah has appeared on the cover of many magazines and publications. She is one of the people who makes fitness and working out in the gym look glamorous. Spreading awareness about the fit lifestyle is easier when you have ambassadors like Hannah Eden.
Eden routinely shares her workouts on her Instagram page for her fans to follow. Her ripped physique is the result of years of intense training. Looking at her workouts will give you a peek into her hardcore work ethic.
Stepping Into The Industry
After deciding she wanted to pursue fitness full-time, she started hosting a fitness program in South Beach, Florida to make a name for herself in the industry. As the fitness program became successful, she started working as a CrossFit coach and athlete.
Hannah is known for staying in photoshoot-ready shape throughout the year. She relies on HIIT workouts in which she uses heavy weights and takes short resting periods between sets.
Making It Count
As cheesy it might sound, Eden is the perfect example of someone who loves what they do and does what they love. Always remember great things comes to the people who are willing to take risks.
Hannah continues to make the most of every situation which comes her way. If you are at a similar stage like when Hannah moved to the US, make sure you step out of your comfort zone. Trying to find a safe corner will only make you feel small and powerless.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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Arnold Classic 2021 Fitness International Results
Missy Truscott wins Fitness at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Missy Truscott who wins the crown in the Fitness division. This is her second-straight victory at the Arnold Classic.
Fitness featured eight of the top competitors in the world, such as Truscott and Ariel Khadr. This was a competition that went right into the night portion with the race being close for the top spot. The prejudging round set up the finals in a big way and it did not disappoint.
The full results have been announced. Check out our full breakdown of the Fitness division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Fitness International Prejudging Report & Analysis
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Best Home Gym Equipment Under $100 (Updated 2021)
Don’t spend a fortune for your top home gym equipment and work on building an at home gym under $100.
While it’s easy to rack up an expensive tab of cardio machines, weight sets, a bench or squat rack, and all the accessories you want, you really don’t have to spend a total fortune to build a good home gym and the best home gym equipment under $100 can seriously benefit you. Whatever money you do spend, however, will pay off in the long run.
As a cheaper option than an expensive gym membership, you not only save money, but have the time and convenience of working out right in your home. This will commit you to working out more and for longer since travel time and convenience are all at your doorstep. You’ll never have to wait for equipment and you are free to do whatever you want, so consider the home gym benefits and make your fitness goals even more of a reality.
We’ve put together a list of the Best Home Gym Equipment Under $100 to give you the best chance at building an at home gym under $100. With the right equipment, you are well on your way to seeing those gains you want from the comfort of your own home.
Best Gym Equipment Under $100 For 2021
Best Resistance Bands For Mobility
Resistance bands are great training tools but can really enhance mobility by giving you better range of motion and slightly better resistance for stretching and certain exercises.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Pros
Great for resistance training to improve strength and mobility work
Maintain tension and improve range of motion for the entire workout
Offer a great range from 2 lbs. to 200 lbs.
Cons
If using around certain objects that are sharp, you need a band guard to protect these bands
Price: $21.90
Best Dumbbell
A dumbbell is a vital piece of equipment for you can work on isolation exercises to fix any muscle imbalances while also adding resistance to those vital compound exercises.
Topeakmart Adjustable Dumbbell Weight Set
Topeakmart Adjustable Dumbbell Weight Set offers a great set of adjustable dumbbells that will save space and money when it comes to your dumbbell needs. Perfect for upper and lower body building exercises, the cement plates and iron bar allow for durability and the utmost quality. Anti-slip grips allow for comfort and safety and the ability to get the best workout possible. Included with this adjustable dumbbell set are four 4.4 lbs. plates, four 3.3 lbs. plates, four 2.8 lbs. plates, 2 bars with grips, and four spinlock collars.
Topeakmart Adjustable Dumbbell Weight Set is perfect for saving space and time. A complete set of adjustable plates, bars, and spinlock collars, you limit your dumbbells to one while still offering a range of weight.
Pros
Adjusting makes this easy to workout
Can add and take off weight for your desired amount
Save money and time with one set of dumbbells
Cons
May be a hassle to have to adjust constantly
May not be enough weight for some
Price: $61.99
Check out our individual review for Topeakmart Adjustable Dumbbell here!
