Tag: FITNESS
Best Weightlifting Gloves With Wrist Support & Grip (Updated 2021)
Weightlifting gloves are great aids to your big lifts and can offer wrist support and grip so your gains never suffer.
Weightlifting gloves are popular workout tools for those who lift big or who seek the most protection for their hands. We wear gloves all of the time, whether it be cold weather, painting our house, or cleaning with certain products and your workouts in the gym should be no different. Wearing lifting gloves is a personal choice made by some to assist in their workout, but others feel it interferes with certain exercises and choose to not use them. It is all a preference on how you feel, your intended goals, and your scheduled workout.
We’ve put together a list of the Best Weightlifting Gloves for 2021 so you can have the best in terms of wrist support, grip, and overall comfort. Finding the right pair can be challenging but this list will hopefully help narrow down your search so you only get the best possible lifting gloves around.
Best Weightlifting Gloves For 2021
Best Lifting Gloves Overall
The best weightlifting gloves overall will offer great support and grip, while also being comfortable and providing ventilation for increased breathability that you want to see out of the best gym gloves.
Fit Vikings Workout Gloves
Fit Viking weightlifting gloves are designed to offer overall support and versatility by covering your palm but allowing for free finger and thumb movement. The enhanced grip will maintain a solid hold on the bar to keep you lifting big and for longer without the unwanted pain. An added 2 inch wide and 16 inch long wrist wrap provides for comfort and protection while encourages wrist support and an increased grip. Made from natural cow leather and a Velcro strap the stitching makes this a durable glove for any type of exercise.
Fit Vikings Workout Gloves are great for offering protection and enhanced grip with comfort and versatility for all your workouts.
Pros
The leather is a solid barrier between the bar and your hand
It does prevent sweating with nice ventilation
They will dry quickly and are fairly durable
Cons
The leather is thick so working to find a solid grip can be challenging
Depending on your hand size, the finger loops may feel uncomfortable
The Velcro wrist strap has rigid edges and may dig into your skin
Price: $16.99
Best Lifting Gloves For Bodybuilding
Bodybuilders should use the best gym gloves to greatly enhance all exercises, especially as you look to build perfect symmetry with weightlifting gloves with wrist support.
Harbinger Pro Weightlifting Gloves
Harbinger Pro Wrist Wrap weightlifting gloves comes with solid palm protection with integrated wrist wraps for wrist stabilization and increased strength benefits. The genuine leather palm is padded with resilient open-cell foam and vented to minimize sweat. Having your fingers free can help increase contact for a better grip and the wrap around thumb protection consists of leather. Double stitched for durability, this will minimize sweating and enhance protection for those big lifts.
Harbinger Pro Weightlifting Gloves offer a genuine leather palm with great cushioning and ventilation while still providing for awesome grip support.
Pros
The fit is great for a comfortable and snug feel
The high quality leather mixed with the wrist wraps make this a great value for a weightlifting glove
From a reputable company in Harbinger
Cons
Durability comes into question and the padding is thin
The palm vents don’t offer much breathability
Price: $24.99
Best Lifting Gloves For Wrist Support
While lifting gloves do support your hands, having that added wrist support can protect this vulnerable area from any potential pain or injury.
Portzon Weightlifting Gloves
Portzon weightlifting gloves offers these half finger outdoor gloves for ideal versatility. Having your fingers free, combined with a strong, durable glove, it reinforces wrist support, finger joints and provides for great flexibility and dexterity. Stitched well and breathable, the dual-layer synthetic leather palm offers a great grip and the Velcro strap allows for movement and dexterity for the best efficiency. The convenient hook and loop allows for easy size changes and an additional pad gives you added hand and knuckle protection.
Portzon Weightlifting Gloves are premium and durable material designed to provide comfort and breathability with mesh for a comfortable workout.
Pros
A comfortable design and a great grip
They provide for palm protection with the versatility of having your fingers free
Cons
Those with smaller to average sized hands may find this too big
They tend to be a little tight causing more sweating than desired
Price: $17.03
Best Lifting Gloves For Pull-Ups
Pull-ups are a great exercise to build strength and size and working with gloves to enhance support and grip will help you see your desired PRs with weightlifting gloves with wrist support.
Fit Active Weightlifting Workout Gloves
Fit Active Sports weightlifting gloves will offer full palm protection with the benefit of finger loops for versatility and dexterity. Covering the entire palm, the high quality material will prevent against injuries and blisters while also acting as a water resistant and durable material. The wrist strap is great for support and the silicon printed neoprene palm design offers a tight grip for any of those big lifts. Comfortable and breathable, these gloves have nice ventilation and are easy to adjust.
Fit Active Weightlifting Workout Gloves offer full palm protection with built-in wrist wraps for comfort and tightness for all your workouts.
Pros
The palms offer flexibility while staying durable
The wrist straps are great for added stability
Cons
Quality comes into question with some consumers and the fit may be slightly off
This causes the grip to be off and not as tight as advertised
Price: $19.95
Best Fingerless Lifting Gloves
Some gloves cover your fingers while others allow for free movement to provide for more functionality when it comes to certain exercises.
Mava Sports Cross Training Gloves
Mava Sports Cross Training Gloves have extra leather and silicone padding to offer the best protection from unwanted pain and blisters. Integrated wrist wraps offer nice support for all your lifts and a strong grip enhances comfort while giving you the best on the bar, dumbbell, or whatever equipment you’re using. Comfortable with nice ventilation, these gym gloves are perfect for those looking to go fingerless and have the best versatility in terms of movements.
Mava Sports Cross Training Gloves have extra leather and silicone padding with integrated wrist wraps for comfort and a strong grip.
Pros
Great design and fit for comfort and versatility
Minimalist design does reduce sweating and these offer good ventilation
Wrist wraps are perfect for that added wrist support
Cons
More length in the palms would be nice
Rough edges do require constant adjusting
Price: $14.99-$24.81
Best Lifting Gloves For CrossFit
Those who regularly engage in CrossFit should consider a pair of gym gloves to help tackle any workout the circuit throws your way.
Glofit Freedom Workout Gloves
Glofit Freedom workout gloves offers enhanced protection with a hollowed out back design perfect for breathability and freedom. These gloves have a cushioned pad with silica anti-slip points for increased friction and stability during movements. The double layer palm design enhances comfort and durability while also protecting your hands from abrasions. The hook and loop closure secures a nice fit and the Velcro wrist wraps adjust for personal comfort while not sacrificing support.
Glofit Freedom Workout Gloves are breathable and flexible with an adjustable wrist strap and convenient features so you can workout with ease.
