Tag: FITNESS

The Best Types Of Barbells & What They’re Good For

Barbells can be helpful tools when it comes to building muscle and knowing which type to use and for what can greatly benefit our gains.
For many of you bodybuilders and athletes familiar with the gym and the many components to it, barbells and specialty barbells may be no secret. You know exactly what they are and how to use them to maximize gains and maybe you do perform exercises with them. But those general fitness folks, or even yes, some bodybuilders and athletes, may not know the difference between these bars and that’s a problem. Not knowing means you aren’t maximizing your gains as much as possible and we all know you don’t want that.
By trying new equipment and stepping out of your comfort zone, you can give variety to your workouts which is great for things like muscle confusion and breaking through any of those dreaded training plateaus. The great part about these barbells and other specialty barbells is that they each work your muscles differently so you can attack those gains from every angle, forcing your muscles to grow. It is what we want after all.
Let’s take a look at barbells and the specialty barbells that make the gym such a unique place. With options to diversify your workout, it would be a disservice to not include these in your workouts. Check out some the best barbells on the market to get inspired by some great products as well!

Benefits Of Barbells
The benefits of barbells and barbell training on our growth and gains will aid in functional movements, as well as those more sport specific ones to enhance athletic performance.

Benefits of barbells and barbell training include:

Better growth and performance: Work to build functional and sport specific strength and size to see that desired growth and performance increase (1,2).
Versatile and convenient: Barbells can work for endurance and strength training purposes and do not take up a whole lot of space.
Great workout additions: Barbells allow you to perform things like drop sets and increased time under tension to see more growth and a shredded physique.

Types Of Barbells & What They’re Good For
Let’s take a look at the different types of barbells and what they’re used for.
Traditional Barbell
The traditional barbell is your most common type of barbell being a long pole, made mostly of steel, that is fairly smooth except for the portion of the grip. These are great for a wide range of exercises like your big three powerlifting ones and others like the overhead press.
Hex Bar
The hex bar looks a bit like a trapezoid and the point is to stand in the middle as you grip the handles. Great for leg exercises, it moves you directly in the middle of the weight, as opposed to behind or in front with the traditional barbell. Your grip is also kept neutral (3).
Swiss Bar
The Swiss bar is a multi-grip bar designed to place your hands in a neutral position. This bar allows for more stability and less chance of injury in the shoulders, which are pivotal for a number of movements. Great for growth and a variety of exercises, the Swiss bar is perfect for all your gains.

EZ Curl Bar
The EZ curl bar is a great bar for arm exercises and is typically lighter and more curved, given the different grips. It is easier on your wrists and can work wonders as you look to build those bulging biceps (4).
Buffalo Bar
The Buffalo bar is curved and is designed to take stress off of the shoulders. The positioning and the thickness distributes the resistance across more surface so it isn’t concentrated on one point. It is used for squatting and is really the only barbell that allows the same form as a traditional one.
Yoke Bar
A specialty squat bar, the yoke bar can work to strengthen your back and lower body. With this bar, you need to stay tight but can push it a bit more as opposed to something like the cambered bar.
Cambered Bar
Definitely for more experienced lifters, the cambered bar is a strange looking bar that is highly effective at relieving stress off your shoulders. The downside to this bar is that it is unstable so a more experienced lifter who stays more tight and more controlled would benefit greatly (5).

Featured Barbell For Gains
Those who look for the best barbells may be wondering how it’s possible to find one. They are all the same, aren’t they? No. A great barbell will be versatile and made with the utmost precision to ensure longevity and performance. This barbell from American Barbell is built to last and offers the best chance at gains.
American Barbell 20KG Training Bar

American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.

American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. American Barbell Training Bar is built to last while providing comfort and longevity for all of your goals.
Price: $325.00
Check out our individual review for American Barbell 20KG Training Bar here!

Check out our list of the Best Barbells for more great lifting bars!

Wrap Up
When it comes to using barbells and specialty barbells, knowing which ones to use can greatly influence our gains. With so many out there, it can be challenging to know for sure but with knowledge of what to use and how to use it, you can break through any of those dreaded training plateaus and add a nice variety to your workout. Give these barbells a try and see what they can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Michael J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Lockie, Robert G.; Lazar, Adrina (2017). “Exercise Technique: Applying the Hexagonal Bar to Strength and Power Training”. (source)
Fry, Andrew (1986). “The E-Z curl bar”. (source)
Corey, Stephen W. (1991). “The cambered bar”. (source)

How To Put Together The Ultimate Workout Plan For You

Putting together a workout plan can be hard, but knowing what you want out of it is just half the battle.
We all know we need a good training routine to give us the best for our gains and putting together the ultimate workout plan for you will be huge. By taking the time to plan out your own workout, you will begin to see that you do have the ability to form a solid training plan to see big gains. By choosing the exercises you want and fitting it into your schedule, it will be much easier to go through your day while still having time for other things you love.
Let’s take a look at how to form the ultimate training plan so you see those gains you want most. With a little research and the proper tools to start, you will be well on your way to forming a great plan with the results you want most.

