Tag: FITNESS
How Power Bodybuilding Works For Serious Strength & Size
Combining the best of both bodybuilding and powerlifting, power bodybuilding is exactly what you need for serious gains in strength and size.
Powerlifters and bodybuilders are two types of athletes determined to put their bodies through immense strain in order to be the absolute best in their respective fields. Power bodybuilding, or powerbuilding, is an incredibly effective way to take both of these sports and combine them into one so the end product is something bodybuilders and powerlifters alike will envy. So, while both kinds of athletes rely on a proper diet and supplementation plan to power them through their workouts and their day, a monster training plan designed for both strength and aesthetic can be a game changer for all your goals.
Both powerlifters and bodybuilders always seem to try and out do the other. For powerlifters, they know they have serious strength and a mean will to get some absolutely massive weight lifted as they look to outdo opponents on the big three lifts, being the squat, bench press, and deadlift. On the other hand, bodybuilders are searching for that shredded and massive physique, trying to achieve perfectly rounded symmetry to compete with the best on the brightest lights of the stage. Powerbuilding now takes these two ideas and smashes them into one, giving you the best chance at becoming a top contender in both fields.
Let’s take a look at power bodybuilding and see what this is all about. As a unique and effective way to train, powerbuilding can work wonders for your gains by forcing you to prioritize more than you may have thought before. From what it is, to the many benefits, and some examples of training plans, you will be well on your way to getting the most out of each and every lift.
What Is Power Bodybuilding?
Power bodybuilding combines the best attributes of bodybuilding and powerlifting so you get both stronger and visibly bigger to get the most out of training, performance, and a shredded aesthetic. The idea around this is to prioritize strength gains with the big three powerlifts and slowly increase the load as you continue through training. A powerbuilding program is something that involves low reps with heavy resistance training to really target and maximize the effects of muscle hypertrophy (1).
With the big three powerlifts, what you find is increased time under tension to cause more microtrauma with the muscles, giving them a chance to repair themselves so they grow. As a way to get both large in size and stronger overall, power bodybuilding is exactly what you need to achieve all your powerlifting and bodybuilding goals.
Benefits Of Powerbuilding
By working so hard to achieve increased size overall and a shredded aesthetic, the benefits of powerbuilding are hard to ignore. Benefits of power bodybuilding include:
Serious strength and hypertrophy: Work to boost all areas of your strength gains and muscle hypertrophy with added time under tension and big lifts (2).
Enhanced mobility and control: Rely on better mobility and control with these big lifts as you seek to stay physically healthy while lifting big.
Better joint conditioning: Get your joints to a better place by conditioning them to handle such a heavy load.
Improved performance with compound exercises: By constantly enhancing your skill with compound exercises, you can improve performance especially as you lift bigger.
Figure out sport to pursue: Choosing the direction you want to go is hard but this can help you choose which sport you like better and would be happier pursuing.
Who Is This For?
It is safe to say that with the increased load and time under tension, on top of the fact that it requires serious weight and lifting knowledge, power bodybuilding isn’t exactly for the brand new beginner. This is great for those more intermediate to advanced lifters who are looking for a new challenge or who are looking to combine both sports to see real gains. For those still figuring out which path would best suit them, this is also a great way to figure that out.
Power Bodybuilding Training
When looking to build that desired strength and start to see that massive aesthetic come to life, look no further than a good training program to help get you to where you want to be. By working with lower sets and higher reps, you rely on those muscles to work hard and give you the most out of each and every lift.