Best Kettlebell
Kettlebells are seriously effective workout tools to work on strength as well as higher intensity workouts to really get the heart rate going and work on shedding fat and building muscle.
ONNIT Kettlebells
Onnit kettlebells can, and will, be the most versatile tool in your gym bag. This new line of kettlebells underwent a major upgrade to be even better than before in efforts to remain on the cutting edge of innovative sports equipment. These kettlebells have a gravity cast for added consistency and durability, an enhanced powder finish grip for no slippage and better workouts, and they are all color-coded for easy accessibility, safety, and efficiency. As a great tool to increase explosive power, strength, and endurance, Onnit kettlebells are a great move for you to make.
ONNIT Kettlebells are made for consistency and durability and work great for any strength and endurance work for all athletes.
Pros
Great quality and grip for overall training and performance needs
Gravity cast works great for durability and color-coded is nice for easy accessibility
Onnit is a reputable and trusted company
Cons
Buying one single kettlebell at a time can get expensive, especially as you increase in strength
Price: Under $100 range from $22.95 (13 lbs.) to $99.95 (62 lbs.)
Best Ab Roller
We all want those six-pack abs and working with an ab roller can give us great core engagement and development as we work to stretch out.
EnterSports Ab Wheel Roller
EnterSports offers a high quality ab wheel to allow for superior stability without causing unrestricted movement. The wheel is 3.2 inches wide and can hold up to 600 lbs. and this superior, stainless steel quality ensures durability, safety, and comfort. As a great tool to strengthen your abs, hips, shoulders, and back, it will decrease low back pain and help improve overall stability.
EnterSports Ab Roller Wheel is a high-quality ab roller wheel that ensures durability, comfort, and stability for a serious core workout.
Pros
The design is top tier and allows for your wrists to remain straight while also really working your abs
Great for all levels and the added bonus of pushup grips
A resistance band make this a great deal
Cons
Some have reported durability concerns with the wheel, in particular the handles
The tension straps may not be strong enough
Price: $22.93
Best Medicine Ball
A medicine ball works great for a host of exercises from upper body, lower body, and core workouts to give you a great burn while also providing for great grip.
SPRI Xerball Medicine Ball
Medicine balls are great tools for all sort of workouts from circuit style to core work and SPRI offers a great selection of medicine balls of varying weights. The dual-handle easy-grip makes rotational exercises easier to do while other circuit style workouts can be performed with a better grip. This is the perfect choice for ab routines, cross upper body patterns, and dynamic lower body drills and includes an exercise guide.
SPRI Dual Grip Medicine Ball works great for a variety of workouts with a great grip and good durability.
Pros
The dual handle design is great for any workout
The variety of weight to choose from allows for your own designed workouts
With the exercise guide as well, this is set at a good price
Cons
The ball itself does tend to get slippery at times so working on a solid grip can be challenging
A strong rubber odor was observed in early uses
Price: $64.11
Best Pull-Up Bar
A pull-up bar is an awesome tool to have for it can attach into any doorway and really work to build lat and core strength while aiding in that great physique.
MUSCOACH Pull-Up Bar
MUSCOACH brings a multi-purpose and ergonomic angle grip to this pull-up bar for maximum muscle engagement and wrist support. The soft and thickened sponge handle allows for solid grip and no slippage and this bar allows for 4 grip positions: normal grip, close grip, wide grip, and hammer grip. The large hook design makes this an easy to assemble bar with no screws to fit in almost any doorway.
MUSCOACH Pull-Up Bar is a solid pull-up bar for muscle engagement and wrist support great for building muscle.
Pros
Convenient and allows for variety in your pull-up/chin-up style workouts
Easy assembly and no screws make this a worthwhile purchase
Cons
It doesn’t fit all doorways and the bar may be too wide for some
Versatility comes into question with chin-ups and the lower stabilization bar
Price: $6.69
Best Jump Rope Set
The best jump rope set will allow you to get a great HIIT or cardio-based workout to build endurance and work to shed unwanted fat.
QuickFit Jump Rope Set
QuickFit brings this two cord jump rope set to the mix which is great for diversifying your workouts. With one weighted cord and one non-weighted cord, they allow you to develop strength, stamina and are built to last. The weighted cord is made from PVC and alloy aluminum handles ensure durability for those rigorous jumping workouts. Work to spice up your fitness routine with this great jump rope product from QuickFit.
