Tag: FITNESS
How Sadik Hadzovic Gets Results With Supersets, Nutrition & Supplementation
Pro bodybuilder and Cellucor athlete, Sadik Hadzovic, is a 4X World Champion. He’s known for his legendary results on stage, and owes his success to his approach on training and nutrition.
Using Cellucor supplements for almost a decade, Sadik fuels with only the best to power his workouts and performance. From supersets to nutrition, Sadik shares his tips on how to get those next level results!
About Sadik Hadzovic
Sadik was born in Bosnia to hard-working parents who wanted the best for him. Their strict, no-nonsense approach fueled his work ethic and led him on a weightlifting journey he fell in love with.
As a scrawny teenager who lacked confidence, he used lifting as a place of comfort. He went from being skinny and underweight to packing on muscle and developing a shredded, sculpted physique. He began competing in the Men’s Physique Division and saw great results at events like the 2012 NPC Metropolitan Championships and the 2012 NPC Junior USA Championships. At age 25, he earned his pro card and was well on his way to becoming an accomplished IFBB athlete.
Sadik is now a recognized bodybuilder and international fitness personality. He’s been featured in dozens of fitness magazines and holds multiple bodybuilding titles. A few of his accomplishments include:
4X World Champion — Arnold Classic, New York Pro, Tampa Pro, and Sarasota Pro
2-time Mr. Olympia Runner-Up
Division Champion in both Men’s and Classic Physique.
As a Cellucor athlete, he uses his platform to promote the supplements that fueled his results for almost a decade.
Below you can find the stats for Sadik Hadzovic:
Full Name: Sadik Hadzovic
Weight
Height
Date Of Birth
185-195 lbs.
5’11’’
06/08/1987
Division
Era
Nationality
Men’s & Classic Physique
2010
Bosnian
Sadik Hadzovic Superset Workout
Sadik uses fast-paced supersets to intensify his workouts and allow him to focus on volume. This means you can get real results in less time without spending hours in the gym.
Superset Chest Workout
Superset #1
Incline Dumbbell Fly: 4 sets, 12 reps
Barbell Flat Press: 4 sets, 8-12 reps
Superset #2
Standing Landmine Press: 4 sets, 12 reps
Modified Cable Fly: 4 sets, 12 reps
Superset #3
Medicine Ball Pushup: 3 sets, 12-15 reps
Bodyweight Dips: 3 sets, 12-15 reps
Sadik Hadzovic Nutrition Tips
When it comes to nutrition, Sadik’s all about Lean Bulking — getting key macronutrients for building muscle while maintaining a lean physique.
To kickstart his day, Sadik’s breakfast is well over 500 calories. And for a post-workout meal, he focuses on protein for muscle repair, and carbs to replenish those lost glycogen stores.
Now when it comes to eating at night, there’s a common misconception that it causes weight gain. This leads to avoiding certain macros, such as carbs or fats. But Sadik takes a different approach. He includes healthy fats, carbs, and plenty of protein for that final meal. Increasing those fats allows the slow release of protein throughout the night to recover while you sleep.
Some key foods Sadik includes in his diet are eggs, egg whites, chicken breasts, flank steak, grits, Jasmin rice, bagels, oatmeal, and potatoes.
Cellucor Supplements With Sadik Hadzovic
As a Cellucor athlete, Sadik is excited to promote the products he’s personally taken for almost a decade. Formulated with ingredients that are tested in the lab and proven in the gym, Cellucor’s products give you the fuel to train harder, go farther, and take your results to the next level!
Here are a few supplements to include in your training and nutrition program:
Cellucor Alpha Amino BCAA
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery sports drink powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your post-training recovery to elevate your performance.
C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Formulated to fuel your ultimate workout, C4 Ultimate Pre-Workout powers your training with explosive energy, powerful performance, muscular endurance, and extreme focus.
Cellucor Whey Sport Protein
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor Whey Sport Protein is that all-in-one post-workout solution. It’s the go-to for those seeking a delicious high-quality protein powder with added ingredients for strength & performance. And with a NSF-Certified for Sport certification, Whey Sport is the choice you know you can trust.
Wrap Up
Sadik Hadzovic is a professional bodybuilder known for his legendary results and work ethic. Whether he’s bulking up or getting shredded, Sadik powers his performance with only the best training, nutrition, and supplementation. And as a Cellucor Athlete, he’s excited to promote the products that fueled his fitness journey.
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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.
*Images courtesy of Cellucor
10 Gym Terms Every Beginner Needs To Know
The Common Gym Terms Everyone Should Know
Whenever you begin something new, there are some jargons which the experienced use that can make you feel out of place. The jargons can make you feel like everyone is in on the joke, except you.
Learning the common terms can make you sound like a pro from the first day. As someone once said, fake it until you make it. Add these terms to your dictionary and impress people around you with your knowledge.
Gym Bro
A gym bro is a guy who thinks he knows everything about bodybuilding, nutrition, supplementation and all that has to do with training. The catch is that none of his knowledge is backed by science. Use this term carefully while addressing someone as they might find it disrespectful.
Macros
Macronutrients are one of the most used words in the fitness nutrition world. Macros constitute the carbohydrates, protein, and fats in a diet. Micronutrients are their counterpart and include all the vitamins and minerals.
Supersets / Drop-sets
Supersets and drop-sets are a couple of advanced training techniques. In supersets, you perform two different exercises back to back without any rest in between. Drop-sets include performing two sets of the same exercise. In a drop-set, you drop down the weight after the first set and complete the same number of reps as the first set without stopping for rest.
Circuits
In a circuit training workout, you perform a “round” of exercises. For example, in a bodyweight circuit workout, one round would consist of 10 pushups, 10 squats, 5 burpees, and 10 lunges, all done without any rest in between the exercises.
HIIT
High-Intensity Interval Training (HIIT) consists of tough, quick, intense bursts of exercise, followed by short recovery periods. The HIIT workouts are meant to keep your heart rate up and are great for burning fat.
