Tag: FITNESS
Bench Press 101
The bench press is the most hyped, overused and badly performed exercise that is done in the gym.
It is also an essential upper body mass and strength builder that you should be doing. Ironically, most people’s bad bench press form is due to the fact that they think the exercise to be too simple. As a result they don’t take the time to learn technique the way that they do with moves like the squat or deadlift. In this article, you’re about to learn everything you need to know to master your bench.
Bench Press Basics
The bench press is a compound upper body exercise. It’s main target is the chest, but it also develops the triceps and the front deltoids. It can be done in a range of ways, from dumbbells to cables, but, if you want to move the maximum amount of weight, which is key to packing on muscle mass, you need to be doing the flat bar bench press.
When you are bench pressing, you should always have a spotter with you, just in case you get stuck in the bottom position. Be sure also that you secure the ends of the bar with collars. However, there is a proviso here; if you are working out at home on your own, you may prefer to leave the collars off the bar. That’s because, if you get stuck with the bar on your chest, your only option short of crushing your chest, is to angle up the bar so the weight slides off one end.
The bench press can be done for two reasons:
To build muscle
To push heavy weight
A lot of guys get confused about what their training goal really is. If it is to develop your chest muscles, your mindset will be very different than if you are solely focused on getting as much weight up as humanly possible. In this article, I am going to assume that your primary focus is to build your chest.
Setting Up For The Bench Press
Place the bar on the bench press supports so that the knurling is lined up with the middle of the bench.
Set the bar supports so that your arms are not fully quite extended when you reach up to grab the bar
Lie on the bench so that your eyes are looking directly up at the bar.
Take a hold of the bar just a little wider than shoulder width distance. Use a thumb around the bar grip with the bar resting in the meat of your palm.
Set your feet securely on the floor underneath your knees.
Make sure that your hips are down on the bench.
Open up your chest by pulling your shoulder blades together and contracting your lats.
Performing the Bench Press
Unrack the bar and bring it over your chest.
Lower the weight down to the mid chest just until it touches your t-shirt. Control the descent so that you are not bouncing the bar off your chest.
Squeeze your glutes and push your feet into the floor as you power the weight back to the start position.
How to Max Out Your Bench
Once you’ve mastered the basic form on the bench, it’s time to start getting serious about getting heavy, while maintaining proper form. Here’s a proven program that will significantly boost your bench in 12 weeks.
You will need a training partner for this program. Make sure that he’s as dedicated as you are in making serious gains.
On the first day of this program you need to determine your one rep max. For our purposes we will take it as 300 pounds. To work out your training poundage, multiply your one rep max by .45. So, our 300 pound bencher would do his first set with 135 pounds.
On each successive set, you increase the weight by 5 percent of your one rep max. So, for a 300 pound one rep max, you would add 15 pounds (300 x 0.05) on your next set.
Here’s how your first workout will look . . .
Do a max out set to determine your one rep max
Do a set with 45 percent of your one rep max for 10 reps
Add 5 percent of your one rep max and do 10 more reps
Do 3 more sets of 10 at that weight
Drop the reps from 10 to 5 while adding the same amount of weight on each succeeding set for 3 sets
Drop the reps to 3 and continue increasing by the same 5 percent on each successive set
Drop to two reps and add another 5 percent
Drop to one rep and add another 5 percent
Here’s how your workout will look based on a 300 pound one rep max.
Set
Reps
Weight
1
10
135
2
10
150
3
10
165
4
5
180
5
5
195
6
5
210
7
3
225
8
3
240
9
3
255
10
2
270
11
1
285
Your rest between sets should be limited to the time it takes your partner to do his set. Do this workout once per week for three weeks. In week four, you again test your one rep max. It should have gone up significantly. You now repeat the three week program based on your new one rep max. Do this for four rounds for a total of 12 weeks.
Summary
The bench press is the king of weightlifting exercises. It is also a potentially dangerous move that can put you out of action if you don’t do it right. The first step to proper bench press execution is to work out for yourself whether you are a bodybuilder or a powerlifter. Regardless of the answer, do not let your ego get in the way of your bench press performance. Then use the form pointers we’ve outlined to get your technique on point. Once you’re at that stage, unleash the max bench program described here to take your bench to the next level.
Check out the products from Enhanced to help with your bench press. Enhanced is the home of Big Ramy, Mr. Olympia 2020, Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato
How Seated Hammer Curls Are A Great Arm Isolation Exercise
Build serious strength and size with the seated hammer curls isolation exercise.
Our arms deserve as much love as we can give them and the seated hammer curls exercise is one of those that can seriously work to give us those bulging bis we want most. When it comes to building those big arms and crafting a physique others will envy, we need to be sure to work the right muscles with the right exercises to maximize all of our gains. A variation of the traditional hammer curl exercise, seated hammer curls have the potential to work wonders.
The benefit of strong arms can greatly enhance all sorts of movements, from those more sport specific ones all the way to those more functional. By adding to the integrity of the arm as a unit, stronger biceps can support your triceps and delts as you seek the best stability possible. Of course, those bulging bis add to a nice physique and one that others will certainly envy so work on that pop and give yourself the most bang for your buck with a seriously effective isolation exercise.
Let’s take a look at the seated hammer curls exercise to see what this is all about. From what it is, to muscles worked, and the many benefits associated with it, you won’t be disappointed by the results of this great arm exercise. Plus, your strength and size will increase tenfold.
What Are Seated Hammer Curls?
Hammer curls are a great way to isolate your arms so you see the growth you want most. This will help develop better strength and size by effectively working your biceps in a smooth and controlled motion. The seated hammer curl is a variation of the traditional hammer curl where you are seated, potentially taking away the ability to build up any momentum to assist you. This makes sure to only feel the burn within the muscle and not rely on other smaller muscles for assistance.
Muscles Worked
As an arm isolation exercise, the hammer curl movement will work your biceps brachii immensely. It will also work your brachialis, which is a bit deeper under the biceps, and your brachioradialis, which is a forearm muscle that allows you to flex the elbow. With this, you will certainly enhance your arm growth as this solely targets those big three muscles you want to see increased size in the most.