QuickFit Jump Rope Set offers a weighted and non-weighted rope for a host of workouts with the utmost durability.
Pros
Two cords offer great diversity for either speed and stamina training or something more strength-based
Built to last, this is a durable and very convenient product
Cons
The weight of each rope is unknown, although that shouldn’t be a big problem
Price: $19.99
Best Resistance Band For Strength
Resistance bands also offer great resistance and are perfect for building strength either for a warm-up or during your workouts to build mind-muscle connection.
Angles90 Resistance Band
These highly resistible and perfectly transportable resistance bands from Angles90 are perfect for all of your workout needs. With the ability to work out your whole upper body with less joint stress, you will enhance muscle development and work to see that desired physique. Angles90 comes with two bands, 20 lbs. and 40 lbs., and four carabiners. The length is adjusted through the handles for convenience to ensure an effective workout with no hassle. Whether at home or on the go, you can see great growth and development with the help of Angles90 resistance bands.
Angles90 Resistance Bands are portable bands great for muscle development and rehab work with effective weight options.
Pros
A quality grip ensures an effective and versatile workout
Easy adjusting through the handle makes workouts convenient and allows you to get the right length
From a company who cares about their consumers at a great price
Cons
Other resistance band sets may include more bands with the amount of weight or resistance closer together which would allow more diversity in your workouts
Price: $24.90
Best Exercise Ball
An exercise ball works great for a host of exercises while also being a stretching tool, making this a multi-functional piece of equipment great for a home gym.
SGQBB Workout Balls Set
This yoga ball set from SGQBB includes a 22-inch anti-burst exercise ball as well as a 10-inch mini Pilates ball. Also included are a yoga strap, stretch bands, and various resistance loops. Designed to support strength building and mobility work, this exercise ball set is ideal for toning, calorie burn, reduced pain, and improved posture. They can hold up to 2,200 lbs. and an exclusive PVC material prevents sudden slipping.
SGQBB Yoga Ball Set is designed for strength building and mobility work with an anti-burst exercise ball and mini Pilates ball.
Pros
A great variety in equipment really allows for diversity in your mobility needs
The larger ball is very useful and has a great grip
Cons
Most of the equipment included is great to have, but the smaller ball is difficult to pump up and may not be as useful for many as originally thought
The pump was also difficult to use
Price: $19.99
Best For Spontaneous Workouts
Sometimes we want to spice up our workouts and having a fun way to come up with spontaneous workouts can keep our training engaging and free from any boredom.
Alexanta Exercise Dice
Alexanta Exercise Dice is great for any workout to add some spontaneity to your routine. A bundle of three exercise dice, 2 orange dice are packed with 24 HIIT workouts and one green dice has 12 unique stretches. A great gift for anyone of all ages, these foam exercise dice won’t damage the floor and will keep you motivated to do more when it comes to your workout routine.
Alexanta Exercise Dice is great for spontaneous workouts with 24 HIIT workouts and 12 unique stretches to keep your workouts interesting.
Pros
Fun way to include both HIIT workouts and stretches into a spontaneous workout to keep things interesting
High quality foam ensures relatively decent durability for this product
Cons
Not for those who cannot perform many HIIT workouts
Price: $26.95
Benefits Of The Best Home Gym Equipment Under $100
Having gym equipment for under $100 can lead to many benefits that you want to see. With the right approach to training, and the best equipment at your disposal, you can see those gains you want most in no time as you seek the best for your gains. Benefits of equipment under $100 include:
Build muscle and aid in your desired physique: With the right strength training equipment, you can work to build muscle and see that shredded aesthetic unfold.
Perfect for warm-ups: Get that body primed and ready to go for whatever workout comes your way.
Enhance recovery: This vital time leads to growth and the right equipment can stretch out and relieve any soreness with the best equipment.
Inexpensive and convenient: The right equipment can be affordable while still high-quality so you never worry about anything breaking or being not worth the money.