Let’s take a look at an upper body and lower body powerbuilding training plan:
Upper Body
Exercises
Sets
Reps
Incline Dumbbell Bench Press
4
10
Lat Pulldowns
3
10-12
Arnold Press
3
10
Seated Cable Rows
4
10-12
Cable Crossovers
3
10
Cable Lateral Raise
3
8
Alternating Dumbbell Curls
3
8
Triceps Pushdowns
3
10
Lower Body
Exercises
Sets
Reps
Squats
3
5
Deadlifts
3
5
Leg Press
4
10
Leg Extensions
4
12
Leg Curls
4
12
Seated Calf Raises
4
15
Nutrition Tips
When it comes to power bodybuilding, having the right nutrition plan is absolutely key in making sure you get all of the nutrients you need most out of your diet. Getting the proper amounts of macronutrients is vital for you need to ensure you get protein, carbs, and fat into your body to capitalize on all your gains. With protein as the building block of all muscle, it is absolutely imperative you make this happen so no gains go to waste (3). Allowing yourself the proper caloric intake is also key for you need to stay fueled, especially after under so much weight.
Supplementation
Having a good supplementation routine is key and cannot be overlooked. Whether that be something like a pre-workout or intra-workout BCAA, or even a fat burner or testosterone booster, there are a host of supplements to help get you to where you want to be.
This protein supplement from Transparent Labs is perfect for all your muscle building and recovery goals as you seek to build that aesthetic you want most.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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
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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
Power bodybuilding combines the absolute best of both bodybuilding and powerlifting to ensure all your bases are covered in terms of strength and size, while also aiding in a perfectly rounded out physique. Don’t let any of your gains go to waste and look into this form of training as you look to better your health and fitness, as well as capitalize on the potential of all your gains.
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
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (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)
The Top Benefits Of Turning Vegan Today For A Plant-Based Lifestyle
The reasons why going vegan today and adopting a plant-based lifestyle could be a game changer for you.
A lot has been said about the vegan diet, especially after the documentary “The Game Changers” went viral. But is it worth switching over to the vegan lifestyle? With so much conversation surrounding the topic, we’ll help answer this question today.
While many gym bros ask you to follow a diet for the sake of it, we are recommending the vegan diet based on research, and the superior results it can provide over the vegetarian and the omnivore diet. Although you may be skeptical, we are here to lay out the facts for you in a way that makes sense so you can make an informed decision for yourself.
What Is A Vegan Diet?
A vegan diet consists of food that does not contain any animal products. This includes meat, eggs, and dairy and people follow a vegan diet for a number of reasons. For some it is the morality about how we treat animals and our consumption of animal products, for others it is about eating a plant-based diet for the health benefits, and for many it could very well be a combination of both.
There are many variations of the vegan diet and it can also be combined with other diets like intermittent fasting, where you only eat in a select window. So while it is strict with no animal products, you do have some versatility in how you conduct a vegan diet.
The whole food vegan diet, for example, is based on whole plant foods like whole grains, fruits and vegetables, or the raw food vegan diet which is based on raw fruits, nuts, and plant foods cooked at lower temperatures. Whatever you choose, it is ultimately your preference on how you wish to conduct your vegan diet.
Benefits of Following A Vegan Diet
Protein is Not a Problem
Most people dismiss the vegan diet on a lack of protein basis. Some ill-informed people ask aspiring athletes to stay away from the vegan diet. According to these gym bros, eating a plant-based diet can’t give you enough protein.
There is enough data (and recipes) which prove that a vegan diet can help you achieve your daily protein goal of 0.8 gram of protein per kg of body weight – which is recommended by the USDA. As an example, a peanut butter sandwich has roughly the same amount of protein as three ounces of beef or 3 large eggs. For athletes, this is becoming more popular in the world of sports nutrition knowledge (1).
Supplement companies are now starting to make vegan protein powders and supplements so you never have to miss out on any protein. Made with rice or pea protein, and loaded with other nutrients, these are great aids to add to your workout.
Check out our list of the best vegan proteins here!
Considerably Lower Inflammations
Animal products have shown to cause inflammation in your muscles and joints. Plants have anti-inflammatory properties which tackle the muscular inflammations you can get after a workout. Inflammation occurs as the body’s natural response to foreign substances or physical trauma which can lead to chronic pain. Plant-based foods have an abundance of vitamins and minerals to help prevent, stop, and treat inflammation to get rid of any unwanted pain.