Benefits Of Hammer Curls
While the benefits of seated hammer curls are isolated to those of your arms, we all want to increase the strength and size to show off our bulging biceps. Benefits of seated hammer curls include:
Increased strength: By isolating the muscle, you start to build that desired density to increase strength and lift way more weight (1).
Bigger biceps size: Working on size improvement and development, you will start to see a more full, rounded out biceps muscles that is bigger all around.
Enhanced grip: Grip is beyond important and with an exercise that puts an emphasis on really ensuring a secure grip, you don’t have to worry about a lame grip again (2).
Good arm exercise variation: This will challenge you a bit differently and force you to work your muscles in a different way.
How To Perform Them
Here are the steps for performing the seated hammer curls.
Set yourself with your desired weight in dumbbells and sit upright in a chair or on a bench. If it does not have a back for support, then be sure to engage your core so you sit as tall as possible.
Grab the weights and hold them at your sides. Make sure your grip is solid and comfortable.
When ready, lift the weight to around chest level by only bending at the elbow, almost as if it were a “hammering” motion.
Lower back down to the starting position and repeat for your desired number of reps.
Featured Supplement For Serious Arm Growth
A supplementation routine is vital for our growth and performance, as well as overall health, as we seek the best for our gains. Whether it be a pre-workout for energy and muscle pumps, a fat burner to help shed that unwanted and stubborn belly fat, or a multivitamin to pump us with those essential daily vitamins and minerals, your shelf should be stocked and ready for anything. But a protein powder can ensure your growth and recovery is maximized by pumping you with a clean source of effective protein (3), especially after you work those arms with the seated hammer curls.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Check out our list of the Best Protein Powders for more awesome protein supplements!
Wrap Up
Seated hammer curls are perfect for building up our arms so we have the best chance at increasing strength and size. We all want those bulging bis, and with the right exercises working the right muscles, we can craft a physique others will certainly envy. Hammer curls are a great way to isolate our arms which need as much love as they can get. Add seated hammer curls into your workout routine and see what they can do for all your strength building and physique crafting goals. You won’t be disappointed with 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
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)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (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 I healthy adults: a systematic review”. (source)
How to Double Your Pull-Ups in 6 Weeks
Double Your Pull-Ups with these Simple Steps
Pull-ups are one of the most badass exercises. Being able to lift your body weight is pretty cool. Not only are pull-ups cool, they help you build functional strength. Imagine an apocalypse where you’re hanging off a cliff and the only way to survive is to pull yourself up.
Pull-ups also help you with building aesthetics. If you want a broad, V-tapered back, pull-ups are your best bet. Not a lot of people can perform pull-ups from the moment they step into a gym, and a few others want to build strength and endurance so they could do more reps.
Since you’re reading this article, we’re assuming you want to improve your pull-ups. Not only do pull-ups help in developing strength and size in your upper back but they are also a great core exercise.
Pull-ups help you in developing relative strength. Meaning, once you get better at this exercise, you’ll gradually become better at other athletic exercises like running, jumping, vertical jumps, and weightlifting.
Practice
There are no magic tricks to doubling your pull-ups. It will take a lot of practice, patience and determination. To be able to double your reps at an exercise will require an improvement in strength, endurance, and neurological efficiency.
Be Frequent
If you want to improve at a certain exercise or a certain body part, you should be training it often. CT Fletcher famously trained his arms every single day as he loved doing it. Performing pull-ups every day to failure might not be the best way to achieve your results.
If you’re looking to increase the number of reps, the best way would be to perform a certain percentage of your maximum reps for sets, and perform it frequently – frequently enough to exceed your current max.
Performing the pull-ups frequently will help you build a greater number of reps, and your strength, endurance, and proficiency improve as a by-product. Arnold Schwarzenegger used to do pull-ups as a warm-up exercise on every upper body training day.
The Workout
Doubling the number of pull-ups you can do will take some time. We have laid out a six-week program which will help you with incremental gains in strength and endurance so you could double your pull-ups in 42 days.
Week 1 and 2
Perform six sets of 50% of your current max (M), split throughout the day. At the end of the day, perform a single set of 75% of your current max. Perform this routine three days a week spread out evenly.
Example – If you can perform 20 reps of pull-ups at most, perform six sets of 10 reps (50% of M) spread evenly throughout the day. At the end of the day, perform a set of 15 reps (75% of M).
Chances are you won’t be able to perform the 15 reps in one set at the beginning of the first week. However, by the end of the second week, you should be able to achieve or be close to achieving the goal as your strength and endurance will increase.
Week 3
Your training will change a little during the third week. Perform 60% of your current max (M) for seven reps, split evenly throughout the day. At the end of the day, perform a single set of 90% (M). Repeat this routine three days a week. Re-test your maximum reps at the end of the third week.
Example – Perform 7 sets of 12 reps (60% of 20 reps), split evenly throughout the day. At the end of the day, perform 18 reps. You will most probably be able to hit 18 reps on the second day of this training split as your endurance will have improved. At the end of the third week, take three days off and then re-test your maximum.
The results: You will have improved 25% according to this program which is not bad at all!
The Way Forward
Once there is a 25% improvement in your strength, endurance and results, you will be certain this program is working for you. All you need to do is, repeat the training all over again until you double your pull-ups. For this we will start week 4, using 25 as (M).
Week 4 and 5
Everything remains the same as Week 1 and 2, only the numbers change. Perform six sets of 13 reps (50% of 25), split evenly throughout the day. At the end of the day, perform a set of 19 reps (75% of M). You’ll have no trouble performing the 19 reps by the end of the second week.
Week 6
For Week 6, you will perform seven sets of 15 reps (60% of M), split throughout the day. Perform 23 reps (90% of M) at the end of the day for a single set. Then take three days off, and retest your maximum. We’re confident once you re-test your max, you’ll be able to do 35 or more reps.
This isn’t an easy program to follow, but it certainly works.