Why Having Home Gym Equipment Variety Matters
When it comes to our home gym, variety matters because you want to target your training to fit your specific needs. With equipment perfect for warm-ups, this will get our muscles primed and ready to go for whatever workout comes next. During our workout, we want the best for building strength and while some equipment like treadmills can get expensive, having those tools at affordable prices can still build the muscle and physique we want most. Since recovery is also incredibly important, the right equipment can greatly enhance our gains and lead us to the growth we want most.
How We Choose The Best Home Gym Equipment Under $100
When choosing the best home gym equipment for under $100, we wanted to focus on a number of things to really give you the best products. We first look at what is essential for a good home gym. While having a full set is ideal, there are aspects of a home gym that we want to focus on with certain equipment that can really maximize your gains. We then look at the quality and durability of each product that we choose for you deserve to have a great product working on your behalf. While all these items are under $100, we look at price and how low we can get because the lower the price, the more equipment you can buy to really round out a great home gym.
FAQ Section For The Best Home Gym Equipment Under $100
How do I know which equipment to choose?
Look at your training plan and see which equipment fits well into it. By knowing exactly what you want out of your workouts, you can start to hit those specific needs to see the growth you want most.
With this equipment being inexpensive, is it good quality?
We made it a point to look for equipment that is affordable but that will still help you see those gains you want most.
Can these be used for warm-ups, workouts, and recovery?
This equipment ranges from all the above. Some are great for warming up, some are great for your workouts, and some are great for recovery. The best part is, some are multifunctional for all phases of your training.
Wrap Up
Building your home gym should be fun and inexpensive with the best home gym equipment under $100. You can surround yourself with what you want and what you need for your fitness goals to come to life without having to break the bank. Enjoying a workout in the comfort of your own home can be a great experience and really work to give you the best benefits when it comes to working out and building an at home gym under $100.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Grow Stronger and Hit A PR In 4-Weeks
Steps To Hit A PR In 4-Weeks
Many people join a gym to get bigger and stronger. It’s no secret that to gain muscle mass, you need to be constantly pushing your limits. If you aren’t hitting a PR every four weeks or so, it could be a sign of hitting a plateau.
If you’re reading this article, we’re assuming that you’re encountering an overhead ceiling. Following the steps mentioned below will help you break through the plateau and hit a PR in four weeks.
Set a Goal
Some people confuse PRs (personal record or personal best – PB) with 1RM (One Rep Max). Your personal best can be your 1RM but it can also be the maximum number of reps you can perform with a certain amount of weight.
For instance, your PR goal could be to bench 315lb for one rep or deadlift 225lb for eight reps. Hitting a PR isn’t something which happens randomly. You need to plan and prepare for it in advance.
Think of a PR attempt as an exam. You need to prepare for it on a timeline before you enter the examination hall. Setting a well-defined goal and prepping for it could help you in passing the exam.
Take It Easy On The PR Exercise
Contrary to mainstream thinking, you shouldn’t push too hard on the main exercise while prepping for the PR. Most of the times, weaker secondary (helping) muscles are what keep you from hitting a PR.
Performing more difficult versions of the lifts can help you gain strength for the main exercise. For example, if you want to hit a PR on the squats, performing front squats can prime you by reinforcing an aspect of technique which carries over to the main lift.
In the 4 weeks leading up to the PR attempt, you should perform the main exercise only as a warm-up lift so that your working muscles don’t get too tensed up. Doing other versions can dial in the technique and help you crush your PR.
When you’re looking to hit a PR, you generally want your muscles to be tighter and movements to be explosive. You can achieve tightness and explosiveness by using variations like pause squats, deficit deadlifts, etc.
Use Primer Sets
Primer sets are the sets which you perform before attempting the PR. The primer sets help you in getting in the groove and get your muscles warmed up and ready to go for the set you had been working so hard for for the last four weeks.
Pro tip – Don’t save the primer sets for the D-day. Perform the primer sets for the entire fourth week (without attempting the PR) so your muscles are used to lifting the weights, and you establish a mind-muscle connection.
Primer sets are an incredibly effective way of getting you in the zone for your PR. Performing the primer sets with great form and explosiveness can boost confidence and wake up high threshold motor units to get you ready for your working sets.
What is your bench press PR? 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
Big Ramy’s Top 10 Training Tips
No one hits the gym hoping for mediocre results.