On the other hand, if you’re eating animal products like dairy or meat, the anti-inflammatory benefits of the plants are consumed in fighting the inflammations from the dairy products, and your muscles and joints are left on their own. By eliminating animal products, you give your muscle and joints relief from inflammation and let these plant-based foods work their magic (2).
Say No To Animal Cruelty
It’s no secret that inflicting harm on the farm animals is a part of animal agriculture. The cruelty doesn’t stop at the slaughterhouses. The bringing up of cows for milk production forces them to live outside their natural habitat.
In their efforts to stop the inhumane acts done to the animals, vegans abstain from using animal products. Apart from consuming dairy and meat, vegans also stop wearing leather, fur or any other animal skin products.
Save The Environment
The breeding of animals for consumption purposes has one of the biggest carbon footprints. According to this study, plant-based agriculture generates around 1.5 trillion more pounds of “product” than animal agriculture.
Based on these numbers, the report concludes that “plant-based agriculture grows 512% more pounds of food than animal-based agriculture on 69% of the mass of land that animal-based agriculture uses.”
Other Health Benefits
High cholesterol levels are one of the most common problems with meat-eaters which can be completely eradicated by switching to a plant-based diet. Apart from the high cholesterol levels, a vegan diet is the only diet that has shown to reduce the chances of heart diseases (3).
Wrap Up
Going vegan is ultimately your choice. With much debate surrounding this diet and lifestyle, each person that commits to the vegan diet is doing it for their own set of reasons. Whether that be morality towards animals, the great health benefits, or a combination of both, you can really benefit from a vegan diet. With companies starting to catch the bug as well, plenty of supplements and other health products are geared towards this diet to help advance your goals in a positive direction. Look into the vegan diet and see how this great lifestyle can really benefit your health, fitness, and performance goals.
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Watzl, Bernhard (2008). “Anti-inflammatory effects of plant-based foods and of their constituents”. (source)
Kim, Hyunju; Caulfield, Laura E.; Garcia-Larsen, Vanessa; Steffen, Lyn M.; Coresh, Josef; Rebholz, Casey M. (2019). “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults”. (source)
Gym Crush: Paige Hathaway
Gym Crush: Paige Hathaway
Every gym has a few girls which work harder than the guys. Most of the guys try avoiding these girls so they can save themselves from embarrassment. Paige Hathaway is one such girl and she is our gym crush of the week.
Paige is on a personal mission to break the stereotype that muscular girls look manly. It didn’t take a lot of convincing for us to believe her. Paige Hathaway has a jaw-dropping physique which you can’t stop looking at.
You can also check out Paige Hathaway stop by the Generation Iron Fitness Network for our digital series The Breakdown where she talks about sexual harassment in the bodybuilding industry.
Muscles Make Women Sexy
We totally agree with Paige. Miss Hathaway can rock any outfit effortlessly. We are digging this ‘sun’s out guns out’ picture. If staring at her pictures can be considered a job, we don’t have the day off.
Paige The Beach Bum
Easing our minds is one thing we cannot do. We didn’t know mermaids existed before we saw this picture. B&W or colored, Paige is flawless no matter what. Hathaway has some of the most exotic photos on Instagram.
Squats are the Key
Squats are the secret to booty gains. Let this photo be the reminder to this fact. Paige has one of the best rears in the fitness world and she shares all her training and diet secrets on Instagram.
Behind The Scenes
Building a physique like Paige’s is pure hard work. It takes years of training, dieting and persistence. This is a sneak peek into one of Paige’s leg and glutes workout. Follow this routine for your next leg workout.
The Entrepreneur
Paige Hathaway isn’t your average meathead. She is focused on building a personal brand. This meeting with the social media guru Gary Vaynerchuk is the proof. You can expect to see the entrepreneurial side of Paige soon.
When She Rocked Hollywood
Paige Hathaway graced the Grammy’s this year. While Paige thanks her team, let us take this moment to thank Instagram for giving us this beauty. We wish to see more of her in Hollywood in the coming years.