How many pull-ups can you do right now? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Build Muscle Outside The Gym and Recover Better
5 Ways To Improve Your Recovery and Build Muscle
Most people make the mistake of thinking that muscles are built while they’re working out in the gym. In reality, the opposite of this is true. You break down your muscle tissues while training and put on muscle size with the right recovery mechanism.
Some people overlook the role of rest and recovery in the muscle-building process and are frustrated when they don’t see results. If you can’t seem to build muscle even after following the right training plan, you’ve come to the right place.
Follow a Customized Diet
If your goal is to put on muscle mass or lose weight, you’ll have to follow a diet which is custom made for you. A customized diet plan is designed keeping your lifestyle, current and goal weight in mind.
No two people have the same lifestyle, goal or current weight and so following a vanilla nutrition plan isn’t going to do you any good. Keep your calories and macros (carbs, protein, and fats) in mind while designing your diet plan.
Kill The Stress Levels
An increase in stress levels is known to raise cortisol levels. A rise in cortisol levels can spike estrogen levels in men which can simultaneously lower the testosterone production. Testosterone is the male hormone responsible for the building of muscle mass and development of sex organs in men.
If you’re someone who can get worked up easily, you should figure out things which can help you calm down. Meditation, listening to calming music, going for walks, pleasure reading are a few things which many people find relaxing.
Focus on Your Sleep
Opposite of what people think, you build muscle mass or lose weight while you’re sleeping. Deep sleep allows for REM cycles to come into play, and optimize your release of testosterone while your muscles can truly rest.
If you want the optimal results, you need to make sure you’re getting anywhere between 7-8 hours of sleep every night. If you can’t get the total amount of hours in a single go, try taking a nap in the afternoon.
Reduce Your Soreness
Some of us love the DOMS (delayed onset muscle soreness) we get after a brutal workout. While muscle soreness should be experienced periodically, especially if you’re trying to break a plateau, it isn’t recommended to have sore muscles every day.
Epsom salt baths, morning, pre and post stretching routines are a few ways of dealing with muscle soreness. Light steady-state cardio can be incredibly effective in reducing soreness by improving circulation as it sends oxygenated blood to the muscles.
Take Your Foot of The Gas
Sometimes the best way to build muscle can be to not train at all. If you’ve been training hard for a long period, you might be at risk of overtraining. Being in an overtrained state can negatively affect your nervous system and can cause more harm than good.
Our last advice would be not to get too worked up if you’re not seeing the desired results. Building your mental health should be as much a priority as building your muscles. Be willing to take periodic rest whenever necessary.
Header image courtesy of Envato Elements
How many hours a night do you sleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
5 Best Ways For Getting Rid Of Muscle Soreness
Start getting rid of muscle soreness now with these five tips.
Some people equate the quality of their workouts with the DOMS (delayed onset muscle soreness) the next day. Not only is this assumption flawed, but it could be hampering your gains. Don’t believe us?
A study conducted by McGill University found that there was a reduction in muscle activation in the targeted muscles when muscle soreness was present from previous workouts.
Minor muscle soreness after a nasty bicep workout is cute, but things can take a turn for the worse when quads are in question. If you are one of those people who love going hard in the gym but don’t like limping around the office the next day or explaining to everyone the reason for your funny walk, this article is for you.
Why Do Our Muscles Feel Sore?
Before we get into the nitty-gritty of how to fix sore muscles, have you ever wondered why your muscles get sore after an intense workout in the first place?
Contrary to what most people think, you don’t build muscle when you lift weights. You break your muscle tissues while you are working out. When this damage or micro-tearing happens, your body initiates the repair process by triggering inflammation at the injury site.
Tightness and pain you feel 24-48 hours after your workouts occur due to extra pressure on the damaged areas caused by the fluid that accumulates in the muscles for facilitating recovery.
While you cause damage to your muscles every time you train, some exercises can cause more trauma and hence more soreness. According to a study conducted at the University of Liège, Liege, Belgium, any workout that is new to you, more intense than usual, or involves a bunch of eccentric movements will likely cause more damage and soreness than other types of workouts.
While most people might credit concentric (curling) movements for their sore muscles, the eccentric part of the lift is what is causing the damage.
Muscle Soreness Is Good But Not Necessary
There are usually two types of people. The first is the pack of gym bros who live for muscle pumps and don’t consider a workout a success unless they feel a sweet pain in their muscles for the next couple of days.
Also Read: 5 Bro Science Myths that Need to Die
On the other hand, the second group wants nothing to do with sore muscles. They don’t want their twitching muscles to remind them of their fit lifestyle throughout the day.
Which group is correct in its approach?
Neither.
Inflamed and torn muscles sound bad as it is. Research has shown chronic inflammation can contribute to many chronic diseases. But you wouldn’t want to treat muscle inflammations like kryptonite. Some degree of muscle soreness can be a crucial signal for muscle growth and repair.
Your muscles are likely to grow back bigger and stronger as they recover from the carnage you put them through in your workouts. Muscle inflammations are okay, but you need to get them under control as soon as possible.
Now let’s address the elephant in the room – are sore muscles a sign of effective workouts? No. You don’t have to be sore after every workout. Soreness is the outcome of damaged muscles, and you don’t want to inflict soreness-inducing damage on your muscles every time you train.
How To Get Rid Of Muscle Soreness
1. Post-Workout Nutrition
After you’ve broken down muscle tissues in a workout, you have a 30-60 minute window to provide your muscles with enough nutrients to aid in the recovery process. 20-40 grams each of protein and carbs can kickstart your muscle recovery.
Eating a high-protein meal that consists of a fast-absorbing protein source like fish or tuna and a whey protein shake is great for speeding up your recuperation and reducing the chances and degree of muscle soreness.
As per the International Society of Sports Nutrition, you should be consuming 1.4 to 2 g of protein per kilogram of body weight for optimal recovery after training.
2. Hydrate
Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry, the brain and heart are 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Water can help ease inflammation, flush out waste products, and deliver the nutrients required by your muscles for recovery. Drinking at least a gallon of water every day can help avoid dehydration and keep the nutrients pumping throughout the body.