Pros
They are comfortable, breathable, and flexible for your workout needs
The palm fabric lifts easy and provides for a good grip
Cons
Sizing may be slightly off and they may be too tight for comfort
Quality comes into question for some users as well
Price: $9.99-$14.99
Best Lifting Gloves For Women
While workout gloves for men and women are very similar, those geared towards women can offer slightly different benefits that will allow you to tackle all your gains.
SIMARI Workout Gloves
SIMARI weightlifting gloves offer full hand protection and wrist support with an added thick foam palm pad to act as a buffer for any high impact exercise. The palm is made from microfiber to provide for great durability, but the back of the hands are made of air mesh for breathability and comfort. The humanized design works to maximize comfort and functionality by providing sturdy wrist protection, reusable Velcro, soft sponge pads, and towels on the thumbs for easy on and off access while being lightweight and breathable. They are designed for power and are suitable for any type of workout.
SIMARI Workout Gloves fully protect your hands but are breathable and suitable for all workouts with their incredible wrist support.
Pros
Great for any workout and all experience levels
The nonslip grip and breathable fabric, coupled with the wrist support, make this a great glove
Cons
They don’t offer as much protection as advertised which is disappointing
Durability comes into question as the palm pad is very thin
Price: $9.98-$19.98
Benefits Of Weightlifting Gloves
When it comes to using weightlifting gloves, there are many benefits associated with them that can greatly impact all your gains. A comfortable pair will not only enhance your support and grip but make you feel confident as you lift that heavy weight. Benefits of the best gym gloves include:
Enhance grip: Work for better grip on the barbell or whatever weight you use to not overwork those muscles that don’t need to be used (1).
Provide support and stability: Give yourself the best chance when under so much weight to feel supported and stable using weightlifting gloves with wrist support (2).
Offer better comfort: Lifting without gloves can cause slight pain and gloves will provide comfort while still being versatile for all your goals.
Have quality ventilation: A good pair of lifting gloves will offer good ventilation so you don’t suffer from sweaty and uncomfortable hands.
Increase confidence: Having a good pair of gloves can increase your confidence as you feel more supported with all your lifting needs to hit those massive PRs you want most.
Finding The Right Weightlifting Gloves
The best gym gloves come in all kinds of material from cotton, to leather, to other synthetic materials and finding the one that is most comfortable for you in terms of both wearability and functionality is more than important before executing those big lifts. Some provide padded support while others do not and that can be a make or break when it comes to interference. Look into ones that will support your most popular lifts. If you are a powerlifter, look into specially designed gloves for your sport, but if you are an all around athlete, check out the more versatile lifting gloves to find what works best for you.
Lifting Straps Vs. Gloves
Lifting straps vs. gloves is a debate among those in the fitness world and for good reason. Both lifting straps and lifting gloves serve a very similar purpose with slight differences, however. For the most part, both of these work to provide support and assistance to your lifts, but they work in different ways. Lifting straps work best with heavier weight and are good for powerlifting as these will work in tandem to the grip you already have with your hands. They provide great wrist support and prevent the weight from dropping completely if you should slip (3,4).
Lifting gloves on the other hand will work best for bodybuilding and are better for lighter weight, since your grip is with your hands. What gloves can do is relieve pressure, prevent calluses, and stop blisters during weightlifting as a result of the tough feel of the bar. While this really comes down to preference, at the end of the day, those looking to relieve pain and offer the best for bodybuilding should highly consider weightlifting gloves as a top choice.
How We Choose
When choosing the best gym gloves we look at a number of factors. The quality and durability of the product comes down to material and the companies and brands on this list reflect that the most. Material also ties into how comfortable these are because you want your gloves to be sturdy, but also comfortable and versatile to work best for all your lifts. We then look at the design, for some have closed fingers and others allow more free movement with your fingers. This is really a preference on how you feel and what you are looking for most in a pair of lifting gloves. Lastly, we look at price. We know these products can get expensive and we seek the best lifting gloves around while still being at an affordable price.
FAQ Section
What are the best lifting gloves?
Fit Vikings Weightlifting Gloves. These gloves are designed to offer overall support and versatility by covering your palm but allowing for free finger and thumb movement. The enhanced grip will maintain a solid hold on the bar to keep you lifting big and for longer without the unwanted pain.
Are lifting straps better than weightlifting gloves?
This is all a preference on how you want to workout and what your intended goals are. Weightlifting gloves will work better for bodybuilding, whereas lifting straps may work best for powerlifting. At the end of the day, they will both work for your benefit.
Do I really need to use weightlifting gloves?
No, but they can really aid in your weightlifting goals greatly. By protecting yourself against calluses and blisters, and offering the best support and stability for those big lifts, you give yourself the best chance at seeing those gains you want most.
Wrap Up
Lifting gloves can be beneficial aids to your lifts and work to give you the most effective and safest workout possible. If you are someone new to lifting gloves, there may be a trial and error period but eventually you will find what works best for you. From grip support, wrist stabilization, and improving proper form, lifting gloves can work wonders for your workouts.
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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
Lee, J.; Sechachalam, S. (2016). “The Effect on Wrist Position on Grip Endurance and Grip Strength”. (source)
Buhman, D.; Cherry, J.; Bronkema-Orr, L.; Bishu, R. (2000). “Effects of glove, orientation, pressure, load, and handle on submaximal grasp force”. (source)
Cowan, J.; DeBeliso, M. (2017). “The Effects of Lifting Straps on Force Applied During the Power Clean”. (source)
Hori, N.; Chiu, L.; Kawamori, N. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
The 8-Min Bench Press Warm-Up You Need
The 8-Min Bench Press Warm-Up You Need
The average person loves benching, but hates warming up. And that’s why they’re average.
They strut into the gym, do a few half-ass arm swings before slapping 135lbs onto the bar and pumping out some questionable reps.
Lack of preparation breeds a lack of results.And if you’re looking to bench bigger and feel better while doing so, a proper warm-up is non-negotiable.
Why you need to warm-up before benching:
• Maximize your strength potential. Warming up enhances your ability to display your strength by priming the central nervous system (CNS).
• Minimize your risk of injury. As you move through your warm-up, synovial fluid builds up between your joints and acts as a lubricant. Thus, reducing unwanted joint friction and “stiffness” while greatly minimizing your risk of injury.
• Increase muscle fibre recruitment. As noted, your warm-up is an opportunity to prime the CNS, which ultimately leads to greater muscle fibre recruitment. Your ability to push through the concentric phase of the bench press with maximal effort is a result of a primed nervous system. This can only be achieved through an optimal warm-up. Plus, warming up increases your joints’ range of motion. A greater range of motion means greater time under tension and a higher degree of muscle fibres at work.
• Increase core temperature and blood flow. Warming up enhances blood flow and increases core body temperature. It alsoimproves overall core function and stability, which increases your loading potential for the bench press. A stronger core means a stronger bench.