LISS
Low-Intensity Steady State (LISS) refers to the kind of cardio where you maintain a set pace at a moderate intensity. A long run, a walk on a treadmill or a bike ride are some examples of LISS.
DOMS
DOMS stands for delayed onset muscle soreness which is the pain you feel in your muscles a day or two after an intense workout. The soreness and pain you feel from DOMS comes from the chemicals that set off pain receptors during the repair process
TuT
As the name implies, time under tension (TuT) refers to the amount of time your muscles are under tension during an exercise. You can lower the TuT by fastening up the tempo of your reps or increase the TuT by slowing down the reps.
GVT
GVT or German Volume Training is a tried and tested training program. It includes doing ten sets of the same exercise for ten reps. The GVT program is known to build size and conditioning.
Aerobic – Anaerobic Exercises
In aerobic exercises, your body uses oxygen as a source of fuel which can keep your body going for extended times. On the other hand, anaerobic exercises are short intervals of work which improve speed and power. In the anaerobic exercises, the muscles use glucose and ATP as a source of energy.
Which of these words do you use the most? 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
Improve Hip Mobility to Boost Lower Body Power
Improve Hip Mobility to Boost Lower Body Power
The best way to boost results on squats, leg presses, and every lower body movement is to improve hip mobility. Most guys know that, but few invest the time in this area that can produce a huge return on investment.
Many of us cannot execute a proper squatting motion. It’s not because we don’t understand the mechanics; we likely learned it as a teenager and can go online if we need a refresher course. It’s because our hips have become locked down from our modern sedentary culture, where we spend much of our time sitting at desks or behind a steering wheel.
The result is a tight, inflexible body that will lead to injury, to say nothing of poor results in the weight room. When your hip flexors are locked up the body shuts down the glutes and makes the hamstrings less efficient. Tight hamstrings are a product of tight hips, which are a product of inactivated glutes. That’s one reason hamstring strains and lower back pain are so commonplace.
To get the most out of our lower body routines– and to avoid injury – we want to work on opening our hips, counteracting the forces of everyday life. Studies suggest it’s possible to do that and reduce the risk of injuries.
These eight moves, which open and stretch the hips, can be used as an active warm-up, especially during a leg day, or a standalone workout, perhaps on a recovery day. Either way, if you perform this workout twice a week, you’ll improve your hip mobility and stability, making your lower body lifts more effective.
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the hips and glutes.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 sec. rest between sets.
Hip Internal Rotations
What it does: This move provides an effective stretch of the hips.
How to do it: Lie on your side with hips and knees bent 90 degrees. While keeping the bottom knee stationary, rotate your top leg into the air. Your top heel remains in contact with the bottom heel. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the hips and quads.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Drop Lunge
What it does: This move stretches the outsides of your hips.
How to do it: From a standing position, arms at your sides, reach one foot behind and across your other foot. Square your hips and sit in a squatting position. Push through your hip to stand up. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Leg Cradle
What it does: This is another effective move to stretch the outsides of your hips.
How to do it: From a standing position, arms at your sides, lift one foot off the ground, and squat with your other leg. Grab below your lifted knee with the same-side hand and under your ankle with the opposite hand. Extend the standing leg and pull the opposite knee up and across your body, feeling a stretch in the outside of your hip. Return to starting position. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Knee Hugs
What it does: This simple move stretches the hip flexors, as well as your hamstrings and glutes.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 2 sets of 10 reps (per side) with 30 sec. rest between sets.
Lateral Bound
Why: This builds explosive lateral power from your hips.
How: Stand balanced on your left leg with your right foot off the ground. Squat slightly with your left leg, then use that leg and glute to jump laterally. Extend the hip and land on the opposite leg only, maintaining your balance. Hold for a three count and repeat to the other side.
Prescription: 2 sets of 10 reps (per side) with 30 sec. rest between sets.
Wall Holds
Why: This move is a great hip stretch and a good test of how well you can maintain proper posture for squatting and everyday movement, keeping shoulders, hips, knees, and ankles in a straight line.
How: From a standing position, lean forward with your hands on a wall. Lift one knee and foot toward the wall. Hold this position for 30 seconds.
Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
How To Build Muscle On The Keto Diet
This popular diet is best known for weight loss, but how does one build muscle when on keto?
The ketogenic diet, or keto for short, is a popular and great way for those looking to lose weight to achieve this. But a common misconception is that it is hard to build muscle since weight loss is the main goal. However, it is more than possible to build that valuable muscle on keto and it just takes knowing exactly what to do and how to properly do it to see those gains you want most. With the right approach, it is entirely possible to see those bodybuilding gains unfold while still sticking to the keto diet.
Let’s take a look at the keto diet and see just how to build muscle while on it. The keto diet can work wonders for weight loss and for those bodybuilders looking to sculpt their physique, this may be a great way for you to see progress while still packing on that vital lean muscle.
What Is The Keto Diet?
The keto diet, short for ketogenic diet, is a low carb and high fat diet used my many to lose weight, as well as provide for some other health benefits as well. How this works is you drastically lower your carb intake and consume some protein but majority fats. This will then kick your body into ketosis, a metabolic state (1).
What ketosis does is it takes fat to use as fuel. Since your body is depleted of its access to carbs or glucose, it compensates by using fat, thus burning fat and aiding in your weight loss progress. Where part of the debate lies is that to build muscle you need carbs and by losing weight, people associate that with losing hard earned muscle as well. But with the keto diet, you can still build muscle and see that sculpted and shredded physique take effect.
Building Muscle On Keto
When it comes to building muscle on keto, there are a number of factors to consider in order to see the growth you want most. Let’s take a look at some of the best ways to build muscle on the ketogenic diet.