3. Prioritize Recovery
It’s time people start talking about the role of recovery in bodybuilding. Scroll through your Instagram feed, and you’ll see internet fitness celebrities promoting their gyms, workout programs, showing off their insane squat and deadlift. But you will not find a word about rest and recuperation.
Everybody is trying to be the hardest worker in the room, but they forget the real gains are made outside the iron paradise. A post about sleeping 6-8 hours every night will never get more views than a Reel where you are squatting with two girls on the bar.
4. Myofascial Release
Self-myofascial release (SMR) involves releasing tension in muscles and connective tissues using foam rollers, lacrosse balls, or massage sticks. It can help move the accumulated lactic acid out of the muscles after exercise.
SMR and other forms of massages should be a part of your fitness routine if you’re in the fitness lifestyle for longevity. Some benefits of the myofascial release include:
Help the body relax overall.
Improve your range of motion.
Release tension, knots, and stress.
Reduce soreness and help assist the tissue recovery process.
Improve blood circulation.
5. Hot and Cold Therapy
Hot and cold therapies are the OG remedies for treating muscle, ligament, and joint inflammations. Ice packs and heating pads have a place in almost every household. Although cold and hot therapies have been around for centuries, many people, even today, mix up their uses.
As a rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness. How it works:
Heat Therapy – Improves circulation and blood flow to a particular area due to increased temperature. Increasing the temperature can soothe discomfort and increase muscle flexibility.
Cold Therapy – Reduces blood flow to the specific area, which can significantly reduce inflammation and swelling that causes pain.
How often do you have sore muscles? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Do Pull-Ups Work Abs For Increased Core Strength?
Pull-ups are a great exercise for working many aspects of your body, but in particular, your core.
We all know how important pull-ups can be, but it is often not talked about how beneficial they are for our core strength. Pull-ups work our back, most notably the lats as we seek that wing-like physique, as well as our arms throughout the entire motion. But what keeps us engaged and thriving throughout the workout as a whole? Our cores. With an increased load on our abdominal muscles, the work done to increase core strength is undeniable.
Having a strong core is essential for our weightlifting needs. With strong abs, we allow ourselves to thrive in terms of functional and foundational strength, keeping us grounded and more balanced throughout each respective lift. With an engaged core, you limit the needs for stabilizer muscles to add in for support, which can put increased strain and lead to injury if underdeveloped. And of course, a strong core will make that six-pack pop, adding to our shredded physiques.
Let’s take a look at how pull-ups can enhance our core strength so we see those desired gains we want most. While it may seem obvious, you might not know just how much they help.
Benefits Of Pull-Ups
The benefits of pull-ups are good to know before we start so you get a sense for just how effective this exercise can be.
Benefits of pull-ups include:
Strengthen your back and arms: As an effective bodyweight exercise, pull-ups are great for working your back and arms and putting that increased strain on those muscles (1).
Better grip: By relying on your grip strength to hold you on the bar and pull you up, you only strengthen that grip for the better (2).
Simple to learn: This exercise is rather simple to learn and is a great warm-up or mid-workout exercise.
Plenty of variations: You do get plenty of variations out of this exercise to keep your workouts interesting.
Work for V-taper development: That V-shape is closer than you think with this exercise since it works your abs and develops you back.
Muscles Worked During Pull-Ups
When performing pull-ups, a number of muscles are worked in the upper body to offer definition and better muscle development. Your lats see great work done, as do your biceps and traps. Your delts and chest will feel a burn, but most notably, your core is essential for keeping you engaged throughout the entire movement.
How Pull-Ups Increase Core Strength
With pull-ups, your core is engaged throughout the entire movement, thus working your abdominals. While this may not be the same burn as repping out a series of sit-ups, keep in mind that other upper body muscles are being worked and your focus is not solely on your abs. An isolated ab exercise will give you that sense of work done because your focus is only on that pain. But, since your core is essential for keeping you engaged and those muscles tight, pull-ups really do give your abs a great workout whether you feel it every time or not.
The added bonus of putting pull-ups into your routine is that you get all the above benefits, like increased back and arm strength, better grip strength, and improved balance and stability, while still working your core so you don’t take time away from other things to do an ab session (3). Trying to take care of a few things at once will allow you to workout “multitask” and tackle all of those fitness wants and needs effectively.
Pull-Up Variations To Work Abs
Along with the traditional pull-up, there are a few awesome variations that will allow you to seriously work your abs as effectively as possible.
Hanging Knee Raises: Very effective for strengthening your core as they allow you to target your abs and require the utmost engagement.
Toes To Bar: With such a tough movement, you really need core engagement to keep yourself from landing in a vulnerable spot.
L-Hang: This static hold is all about core engagement so you can stay in one spot and not sacrifice form.
Windshield Wipers: Core is vital here for while your lower half moves, you need that vital engagement to keep your upper body still.
Featured Supplement For Gains
Having a solid supplementations routine is imperative for seeing gains, especially after a workout that involves pull-ups. With so many muscles fired up, supplements can offer us a nice boost to continue to see the growth we want most. A pre-workout can offer energy and pumps while a protein powder capitalizes on those gains after our workout. But what about those mid-workout needs? An intra-workout supplement can help push past fatigue and keep our muscles hydrated for better gains and faster recovery (4), all of which we love to have.
Transparent Labs CoreSeries BCAA Glutamine
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Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With 5 active, clinically researched, and accurately dosed ingredients, there are zero harmful additives to this BCAA supplement.
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Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
Pull-ups and their ability to really work your core make these an awesome exercise to put into your routine. By enhancing upper body strength, promoting better grip strength, and working on more effective balance and stability, your core becomes a vital part of ensuring an efficient and effective pull-up. With many variations and a simple to learn technique, these can be done as a warm-up or exercise and are perfect for any part of your workout. Give these a try, strategically place them in your training routine, and see what pull-ups can do for your core strength goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Ronai, Peter; Scibek, Eric (2014). “The Pull-up”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Hewit, Jennifer K.; Jaffe, Daniel A.; Crowder, Todd (2018). “A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises” (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Why Bulgarian Split Squats Are Fantastic For Leg Growth
Considered the king of leg exercises, the Bulgarian split squat should absolutely be in your leg day cycle in order to enhance leg strength and a host of other benefits.