Your Workout Plan Options
When it comes to choosing between how to plan your workout, you do have some options.
1. Hire A Trainer
Hiring a personal trainer can work wonders for your gains as they know exactly what to do. They’ve done it all before and have seen results with past clients, plus it gives you someone to be accountable to and who you can ask questions to. This option can get expensive though.

2. Look To Professionals & Athletes
Looking to those professionals and athletes that you admire can also prove to be worthwhile for your gains. They are living proof of what can happen when you put your mind to it and have already structured out great workout routines that have worked for them. From past bodybuilders like Frank Zane, to actors like Kumail Nanjiani, or fitness models like Michelle Lewin, they know exactly what you need to do to thrive inside and out of the gym. This option does limit you to the exercises that they want to do which you may not enjoy.
3. Make A Plan Yourself
This option may seem challenging and incredibly daunting, but it is possible and can make you feel fulfilled in the end knowing you’ve personalized a workout just for you. Saving money and only performing the exercises you love can be great, especially when it comes to boosting your gains in an enjoyable way. Knowing exactly what you want out of a routine will prove to be worthwhile as you seek that massive and shredded physique.

How To Build The Ultimate Workout Plan
Following these steps will allow you to form a great workout plan so you thrive inside and out of the gym.

Know Your Goals

When looking to make a training plan, knowing your goals is key. What you want out of your training will be a deciding factor on how you structure it. For those looking to lose weight and tone, that requires a certain type of exercise, as well as volume and intensity. Those looking to bulk will look to other exercises for that. You can also get niche about what you want, whether that be endurance-based or something more along the lines of power and total output (1).

Manage Your Schedule Overall

We live busy lives and being able to manage our schedules effectively will ensure we get the most out of all our time. Finding a window in your day to work out will tell you how long you have, which may affect what exercises you include and how many sets and reps as well.

Choose Those Exercises You Enjoy Most

The beauty about making your own plan is you get to choose the exercises you want to perform. If you don’t like a particular exercise, but you know you need to work that muscle or set of muscles, then look for variations that you will enjoy that can still get the job done.

Look Into Volume & Frequency

This is important for you will know what your body needs. If you want higher reps and lower sets, you can program that in. For those looking for lower reps and more of a max capacity lift, that is another option to look into (2).

Have Back-Ups To Vary Your Routine

You always want to give your muscles some confusion so they are constantly growing and your gains don’t plateau. Having some back-up exercises will add variety so you avoid that dreaded training plateau and always see the growth you want most.

Featured Supplement For Pre-Workout Gains
With so many supplements, it can hard to choose exactly which one you need. Thankfully, you can pair them together for ultimate gains. A protein powder is great for growth and recovery and an intra-workout BCAA will be perfect mid-workout, but you need a pre-workout supplement to boost your gains before you even start (3).
Kaged Muscle Pre-Kaged

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Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.

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.
Price: $39.99
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Check out our list of the Best Pre-Workout Supplements for more great pre-workout products!

Wrap Up
Putting together a training plan can be hard, but it is absolutely possible and will prove to be worthwhile in the long run. By saving money and working on inputting what you want, you are well on your way to seeing the gains you want most. Don’t neglect a good training routine and don’t forget that you have the power to control what you want so you see those massive gains take place for a shredded physique others will envy.
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

Haff, Gregory G.; Nimphius, Sophia (2012). “Training Principles for Power”. (source)
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)

The Best Squat Warm-Up Exercises To Boost Your Squat

These best squat warm-up exercises will get you primed to tackle anything that comes your way with the squat.
The squat is a monster lift. We all love to pack on the weight and really give ourselves the best chance at growth with this exercise. As one of the big three powerlifting exercises, having a big squat can make others envious and certainly help your training and performance in a number of ways. But knowing how to warm-up properly can greatly affect how you perform during this lift and will work wonders for you in terms of muscle growth, increased balance and stability, and of course, reduced risk of injury. Keep yourself in the gym longer by taking care of your body and a proper warm-up is exactly what you need to see that happen.
Let’s take a look at some great squat warm-up exercises to really give ourselves the best chance at success. With the right exercises, you can greatly influence your training and performance goals so you see the results you want most out of all your lifts.