Figure Out The Right Caloric Intake
Looking into how many calories you need in the day can greatly affect how you build muscle. We all know to lose weight, you need more calories out than you take in. But to build muscle, you need to make sure you get an adequate amount of calories in order to build and keep on existing muscle on. With factors like age, weight, sex, and activity level all playing a role, figuring out your ideal caloric number can set you up for knowing just how many you need in a day and how many calories to play with for each meal.
Track Your Macros
Tracking the amount of macronutrients you consume may seem daunting, but it is imperative as there are certain numbers to hit so you stay in ketosis. When it comes to carbs, this means around 50 grams or fewer carbs consumed to stay in ketosis (2). Placing carbs around your workouts is a good idea for this can be a strategic way to fuel workouts and stay in ketosis.
When it comes to protein, be sure to include this with every meal. Too much protein in one sitting can throw your routine around and potentially decrease the amount of ketones you have, thus kicking you out of ketosis. But since protein is essential for muscle growth, having enough protein in your diet is of the utmost importance (3).
For your fat intake, calculating how much you need will prove to be beneficial for each meal will be easier to tell just how much you need to stay in ketosis. This is a fine line to play with in order to build muscle but this is where training comes into the picture.
Focus On Strength Training
When it comes to your training, be sure to focus on strength training, and lower reps with heavier weight can prove to be beneficial in the long run. This will also stimulate muscle growth and hypertrophy so a well-planned muscle building program ensures you pack on that lean muscle while keeping it on even in ketosis. With consistent resistance training, you encourage muscle growth and those bodybuilding goals so you hit all those marks you want (4).
Featured Supplement For Keto Muscle Building
The right supplements can have great effect on our gains and knowing which ones to take will prove worthwhile for our progress. While we all know the staples being protein powders, pre-workouts, BCAAs, and fat burners, there are those unique supplements out there to work wonders for all our gains.
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced SLIN is a unique and powerful supplement designed to take carbs and put them into muscle. Using an insulin mimetic, this supplement shuttles the carbs you eat and puts them into your muscles instead of being stored as fat. With amazing and versatile ingredients, SLIN is a top tier product perfect for those on keto who want to take those carbs and get rid of them quickly. SLIN will increase fat loss but keep on muscle so all those desired physique goals are easily met.
Price: $35.99
Wrap Up
For those looking to build muscle on the ketogenic diet, it does take some careful planning so you see all those desired changes you want most. It is important to take your caloric intake into account, as well as properly tracking your macros so you see all those desired gains unfold. For training, focusing on resistance training can prove to be the key to building muscle as lifting heavier weights can greatly influence growth and lead to increased hypertrophy. Building muscle on the ketogenic diet is possible, it just takes careful planning, a good training routine, and proper supplementation to help get there.
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
O’Neill, B.; Raggi, P. (2020). “The ketogenic diet: Pros and cons”. (source)
Campos, M. (2020). “Ketogenic diet: Is the ultimate low-carb diet good for you?”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
How Chul Soon Hwang Works Out For A Classic & Chiseled Physique
This workout from Chul Soon is one to give you a great classic physique.
Chul Soon Hwang is a Korean Bodybuilder with a chiseled physique that gives him the classic, old school look. As a successful bodybuilder winning numerous contests, he has also appeared in commercials and TV shows and is a national and international sensation.
When it comes to our workouts and the inspiration we need to see a shredded and classic physique we will love, we need to look to bodybuilders and professional athletes who have done these workouts before. They are living proof of what can happen when you put your mind to it for they’ve done all these workouts before. With so many websites and influencers claiming to know exactly what works, looking to those professional bodybuilders for advice will prove worthwhile for all your gains.
Chul Soon Hwang has made a name for himself both at home and abroad and this classic, old school physique reminds those bodybuilding fans of the older days when that massive aesthetic was chiseled and beyond defined.
Full Name: Chul Soon Hwang
Weight
Height
Date Of Birth
215-225 lbs.
5’10’’
09/01/1983
Profession
Era
Nationality
Bodybuilder, Celebrity Personal Trainer, Fitness Model
2010
Korean
As someone who understands the importance of nutrition and training, Chul works hard to stay in those strict guidelines, but enjoys diversifying things so they stay interesting. That old school physique is cool and one to certainly envy and this workout from Chul can get you on your way to that chiseled aesthetic.
About Chul Soon Hwang
Chul began weightlifting at a young age for the main reason of respect. He wanted those around him to see him as something admirable. At first, his long training sessions of nearly 2-3 hours were not as efficient as they could have been. Once he realized this, Chul began to follow a structured workout program, focused on his diet, and changed his mindset so he could see the gains he wanted most.
Once that physique began to take shape, he started competed in bodybuilding competitions and shows, and would soon become a well-known force, working as a celebrity personal trainer and appearing in commercials, magazines, and TV shows. Using his platform, Chul seeks to better the lives of those around him and inspire others to get as big and defined as they want.
Chul Soon Hwang Training Routine
When it comes to his training, Chul focuses on compound movements to work many muscle groups and save time. His exercises reflect those of the Golden Era which give him that classic and old school look. Strength and size are beyond important and the balance between those should never be overlooked.