While leg day may not be your favorite lifting day, we all know how important it is to have in the workout regimen. Most of us hit the gym, stack up plates on the barbell, and get to squatting. While the squat, both front and back, are phenomenal exercises for leg growth, there is one exercise to at least consider to maximize your true lower body potential. So much time is wasted hitting various machines like the leg extension, leg curls, and hip abductors, and while those isolation exercises are good, the Bulgarian split squat will cover all of those with one mean lower body exercise that encompasses a single leg squat in the Bulgarian split squat.
Bulgarians may be difficult to do, for much of it requires strength, balance, coordination, and sheer will to even get started. But the nice part is, by adding these to your routine, all of the above listed concerns will get better with time. You’re not only focusing on one group of muscles, or one added benefit, but a host of very solid reasons why split squats should be in your workout.
The Bulgarian split squat is easy to learn and provides a good alternative to the traditional squat to relieve your body of the stress put on by that exercise. There is no need to scratch your favorite leg workouts, but just be aware that the Bulgarian split squat is one with many benefits that could save you time and is an effective single leg squat.
Let’s dive into what makes the Bulgarian split squat so special, the benefits around this exercise, and how to properly perform it to alleviate any pain or injury. When done right, this exercise has the ability to seriously enhance all of your goals and gains whether it be strength, weight loss, power, or a little bit of everything. You can perform this exercise with equipment, like a barbell, or keep it solely just your bodyweight.
Lower Body Growth In Strength, Balance, & Power
While performing any leg exercise repeatedly is bound to improve growth, we all want those results as quickly and efficiently as possible. The squat can remain the staple exercise in your leg day training session, but the benefit of splitting your squat into a unilateral movement offers diversity in your workouts, as well as offering relief to certain areas to avoid overworking and injury.
The Bulgarian split squat allows for a deeper range of movement (1) and works to strengthen the stabilizer muscles to support that deeper squat. The deeper you can fall into that squat, the more time under tension you endure. More tension results in increased growth and your gains will truly start to show.
Bulgarians target much of the lower body, including your quads, glutes, hamstrings, calves, abductors, and adductors. Much of this is a result of the demanding balance it requires to do this exercise. You can start with just your bodyweight, but as your balance, movement, and confidence improve, you will be able to add more weight to the exercise.
Pairing the Bulgarian split squat and the traditional squat together in your workout cycle is advantageous for your overall growth (2). The benefit this will have on your traditional squat will start to show as well and the leg growth from this often-overlooked exercise will shock you from a body workout.
Explosivity and power are two amazing benefits attached to leg growth and depending on your respective sport, this may be something to really aid in your training and overall performance, even with the variations. The ability to really buckle down on form and enhance your explosive power and help with any type of movement like jumping, pivoting, sprinting, and a host of others is incredibly important to propelling you to the next level.
Even if your sport doesn’t necessarily require blatant explosive power, having that enhanced muscle and ability to perform however you need to will prove to be very beneficial come the long run.
Something that this exercise can really help you with is to enhance those big lifts that are often stunted by one leg being stronger than the other. Something like a barbell squat, which is often times easy to plateau on, can be crushed by adding this exercise into your training.
Since these work each leg differently, you can target your weaker leg with more reps or more weight to isolate one over the other in order to break any plateaus, muscle imbalances, and muscular differences to make those two leg workouts reach huge growth and improved form and your best work.
Other Benefits Of This Exercise
Improved Balance & Posture
The Bulgarian split squat will be a great boost to increasing your balance. Those stabilizer muscles that can be hard to reach but all get action with this exercise and provide for better stabilization and balance. Your core will also feel this and that strong core provides a solid foundation for good balance. Good balance is also a solid way to enhance posture and fix any postural issues that may arise, especially those with a weak core.
The imbalances occur with the unfamiliarity of doing a bilateral movement. This exercise will make you focus more on keeping good form, thus increasing flexibility (3) and mind-muscle connection. Once you nail down balance, your weight load will increase and those gains will grow even more. Agility is also attached to the increased level of balance which can be beneficial for your overall growth and gains when it comes to this exercise.
Reduced Lower Back Pain
A traditional squat tends to put quite a lot of load on your lower back, which can lead to unfortunate injury and keep you out of the gym. One benefit to the Bulgarian split squat is that it limits the amount of strain on the low back.
By putting more emphasis on strengthening your legs, this exercise will largely remove the lower back from the picture and allow recovery time to avoid serious injury (4). Keep the traditional squat in mind, but the Bulgarian split squat is an additional exercise to offer some relief for your low back while not sacrificing the gains of your lower body no matter the rep or amount of sets.
Burn Calories & Shed Fat
This exercise, like every exercise, really works to get your heart rate elevated so you start to see that calorie count decrease and that unwanted fat melt off. When paired with a healthy diet and strategically placed in a training session, this exercise can seriously enhance any gains you have when it comes to weight loss and seeing that shredded physique come to life.
Convenient To Do Wherever, Whenever
This is exercise is incredibly convenient and can be done anywhere with no equipment needed. The nice part is that you can add a kettlebell or a dumbbell if you would like to add extra weight, but for most of the time, you can increase your reps and really work to target those missed areas with just your bodyweight.
No spotter is needed making this a safe and efficient workout to perform no matter wherever or whenever you need it to. As a great way to reduce your risk of injury, this exercise just what you need to stay healthy and fit overall with the convenience of doing these anywhere, very similar to a lunge.
How This Exercise Is Done
The Bulgarian split squat can be done with multiple variations, but for this we will focus on a bodyweight Bulgarian split squat. Your starting position will begin with one foot of your back leg elevated on a bench while keeping a forward position with your front foot. Hold your hands in front of you or wherever is most comfortable.