Benefits Of The Squat
The squat is a great exercise that can provide for a host of benefits to our growth and stability. Here are the benefits of this great exercise:

Enhance leg growth: This exercise works your lower body to the max and allows for some serious growth to take place (1).
Balance and stability: By working on that increased leg strength, you allow yourself to stay grounded for better balance and stability (2).
Get some core done: Your core is engaged throughout the entire movement, thus getting some work done as well.
Reduced injury: By working your entire lower body, you touch on some stabilizer muscles that can aid in better support to limit your risk of injury, especially under so much weight (3).

Why Warm-Up?
This may be obvious but we should touch on it quickly. Too often do we neglect a warm-up and hop right into the workout, but that only does us a disservice. By warming up, we allow for better blood flow through the muscles as our heart rate starts to increase. This loosens us up, gets up primed for whatever workout we seek to tackle, and can reduce injury by keeping us alert. Getting a good sweat going before our actual workout is only beneficial to keeping us active for much longer.

Best Squat Warm-Up Exercises
Here are some of the best squat warm-up exercises to get you primed and ready to go.
Glute Bridges
The glute bridge is great for firing up your glutes, but also those leg muscles and core that will all be targeted during the squat (4). Lying flat on the floor, have your feet around shoulder width apart and bend your knees. Engage your core and work to drive your hips up through your feet, really pushing upwards. Squeeze your glutes at the top and gently lower back down. Repeat for your desired amount of reps.

Bodyweight Squats
Bodyweight squats are perfect as they mimic the motion of the squat without any added weight. This helps you get some muscle memory going as well as warming up those leg muscles (5). With your feet around shoulder width apart, hold your hands out in front and squat down before returning to the starting position. Repeat for your desired amount of reps.
Hip Circles
Hip circles will work to loosen up those hips, a vital component of the squat. This will allow for better range of motion as you get down into that position. With your feet a little wider than shoulder width apart, place your hands on your hips and slowly rotate those hips, making big circles. Complete for one side and switch to the other.
Lateral Lunge
The lateral lunge will work your hips and legs to get some nice movement out of a more lateral rotation. With your feet around shoulder width apart, step one leg to the side and enter into a lunge. Return to the starting position and repeat for your desired number of reps.
Foam Roll
Having a good foam roller to use is essential for those pre- and post-workout needs. This will help loosen up those muscles to ease pain and eliminate any sore spots. It will also increase blood flow so your muscles will be primed for whatever workout comes your way (6).

Featured Supplement For Gains
When it comes to seeing gains, especially after the squat, it is important to have a good supplementation routine in place. Whether that be using a pre-workout or intra-workout BCAA, or even something like a fat burner or testosterone booster, these will greatly enhance all those bodybuilding wants and needs. A protein powder is also vital for growth and recovery and should not be overlooked.
Performance Lab SPORT Protein

Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.

Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon, this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, this contains no allergens at all. Supplying 20g protein and only 100 calories, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!

Check out our list of the Best Protein Powders for more great protein supplements!

Wrap Up
These best squat warm-up exercises will help you get your body primed for whatever comes its way when performing the squat. The squat is a monster lift and requires a lot of your lower body to get that weight lifted. By doing so, you are able to challenge yourself and really see that growth and added stability you want most. Give these warm-up exercises a try and see your squat greatly improve. You won’t be disappointed by the 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

Kubo, Keitaro; Ikebukuro, Toshihiro; Yata, Hideaki (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Chandler, T. J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
Lorenzetti, Silvio; Ostermann, Mira; Zeidler, Fabian; Zimmer, Pia; et al. (2018). “How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading”. (source)
Tobey, Kelcy; Mike, Jonathan (2018). “Single-Leg Glute Bridge”. (source)
Kritz, M.; Cronin, J.; Hume, P. (2009). “The Bodyweight Squat: A Movement Screen for the Squat Pattern”. (source)
Macdonald, Graham Z.; Button, Duane C.; Drinkwater, Eric J.; Behm, David G. (2014). “Foam rolling as a recovery tool after an intense bout of physical activity”. (source)

Best Grip Strengthener Exercises For Optimal Grip Strength

These grip strengthener exercises are perfect for enhancing grip so you never suffer through another big lift again.
Our ability to grip objects, both for sport specific movements and those that are more functional, is often overlooked but these best grip strengthener exercises can greatly affect the way you grip things. Working on increased grip strength will aid in our ability to build overall strength and is one of the most important tools we as athletes have.
We often times don’t think about the constant strain and pressure we put on our hands and finger muscles but every day we consistently rely on them for vital movements. Working on better grip will increase training and performance, but also aid in our overall physical health as we seek the best for our bodies. As a tool to increase physical performance and function, this will allow us to lift heavier thus giving us the best benefit to withstand any stress and strain caused by exercise and everyday movements (1).
Let’s take a look at the best grip strengthener exercises to enhance our grip as best we can. With the right exercise, your grip strength will improve beyond belief and you’ll never have to worry about a weak grip again. We all know the importance of it, so let’s start putting an emphasis on it.