Elegance At Its Best
Hathaway is a beauty with brains. Most of her posts accompany a moving message. Her posts can make you enter a reflective mode. One can turn reading Paige’s captions into a hobby.
Shredded To The Bone
When was the last time you saw a girl with such a ripped physique? A lot is said about this picture of Paige. While most people think a girl shouldn’t be muscular, we believe they say so because of their own insecurities.
The Stunner
This is exactly how we wait every day for Paige’s new photo to drop. There are thousands of people waiting to double tap her pictures the moment they see them. We bet the pizza delivery boy loves to deliver pizzas to her house.
Picture Perfect
Even we need some shade from all the heat. Paige Hathaway has one of the most loyal following in the fitness industry which is growing every single day. We hope Paige achieves bigger milestones in her career.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How The Zercher Carry Works For Overall Strength
The Zercher Carry is one of those exercises you need to really boost overall strength and size.
For those of us looking to enhance our functional movements or sport specific activities, the Zercher Carry is a great exercise help get us there. As a seriously effective loaded carry, it is rather easy to learn and can provide for serious gains to all areas of our fitness goals. While this may be a lesser know exercise in the fitness world, it has the ability to improve all functional movements you seek to change. Similar to its counterpart in the Zercher Squat, this carry is one to really give you great benefits towards your overall strength.
Let’s jump into the Zercher Carry and see what this is all about. From what it is, to muscles worked, and the many benefits, we’ll also show you how to do it and offer some great loaded carry alternatives so you can constantly change up you workout.
What Is The Zercher Carry?
The Zercher Carry is a functional movement and loaded carry where you hold the weight in the pits of your elbows and walk for a set amount of time or distance. Very similar to many functional movements, like lifting a box or carrying groceries from the car, the parallels are easy to spot. Named after the strongman Ed Zercher, this carry has stood the test of time as a great exercise to continue to see gains. With many muscle worked and real benefits that can be used for your all around daily life, the Zercher Carry is one exercise you cannot ignore and the results will prove why (1).
Muscles Worked
What you’ll find with the Zercher Carry is a host of muscles worked to round out a great overall strength exercise. Your core and the majority of your upper body muscles will be seriously targeted since this is a great front-loaded exercise. Your abs and obliques will feel quite the burn as you seek to stay as strong and stable as possible in order to properly achieve this lift. On top of those muscles, your traps, delt, pecs, biceps, and forearms will all feel a burn and will allow you to see increased growth and size.
Benefits Of The Zercher Carry
The benefits of the Zercher Carry will make you want to perform them for what they can do for all your gains. A great exercise with many benefits, this is one worth putting into your routine so don’t neglect that. Be cautious of how much weight you use right off the bat but don’t be afraid to push it a little to really see some awesome gains.
Benefits of the Zercher Carry include:
Promote power and strength: By working so many muscles with an increased load, this carry allows for hypertrophy to take place so you see the gains you want most.
Reveals muscle imbalances: Since this exercise requires good posture and functional movements, any imbalances will reveal themselves with the effectiveness of this lift (2).
Works many muscles: Many different muscles are targeted with this well-rounded exercise to allow for a more efficient lift.
Versatile and adaptable exercise: Since this is a hold, you can adjust to make sure the weight is comfortable and that you can perform this properly.
How To Perform It
Here are the steps for performing the Zercher Carry:
Set the bar up with your desired amount of weight.
Place your elbows under the bar and bend your arms so they wrap around it. You will cradle the barbell in your arms.
With a tight core and good posture, walk with the weight for your desired distance or amount of time.
Return to the starting point and repeat for your desired number of reps.
Other Loaded Carry Alternatives
Here are some loaded carry alternatives to check out when looking to change up your routine. With similar movements and benefits, you can’t go wrong with a great loaded carry exercise on any day of the week.