You go in wanting to get the maximum benefit out of every workout. Here are 10 training tips, courtesy of Mr. Olympia Big Ramy, so you can get the greatest benefit from every one of your workouts.
Tip #1 – Warm up with cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up before training. This facilitates blood flow to the muscles and helps prevent injury.
Tip #2 – Listen to music
The right music playlist can help you get fired up for a big lift and keep you motivated during a brutal workout. I personally like to listen to rock and heavy metal when I’m training. You’ll find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set goals
Setting goals helps trigger positive new behaviors and helps keep you focused. I always set goals for myself to ensure I am getting stronger and making progress. Setting goals like adding 30lbs to your bench press in 12 weeks is a good way to ensure that you keep making progress and stay motivated.
Tip #4 – Remember to train your legs
Legs are the largest and strongest muscle group in your body. Because of this, squats, deadlifts and other heavy leg exercises will release massive amounts of testosterone, IGF-1 and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to free weights
Even though modern gyms are full of complex, high-tech machines, they will not build a solid foundation of muscle mass the same way that free weights will. Dumbbells, barbells, and kettlebells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential bodybuilding tips is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try developing a night time routine or try a natural sleep supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change is good
It’s good to change up the way you’re doing exercises in the gym (stance, grip, angles, sets/reps, technique, etc.). You’ll always do the basics exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a coach/training partner
The biggest improvements in my physique occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel your workouts
Eat protein before and after you weight train. Protein consumed 60-90 minutes before you train will help induce a muscle-building effect from the training stimulus. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate — and creatine if you decide to take that.
Tip #10 – Use a good pre workout supplement
A well formulated pre-workout supplement will turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. Give it a try, I use it before every workout!
Wrap Up
Big Ramy knows exactly what is required to maximize his training and performance. These 10 tips can greatly influence your gains so you see that massive strength and size like Mr. Olympia himself.
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 Big Ramy Instagram
How Banded Rows Work For Muscle Growth & Rehab
Banded rows can work to aid in growth and recovery by acting as a versatile exercise.
We all know those massive lifts that work to strengthen our back and aid in shoulder development, but other exercises, like banded rows, may be overlooked for they aren’t as massive. While dumbbell rows or cable rows, or any real pulling motion for that matter, can greatly affect your gains, it should be said that you want a quality workout to see that back growth you want most. Banded rows use resistance bands which are great tools when looking to optimize growth and recovery and while this exercise may not seem as beneficial, banded rows can do you some good.
By working with resistance bands, you give yourself a great chance to build muscle and improve your range of motion by working both flexibility and mobility. Building better mind-muscle connection also allows for more effective gains and the ability to get your body in sync with your mind. Great tools to use for pre-, mid- or post-workout routines, you can’t go wrong with a great set of resistance bands.
Let’s take a look at banded rows and see what this exercise is all about. From what it is, to muscles worked, the benefits around it, and how to perform it, this exercise can greatly affect your health and performance by maximizing training and performance.
What Are Banded Rows?
Banded rows are a great exercise using resistance bands as opposed to free weights to work for a number of benefits including scapular retraction, shoulder rotation, shoulder extension, and all around better posterior movements. Working to train your shoulders and upper back, the benefit of using resistance bands can greatly affect all that you do when it comes to both growth and recovery (1), working those muscles for increased hypertrophy, while also providing light enough weight if you choose to work for more rehab.
Muscles Worked
When it comes to the banded row exercise, many upper body muscles will see work done as you look progress in terms of training and performance. Your rear delts and rhomboids will help with any and all things related to your shoulders and your lats will feel a nice burn being a larger muscle. Given it is a pulling movement, your biceps may get some work done and your abs will be necessary to keep you grounded and stable during the movement.
Benefits Of Banded Rows
Banded rows may seem not worthy of taking your time in the gym but when it comes down to it, you need all the variety you can get. Performing the same old workouts just gets boring and can be so monotonous. Looking to those exercises that can add diversity while still aiding in growth and gains should not be overlooked by what you think their image is.
Benefits of banded rows include:
Stronger back: Working your back will be only increase growth for any pulling movement or big lift that comes along (2).
Better shoulder development: With your shoulders acting as principal movers for this exercise, they will see some development as you look build good strength and size.