With a tight core and your torso upright, gently lower yourself into a lunge position with your foot still elevated. Make sure to keep your front knee in line with your front foot while your other foot on the bench stays put. Once at the bottom of the squat, drive your heel into the ground and push with that front leg through your front foot until it is extended again. Feel free to repeat for any desired number of reps and change legs so your opposite leg is now your front foot.
For added weight, you can use a dumbbell, kettlebell, or barbell and this can be done with trial and error. All will provide great benefit to your leg growth and squat position and the amount of weight can be easily modified.
A resistance band is also a good alternative to add tension to this exercise without dealing with weights. For a more unstable surface and increased focus on balance and strength (5), make sure you can try a Bulgarian split squat on an exercise ball and make that additional challenge for yourself.
Wrap Up
It can be difficult to will ourselves to do leg day. By boring ourselves with the same exercises, the monotony can be enough to call it a day and head to the bench press. But don’t sacrifice valuable gains by not efficiently maximizing your true leg day potential.
Adding the Bulgarian split squat to your workout routine will provide solid results and you will reach those big gains in your leg growth as a result of increased range of movement and more time under tension. By improving balance and taking added strain off your lower back and core, you increase your chances to succeed with other workouts and substantially limit your risk of injury with even more reps. Try the bodyweight Bulgarian split squat or use any other single leg exercises associated with it to really get the most out of your leg gains and athletic performance.
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
Drinkwater, Eric J.; Moore, Norman R.; Bird, Stephen P. (2012). “Effects of Changing from Full Range of Motion to Partial Range of Motion on Squat Kinetics”. (source)
Andersen, Vidar; Fimland, Marius Steiro; Brennset, O.; Haslestad, Lars Rune (2014). “Muscle Activation and Strength in Squat and Bulgarian Squat on Stable and Unstable Surface”. (source)
Daneshjoo, Abdolhamid; Rahnama, Nader; Mokhtar, Abdul Halim; Yusof, Ashril (2013). “Bilateral and Unilateral Asymmetries of Isokinetic Strength and Flexibility in Male Young Professional Soccer Players”. (source)
Kong, Pui Wah. “Strengthen Leg Muscles to Relieve Low Back Pain”. (source)
Aguilera-Castells, Joan; Busca, Bernat; Morales, Jose; Solana-Tramunt, Monica; Fort-Vanmeerhaeghe, Azahara; Rey-Abella, Fernando; Bantula, Jaume; Pena, Javier (2019). “Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface”. (source)
7 Fitness Habits You Need To Break Today
7 Fitness Habits You Need To Break Today
Human nature pushes us to figure out the easiest way of doing a task. We form routines around them that make us work in an “overdrive” mode. Fitness habits are no different. Many people try to find the easiest way of milking the fitness cow as soon as they step inside a gym.
You might even have come across a quote that is widely attributed to Bill Gates:
“I choose a lazy person to do a hard job. Because a lazy person will find an easy way to do it.”
Sadly, this hack will not get you anywhere in the gym.
Pain, exhaustion, and sweat are a few indicators that tell you if you’re doing the right things in the gym. When most people join a gym, they follow their friendly neighborhood gym bro’s advice without questioning the status quo.
A pro fitness athlete would tell you that gym bros aren’t the best place to get your advice from. Performing hundreds of repetitions of the wrong advice can reinforce habits that will take a lot of time to fix. Luckily, habits can change, whether the habit is biting your nails or decrying your genetics when you can’t seem to make any gains.
Worst Fitness Habits That You Need To Fix
1. Believing Everything You Hear
Almost every person who has ever stepped foot inside a gym forms strong opinions about lifting weights. Before handing out fitness advice, some people even discount the fact that they have only been to a gym once in their life.
And then there are people on the other end of the spectrum who take advice from just about anyone. The latter group of people becomes soft targets for the gym bros.
Interestingly, most of the advice that does the rounds in the fitness circles is nothing more than folklore. Some of the most common fitness myths are:
a) Working out on an empty stomach will help burn fat.
Research has found that while training in a fasted state could burn more calories from fat, it could also cause the body to break down muscle tissues to burn protein as fuel.
b) Women will get bulky if they lift weights.
This is one myth that refuses to die even after several studies have proven that women don’t produce enough testosterone to build as much muscle mass as their male counterparts.
2. Over Keen
Every gym has a group of people who are too eager to achieve their dream physique. For them, the amount of time they spend in the iron paradise is directly proportional to the gains they can make in a single day.
Switching programs too often, trying new advanced training principles, and making unhealthy changes to their diet program to speed up their transformation are trademarks of impatient lifters. If you make drastic changes to your lifestyle in the first week of joining a gym, you are setting yourself up for failure. Your goal should be to slowly build fitness habits that will help you successfully implement lifestyle changes.
3. Zero Accountability
Fitness is turning from an individual’s sport into a team sport. Most people fail in their transformation journey because they are not accountable to anyone. Failing in secrecy makes no difference as there are no consequences because no one will know any different.
Gone are the days when people used to work in dark and gloomy gyms.
The rise of Instagram and YouTube has made sharing transformation progress cool. By sharing your fitness online, you’ll not only be keeping yourself accountable, but you might also inspire others to join you.
Even if you don’t want to share your goals and progress online, you should share them with your friends and family so that you’re at least answerable to someone. It might feel like a small ask, but the psychological benefits of this approach alone will pay dividends in the long run.
4. Skipping Warm-Ups
Many people reach for the dumbbells as soon as they step inside a weight room. They consider warming up a waste of time and prefer lifting lighter weights for the first couple of sets as an alternative warm-up.
Although you might be saving 10-15 minutes by skipping the warm-up, dodging the pre-workout warm-up increases the chances of an injury during an intense workout. A warm-up routine should either consist of 5-10 minutes of cardio or some form of dynamic stretching.
5. No Game Plan
If you don’t have a detailed plan of how you’re going to achieve your dream physique, your odds of failing are relatively high. Vague goals like “I want to get fit”, “I want to lose weight”, or “I want to put on muscle mass” do not cut it.