The 8-Min Bench Press Warm-Up (4 Steps)
Step 1: Foam Rolling/SMR (2 min)
Self-myofascial release (SMR) is a warm-up technique involving applied pressure to specific muscle tissues and can be used with a variety of tools including (but not limited to) the foam roller.
Foam rolling increases blood flow to the working muscles involved in your training session and, ultimately, gets you moving. This, in effect, raises your core temperature and primes your muscles for loading.
As Mike Boyle puts it, “When done regularly, foam rolling unties the knots in your muscles by breaking down the adhesions and helping to heal the tissues.”
Grab a foam roller and perform 10 slow rolls per side to the following areas:
• Lower back: Be sure to lay on your side so the roller is not placed directly on your spine. Rather, you want to roll out the muscles along the side of your lower back.
• Triceps: Keep your arm fairly straight and roll along the triceps, between your elbow and armpit.
Be sure to exhale as you apply pressure to these areas and focus on breathing throughout your sets.
Step 2: Mobility (2 min)
Mobility is your joints’ ability to actively move through their intended ranges of motion. Simply put, it’s flexibility in motion.
The bench press places high demand from a mobility-perspective on the thoracic spine (upper back) and shoulders. That said, mobilizing these areas should be an area of high priority during your warm-up.
Perform 10-15 reps per side for each of the following:
• Side Lying Windmill: The objective here is to keep your hips straight while rotating at the upper back and shoulders. Overtime, work to touch the floor as you reach overhead while keeping your arm straight.
• Banded Shoulder Dislocates: This acts as a mobility drill while also aiding in activation of the muscles surrounding the shoulders and upper back. Many Olympic lifters will perform this with a dowel, but the resistance band offers greater flexibility and added tension throughout the movement, making it a great precursor to the bench press.
Step 3: Activation (2 min)
Now it’s time to get the primary muscles involved in the bench press (triceps, upper back, core) activated and primed for loading.
Perform 2-3 sets of each of the following:
• Band Pull Apart: Holding a resistance band at shoulder-height with your arms straight, pull the band apart and focus on contracting your upper back muscles. Slowly bring your arms back to the center while keeping tension in the band throughout the entire set and repeat for 15-20 reps.
• Triceps Extension with Resistance Band: This is meant to increase blood flow to the primary movers of the bench press (the triceps) while preparing the elbows for loading. Do 15-20 reps.
• RKC Plank: The RKC or “hard-style” plank is one of the most effective exercises you can do to strengthen the deep, underlying muscles of the core. It involves maximally contracting every muscle in your body for 5-10 sec at a time while holding the standard plank position. After 5 sec, you “relax” your muscles and continue to hold the plank for 10 sec. Repeat this process 2-3 times for a total of 30-45 sec.
Step 4: CNS (2 min)
Your ability to display strength quickly is a result of priming your nervous system withdynamic and explosive movements prior to lifting. As already mentioned, doing so will increase your total muscle fibre recruitment and result in an explosive concentric phase of the bench press.
You’re not limited when it comes to dynamic movements to perform prior to benching. That said, it’s generally a safe bet to use exercises like explosive push-ups or ballistic throws since they closely mimic the movement of the bench press in a dynamic setting.
Choose one of the following and perform 3-5 reps for 2-3 sets (rest 30-45 sec between).
• Option 1: Med Ball Slam
• Option 2: Explosive Push-Ups
Summary: Putting It All Together
1. Foam roll lower back x 10 slow rolls per side.
2. Foam roll triceps x 10 slow rolls per side.
3. Side lying windmill x 10 per side.
4. Banded shoulder dislocates x 10.
5. Band pull apart x 15-20 for 2-3 sets.
6. Triceps extension x 15-20 for 2-3 sets.
7. RKC plank x 30-45 sec (5 sec pull, 10 sec regular hold, repeat).
8. Med ball slam or explosive push-up x 3-5 for 2-3 sets.
Prioritize your warm-up and make it a non-negotiable part of training. You’ll feel strongerand reap the rewards because of it.
How To Do Back Raises The Right Way For Effective Gains
Performing back raises safely can be difficult but is essential to see growth and avoid injury.
We’ve all heard of back raises but the importance of this exercise is often overlooked. Knowing how to best tackle this exercise is important when looking to improve strength and overall development and support. The back raise is one of those movements to really pay attention to for it can keep you from feeling unwanted pain and strain that you just don’t want or need. But, with the right approach, this can greatly influence your gains for the better.
Let’s take a look at back raises and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how to properly perform them, you will have a complete guide to tackle back raises with no problem. Knowing how to do these effectively and efficiently is key for these will really boost growth and work to keep you safe from unwanted injury.
What Are Back Raises?
The back raise is an awesome exercise to strengthen your low back and spine and is performed on a machine. With your legs in a fixed position, the movement happens at the hips but your back muscles are the driving muscles for the movement. It can be tricky and performing this properly will ensure you don’t suffer from any injury or unwanted pain that can keep you out of the gym for longer than you would like. For those looking to add weight, you can use plates, dumbbells, or kettlebells by holding them, which will add nice resistance and work to increase strength and overall muscle development even more.
Muscles Worked
When it comes to the back raise exercise, many muscles get work done to really give you a well-rounded and quality exercise. For your lower body, your glutes, hamstrings and adductors will get work done as these will work to balance and stabilize you as you perform the upper body movement. Your low back muscles and spinal erectors will increase in strength which is exactly what you want as you look to build that stronger, more stable back to aid in those bigger lifts and overall postural support.
Benefits Of Back Raises
Back raises provide for great benefits when it comes to strengthening the posterior chain and working on developing lower body muscles, like your glutes and hamstrings, as well as your low back and spine. Working on better posture and overall back development, this exercise can aid in sport specific and more functional movements for the best results.
Benefits of back raises include:
Strengthen your low back and spine: Having a strong low back and spine can improve posture and offer better support, especially when you go to lift more weight with other exercises.
Work on glute strength: Targeting your glutes as well, this exercise works to improve glute strength as well as overall balance and support (1).
Improve hip extension: By working from the hips to execute this movement, you develop better hip strength and extension for a host of other movements (2).
Provides for a great exercise: We all want the best exercises to help us get to where we want to be and having a great exercise like this in our routine is perfect for seeing the results you want most.
How To Perform Them
Here are the steps for performing back raises:
Set the machine to a 45-degree angle and make sure the padding is set so you can bend easily and with comfort.
With an engaged core and neutral spine, keep your arms close to your chest. You can use a weight of some kind if you would like to add more weight.
Bending at the hips, lower your upper half over the machine and be sure to keep your legs relaxed. As you lower, you will feel a bit of a stretch in the hamstrings.