Protect against injury: If a muscle group or certain spot feels weak, using banded rows can work to protect an unfortunate injury that may arise.
Help with rehab: For those looking to perform lighter movements as a part of a rehab routine, look into resistance bands (3).
Add variety: Putting this exercise into your routine can add nice variety to your workouts so you see the gains you want most without the boredom.
How To Perform Them
Here are the steps for performing the banded rows:
Place the resistance band around a fixed point and either sit on the floor or stand.
Holding the handles in front of you, set yourself into an athletic position and engage your core and lats.
When ready, pull the bands towards your body, really giving a squeeze as you get closer.
Slowly return to the starting position, maintaining a good posture and engaged core.
Repeat for your desired number of reps.
If seated, another option is to wrap the band around your feet and perform the same movement as above.
Featured Resistance Bands For Banded Rows
When it comes to this exercise in the banded rows, having quality resistance bands can greatly influence all your gains, especially a set that can work for both muscle growth and rehab (4). While exercise equipment like dumbbells, kettlebells, and barbells can certainly increase strength, and others like foam rollers can work to better your recovery, it’s important to know that resistance bands can do both and should not be overlooked as an effective tool.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $21.90
Check out our list of the Best Resistance Bands for more great growth and recovery products!
Wrap Up
Banded rows may seem unnecessary but for those looking to add in an exercise that can work both growth and recovery gains, this is it. What banded rows can do are really work for your benefit by working to strengthen your back, provide for better shoulder development, and offer a nice recovery exercise if need be. A quality set of resistance bands is worth the money so definitely look into investing in a set as you look to take your workouts to the next level.
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
Lopes, J.; Machado, A.; Micheletti, J.; Almeida, A.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Fenwick, C.; Brown, S.; McGill, S. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Iversen, V.; Vasseljen, O.; Mork, P.; Gismervik, S.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Bergquist, R.; Iversen, V.; Mork, P.; Fimland, M. (2018). “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights”. (source)
Lose 10lbs Within a Month Using This Cardio Technique
The Best Cardio Technique For Losing 10lbs In A Month
Many people quit the fit lifestyle when they can’t seem to lose weight even after hitting the gym for a couple of months. There are a few reasons for their inability to lose weight of which unawareness of the right techniques is the biggest one.
In this article, we’ll be presenting a cardio technique which can be followed by beginners and pros alike to lose 10lbs of fat within a month. You can perform this technique if your gym has limited cardio equipment or even if you don’t have a gym membership.
Pre-Requisite – Diet
Before we begin, you need to have a customized diet plan in place to see the desired results. You need to be on a calorie-deficit diet plan if you’re looking to lose weight. A calorie deficit diet means that you’ll be expending more calories than you eat.
Your daily caloric intake should be made up of 40% carbs, 30% protein, and 30% fats. You’re setting yourself up for failure if you’re relying solely on cardio to lose weight and not following a customized diet plan.
If you want to lose 1lb of weight every week, you should reduce 500 calories from your existing daily calorie intake. We don’t recommend shaving off more than 1,000 calories from your diet in a single week.
Different Cardio
In this technique, you’ll be performing cardio twice a day. Don’t worry, you don’t need any fancy equipment (or any machines at all) while following this system. The two cardio sessions would consist of –
LISS – First Workout
LISS or Low-Intensity Steady State cardio is a form of cardio exercise where you maintain the same low-intensity cardio pace for a set amount of time. The LISS cardio session is to be done first thing in the morning after waking up, and on an empty stomach.
The low-intensity steady-state cardio is a form of aerobic exercise where your body uses oxygen as a form of energy to burn fat. Some examples of LISS are road biking a walk in the park or on the treadmill, swimming.
Your LISS cardio session would range between 30-45 minutes. If you’re a beginner, LISS is a great way of building up your fitness level. Adding LISS to your fitness routine can help your body metabolize fat.
HIIT – Second Workout
Your second cardio session should be HIIT (high-intensity interval training). You need to do the HIIT workout in the evening, ideally after your weight training workout. In a HIIT workout, you focus on quick bursts of high-intensity cardio followed by a rest period.
An example of a HIIT workout is – sprinting all-out for 30 seconds, followed by a short period of rest or walking before sprinting again. This cycle of work-rest periods is repeated for 10-15 minutes.