Benefits Of Having A Strong Grip
Having a strong grip will ensure that you get the most out of each and every lift. Your ability to grip and the strength it requires to hold an object can greatly affect all sorts of exercises and ensure better functional movements as well. Something we take for granted, showing your muscles some love will allow them to grip objects better so you never sacrifice any gains.

Benefits of a strong grip includes:

Ability to perform many exercises: A strong grip will allow to perform a wide range of exercises so you aren’t limited to only those that you can grip well.
Larger forearms: Your forearms will ensure a better grip since these muscles are required to apply that grip (2).
Injury prevention: A strong grip will limit the number of other muscles required so as to use weaker ones as compensation (3).
Lift more weight: A good, strong, stable grip will allow you to lift more weight so you see those desired gains you want most.

Best Grip Strengthener Exercises
Grip Clench
Using a spring loaded grip trainer is great for it creates resistance and can be used at any time, either during your workout, at the office, or while watching your favorite show.
Grab the grip trainer in one hand and squeeze for your desired number of reps. You can also hold for your desired amount of time to really give your grip a test.

Plate Pinchers
These are great for increasing strength in a pinch grip, which is used mainly for those movements used with your thumb and fingers.
Hold plates between your thumb and fingers for a desired amount of time. Drop them to the floor and repeat for your desired number of reps.
Towel Pull-Ups
A great compound movement, this works upper body muscles with an emphasis on your grip. Similar to the traditional pull-up, it requires you to use a towel as your primary tool.
Wrap a towel around the bar and grab each side with each hand. Perform a pull-up with your desired amount of reps.
Farmer’s Carries
These will work your core strength and requires the utmost grip as you walk for whatever distance you desire. This will work your shoulders, forearms, and hips to give you a great exercise.
Grab either dumbbells, kettlebells, or a bar and set your desired weight. Engaging your core, walk for a set distance or period of time making sure to not lose form.
Band Extensions
For these, you can use a professional band or even a rubber band or thicker rubber bracelet.
Wrapping the band around your fingers, lengthen and contract your fingers spreading the band farther apart. You will feel the pressure and know you are getting a good workout.

Featured Supplement For Gains
When it comes to increasing our gains, having a good supplementation routine is vital for boosting all areas of our training and performance. Whether that be a pre-workout for energy and pumps or an intra-workout to continue that energy supply and burst through fatigue, supplements are vital for our growth. But a protein powder can ensure we see great growth and recovery (4), especially after some of these awesome grip strengthening exercises.
Transparent Labs 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 boasts an impressive array of eco-friendly accomplishments. 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.
Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Wrap Up
A good, strong grip means bigger gains. This is because we can tackle any and all exercises that may come our way so we don’t limit ourselves and rely on other muscles that may be weaker. Injury prevention matched with better overall physical performance should be an easy reason or two to work on tackling any grip strength goals. These best grip strengthener exercises can help us tackle all of our grip needs so we get the most out of each and every exercise. Give these a try and see what they can do for you as you look to really boost your grip strength.
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

Beyer, Sebastian E.; Sanghvi, Mihir M.; Aung, Nay; Hosking, Alice; Cooper, Jackie A.; Paiva, Jose Miguel; Lee, Aaron M.; Fung, Kenneth; Lukaschuk, Elena; Carapella, Valentina; Mittleman, Murray A.; Brage, Soren; Piechnik, Stefan K.; Neubauer, Stefan; Petersen, Steffan E. (2018). “Prospective association between handgrip strength and cardiac structure and function in UK adults”. (source)
Szymanski, David J.; Syzmanski, Jessica M.; Molloy, Joseph M.; Pascoe, David D. (2004). “Effect of 12 Weeks of Wrist and Forearms Training on High School Baseball Players”. (source)
Devich, Robert; Fowler, John (2019). “Preventing Overuse Hand, Arm, and Shoulder Injuries in EMS”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)