Once you reach your maximum range of motion, reverse your movement and raise yourself back to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Increased Gains
When it comes to back raises, and all exercises for that matter, building muscle and working on recovery is vital. A solid supplementation routine will pump your body with essential nutrients that you need most to see these gains and with so many out there, the choices can seem daunting. A pre-workout can boost energy and provide for muscle pumps, while a BCAA intra-workout can work to burst through fatigue and aid in that valuable recovery. Others like a fat burner, testosterone booster, and multivitamin can work for a number of health benefits, but a protein powder is essential and should absolutely not be overlooked for its ability to increase strength and size by aiding in growth and recovery (3).
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Wrap Up
Back raises are a great exercise to strengthen both lower body muscles as well as your low back and spine. It is important to really focus on form when it comes to this exercise for it can be tricky. Improper form can lead to unwanted pain and potential injury that you just don’t need. With the right technique, this exercise can greatly influence your gains so add this into your routine and see what you can get out of this for the best results.
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
Neto, W.; Soares, E.; Vieira, T.; Aguiar, R.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Holcomb, W.; Miller, M.; Rubley, M. (2012). “Importance of Comprehensive Hip Strengthening”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
These Leg Extension Alternative Exercises Are Great For Gains
No leg extension machine? No problem.
Going to the gym and tackling those leg exercises can make leg day a little better. Seeing huge lower body gains can make leg day seem awesome. The end result of leg day is important and working with the right exercises to attack those gains is something we cannot take for granted. The leg extension exercise is performed on the leg extension machine and can greatly benefit quad growth and overall lower body gains. But what happens when that machine isn’t in the picture. Thankfully, there are some great alternatives to the leg extension so you still see great work done without giving up any gains. Either in the gym or your home, these exercises can work wonders for your lower body results.
Let’s take a look at some great alternatives to the leg extension exercise so you can still huge lower body gains without the need for a machine. Either bodyweight options, or those used with dumbbells or kettlebells, these alternatives are great for your home training when no gym is an option.
Benefits Of Leg Extensions
Leg extensions are usually done on a machine where you sit and raise a padded bar with your legs. This works well for building up serious quad growth for increased strength and size, better power output, and the ability to work harder with sport specific and more functional movements (1). As a great exercise, the only downside is a machine is needed. Thankfully, there are some great alternatives to still get work done without sacrificing any gains.
Best Leg Extension Alternatives
Here are some of the best leg extension alternative exercises. The best part is, these fit well into your home training routine and work well with either dumbbells or kettlebells to add weight, or simply your bodyweight to make life easy for you.
Goblet Squat
The goblet squat is a great exercise and a useful one for cardio-based interval workouts. A great way to improve strength, mobility, and to establish movement, this exercise works well for seeing quad growth while also giving you a solid foundation to the squat movement when you decide to move to heavier lifts (2).
Reverse Lunge
Reverse lunges are a simple variation of the traditional lunge except you step backwards (3). This tends to take more pressure off the knees since larger muscle groups take more of the load. For those with knee pain, this workout works well for that reason. A bodyweight exercise, this is great for those with limited equipment.
Step Ups
Step ups are an awesome leg exercise for they can really save your lower back from unwanted pain and injury. With a lot less weight to use, this exercise can develop explosive power and work to fix any balance or symmetry problems since each side is worked on its own. For those bodybuilders seeking the utmost symmetry, this exercise is certainly one to include.
Sissy Squats
Sissy squats are a bodyweight exercise designed to target the lower thigh area, but also work the entire leg group well. With the ability to increase strength and size, this exercise promotes proper form and a real level of resistance to better develop coordination and balance in your quest to assist other big lifts and see gains.
Dumbbell Leg Extension
The dumbbell leg extension works the same as the leg extension machine just without the actual machine. This requires a bench and dumbbells and you will sit and raise and lower the dumbbells as if you were on the machine. A great home training exercise, this is one that is easy to perform, works the same muscles as the leg extension machine, and is more versatile with the use of dumbbells. It is important to not totally lock your knees out with this exercise.
Featured Supplement For Further Lower Body Gains
As a part of a great training routine, it is important that you put focus on a solid supplementation routine as well to really capitalize on all gains. Protein powders and pre-workout supplements can really give your pre- and post-workout routines a serious boost for they will provide energy and muscle pumps, and aid in growth and recovery for that desired physique. Fat burners, testosterone boosters, and creatine supplements can also work wonders for you as ways to tackle those specific needs, but one supplement in particular is exactly what you need. Intra-workout products, or BCAAs, can greatly affect your ability to push through fatigue and keep that energy high as you grind away at any workout (4).
Kaged Muscle In-Kaged
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Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
Price: $27.99
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Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
These leg extension alternative exercises are perfect for helping you see great lower body growth when the leg extension machine isn’t available. Great for your home training, these exercises are exactly what you need to succeed when it comes to quad growth, as well as assisting those other leg muscles to grow. Leg day can be tough, but it doesn’t have to be. These alternatives can affect how you workout and provide variety to keep you engaged and see those gains you want most. The right alternatives will still fit well into your training program, provide similar benefits, and make your life easier for stress-free workouts.
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
Hasselgren, L.; Olsson, L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Collins, K.; Klawitter, L.; Waldera, R.; Mahoney, S.; et al. (2021). “Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women”. (source)
Fischer, K.; Walter, T.; Matovich, J. (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
Shimomura, Y.; Murakami, T.; Nakai, N.; Nagasaki, M.; et al. (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. (source)
Benefits of Trap Bar Deadlifts For Bodybuilders
The trap bar is one specialty bar you need to add to your workouts.
The trap bar, also called the hex bar given its shape, it an amazing piece of equipment in the gym that some people may not know about. Considered one of the smartest inventions for gym equipment in the past few decades, this bar offers a great alternative to the traditional barbell. As a safer option for fitness junkies and gym-goers of all skill levels, the trap bar can be found in most gyms and the benefits are incredible.
The trap bar deadlift is an exercise that anyone of any skill level can do to get the most out of their deadlifts without the added stress and strain of a conventional one. As an extremely beneficial exercise, the trap bar deadlifts will work to build strength and explosive power while also limited the risk of injury.
As a complex movement, the deadlift requires the use of so many different muscles and joints with the proper coordination, balance, and technique for maximum benefit. But the trap bar allows for a more stable lift without sacrificing any of the gains a deadlift can provide (1). After hearing what the trap bar has to offer, the choice between a traditional deadlift and a trap bar deadlift may become that much easier for you.