HIIT is an anaerobic exercise and uses the stored ATP and glucose in your body as fuel to burn fat. Performing the HIIT after the LISS workout will help you in burning the metabolized fat.
Each of the cardio techniques has its benefits. Using both of them in your training program will help you get the best results.
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How often do you do cardio?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Monster Leg Workout With Klaus Myren Riis
Check out this mean but effective leg workout from bodybuilding pro Klaus Myren Riis.
Leg day. We all know we need it, but too often we make an excuse and jump over to the bench press. It’s easy to spot who in the gym has skipped a leg day (or two), and for those of us who take pride in working out our legs, sometimes we find ourselves struggling for diversity. Some people argue the basics work best and that going back to fundamental movements and exercises will increase muscle growth. Others preach more complex workouts to target many muscles at once to promote big gains. But which one is best?
Professional bodybuilder Klaus Myren Riis says that the basics are just as effective as anything else. As a coach, fitness instructor, and personal trainer, Riis has helped so many people find their niche and see those big gains they thought would never come. Starting out as a fitness model and partaking in fitness competitions, Riis became known for his generosity and knowledge by those looking for guidance when it came to their own health and fitness. As Denmark’s first professional bodybuilder, he has competed in many different competitions and amassed a large following.
His work as a coach and personal trainer has done wonders for so many looking to progress in their own lives. He has helped so many competitors on the national and international level as coach of Team Riis Physiques take home the top prize and his 18 years of experience has given him great clout amongst fitness enthusiasts and athletes seeking a healthier lifestyle.
As a spokesmodel for health and fitness, he loves traveling the world and meeting fans from his massive social media following. For Riis, “Being fit, working out, and living a healthy lifestyle is what I love and live for. It has gotten me to experience different, exciting and challenging jobs and activities all around the world.”
This basic but effective leg day workout is a great way to improve your overall performance and see huge muscle growth. Give this routine a try and take advice from one of the best in the business.
Leg Extensions
Leg extensions are great for targeting the quads and are considered an open chain kinetic exercise, meaning the chain of movement is open and your legs are free to move. A strong quad can have great benefits to strengthen key attachments at the knee joint (1).
How to: Place your hands on the bar and your knees will be on the pad at 90 degrees. Lift your legs until they are extended straight, but do not lock them out. As you lower your legs, exhale to the starting position.
Total: 4 set of 15 reps each. On the last set, do 10 reps, drop the weight, do 10 more reps, drop the weight again, and do 10 more reps plus 10 partial reps.
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Seated Leg Curls
Seated leg curls are a great hamstring exercise that move the weight through the knee. At the starting position, your hamstrings are relatively stretched, but as the weight starts to move, they contract to move the weight. The longer the muscle length, the more resistance can be applied to the muscle.
How to: Your back will be against the pad and your thighs under the leg pad. Your legs will be fully extended out in front of you and parallel to the starting position. Bending your knee, begin to lower your legs to a 90-degree angle. After a slight pause, raise your legs to the starting position.
Total: 4 sets of 10 reps. With each set, do 10 reps leaning forward off the back pad and 10 reps leaning back.
Good Old Squats
The squat is a great leg exercise that many of us already incorporate into our leg day. Squats can strengthen your core which provides benefits to posture and can increase balance. By strengthening the muscle of your lower body, squats will allow for better execution of full body movements to reduce the risk of injury (2).
How to: Place the bar just below shoulder height and rest it on the top of your back. Your feet should be slightly wider than shoulder width apart. Lower so your hips are below your knees and on the way up, drive through your feet and push your hips back to the starting position.
Total: 10 sets of 10 reps pyramiding up in weight on each set.
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Sissy Squats
Sissy Squats are an underutilized exercise and a great way to supplement a quad exercise because they don’t put excessive pressure on your joints. These are great for those with a bulge in the back of the thighs because they work out your quads without any involvement from the glutes or hamstrings.
How to: With your feet slightly closer than shoulder-width apart, maintain a flat back and tight core and sit back as if a chair was under you. Maintain a constant breathe and stay moving at a gradual speed.
Total: 4 sets of 15 reps.