Yoke Carry
Farmer’s Walks
Fireman’s Carry
Duck Walks
Sled Pulls
Featured Supplement For Gains
When it comes to these bigger exercises and lifts, it is important to always remember to use proper supplementation to make sure those gains of yours stick. A good pre-workout can boost your energy and provide for great muscle pumps while something like a BCAA can help maintain muscle and reduce fatigue for stronger workouts. For these bigger lifts, a high-quality protein supplement is a must to help enhance muscle growth while also working on taking recovery to the next level (3).
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The Zercher Carry is a great functional exercise and one that allows for real gains for sport specific movements or for those of daily life. While this exercise may be relatively easy to perform, you should take proper care when it comes to the amount of weight used and the technique you perform it with for any loaded carry can put you in a vulnerable spot. With the Zercher Carry, really feel the burn as this compound movement works many muscle and allows for seriously great gains. Give this carry a try and see what it can do for your functional and sport specific movements, as well as your overall strength, 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 Transparent Labs and Envato
References
Butcher, Scott J.; Rusin, John S. (2016). “Core Strength and Functionality with Loaded Carries”. (source)
Franettovich, M.; Hides, J.; Mendis, M. D.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (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)
Top Benefits Of Vitamin D & Ways To Prevent Deficiencies
The benefits of vitamin D, especially in delaying frailty, are enough to want to keep you away from deficiencies and reach your optimal daily intake.
We’ve all heard of vitamin D. A necessary building block for growing and maintaining healthy bones, it is the primary reason calcium can be absorbed by your body. While it isn’t found in many foods, vitamin D is certainly in many great multivitamins to avoid any unwanted deficiencies. While we all reach for the stars when it comes to our strength and fitness goals, vitamin D is one of those essential nutrients that we should not, and cannot, go without.
While the benefits of vitamin D can be great for a variety of daily bodily functions, one in particular has raised eyebrows as to the actual effectiveness of vitamin D. Studies have shown that a raised vitamin D intake can potentially delay the effects of frailty. Frailty strikes as we get older and older, but tackling this now before it has time to make your bones and joints its home can prove to be worthwhile in the long run.
Let’s dive into the “sunshine vitamin” and see just how vitamin D can benefit you when properly dosed and taken daily. As we all look to better ourselves and our overall health and fitness, these often neglected essential nutrients can be game changers when it comes to our supplementation routine.
What Is Vitamin D?
Vitamin D is a fat soluble vitamin that is produced when sunlight hits your skin and triggers vitamin D synthesis. This is where it gets its nickname as the “sunshine vitamin”. Able to be obtained from sun exposure, foods, and supplements, vitamin D can be an easy to get and worthwhile essential nutrient to receive. As a necessary builder and maintainer of healthy bones, it is important to have for its ability to allow calcium to be absorbed by your body. Since calcium is the main component of strong bones, having enough vitamin D is crucial (1).
Where people run into trouble with vitamin D and a deficiency with it is during different times of the year, especially if not exposed to enough sunlight. Depending on where you live, this can seriously affect your ability to properly obtain enough vitamin D for your body. Not enough sun or eating the wrong foods can severely limit the amount of vitamin D you have leading to an unwanted deficiency.
Benefits Of Vitamin D
Strengthens Bones & Muscles
Promoting the absorption of calcium, vitamin D allows for normal mineralization of your bones in order to prevent them from growing weak and brittle (2). Simply put, calcium can’t do its job without vitamin D. Through stronger bones, this influences your ability to strengthen your muscles to lift more and offer better stabilization in athletes, and prevent falls and unwanted pain as we age.
Support Immunity & Fight Inflammation
With properties to fight off bacteria and other unwanted viruses, vitamin D can lead to better immune health to keep you as healthy as possible, especially moving into these colder months. Vitamin D also helps activate your T cells which are vital for detecting and destroying any foreign pathogens that can strike and hurt your immune system (3). With a healthier immune system, your body is able to fight off inflammation and help regulate parts of your body to do so.