Trap Bar Deadlifts Vs. Traditional Deadlift
A traditional deadlift is one of the big three powerlifting exercises and can greatly improve your muscle growth with a host of other benefits. The traditional deadlift uses a barbell while the trap bar deadlift, of course, uses the trap bar and while there are similarities, the differences are enough to potentially change your mind. Both exercises require lifting heavy weights off the floor in a hinge pattern with similar movements to achieve muscle growth.
The barbell deadlift, however, has a slightly greater peak in the spine and hips, while the trap bar deadlift has a larger peak knee movement. The trap bar deadlift has more squat-like elements than the barbell deadlift, but similar to the barbell deadlift, it has twice as high of the demand on the glutes, hamstrings, and quads with a similar range of motion to the barbell deadlift. The barbell deadlift may exhibit higher activation of the hamstrings, spine, and biceps (2), while the trap bar deadlift can be higher for your quads. It is a preference, for those closely linked to powerlifting would most likely choose the barbell deadlift, but the overall benefits of the trap bar deadlift are now something to consider.
Benefits Of A Trap Bar Deadlift
Safer Alternative
With the trap bar deadlift, the weight is centered within the body as opposed to in front of it which creates a great balanced position to keep strain off of your lower back. It also requires slightly less range of motion since it is higher off the ground also reducing the risk of injury. The trap bar deadlift is great for beginners to build strength quickly and execute solid form as well as for more established athletes looking for a safer way to get the benefits of a deadlift without the added risk of a more conventional one.
Lower Body Builder
Hitting your hamstrings, glutes, and quads, the trap bar deadlift is a great way to build lower body strength. With more of a squat-like movement than a traditional deadlift, your quads will be fired up increasing muscular growth and muscular endurance. It also increases the amount of mechanical tension provided which is the amount of weight lifted and its impact on muscle growth (3). As a safer alternative, you can lift more weight and increase your capacity for lower body muscle growth.
Promotes Explosive Power
With more weight and a shorter distance to lift, you can increase your power output resulting in a higher level of power and explosiveness (4). This is great for athletes whose sports require a certain level of power to generate high performance, or for gym-goers looking to gain benefits for other exercises requiring a certain level of power to perform them.
Solid Transfer To Other Sports
For powerlifters and strongmen, the trap bar deadlift is a great exercise to diversify pulling strength without risking the lower back. Athletes in more formal sports can increase their jumping abilities and improve their athletic stances for more balance and support. As a safe alternative to the traditional deadlift, the trap bar deadlift is a great exercise to maximize their performance and stay physically healthy in the process.
How To Do A Trap Bar Deadlift
The starting position begins with you standing in the middle of the trap bar. With a flat back and tight core, bend your knees and grab the handles with your arms extended. There will be a slight pull on your hamstrings before you begin to drive. Pull the bar upwards and extend your hips and knees while squeezing your glutes. Keep your back in the same neutral position and reverse back down to the starting position.
Wrap Up
For those who love to deadlift, it is a great exercise and a staple in the world of powerlifting. But the constant strain on your lower back and the increased risk of injury can be something everyone wants to avoid. The trap bar deadlift is one of those exercises that is great to minimize the risk while also getting every benefit that a traditional deadlift provides. As a safe alternative to increase lower body strength and promote explosive power, the trap bar deadlift is something to heavily consider incorporating into your daily workouts. Check out other exercises to do with a trap bar and elevate your overall performance 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
Gentry, Mike; Pratt, David; Caterisano, Tony (1987). “Introducing the Trap Bar”. (source)
Andersen, Vidar; Fimland, Marius S.; Mo, Dag-Andre; Iversen, Vegard M.; Vederhus, Torbjorn; Rockland Hellebo, Lars R.; Nordaune, Kristina I.; Saeterbakken, Atle H. (2018). “Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study”. (source)
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Costa, Pablo B.; Galpin, Andrew J. (2016). “An Examination Of Muscle Activation And Power Characteristics While Performing The Deadlift Exercise With Straight And Hexagonal Barbells”. (source)
Best Bodyweight Triceps Workout For Horseshoe-Shaped Arms
Get those arms to pop and show your triceps some love with these bodyweight triceps workouts.
We often focus so much on our pecs, biceps, and abs, that we leave out one crucial spot: the triceps. That definition is just as much the back of the arms as it is the front. That horseshoe-shaped muscle is every bodybuilder, gymgoer, and athlete’s dream, but it requires more than just curls and the bench for exercises. Targeting your these is critical to seeing big gains and loving how your arms look, sleeves or no sleeves from some of the best bodyweight exercises.
It is important to note that aesthetic is just half the battle. What healthy and huge arms can do is balance out and stabilize the bicep giving your body that much needed equilibrium you may not even notice. Much of the pain people suffer is from an imbalance between the biceps and triceps and through constant training and recovery, this pain will subside from repeated workouts with some of the best bodyweight exercises.
Your triceps make up two-thirds of your arm, so stop neglecting them and let that hard work you put into your biceps show. Many of these exercises below will target multiple muscles so the overall benefit is great to not only your arms, but other important muscles as well. Add to your growth and overall wellness with these 7 bodyweight triceps workouts.
Narrow-Grip Pushups
A slight variation on a standard pushup, narrow-grip pushups are slightly closer to the midline of your body, therefore using your triceps much more. Using explosive movements for power, or slower ones for size, these are some of the best bodyweight exercises to get the arms fired up.
To begin, place your hands under your chest closer than shoulder-width apart. Lower your body by bending your elbows but keep them tucked close to your torso. Remember to keep a tight core and flat back. Using your triceps and pecs, push your body back up and repeat.
Bench Dips
Bench dips are perfect for muscle definition and tone, increasing strength in the upper body. Bench dips are great because you can use a bench, chair, and even a low table for these bodyweight exercises and the push motion to build the upper arms and strong triceps.
With your hands on the edge of a bench (or whatever you’ve chosen to use), sit with your legs out in front of you. With your elbows tight to your sides, lower to the ground bending your arms at 90 degrees. Push back up, locking your elbows at the top.
Plank-To-Pushup
The plank-to-pushup is a great all-around exercise for it combines to target the triceps, pecs, shoulders, and abs. Not only can this exercise build overall arm strength, but it can increase shoulder mobility as well from some of the best bodyweight exercises with extension for a solid workout derived from push ups for strong triceps.
Start in a plank position with your forearms under your shoulders. Driving from the ground, use your triceps to get onto the palms of each hand, driving head first up. Drop back to your forearms into a plank position and repeat for the best results from this triceps exercise and upper arm burner.
Pike Pushup
The pike pushup is an interesting variation of the pushup and is highly effective in building upper body strength. It can also improve focus and balance given its level of difficulty as a bodyweight movement taken from push ups.
The starting position for the pike pushup is the downward dog position with your hips up and each arm extended out and down. Bending your elbows, allowing them to flare out slightly, lower your head to the ground. Push back through each arm past your head to return to the starting position of downward dog.