You need to set a timeline for yourself. The next step after designing a transformation program is to devise a tracking and feedback mechanism. You should have weekly reviews to assess your progress and make necessary changes if and when needed.
A solid game plan has the following things built in:
Tweaking training and nutrition programs when the effort to reward proportion turns unfavorable. If you’re getting too comfortable with your training routine, it’s a sign you need to switch things up.
Staying away from vanilla training programs. Don’t bother following what is working for other people because everyone’s body is different and what might be working for them might not do the trick for you.
Plan all your workouts in advance. Everything from the exercises you will be doing, weights you will be lifting to the clothes you will be wearing should be dialed in.
Know your limits. You don’t want to spread yourself too thin by trying to do more than you’re capable of.
6. Not Using Gear
No, not that gear. Please put the syringes away.
Most people leave gains on the table by not using lifting accessories. Accessories like weightlifting belts, straps, wrist wraps can take your workouts to the next level.
Not only do the training accessories help in better recruitment of the muscles, but they also reduce the probability of injuries when working with heavier weights. Leave lifting raw to the powerlifting pros and speed up your transformation by using lifting accessories.
7. Recovery? What’s That?
No matter how hard you work in the gym, you will not see results until you give your muscles ample time to recover after your workouts. Remember: you break down muscle tissues in the gym. They grow back bigger and stronger when you’re following a good nutrition and recovery program.
You should be sleeping anywhere between 7-8 hours every night for optimal recovery. Some fitness habits to speed up recovery include:
Drinking at least a gallon of water every day.
Eating a high-protein post-workout snack.
Cooling-down after workouts.
Self-myofascial release.
Cold showers.
Are you a victim to any of these bad fitness habits? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Complete Guide To Your Summer Shred Meal Plan
Looking to shred for that summer body can be hard, but this summer shred meal plan can work wonders for that physique others will envy.
We all want that summer body to show off at the beach or at those backyard barbeques. Taking our shirts off and seeing those six pack abs will make others envious of the hard work you’ve put in to carefully crafting and sculpting your shredded aesthetic. Having a solid summer shred meal plan is exactly what you want most for it will lay the blueprint for exactly what needs to happen for you to see those desired gains. With strict attention to detail and a mental will to get it done, these gains are right around the corner for you to see.
Many of these gains occur in the kitchen and while it can be easy to want to snack and indulge in those sweet treats, that is one quick way to kill all your gains. During these summer months, those drinks may be flowing as well, but really working to limit those unwanted calories will help ensure you don’t drink away those gains either. Sticking to a plan for a limited time will only give you confidence and something to be proud of long term.
Let’s take a look at some tips for the summer shred meal plan so you see the gains you want most when it comes to changing your body composition. That shredded aesthetic is something to certainly envy and will only get better the more confidence you have.
Summer Shred Meal Plan Tips
1. Eat small meals throughout the day
Eating smaller meals throughout the day will keep your metabolism moving so you constantly burn fuel. This will ensure nothing is left over to be stored as fat and will also help curb your appetite since you will always be supplying your body with nutrients to thrive (1).
2. Carefully watch macros
Watching your ratio of macros is important for you really want to focus on higher protein content and lower carbs and fat. Higher protein will assist with muscle growth and recovery so you see real gains and will also keep you full for longer. It is important to get enough carbs and fat, but knowing the amount to eat is important for your personal journey (2).
3. Be cautious of what time you eat
Be weary about when you eat and what you eat at that time. This is more important at night, for you don’t want to eat too late and give that food a chance to be stored as fat.
4. Clean food only
This may go without saying but eating clean food, like greens and lean meat, will provide great energy and muscle growth while giving you clean and effective sources of nutrients to really thrive, both inside and out of the gym.
5. Don’t drink all your calories
The occasional beverage is of course fine but don’t fall into the trap of drinking back all the calories you’ve lost. Alcohol tends to be high in carbs and sugar, the two things you want to avoid. Plus, if you indulge a little too much, it can invite those carby and sugary foods you really want to avoid (3).
6. Get adequate amounts of food and nutrients
Make sure to eat enough. A diet should not be about starving yourself and in order to function in the gym and in life, you really need to focus on getting enough food and at the right times.
7. Drink plenty of water
Hydration is vital, especially in these summer months. Getting enough water throughout will help you function properly and can keep you full (4). When you feel the urge to snack, drinking a glass of water can potentially help curb that hunger until your next meal.
Mix In Strength Training & Cardio
While the summer shred mainly occurs in the kitchen, for eating a balanced and proper diet is absolutely key to seeing those gains, a good training routine can work wonders for you. Training at least three times a week and focusing on compound exercises ensures you get the most out of your output and that your muscles get some serious work done. Working both upper and lower body muscles will enhance muscle growth and will help change your body composition so you see the desired physique others will certainly envy (5). With some cardio mixed in, keeping it light will advance your health and allow you to drop some extra fat that may be stored, but on the whole, a good strength training routine will be exactly what you need to thrive inside and out of the gym.
Supplements For Added Support
Along with a good diet and proper training comes supplementation. What supplements can do are enhance your health and performance by giving you that extra boost with great ingredients and a powerful formula. Something like a pre-workout can give you energy and provide for muscle pumps while a protein powder can enhance growth and recovery for those post-workout needs. But often times, especially when looking to lose weight, we need an extra boost and a fat burner comes into play. Able to suppress our appetite, kickstart our metabolism, and aid in burning stubborn belly fat, a good quality fat burner can work wonders when looking to get that summer shred going (6). Enhanced ECA Shred is a top tier fat burner to give you the best boost for fat loss and energy so you see all those desired goals come to life.
Enhanced ECA Shred is that advanced fat burner to target fat loss, provide for insane energy, and put a stop to your appetite. This stack consists of ephedrine, caffeine, and aspirin to pump you with powerful ingredients in an effective formula.