Suppress Appetite & Promote Weight Loss
Due to an appetite suppressing effect, vitamin D can aid in weight loss by curbing any unwanted cravings and snacking leading to a better chance at weight loss (4). By decreasing body fat and working to change your body composition, you are able to see that desired physique unfold.
Effects On Delaying Frailty
As we age, our risk of growing frail increases. That is just the natural process of aging. Frailty is defined by certain things like unexpected weight loss, weaker grip strength, lower levels of physical activity, and moving slower than we used to. But studies have shown that vitamin D can delay the effects of frailty especially as we age (5). By working to strengthen our bones and muscles, as well as aid in immune support and inflammation, this essential nutrient can work wonders for us when it comes to keeping us moving efficiently and seeing great gains inside and out of the gym.
Causes Of Vitamin D Deficiency
One of the main causes of a vitamin D deficiency is a lack of exposure to sunlight. As colder months move in and we are kept inside more and more, our ability to go outside and bask in the sunlight slowly starts to diminish. If we don’t get enough vitamin D from food, then we really start to hurt our daily intake. Taking a really great multivitamin supplement and working to incorporate more vitamin D rich foods in our diet can help with this greatly so we don’t suffer from any unwanted deficiency.
Ideal Vitamin D Intake & Sources
In order to avoid a vitamin D deficiency, it is important to meet our daily intake of vitamin D. For people aged 19-70, getting around 600 international units (IU) of vitamin D is sufficient. For those ages 70 and up, it rises to around 800 IU a day (6). The conversion of international units to milligrams is 0.015mg for 600 IU and 0.019mg for 800 IU.
While a multivitamin supplement is always good to have in your dietary regimen, receiving all vital nutrients from whole foods is always preferred. Some good food sources packed with vitamin D include:
Salmon & other fatty fish
Egg yolks
Mushrooms
Fortified foods (cow’s milk & soy milk, orange juice, oatmeal)
Swiss cheese
Wrap Up
Vitamin D is more than just a daily vitamin. It is essential for our overall growth in terms of bone strength and development, fighting off inflammation and promoting immune health, and aiding in weight loss. While it may seem easy to get vitamin D into our bodies, it’s more challenging than we may think. Taking a multivitamin, seeking it from whole foods, and working on getting more sunlight are all ways to obtain this without forming a deficiency. As we age, our risk of growing more frail increases, but studies are promising as to the effects vitamin D has on that as well. Work to get vitamin D into your nutrition regimen and really see these benefits boost your training and overall health to new heights.
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
National Institutes of Health Office of Dietary Supplements. “Vitamin D”. (source)
Burt, Lauren A.; Bilington, Emma O.; Rose, Marianne S.; Raymond, Duncan A.; Hanley, David A.; Boyd, Steven K. (2019). “Effect of High-Dose Vitamin D Supplementation on Volumetric Bone Density and Bone Strength: A Randomized Clinical Trial”. (source)
Aranow, Cynthia (2011). “Vitamin D and the immune system”. (source)
Thomson, Rebecca L. (2014). “The Impact of Vitamin D on Weight Loss”. (source)
Halfon, Matthieu; Phan, Olivier; Teta, Daniel (2015). “Vitamin D: A Review on Its Effects on Muscle Strength the Risk of Fall, and Frailty”. (source)
Institute of Medicine of the National Academies (2010). “Dietary Reference Intakes for Calcium and Vitamin D”. (source)
How These Shoulder Workouts With Bands Improve Strength & Flexibility
These shoulder workouts with bands provide great exercises for at home or in the gym performance.
For those of us looking to build strength and flexibility in our shoulders, it’s important to know that shoulder workouts with bands can be just as effective as any with weights. With the right amount of resistance and proper form, you can really work your muscles to grow and never worry about doing a poor shoulder exercise. While weights can obviously increase muscle hypertrophy and allow for serious gains, when it comes to banded exercises, you will start to see some of that overall definition and improved training and performance that you want most.