Lunges
Lunges are great quad builders with the added benefits of strengthening your knees and increasing high leg muscle activity (3) while toning your glutes. They can also increase hip flexibility, core strength, and improve balance.
How to: Maintaining a tight core, step one foot forward slightly off center and bend to the ground. Alternate each leg and do so in a continuous movement.
Total: 4 sets of 30 reps.
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Tips From Riis
Too often does Riis see people in the gym not pushing themselves, either by texting or talking on the phone and not going back to the BASICS. A lot of influencers on social media will try and make money by inventing new, complex ways to work out, but all you need are the basics to see big gains. If you push yourself to your limit, your legs will be trembling and burning and you will feel the effect of this monster leg workout.
Instead of relying on hashtags like beastmode, nodaysoff, or workhard to get you there, use correct form to maximize intensity and these basic workouts will prove to be more than effective. Riis says, “You can’t sculpt something if there’s no clay on there to begin with”, and he could not be more right. Rely on the basics for foundational strength and let your hard work show by the effort you put in.
Instead of excuses year after year, build muscle faster and more efficient by pushing your limits and having fun doing so. Try this monster leg workout for big gains and take advantage of this amazing advice from an all-time pro and champion coach in Klaus Myren Riis.
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 Klaus Myren Rys Instagram
References
Journal of Orthopaedic & Sports Physical Therapy (2014). “Knee Pain: Safely Strengthening Your Thigh Muscles“. (source)
Case, Marcus J.; Downey, Darcy L.; Knudson, Duane V. (2020). “Barbell Squat Relative Strength as an Identifier for Lower Extremity Injury in Collegiate Athletes”. (source)
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2012). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
How Many Days A Week Should You Train?
This Is How Often You Should Be Hitting The Gym
Most people who join a gym are curious to know how many days a week should they train to build muscle mass or lose fat. Your workout program should be designed in a way that you’re not overtraining. You should also make sure you’re not leaving any stoned unturned to ignite muscle growth.
There are a lot of factors which go into designing a training split. We’ll take you through some of the factors to determine how often you should be hitting the iron paradise. By the end of this article, you’ll have all your questions answered.
Beginner – 5 Days
In this article, we’ll break down the number of days you should be working out based on your current stage and goals. You need to keep in mind the frequency of your workouts will often change depending on your expertise level.
When you’re a rookie, you shouldn’t rush into lifting weights. Your primary goal should be to learn about the basic exercises and the correct form of performing them. As you start going to the gym, you should train five days a week for at least the first month.
Even when you’re training five or lesser number of days a week, you shouldn’t take two days off in a row. Plan your program so the first rest day is mid-week and the second is on the weekend.
Intermediate – 6 Days
Once you’ve learned all the basic exercises and feel comfortable training with weights, you should switch to training six days a week. In the intermediate phase, your goal should be to build a solid foundation. You should be training one muscle group a day in the intermediate phase.
Make compound movements a big part of your training and focus on improving your strength, stamina, and agility. Of all the stages, the intermediate phase can feel the least exciting. But rest assured, you’ll soon be reaping rewards for the hard work you put in in this stage.
Another thing you need to remember is that there are no ideal rest days in the fit lifestyle. On your rest days, you’ll be going out for a jog or working on the cardio equipment for 30-45 minutes depending on your goals.
Advanced – 5 Days
After you’ve been training for 1-1.5 years and are well versed with the advanced training principles, and systems, you step onto the advanced stage. In the advanced stage, you should be performing double-muscle workouts. In the advanced stage, you should train your weak muscles twice a week to fix muscle imbalances.
Some people forget you don’t build muscles in the gym. You break down your muscle tissues while you’re training. Muscles re-grow bigger and stronger while you’re resting outside the gym. As you progress, you’ll be spending lesser amounts of time in the gym.
Prepping For Competition – 4-5 Days
If you’re planning to compete in a bodybuilding show, the number of days you’ll be training will greatly depend on your current conditioning. As you get closer to your competition and especially in the last month, most of the adjustments will be made in the diet. You reduce the number of training sessions from your program as you inch closer to the D-day to reduce the chances of an injury.
In the best-case scenario, you should be going from an advanced stage to the contest prep stage. You could jump from intermediate to prepping but it would mean the odds of winning the show would not be in your favor.
How many days a week do you train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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