Press Up
The press up begins in the cobra position, on your stomach with your hands shoulder-width apart and hips down. Drive into the ground and start to straighten your arms which will raise your upper body. The key is to maintain tension in the arms to get the maximum benefit. Lower the upper body to return to the starting position and repeat for the best results for your muscles.
Diamond Pushup
Diamond pushups are considered one of the best push-ups for triceps for it is effective and forces much of the work. Slightly different than the narrow-grip pushups in hand placement, diamond pushups are also great for chest and shoulder muscle development to help stay on top of your training.
Begin in a pushup position with your hands placed under your chest forming a diamond. With a tight core and flat back, lower to the ground, keeping your elbows tight to your body. It is important to not flare your arms out with this exercise and keep a straight back.
Triceps Bodyweight Extension
Another variation of a plank, this triceps extension exercise is great for building not only core strength but also pumping up those triceps.
This exercise requires a bar, rope, or at least something that allows you to hold onto with room to duck under that will add resistance. Grip the bar overhand and with a sturdy core, assume a plank position with a straight back. Bend your elbows and duck under the bar. Push your body back to the plank position as you straighten your elbows and repeat the process of the triceps extension.
Wrap Up
Try these exercises as you look to make big gains in the gym or wherever your workouts take you. Having triceps that pop are key to getting that horseshoe-shape arm and balancing out the chest and bicep. Stop overlooking this vital muscle that will help you both aesthetically and athletically look good and feel great. Give yourself the benefits of performing daily functions efficiently and effectively, while also owning every aspect of your strength building experience.
What are your favorite triceps workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
How The Dumbbell Hip Thrust Promotes Strength & Power
A quick exercise to set-up, the dumbbell hip thrust is one to really increase your power output immensely.
We all know about the traditional hip thrust, but the dumbbell hip thrust may be an alternative often overlooked. While the main difference may be the use of a barbell as opposed to dumbbells, it is important to remember that dumbbells are more versatile and can greatly influence your gains as a result. The dumbbel hip thrust is one to put into your routine, or toss on the end as a good finisher, but either way, you get great benefits out of this exercise to promote strength and power output.
Let’s take a look at the dumbbell hip thrust and see what this exercise can do for all your gains. From what it is, to muscles worked, the many benefits associated with it, and how to properly perform it, you will be well on your way to putting an awesome exercise into your routine so you see the best gains possible.
What Is The Dumbbell Hip Thrust?
The dumbbell hip thrust is a nice variation of the barbell hip thrust exercise using dumbbells for easier set-up and slightly less strain on your hips. Using dumbbells can greatly benefit you in a number of ways since these are versatile and worthwhile pieces of equipment. This exercise will work to strengthen your lower half to reduce injury and increase power for those sport specific and more functional movements as you look to optimize training and performance as best you can.
Muscles Worked
When it comes to the dumbbell hip thrust, this exercise primarily works your hamstrings, glutes, and adductors. While your hamstrings and adductors tend to get great work done, it is your glutes that really feel a burn. Your gluteus maximus, gluteus medius, and gluteus minimus all will get work done as you look to build strength and provide for that more grounded and balanced feel (1). Working those muscles around your hips will offer the best in terms of stability since these tend to be a bit more vulnerable just given the amount of abuse they withstand from your workouts.
Benefits Of The Dumbbell Hip Thrust
The dumbbell hip thrust exercise is one to really challenge you so you see that growth and stability you want most. While this exercise can be challenging, depending on how much weight you put on, it is simple to learn and does have good benefits for your overall training and performance, as well as physical health.
Benefits of the dumbbell hip thrust include:
Increase strength and size: By focusing on these muscles, you increase strength and size to enhance sport specific and more functional movements (2), while aiding in a bigger physique.
Decrease risk of injury: Proper form can reduce spine compression to protect against back injury, while also strengthening some often times more weaker muscles.
Promote power output: With the movement and the muscles worked, you give yourself a great chance at increasing your power output for those sport specific movements (3).
Increase awareness and helps with form: By using a bit lighter weight than a barbell, this exercise can work to raise awareness and promote better overall form.
Good variation: This exercise is a nice variation using dumbbells which are versatile and can be worthwhile for gains.
How To Perform It
Here are the steps for performing the dumbbell hip thrust:
Set yourself up on a bench so there is some elevation. Your shoulder blades should be just above the edge of the bench.
Place the dumbbell on your hips and hold them tight so they don’t collapse into you. Tighten your core and keep your body as stable as possible.
When ready, drive through your feet, pushing your hips upwards.
Give a good squeeze at the top and slowly return to the starting position.
Repeat for your desired number of reps.
Featured Dumbbell To Boost Growth
When it comes to working out and giving ourselves the best chance at growth, having a fully stocked shelf full of essential supplements can greatly influence our gains. We know of the real staple supplements like pre-workouts, protein powders, and BCAAs, all of which can either offer energy boosts, increase focus, provide muscle pumps, or aid in that vital growth and recovery so our hard work in the gym sticks. But knowing what kind of equipment to use will allow for the best gains in the gym possible so these supplements work to maximize all of those great benefits. While things like kettlebells and barbells are great products, a complete home gym, squat racks, and treadmills are just some pieces of equipment you can use to see great gains. For the dumbbell hip thrust, the right dumbbell will allow for comfort and support while also being durable and versatile for all your needs.
papababe Dumbbells
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
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Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The dumbbell hip thrust is a great exercise to perform to increase strength and size while also promoting a host of other benefits. Using dumbbells allows for versatility and these are great durable pieces of equipment to help you increase strength and power, especially with this exercise. A simple to learn movement, this can fit nicely into any routine so you see those gains you want most. Try the dumbbell hip thrust today and see what this can do for your strength and power output.
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
Neto, W.; Soares, E.; Vieira, T.; Aguiar, R.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Lin, K.; Wu, C.; Huang, Y.; Cai, Z. (2017). “Effects of Hip Thrust Training on the Strength and Power Performance in Collegiate Baseball Players”. (source)
Iron Maiden – Anna Victoria
Anna Victoria – The Shredder, Toner, and Sculptor
Anna Victoria is everything you could ever ask for in a female fitness athlete plus much more. Her 1.2 million followers on Instagram are proof of her popularity and establishes her as an online fitness celebrity.
Victoria grew up in a small town in Southern California. She didn’t start as a fitness enthusiast and remembers cringing at people who spent hours working out and prepping meals.
Through her teen years, Anna was eating microwavable, packaged, processed, and fast food. Her bad eating habits led to a series of health problems, and she ended up in an emergency room at one point.