Day #1: Back
Exercises
Sets
Reps
Wide-Grip Cable Pulldown
3
10
Close Grip Rows
3
10
Seated Rows (Normal Grip)
3
8
T-Bar Row
3
8
Rack Pull
3
10
Pull-Ups
3
Until Failure
Day #2: Chest
Exercises
Sets
Reps
Dumbbell Chest Press
3
10
Incline Machine Press
3
10
Cable Chest Fly
3
12
Pec Deck Machine
3
12
Dumbbell Fly
3
10
Day #3: Legs
Exercises
Sets
Reps
Hack Squat
3
10
Leg Press
3
10
Hamstring Curl
3
12
Leg Extension
3
12
Standing Calf Raise
3
15
Day #4: Biceps & Triceps
Exercises
Sets
Reps
Single Arm Triceps Extension
3
10
Preacher Curl with EZ Bar
3
10
Close-Grip Bench Press with Triceps Focus
3
10
Barbell Curl
3
12
Single Arm Preacher Curl
3
8
EZ Bar Skullcrushers
3
12
Day #5: Shoulders
Exercises
Sets
Reps
Standing Overhead Press
3
10
Dumbbell Alternating Front Raise
3
12
Lateral Raise
3
12
Reverse Pec Deck Machine
3
10
Dumbbell Rows
3
10
Featured Supplement For A Chiseled Aesthetic
For those looking to get a massive and chiseled aesthetic, having the right supplements on your shelf can be a game changer. Things like pre-workouts, which can boost energy and provide for muscle pumps, and intra-workout BCAAs, which can burst through fatigue and enhance recovery, are great for those pre- and mid-workout needs. Something like a protein powder can work to boost growth and recovery and others like creatine, super greens, mass gainers, and multivitamins will each work in their own respective way so you get the most out of your training and nutrition routines.
But a fat burner is something that can work to kickstart your metabolism and shed that unwanted fat so you get a lean and shredded aesthetic others will certainly envy. The best part is, this fat burner from Kaged Muscle is stim-free, so you get all the benefits minus the side effects of stimulants.
Kaged Muscle Clean Burn
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Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Kaged Muscle Clean Burn is a great stim-free fat loss solution to help tackle any and all weight loss needs. Designed with cutting edge and premium ingredients, this will work to offer thermogenic weight loss and is loaded with active ingredients. An effective supplement for losing weight, as well as weight management, Clean Burn offers the best fat burning benefits in a special blend with the right combination of powerful ingredients. Getting lean and ripped has never been more possible with clean burn.
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Wrap Up
This workout from Chul Soon Hwang is certainly one to give you that chiseled and shredded aesthetic bodybuilding fans will admire. That old school look reminds fans what the sport used to be and this workout from Chul is great for seeing the gains you want most. The right training routine can greatly influence your gains so you see the best when it comes to your training and performance goals. Having a solid supplementation shelf can also give you the best when it comes to pumping your body with the essentials to grow. Give this workout from Chul Soon Hwang a try and see what it can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Chul Soon Hwang Instagram
How The Kroc Row Builds Real Strength & Size
The Kroc row is one to enhance strength and size in your lats and forearms for better grip and bigger lifts.
Those back exercises we all know and love are great and can give us the best chance at seeing those gains we want most, but one in the Kroc row may be overlooked and it can really work to boost your lat and grip strength. Working our backs will provide great support for sport specific and those more functional movements and should not be forgotten. Having a good exercise in your routine, a quality variation at that, can work for your benefit and the Kroc row is definitely one to try.
Let’s take a look at the Kroc row and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how to perform it, you will have all the tools you need to execute this exercise to see that desired strength and size.
What Is The Kroc Row?
The Kroc row is a variation of dumbbell row named after a famous bodybuilder and powerlifter, Janae Kroc. How this differs from a traditional single-arm dumbbell row is that this is not just a strict row. In fact, this will use your legs and lower back to help get that weight up and moving. An effective exercise, this works well with higher reps as it involves more of a compound movement working multiple muscle groups at once. What the Kroc row can also do is work on better lat and grip strength to give you the best chance at improving those other big lifts. This is typically done with a dumbbell but a kettlebell can also be used.
Muscles Worked
When it comes to what muscles the Kroc row works, we must look first to those main ones being your lats and forearm muscles. Helping with grip and lat strength, these are the primary movers in addition to your biceps, traps, and obliques. As a part of helping you stabilize, your legs will also see a little work done.
Benefits Of The Kroc Row
The benefits of the Kroc row are hard to ignore but can greatly influence all your gains. When it comes to boosting training and athletic performance, as well as aiding in your overall strength and size, the Kroc row is certainly one to include in your back day routine.
Benefits of the Kroc row include:
Improve deadlift performance: With many of the same muscles used for your deadlift, this exercise can greatly improve your deadlift as you look to move that massive weight (1).
Provide for back support: By working your back muscles, you strengthen the area around your spine to give you the best support with limited pain and strain.
Enhance grip strength: By working to enhance grip strength, you give yourself the best chance at seeing those gains you want most when it comes to other big lifts where grip is important. This can also assist with functional movements as well (2).
Activate your core: With this lift, activating your core is important to stay grounded and stable.
Nice variation for your workouts: The Kroc row is a nice variation for your workouts and can change up your traditional dumbbell row exercise a bit so you see growth occur in a different way.
How To Perform It
Here are the steps for performing the Kroc row:
Holding the dumbbell in one hand, position yourself about shoulder-width apart, but one foot will be slightly in front of the other.
Placing your free hand on a bench, bend at the hips with the dumbbell hand hanging down. You can also place a knee on the bench for added support if you would like. If you do this, firmly plant the other foot on the ground.
With an engaged core and neutral spine, pull the weight up towards your chest and give a good squeeze at the top.
With a controlled movement, lower the weight back down to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Additional Gains
When it comes to boosting your gains, having a solid supplementation routine on the shelf is imperative and can greatly influence those gains to the max. An intra-workout BCAA is something that can work to burst through fatigue and increase energy (3) while a protein powder can boost growth and recovery. Something like a fat burner can work for that shredded physique by burning unwanted fat and a multivitamin can pump you with the essentials so you don’t suffer from a deficiency. Others like creatine, meal replacements, and super greens can also greatly affect those gains. But a pre-workout can offer energy and muscle pumps and is exactly what you need to spark up that pre-workout routine (4).
Kaged Muscle Pre-Kaged
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Increase the performance and intensity of your workout with this high quality pre-workout powder available from Kaged Muscle. Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss.
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Check out our list of the Best Pre-Workout Supplements for more great pre-workouts!