Let’s take a look at some awesome shoulder workouts with bands to seriously improve all areas of our training and performance while also working towards that sculpted and toned body we all desire. Having strong shoulders are a necessity and resistance bands offer great benefits, so let’s put the two together to see some amazing gains.
Benefits Of Strong Shoulders
When it comes to potentially vulnerable joints, our shoulders are at the top of the list. It is vital to keep them strong and stable to avoid any unwanted pain and injury that can come our way. By working our shoulders effectively, we can handle anything that comes our way workout wise.
Benefits of strong shoulders include:
Functional and sport specific: Having strong shoulders can work for our functionality and everyday activities while also those that are more sport specific to better our respective training and performance (1).
Prevent injury: With weak shoulders, you run the risk of injury which can keep you out of the gym for much longer than you may like (2).
Boost confidence: With stronger and defined shoulders, your confidence and posture will likely improve making you feel better overall.
Nice aesthetic: Having those boulder shoulders can really enhance your aesthetic and make you have a body those around you will envy.
Reasons To Use Resistance Bands
Resistance bands can seriously enhance all areas of our growth and physical development and should not be overlooked as a piece of exercise equipment. A good quality resistance band will:
Build muscle: Work to increase strength and size to not only see growth and definition but also work to seriously enhance those big lifts (3).
Promote better range of motion: Help create a solid and stable platform for those big lifts as well as other everyday activities to better your mobility and flexibility.
Enhance mind-muscle connection: Focus more on form while still having resistance to better progress with your goals (4).
Great warm-up: A great way to add resistance while not overloading your muscles, you can get your blood flowing and your body primed for whatever workout comes your way.
Shoulder Workouts With Bands
Give these shoulder workouts with bands a try to start to see the mighty benefits of both strong shoulders and resistance bands. With these exercises, you won’t be disappointed by the results.
Front Raise
Stand on top of the band and hold each end with one hand. Raising your arms in front of you, bring them to around shoulder height before slowly lowering back to the starting position.
Lateral Raise
Standing in the middle of the band, hold each end with your palms facing inward. With a slight bend in the elbows, raise your arms to your side at about shoulder height and in a controlled motion, lower back to the starting position.
Shoulder Press
Standing with your feet on the band, grab one end of the loop and hold it at chest level. With a tight core and proper form, drive your hands over your head working to lock out your elbows. Lower back in a controlled motion to the starting position.
Reverse Fly
With your feet in the center of the band, hinge over at the waist and keep your lower back arched. Pulling the band outward, hold for a moment with a squeeze and lower back down.
Pull Apart
Standing with your feet at about shoulder width apart, the band should be horizontally in front of you. With your arms extended out in front of you and your core tight, pull the band apart and squeeze your shoulder blades together before releasing back to less tension.
Upright Row
With your feet in the middle of the band, pull the band towards your face, keeping your elbows high. While maintaining good posture all the way through, hold at the top before lowering back down.
Featured Resistance Band
Angles90 Resistance Bands
These highly resistible and perfectly transportable resistance bands from Angles90 are perfect for all of your workout needs. With the ability to work out your whole upper body with less joint stress, you will enhance muscle development and work to see that desired physique. Angles90 comes with two bands, 20 lbs. and 40 lbs., and four carabiners. The length is adjusted through the handles for convenience to ensure an effective workout with no hassle. Whether at home or on the go, you can see great growth and development with the help of Angles90 resistance bands.
Price: $24.90
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Check out our individual review for Angles90 Resistance Bands here!
Check out our list of the Best Resistance Bands for seriously effective fitness products!
Wrap Up
We all should consider performing shoulder workouts with bands to enhance our overall training, performance, and physical health. The benefits of strong shoulders on top of the many benefits that resistance bands can do can greatly affect our gains for the better and it would be a shame to totally neglect them. Whether we are looking for improved strength and performance for sport specific movements or just working towards a more solid functional lifestyle, these shoulder workouts with bands offer great access to unlock everything we need for those at home or in the gym goals. Give these banded exercises a try and see what they can do for your gains today because the results will not lie.