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INSTA VS REALITY ? can I be honest with you guys? My favorite part of what I do is all the work that goes on *behind the scenes*. I love taking pictures and filming workout videos for you all (especially workout videos!! ?) but I loooove strategizing, planning, creating a product, a service, and helping customers. . You guys would think I’m crazy if you knew how much I LOVE customer service ? I worked in customer service (in corporate jobs) from 16-23 years old, and I LOVED it. I got genuine joy out of helping people, even if it was through re-stocking the shelves at the my first job at 16 years old so people could easily find the products they need (you guys I have issues ??) . But this is why I LOVE what I do now – helping you girls!! Every day I get to go to work and brainstorm, create and implement ideas that will better help you on your journey and help you connect with the community. I haven’t talked much about the business side of everything I do, and if you would like me to talk about it more, I will! While I love sharing fitness tips and workout videos, I’m just as passionate about encouraging women to go into business, entrepreneurship, and continue breaking glass ceilings. . You girls know I rarely do collabs, and that’s because I want when I do a collab, I want you to know I really believe in it. Soooo I’m excited to share about my collab with @WeWork! ? Moving my office into a WeWork has been a huge game changer for my team, our productivity (ahem except for the Root Beer floats and Mimosas ??) and to be able to connect with other #girlbosses. . If you’re interested in checking a WeWork office out, head to the link below for more info ? So what about you girls? Where do you work? Remote / At home / In an office? Comment below and let me know ? #thefutureisfemale #fbggirls www.we.co/anna
A post shared by Anna Victoria (@annavictoria) on Jun 11, 2019 at 5:55pm PDT
Her unhealthy lifestyle came to an end when she met Luca (now her husband). Luca encouraged Anna to start her transformation, and she heeded to his advice after realizing how eating healthy food was changing her body for the better.
Beginning Of The Fit Lifestyle
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You’re stronger than you think. Coming from someone who used to strongly dislike not only fitness, but the fitness industry entirely. Growing up, it seemed like it was all pure vanity, and that people acted like they were better than you if they worked out and ate healthy and you didn’t. I felt like it wasn’t a very welcoming place and I got a very “you can’t sit with us vibe”. . Fast forward a few years when I started having health problems and I needed to start taking care of my body, otherwise my health problems would become chronic and irreversible. And within a few months of my fitness journey I realized all those years I was wrong – fitness is about so much more than vanity. It’s about feeling empowered and strong not only physically, but mentally, emotionally, and about taking care of your health preventatively. . This journey often times starts purely physical for most, and there’s nothing wrong with that. I will help you get your dream bod if you let me! ?? But you have to be willing to step outside your comfort zone and get comfortable with being uncomfortable. There’s a certain level of awareness required to be successful on this journey so you can call yourself out on your own BS and realize when you can do better, and then do it, no questions asked. I will help you with all those things but I also want to help you focus on the mental and emotional side too because that’s largely what will pull you through when times get tough. And that’s what FBG is about ? . Usually the only promo I run all year is Black Friday, but I decided to do a semi-annual Black Friday type sale ? Use promocode BACKONTRACK to get up to a total of 50% off the @fitbodyapp for life and join the #fbgcommunity! . Promo available through the link in my bio only and you can enter the code at checkout ? Remember, you’re stronger than you think and you CAN do this!! And myself and all the other #fbggirls will be there to cheer you on every step of the way! www.annavictoria.com/fitbodyapp
A post shared by Anna Victoria (@annavictoria) on Apr 18, 2019 at 9:08am PDT
It was in 2012 that Anna decided to start her fitness journey after moving to China for studies. She made the most of her free time in college by researching about health and fitness.
Anna started a fitness Instagram account to keep herself accountable where she started sharing inspirational quotes and her transformation pictures. “I pretty much threw myself into my fitness journey,” she said.
Soon after starting her fitness journey, Victoria realized that her biggest struggles were always psychological. Off the many things, she had a hard time coming to terms with the fact that she needed to hone in on her calories and macros.
With Knowledge Comes Power
Anna finally decided to look into the diet (calorie and macros-counting) part of fitness after she briefly hit a plateau and wasn’t seeing the desired results. On scrutinizing her diet, Victoria realized that her fat intake was too high, and her carb consumption too low. Fixing these two problems had a big positive impact on her muscular development.
Anna had to find a balance between cross-training and lifting weights to help reach an optimal fitness level. She regularly shares her workouts on her Instagram so that her followers can get the same results as her.
After going through the ups and downs in her transformation, Anna wants people to realize that no fitness journey is linear. She urges her followers to focus on their progress and work equally on their minds and body.
The Dream Girl Next Door
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Let’s talk ABS ‼️ and what you need to do to get abs and SEE those abs. . Commonly asked question: Do you need to do ab exercises in order to get abs? The answer is no. You don’t NEED to do traditional ab focused workouts in order to get abs. If you know how to engage and use your core/abs properly during your strength workouts, you can build abs just by using and engaging your core during strength based moves alone . Aside from that, no matter how many traditional OR non-traditional ab workouts you do, whether you can see them or not depends on a few things. First is: genetics!! Do you have a naturally lean tummy? If so, A. Lucky you ? and B. you probably don’t need to do as much cardio in order to reveal those abs and you just need to focus on building core strength. (And eat properly to assist in building that muscle) . If you DON’T have a naturally lean tummy (like me) then that saying “abs are built in the gym and revealed in the kitchen” applies to you. Bummer, I know!! And in our case, often times belly fat is the last to go and the first to come back. It is what it is! ?♀️ The more you fight against it, the more you push back reaching your goals. So focusing on strength workouts, properly engaging your core, doing cardio (not more than strength training though) AND keeping your meals/macros in check is what needs to be at the top of your (fitness) priority list. . While as you girls know, I do not believe abs are everything, not one bit. But there also isn’t anything wrong with having physical goals *as long as you aren’t putting your mental and emotional health on the back burner* in order to achieve those goals. . This is just the surface of this week’s #fbgbodylove newsletter topic! I will be doing an insta live tomorrow at 8:30am PST to go over strengthening your core and more. Comment any questions you have on this topic below so I can answer them, and I’ll chat with you girls tomorrow morning!! ☺️? #fitbodyapp www.annavictoria.com/fitbodyapp
A post shared by Anna Victoria (@annavictoria) on Aug 12, 2018 at 7:48pm PDT
Anna has one of the most picturesque Instagram profiles. Her photos range from gym photos, workout videos, beautiful landscapes to her in her bridal gown. We need to mention that she rocks each photo like a boss.
Victoria has a fitness app and is widely known for her killer fit body guide workouts and pretty smoothie bowls. We wish Anna the best for her future endeavors and are sure she’s up for some great things.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Instagram
10 Best Food For Gaining Size and Strength
Gain Size and Strength With These 10 Muscle Building Food
People who are training for gaining size and strength can sometimes overlook the importance of the right diet in their transformation. Eating the right food can put you on the fast-track to muscle gain.