Wrap Up
The Kroc row is a great alternative to the single arm dumbbell row that provides the ability to really increase strength and size in your upper body. By working these muscles, you will enhance your grip for other lifts and really give yourself the best chance at seeing those gains you want most when it comes to the deadlift. Adding in a nice variation can make your workouts fun and engaging and work your muscles differently to add slight confusion so they do in fact grow. Give the Kroc row a try and see what this alternative can do for your grip and lat strength goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bird, S.; Barrington-Higgs, B. (2010). “Exploring the Deadlift”. (source)
Lee, J.; Sechachalam, S. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, A. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Use Negative Training For Positive Mass Gains
Are you robbing yourself of potential muscle gains by the way that you’re training?
If you are not purposefully incorporating negative or eccentric training into your workouts then the answer is a definite yes. Eccentric training is a powerful but too often underutilized technique to get stronger and to build more muscle that you need to be taking full benefit of. In this article, we’re about to show you how.
What is Negative Training?
Negative training is when you purposefully emphasize the lowering, or eccentric, part of the exercise that you are doing. Let’s say, for example, that you are doing pull-ups. Pulling from the dead hanging position up to the bar is the positive, or concentric, part of the exercise. During this phase, your working muscles, in this case, the latissimus dorsi, are contracting and getting shorter. When you come back and down, you are performing the negative, or eccentric, part of the rep. During this phase, your muscles are extending and getting longer.
There is a third phase of every exercise, which is the transition between the concentric and the eccentric. So, in the case of the pull-up, the transition is the slight pause at the top of the movement before you begin the descent.
Most people have a training tempo as follows:
Concentric phase – one second
Transition phase -zero seconds
Eccentric phase – one second
Negative training increases the eccentric phase up to 7 seconds.
Benefits of Negative Training
Greater Strength
We are all stronger in the lowering, or negative, part of an exercise. In other words, we can lower heavier weight than we can lift. The average differential is around 15 percent. So, if you can do a barbell curl with 100 pounds, you should be able to lower 115 pounds under control. Interestingly, research studies show that there is greater strength and muscle-building potential during the negative part of the rep than during the positive part. That potential to lift greater weight provides increased stress on the muscle fibers. This causes micro-tears in the muscle tissue which, when fed with protein between workouts, rebuilds to be bigger and stronger to be able to withstand the same stress in the future.
Unless you are proactively using negative training, however, you will not be benefiting from this muscle stress potential.
Increased Time Under Tension
There has been quite a lot of research done lately on the effects of time under tension on strength and muscle gains (1). Time under tension relates to the total amount of time it takes to complete your set. Studies confirm that the ideal time under tension for muscle growth and strength increase by around 45-55 seconds. However, most trainers are falling well short of this.
If we go back to the common training tempo that we identified earlier, we will find that a typical set of eight reps will take just 16 seconds, which is at least half a minute short of the ideal time under tension. However, when we add in negative training, we dramatically increase that time. Let’s just say that on every rep of our eight rep set we included a five-second eccentric phase. That would give us 40 seconds on just the negative part of the movement. Add in the eight seconds for the concentric phase and we are up to 48 seconds, which is within our ideal time under tension range.
Prevents Injury
When you strengthen your body through the eccentric part of a movement, you dramatically decrease the likelihood of injury, not just in the gym but also in real life. The majority of injuries that people sustain occur during the lowering, or eccentric, part of a movement. This could be when you are following through on a golf swing or slipping on ice and falling to the ground. When you are strong throughout the eccentric part of the movement, however, you can quickly counter the deceleration forces that are working on your body. This can prevent falls and other injuries.
3 Ways to Add Negative Training to Your Workouts
Use negatives to extend a set beyond positive muscular failure. Let’s say that you are doing a set of barbell curls. Perform your set until you reach positive muscular failure, where you can no longer do a concentric rep with proper form. Then have your training partner help you to get the weight through the concentric phase. Now resist the eccentric phase to a count of seven seconds. Do this for five or six reps and you will have reached negative muscular failure, where you can no longer control the eccentric phase.
Use negatives to boost your training poundages. If you have reached a training plateau, add an extra 10 percent of poundage onto the bar and have your training partner help you get the eight up through the concentric part of the rep. Now take five-seven seconds to lower through the eccentric phase. Do this for three sets of six-eight reps. Within two-three weeks, you should be able to move that weight through the concentric as well as the eccentric phase of the exercise.
Slow down during the eccentric phase of every set you perform. Set the goal to take three seconds to lower the weight. Depending on how many reps you perform, this will get you much closer to the ideal time under tension for maximum muscle and strength growth.
Incorporating Eccentric Training Into Your Routine
Slowing down on the negative part of a repetition will take some practice. Our natural tendency is to lower the weight quickly so you will have to resist the surge. Start by lowering to a count of three and then gradually extend from there.
Eccentric training is an intense technique that results in quite a bit of muscle soreness. It is something that needs to be transitioned into gradually. So, while you should consciously go slower on the eccentric part of every rep from now on, use extended eccentric reps, where you lower to a count of seven seconds, sparingly. I suggest beginning by adding one negative set at the end of your workout to take your final set beyond positive failure to negative failure. To do this, you will need your training partner to help you through the concentric part of the rep once you have reached positive muscular failure.
Conclusion
Negative training is one of the most powerful techniques you can use on the gym floor to maximally stress your muscle tissue. Now that you know how it works, make full use of it to get the maximum benefit from all of that hard work that you are investing into your body.
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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.
*Images courtesy of Enhanced and Envato
References
Vogt, M.; Hoppeler, H. (2014). “Eccentric exercise: mechanisms and effects when used as training regime or training adjunct”. (source)
What Are Some Of The Best Bodybuilding Snacks?
The best bodybuilding snacks will allow you to grab on-the-go options, or simply a light and tasty meal, in between those hard workouts.