Wrap Up
That summer shred meal plan you want most can provide you with the structure to really have that shredded aesthetic you want most. By focusing on these details, you give yourself the best chance at growth and those body composition changes that others will envy. While it isn’t easy, it is more than possible and takes determination and will to make the change in order to see these gains come to life.
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
Paoli, Antonio; Tinsley, Grant; Bianco, Antonino; Moro, Tatiana (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Suter, Paolo M. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Popkin, Barry M.; D’Anci, Kristen; Rosenberg, Irwin H. (2010). “Water, Hydration and Health”. (source)
Jamka, M.; Madry, E.; Krzyzanowska-Jankowska, P.; Skrypnik, D.; et al. (2021). “The effect of endurance and endurance-strength training on body composition and cardiometabolic markers in abdominally obese women: a randomized trial”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
How To Improve Lat & Pec Flexibility For Bodybuilding
Better flexibility in your lats and pecs will provide for more efficient workouts and better gains.
Our lats and pecs are two huge muscles in the body, and when it comes to our bodybuilding goals, these two muscles drive our physique and ability to seriously lift big weight. Either a pulling or pushing motion, these two muscle groups have the ability to seriously affect our output and overall range motion. Tight pecs can affect your shoulder mobility causing unwanted pain and injury and tight lats can cause back pain you just don’t need.
Let’s dive right into this because you deserve to see those gains really come to fruition. We’ll explore what flexibility is, why it matters, and the role that both your pecs and lats play when it comes to your bodybuilding goals. And of course, we’ll provide some great exercises to get you well on your way to having better flexibility.
What Is Flexibility?
Flexibility is the quality of bending easily without breaking. It is the range of motion in a joint or a group of joints to move through a complete range of motion effectively. This typically allows a movement to happen passively, thus allowing us to hold a certain stretch without any pain in that joint or the joints surrounding it. This could be anything from holding a static stretch to bending down for something or getting out of bed. Flexibility varies from person to person given the differences in muscle length and can increase with exercise and stretching (1).
Why It Matters
Improved Posture: Increasing flexibility can allow proper alignment of your body and fix imbalances.
Less Pain: By lengthening your muscles, you will alleviate pain and avoid injuries you don’t need.
Increase Strength: Your muscles will have more room to find tension, thus increasing muscle growth.
Enhance performance: Being more nimble will allow for quicker movements and better efficiency.
Benefits Of Strong, Flexible Lats
Your latissimus dorsi, or lats, are the biggest muscle in the back and spans the width of your entire back. It controls the movement of your shoulders and provides for that V-shape bodybuilders love. Your lats help maintain strength in the upper body, including your back, shoulders and arms and provides stability along with your core for better posture. Many pulling motions are enhanced with strong and flexible lats (2).
Benefits Of Strong, Flexible Pecs
Your pecs are two large muscles on both sides of your chest: the pectoralis major and the pectoralis minor. Your pectoralis major spans half of your upper chest and is comprised of two heads which attach to your upper arms. Your pectoralis minor lies beneath the pec major and helps control structures on your back side. It attaches to your core and helps pull the shoulders down and aids in breathing. Having a strong and flexible chest means better posture and better breathing which will improve exercise performance and your everyday lifestyle (3). Providing strength for big lifts and pushing motions, having a big chest is a draw for many bodybuilders to really improve confidence.
Best Exercises For Improving Flexibility In Your Lats & Pecs
Lats
Foam Rolling
Using a foam roller, lie on one side, keeping your spine neutral. Gently roll back and forth from your low back to your underarm. Stop on any spot that may be tight. Switch sides and repeat for your desired amount of reps.
Check out our list of the Best Foam Rollers here!
Wall Press
Standing a few feet from a wall, face the wall and hinge at the hips bending forward. With your palms on the wall about hip height, hold for around a minute and release. Repeat for desired number of reps.
Squat Lat Stretch
Find a fixed object, like a bar or sturdy chair. Grab the object and squat down, your feet around shoulder width apart. Relax the back and stay grounded as you lean into that squat. Go as low as possible without causing unwanted pain. Once in the bottom of the squat, your arms will be straight above your head. Breathe deep in and out as you relax deeper. Hold for a minute and release. Repeat for your desired number of reps.
Pecs
Bent Arm Wall Stretch
This will allow you to stretch both sides. Place one leg in front of the other and place the opposite arm against a wall or another fixed point. Your arm will be roughly at a 90-degree angle. Lean gently into the stretch really feeling the stretch in your pecs. Moving your arm to different heights can target other areas of your chest as well. Hold for however long you would like and switch sides, repeating the same steps.
Above The Chest Stretch
This can be done seated or standing, whatever is comfortable. Choose your position and interlock your fingers, raising your arms above your head. Move your elbows down as you squeeze your shoulder blades together. Hold for a moment and release, then continue for your desired amount of time.
Standing Chest Expansion
With your feet around hip-width apart, gently soften your knees and keep a flat back. Lace your fingers together behind your back and push your knuckles to the floor, opening your chest out and up as you do. Hold for your desired amount of time and release.
Wrap Up
Your lats and pecs are two very important muscle groups for a host of reasons. Everything from better breathing, to enhanced posture, and breathing assistance can all work to improve strength and exercise performance. On top of that, both will aid in that desired physique you want most. Flexibility in both means a better quality of life both inside and out of the gym and is important for keeping you physically healthy as you partake in those grueling workouts. These exercises will help enhance flexibility in both your pecs and lats so you see that change you want. Don’t neglect these two muscle groups and really work to get them as flexible as possible for those desired gains to show.
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
Bushman, Barbara A. (2016). “Flexibility Exercises and Performance”. (source)
Naalla, Ravikiran; Raju, Pradeep; Sharma, Mukesh; Bhattacharya, Sameek; Jha, Manoj (2019). “Technique and Outcomes of Pedicled Latissimus Dorsi Myocutaneous Flap For Oncologic Defects Around the Clavicle”. (source)
Takashima, S.; Nozoe, Masafumi; Ando, H. (2017). “Effects of posture on chest-wall configuration and motion during tidal breathing in normal men”. (source)