Contrary to the popular belief, you don’t have to rely on supplements for your transformations. You can achieve your dream physique by eating real food. In this article, we’ll take you over the ten food items you should have on your grocery list.
Protein Sources
Chicken Breast
The good old chicken breast is one of the most trusted sources of protein in the bodybuilding and fitness world. In this article, we’ve broken down the best foods into three categories as per the three macronutrients (proteins, carbs, and fats). 100g of chicken breast has 31g of protein.
Salmon
Salmon is a great source of protein. Due to its fast-absorbing quality, you can eat salmon right after your workout to ensure your muscles are re-fed with the highest quality of protein. 100g of salmon has 20g of protein.
Egg Whites
It’s no secret the bodybuilding community swears by the egg whites. Egg whites are easy to cook and consume. 1 large egg has 3.5g of protein in the white portion. Egg whites in the bottled form can make them more convenient.
Greek Yogurt
Greek yogurt is one of the most overlooked and under-rated protein sources. Many professionals prefer yogurt as their dairy protein source. 100g of greek yogurt has 10g of protein.
Carbohydrate Sources
Rice
While there are a ton of sources you can get your carbs from, you need to be diligent in choosing the right source for yourself. Rice is a staple in many bodybuilding diets. 100g of white rice has 28g of carbs.
Whole-Grain Bread
Whole-grain bread is a good source of carbohydrates. Brown bread is convenient enough to be consumed at any point in the day especially when you’re tight on time. Two slices of whole-wheat bread have 24g of carbs.
Oats
Most bodybuilders add oats to their breakfast as they are a high-quality source of carbohydrates. Oats can help in providing your body with the required amount of carbs and calories to fuel your mornings. 100g of oats has 12g of carbs.
Fat Sources
Almonds
Most people make the mistake of cutting out fats from their diets as they think it can add to their body fat. High-quality fat content is critical for an effective diet plan and almonds are one such source. 100g (3 ounces) of almonds have 49.2g of fats (ideal serving size – 1 ounce).
Avocado
A good source and amount of fats in your diet is essential in keeping your joints and other body parts functional. There are hundreds of delicious avocado recipes on the internet you can try. 100g of avocados has 15g of fats.
Peanut Butter
Peanut butter is one of the most talked-about food in the bodybuilding and fitness world. It’s healthy, delicious, and convenient. 100g of peanut butter has 50g of fats (ideal serving size – 2 tablespoons i.e. 32g).
Which is your favorite food out of the 10 listed in the article? 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
How The Reverse Barbell Curl Boosts Biceps Growth
The reverse barbell curl is a great curling alternative to build forearm strength and boost your ability to lift heavier weight.
We all love to work our biceps. Having defined arms can look great in a tank or tee and showing off our gains is something we certainly all love. But knowing the right exercises to perform can be challenging and with so many out there, you want to be sure you are capitalizing on all your gains. The reverse barbell curl is a seriously effective exercise that is easy to learn and simple to perform but will benefit your arm growth and development greatly. A nice variation of the traditional barbell curl, this will work those muscles differently and target them in a way that you will see results. Plus, it will add to that physique that others will most definitely envy.
Let’s take a look at the reverse barbell curl to see just how great this exercise is. From what it is, to muscles worked, the many benefits of it, and how to perform, you will have all your bases covered as you seek the best for your gains.
What Is The Reverse Barbell Curl?
The reverse barbell curl is a great arm builder and seriously effective biceps exercise to boost your arm training goals in efforts to see huge growth. Performed in the same motion as a traditional barbell curl, this will see your palms facing the opposite direction which targets your muscles differently for increased gains (1). An exercise perfect for all experience levels, this is an isolation exercise that your arm training days need to really boost biceps growth.
Muscles Worked
The reverse barbell curl exercise works your arm muscles and is great for boosting arm training. This will work muscles in your biceps and your forearms to strengthen and tone those arms. Your biceps brachii, one of the main muscles in your arm, is targeted and this works to bend your arm. It also gives that rounded biceps physique we all know and love. Your brachialis also gets work done and this exercise works to strengthen this muscle for increased size and better elbow flexion. The main muscle of the forearm, the brachioradialis, will also be targeted and this is responsible for bending, flexing, and rotating for sport specific and more functional movements.
Benefits Of The Reverse Barbell Curl
Reverse barbell curls have many great benefits that should not be overlooked when it comes to seeing great growth and definition in your arms. The perfect exercise to throw into your routine mid-workout, or at the end for drop sets, you can’t go wrong with the reverse barbell curl exercise.
Benefits of the reverse barbell curl include:
Bigger, stronger arms: This exercise is great for seeing muscle hypertrophy and watching those biceps get bigger and more rounded as you sculpt that massive physique (2).
Forearm development: By hitting your forearms, you start to increase strength and definition in an often times overlooked muscle (3).
Targets muscle differently: With a different grip, you target your muscles differently so they see growth in a different way.
Nice variation: This exercise is a great variation to keep your workouts fun and engaging while still providing a challenge as you seek those gains.
How To Perform This Exercise
Here are the steps for performing this exercise:
Stand with your feet about shoulder width apart. Hold the barbell with your palms facing down.
In a similar motion as a traditional barbell curl, curl the bar to around shoulder height. Keep a tight core and a neutral spine.
Give your muscles a squeeze at the top and gently return to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Added Gains
When it comes to a serious lift like the reverse barbell curl, it is important to have a supplement shelf fully stocked with a host of effective and safe supplements for you to try. A pre-workout is great for boosting those muscle pumps and energy and an intra-workout BCAA is one to give you great gains when it comes to bursting through fatigue and minimizing muscle damage. For those looking to get that shredded aesthetic, a fat burner can do the trick and a multivitamin will ensure you don’t miss out on any vital nutrients. But protein powders are essential for growth and recovery and you cannot go wrong with the right protein supplement (4).
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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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
Reverse barbell curls are a great exercise to see huge gains especially when it comes to seeing that arm growth and development. By working your biceps and forearms, you target those muscles you want to see grow most as you seek to build that massive and well-sculpted physique. An easy to learn and simple exercise to perform, the reverse barbell curl exercise is one to put in your workout to hit multiple sets, or throw in at the end to see great gains in drops sets. Give the reverse barbell curl a try and see what this can do for your arm growth and development.
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*Images courtesy of Envato
References
Marcolin, G.; Panizzolo, F.; Petrone, N.; Moro, T. (2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Szymanski, D.; Szymanski, J.; Molloy, J.; Pascoe, D. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)