When it comes to our bodybuilding goals, we know what to eat and most likely we also know when to it. It is important for us to get the most out of our meals as we look to power through those hard workouts and fuel our everyday lives. Breakfast, lunch, and dinner are of course important as we look forward to these meals every single day, but three meals just doesn’t cut it when we’re looking to see that desired growth and shredded physique. Bodybuilding snacks can help us get to where we want to be by providing nutrients and calories to fuel us without feeling the need for a massive meal. Also, those of us on the go can greatly benefit from a high-quality snack as we look complete a proper nutrition routine while still getting things done.
Let’s take a look at some of the best bodybuilding snacks to enjoy while either on the go, or simply sitting at home for some down time. Keeping our bodies primed and ready to tackle any workout that comes our way can greatly influence our gains and knowing what to eat, especially for a small, but hearty snack, is what we need most to succeed to the fullest extent.
Benefits Of Bodybuilding Snacks
Bodybuilding snacks will work to provide a host of benefits so your gains never suffer. Eating a large meal constantly can be a pain, and sometimes we just want something small to curb our hunger. Enter bodybuilding snacks, and you won’t be disappointed with what they can do.
Benefits of bodybuilding snacks include:
Provide great nutrients: Bodybuilding snacks can provide for great nutrients which is exactly what you need to pump you with those essentials so you don’t suffer a deficiency and your body runs smoothly (1).
Convenient option: For those on the go needs or something with little preparation required, this is a great option.
Curb your appetite: Snacks can curb your appetite without feeling too full or that you need some big meal to continue on with your day.
Easy and simple variations: With little prep and no hassle to make, you can change the recipe and offer slight variations here and there to really help yourself.
What To Look For
When looking at bodybuilding snacks, it is important to look at a few factors. Look into the amount of macronutrients because these are essential for fueling performance and everyday activities (2). Some carbs might be nice for energy and with more protein, you can work to fuel growth and recovery (3).
Also, consider the time it takes to make. If you have more time to prepare, you can get a little more elaborate with your choices. This is the best time to see what you prefer. Look into those options you know you will like because you want to enjoy everything you put into your body.
Best Bodybuilding Snacks
Smoothie: A smoothie is a great way for you get fruit and vegetables into your diet while also tasting great. The right protein powder can add adequate amounts of protein while offering nice texture to this shake.
Protein Bars: Nothing beats a great tasting protein bar, and especially one that is low in calories and sugar but high in protein. Having the right protein bar in your routine can taste great and give you real benefits like feeling full.
Deli Wrap: A deli wrap will be light but still allow for protein and carbs to come into play. Plus, any condiments or toppings can add a delicious flavor and put fruits and vegetables into your body.
Handful Of Nuts: A handful of nuts can deliver healthy fats which can benefit your everyday life and athletic performance. Choosing which nuts you prefer can be fun as you taste test them and create your own sort of trail mix that can be an easy and convenient grab-and-go option.
Bananas & Peanut Butter: We all love bananas and peanut butter and this can be a great way to get potassium and healthy fats into your routine. Also, if you want to add a piece of bread into the mix, this can be a great idea too.
Featured Protein Supplement For Growth & Satiety
When it comes to a good bodybuilding snack, something like a smoothie is an awesome choice. But having the right protein powder to toss into your smoothie can be a game-changer. The right protein powder will work to enhance muscle growth and help with your recovery needs so you can bounce back faster and with more energy (4). This protein supplement from Transparent Labs is one to definitely try for it can seriously boost all your gains in a clean and effective way.
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Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The best bodybuilding snacks can work to add into your diet those convenient options so you see the results you want most. By offering great nutrients, tasting great, and proving simple to make, bodybuilding snacks are certainly what you need to place into your diet to feel full and to fuel your workouts and performance. Give some of these ideas a try and see which ones work best for you as you continue your quest for that desired 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
Iraki, J.; Fitschen, P.; Espinar, S.; Helms, E. (2019). “Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review”. (source)
Lambert, C.; Frank, L.; Evans, W. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects of muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Stop Making These Fatal Bench Press Mistakes
Most-Common Bench Press Mistakes Which Lead To Injuries
The bench press is one of the most popular exercises and is one-third of the three big compound lifts (deadlifts and squats being the other two). It also happens to be one of the first exercises people learn to perform when they start working out.
The gym bros use the bench to compete for the strongest-bro title. While the bench press is widely performed across gyms in the entire world, it’s also arguably responsible for causing the highest number of injuries.
Keeping Your Elbows Flared Out
Most people believe that to target their chest optimally they need to keep their elbows flared out. By doing it, they make the mistake of keeping their upper arms parallel to the barbell while performing the bench press.
You need to remember that your shoulder rotator cuffs are one of the stiffest muscle groups and don’t have much mobility. Make sure you’re keeping your elbows tucked in while performing the bench presses to eliminate unnecessary tension from the rotator cuffs.
Not Arching The Back
Bench pressing isn’t as simple as lying down on a bench and lifting the barbell for a few reps. You need to follow proper form to get the most out of the exercise while keeping the chances of an injury at a bare minimum.
You need to arch your back as you lie down on the bench. The arch should be big enough that your hand can pass between your back and the bench. Lying down with your back flat against the bench can take the tension off the chest and put it on the back.
Grabbing The Barbell With Too-Wide A Grip
Some people have the misconception that grabbing the barbell with the widest grip will have the most impact on their pectoral muscles. Having too-wide a grip does nothing more than putting needless tension on your rotator cuffs.
People worry that holding the barbell with too close a grip will target their triceps instead of their pecs. To target your chest optimally, grab the barbell with a slightly wider than shoulder-width grip.
Forgetting The Feet
One of the most overlooked aspects of bench pressing is the feet placement. You can generate a lot of power through your legs which can assist you in the bench press. Many people make the mistake of elevating their heels and keeping their toes floored or tapping their feet as they lift the weights while benching.
Having your feet placed flat on the floor and your legs spread to shoulder-width is essential in a solid bench press routine. By not driving through your feet and legs, you are leaving a lot of gains on the table.
Bouncing The Bar Off The Chest
In the veil of following a full range of motion, many people bounce the bar off their chest while benching. Bouncing the bar off the chest is one of the most common practices and has more disadvantages than benefits.
In the effort of lifting heavy weights by bouncing it off your chest, you can do some serious damage to your ribs. The spring-action can also limit your mind-muscle connection as your primary goal shifts to moving the weights for reps.
Also, if you’re bouncing the bar off the chest and still have to use a spotter, it’s a classic case of ego lifting. Check your ego at the door before you get to bench pressing as it has probably sent the most number of people to the hospital as compared to the other exercises.
How much do you bench? 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.
Best Massage Guns For Bodybuilders & Optimal Recovery (Updated 2021)
The best massage guns for bodybuilders can great affect your recovery with a portable and affordable rehab tool.
Massage guns have become a favorite tool for athletes and everyday gym-goers looking to take charge of their recovery process and muscle maintenance. Offering the same results as a deep tissue massage, this fantastic tool allows you to save time and money and enjoy the benefits from the comfort of your own home. By allowing for higher muscle strength and a relaxed mind, your lifestyle will improve simply by a push of a button.
We’ve put together a list of the Best Massage Guns for 2021 so you can have the best value massage gun while being affordable and portable. The best massage gun for bodybuilders and home use can greatly affect recovery so you see those gains you want most.
Best Massage Guns For 2021
Best Massage Gun Overall
The best massage gun overall will deliver great rehab and recovery with many speed settings and adjustable heads to target all those sore spots while also being the best massage gun for the money.
ALKAI M1 Massage Gun
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
Pros
The three unique modes with four levels each offers great support for whatever you need in terms of pressure
Six massage heads are great for targeting pain
An easy-to-use touch screen with insane battery life give ALKAI a great overall value
Cons
It can be challenging to hit hard-to-reach areas with the simple design
The price might be high for some consumers but it is the best massage gun for the money
Price: $169.99
Best Massage Gun For Bodybuilding
Bodybuilders constantly rely on rehab and recovery for that vital muscle growth and having a massage gun to help tackle all those needs is exactly what you want when the time comes to see bodybuilding gains. The best massage gun for bodybuilders is exactly what you need to thrive.
Theragun Elite 4th Generation Massage Gun
Theragun Elite offers powerful deep tissue treatment with a brushless motor that is quieter than most massage guns on the market. A modern design with five attachable heads allows for comfort and multiple ways to grip for a great percussive massage. The OLED screen allows for easy access of any speed between 1,750-2,400 PPMs with a smart app to personalize your routine. This fourth-generation design allows for up to 2 hours of continuous use on a single charge and the price makes this is a great high-end massage gun.
TheraGun Elite 4th Generation Massage Gun has an ergonomic multi-grip and smart app integration to deliver deep powerful massage treatment with minimal noise.
Pros
A modern design with solid speed settings allows for targeted access for pain
The OLED screen is easy-to-use
It is fairly quiet which is a huge plus
Cons
The battery life is not great
The smart technology, while it is a bonus when it works, can be difficult to pair at times
The price is high, but it makes it a top-tier massage gun
Price: $399.00
Best Massage Gun For Home
Home use is important and having the right massage gun for home use is imperative as you can work those muscles from the comfort of your favorite chair.
RENPHO R4 Pro Massage Gun
RENPHO R4 is a well-built massage gun to relieve tension and soreness to help activate and repair muscles. With six heads and 4 speeds, it allows the right amount of pressure to target specific muscles and muscle groups. An easy-grip handle and 5 adjustable angles allows for great rotation to hit those hard-to-reach spots without straining your arm to provide relief. A high-quality battery allows for a week’s worth of charge to handle any of your workouts.
Renpho R4 Massage Gun has an easy grip handle and 5 adjustable angles to get those hard to reach areas all while being lightweight and great for recovery.
Pros
A great design to hit the hard-to-reach areas and target certain spots is a huge draw for RENPHO
With five angles to choose from and an easy grip, this can handle any of your workout and massage needs
Cons
The battery life is decent but could be more
Its durability comes into question
It isn’t as strong in terms of power as others
Price: $99.99
Best Massage Gun For Deep Tissue
Getting to those deeper muscles and working on deep tissue work is important and should not be overlooked for it can really loosen up all those sore spots.
ALDOM Massage Gun
ALDOM Massage Gun is great for relieving muscle soreness and stiffness from high-intensity or normal exercise. Great for personal use, this works to boost everyday mobility and flexibility while working to accelerate recovery. Six replaceable heads work to target different areas of your body and 30 speed setting options are perfect for finding the level you want done. A quiet and powerful massage gun, this delivers powerful high penetration with minimal noise. Cordless and easily rechargeable, this is a great massage gun to target those deep tissue needs.
ALDOM Massage Gun has 6 replaceable heads and 30 speed options to give you the best for recovery, mobility and flexibility, and easing soreness.
Pros
Great for relieving muscle soreness and stiffness
Six replaceable heads and 30 speeds settings allow you to find the right level
Easy to charge and powerful with minimal noise
Cons
The grip can be a bit loose and it may rotate in your hands
Price: $59.00
Best Massage Gun For Hard-To-Hit Areas
There are tight spots that are hard to hit and having a massage gun work to target those spots can relieve tension in places you need to hit but that may be hard to reach.
PRACMANU 30 Massage Gun
PRACMANU offers beginners a solid massage gun to get started with aiding in recovery and rehabilitation and providing great support for inflammation. Four massage heads allows for stimulated blood flow and pain relief and with 30 speed strength levels, you can find the right amount of pressure to tackle all of your needs. This easy-to-use, highly portable massage gun has 2 hours of battery life and is perfect for those new to using a massage gun.
PRACMANU Massage Gun has 30 speed strength levels with 4 massage heads to give you the best in terms of pain relief and optimal recovery.
Pros
It is great for beginners with its portable size and ability to aid in recovery and rehabilitation after exercise or injury
With 30 speed levels, it allows beginners to experiment with certain speeds to see what works best
Cons
The battery life is weak
It has a shorter stroke than other massage guns
The percussive technology is also fairly weak in pressure
Price: $29.98
Best Premium Massage Gun
A top tier massage gun will deliver premium support for your recovery goals and be of the highest quality to last you a long time.
Theragun Elite 4th Generation Massage Gun
Theragun Elite offers powerful deep tissue treatment with a brushless motor that is quieter than most massage guns on the market. A modern design with five attachable heads allows for comfort and multiple ways to grip for a great percussive massage. The OLED screen allows for easy access of any speed between 1,750-2,400 PPMs with a smart app to personalize your routine. This fourth-generation design allows for up to 2 hours of continuous use on a single charge and the price makes this is a great high-end massage gun.
TheraGun Elite 4th Generation Massage Gun has an ergonomic multi-grip and smart app integration to deliver deep powerful massage treatment with minimal noise.
Pros
A modern design with solid speed settings allows for targeted access for pain
The OLED screen is easy-to-use
It is fairly quiet which is a huge plus
Cons
The battery life is not great
The smart technology, while it is a bonus when it works, can be difficult to pair at times
The price is high, but it makes it a top-tier massage gun
Price: $399.00
Benefits Of Massage Guns
The best massage guns for bodybuilders and overall recovery can greatly benefit you in a number of ways. Finding that massage gun for home use can be great and the best portable massage gun and the best massage gun for the money can work wonders for your pre- and post-workout rehab. Benefits of the best portable massage gun include:
Loosen up tight muscles: Using a massage gun can target deep into your muscles to loosen them up so you don’t suffer from tight muscles.
Improve range of motion: Loose and limber muscles can greatly improve your overall range of motion for better growth and functional movements (1).
Decrease stress levels: Working to alleviate pain can decrease stress levels and allow for better overall mood (2).
Increase circulation: Working on targeting those tight spots can allow for better circulation and blood flow.
Provide for better athletic performance: By taking care of your recovery and rehab, your athletic performance will increase so you have better results.
Why Vibration Therapy Matters
Vibration therapy is a very effective and now widely accepted form of therapy in the massage world. Massage therapists have started using vibration therapy with their clients, but the invention of the massage gun made it possible to receive all of the proper care and benefits without the assistance of someone else (3).
Vibration therapy can:
Relax your body and mind by relieving tension. Reduced tensions leads to a positive impact on improving serotonin, a happy hormone that allows for relaxation.
Improve flexibility which can help keep muscles active leading you to a desired level of strength and muscle mass (4).
Alleviate pain by targeting points of stress and strain to keep you from injury (5).
Increase blood circulation to keep blood moving through your heart and muscles for your overall health.
Massage Guns Comparison: Renpho R4 Vs. Theragun
We wanted to take some time and compare the Renpho R4 vs. Theragun massage guns. This will give you a different perspective on what to look for and what you would want out of a massage gun. Both will work to alleviate pain and soreness and target certain muscles to improve performance. Each offers adjustable heads and different speed settings to allow you to find the best level of comfort to tackle your needs.
Where the Renpho R4 vs. Theragun debate lies is really in design. Renpho has an interesting curved shaped so you can hit harder to reach spots. It can be challenging to get your shoulders and back when using for personal use but this design offers the ability to get those hard to reach areas effectively. Theragun has a more modern and sleek design and gripping may be slightly easier while offering a touch more power. It will be harder to reach some of those areas, however. Both have unique designs and can greatly affect your gains, but it comes down to preference with the Renpho R4 vs. Theragun debate.
How We Choose The Best Massage Guns
When looking at the best massage guns, we look at a number of factors to only bring you the best massage gun for bodybuilders. We first look at the durability and overall quality of the product so you get the best chance at seeing results and so you have a tool that will last a long time. We then look at certain features of the massage gun like adjustable heads, speed settings, and grip so you can find the most comfortable level to capitalize on your overall recovery. We then look at price. Massage guns can get expensive but it is possible to find a great product without totally breaking the bank for the best portable massage gun.
FAQ Section
What is the best massage gun?
ALKAI M1. This massage gun offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met.
How often and when should you use a massage gun?
You should use a massage gun when you feel you need to. Pre-workout warm-ups are a great time to loosen up those muscles. For post-workout recovery, a little longer use can prove to be worthwhile for less pain and faster bounce back.
What can a massage gun do for me?
A massage gun can work to enhance your overall recovery and the best portable massage gun can be used at home. By loosening up tight muscles and giving you a great sense of what is required, you get the most out of rehab work and capitalizing on all those great benefits.
Wrap Up
When looking for a solid massage gun, it is important that it checks off the boxes of effectiveness, quality, design, and price. Most will have these elements included but for your specific needs, the best choice for you should handle and have everything you’re looking for. Vibration therapy provides great benefits for your overall health and wellness and to have a portable and effective massage tool at home can save you time and money while also aiding in your recovery and growth. Check out these top massage guns and relieve all of that unwanted pain today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Konrad, A.; Glashuttner, C.; Reiner, M.; Bernsteiner, D.; et al. (2020). “The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance”. (source)
Sherman, K.; Ludman, E.; Cook, A.; Hawkes, R.; et al. (2010). “Effectiveness of therapeutic massage for generalized anxiety disorder: a randomized controlled trial”. (source)
Uher, Ivan; Pasterczyk, Alicja; Bigosinska, Monika; Svedova, Milena (2018). “Vibration Therapy and Its Influence on Health”. (source)
Roelants, M.; Delecluse, C.; Goris, M.; Verschueren, S. (2004). “Effects of 24 weeks of whole body vibration training on body composition and muscle strength in untrained females”. (source)
Kakigi, R.; Shibasaki, H. (1992). “Mechanisms of pain relief by vibration and movement”. (source)