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 Angles90 and Envato
References
Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Wilk, Kevin E.; Padraic, Obma; Simpson II, Charles D.; Cain, E. L.; et al. (2009). “Shoulder Injuries in the Overhead Athlete”. (source)
Dayne, Andrea; McBride, Jeffrey M.; Haines, Tracie L.; Larkin, Tony R.; et al. (2010). “Effect Of Elastic Band Resistance Training During Simulated Microgravity On Neuromuscular Function”. (source)
Bergquist, Ronny; Iversen, Vegardn M.; Mork, Paul J.; Fimland, Marius S. (2018). “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights”. (source)
Best Exercises for Bigger Biceps
Best Exercises for Bigger Biceps
Curls are the fundamental biceps-builder, but they can become monotonous and downright boring. Hence why most of the people you see doing curls at the gym don’t have much progress to show for it. They’re doing the same variation with the same weight for the same amount of reps, week after week.
In order to elicit muscle adaptation and build a bigger set of guns, try implementing the following considerations and exercises into your program.
Training Considerations for Building Bigger Biceps
The ceiling of loading potential is low. Curls are a single joint movement involving flexion and extension of the elbow. That said, you can’t handle as much resistance compared to compound lifts. Rather than feeding into the idea that you have to curl heaver weights every week, you can continue to see gains in your biceps using the following strategies.
Use variety. Different rep ranges, grips, tempo, and tools will help stimulate hypertrophy.
Frequency is important. Instead of hitting biceps once a week, try adding another day to your split.
Intensity is important. Get after it. When you feel like you can’t do one more rep, do two. That said, stay true to your form as much as you can.
Intent is important. To really see noticeable gains, dial in on your biceps and move the weight with intent every rep of every set. As C.T Fletcher says, “I command you to grow!”.
Best Exercises for Bigger Biceps
Chin-Ups
I know what you’re thinking and you’re right, chin-ups aren’t really a “biceps exercise”, let alone a curl. And if you’re doing them right, you should feel it more in your lats and forearms anyway. All things considered, you can focus your intent on your biceps instead as you pull yourself up and squeeze the heck out of ‘em during the eccentric (lowering) phase.
Chin-ups are one of the tried and true ways to increase your relative strength (how efficiently you can move your body through space in relation to your weight). And while it can be easy to cheat your way through dumbbell curls by swinging the weight up, it’s much harder to do so during chin-ups.
Note: No, “kipping” chin-ups will do nothing for your biceps. You’ll just look like a tool.
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Barbell Curl
You can’t go wrong here. If you want bigger arms and you haven’t started with these, stop reading right now and go grab a barbell.
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Overcoming Isometric Barbell Curl
It’s universally forbidden to curl in the squat rack, with two exceptions to the rule.
If you’re curling more weight than the other guy is squatting.
If you’re doing 3D curls.
Credit goes to Joe DeFranco for this gem. This is probably my favourite way to do curls and I’m sure it’ll be one of yours as well.
The overcoming isometric curl (aka 3D curl) combines all three types of muscle contractions into one exercise: concentric, eccentric, and isometric. Put lightly, it burns the hell out of your biceps.
To do it, set up a couple spotter arms or safety pins on the squat rack at about sternum-height. Grab a barbell and curl it up against (underneath) the spotter arms so it’s placed firmly against them. Curl the barbell up against the arms as hard as you can for an 8-10 sec contraction (at this point you should really feel your biceps and core fire up). After the initial hold, take a step away from the rack and perform 10-15 barbell curls. You’re welcome.
Barbell Curl with Positional Isometrics
Positional isometrics are when you add segmented pauses throughout an exercise’s entire range of motion. You can read my full article on the subject HERE.
Other than the obvious fact that you’re increasing your biceps’ total time under tension using isometrics, it’s also a really effective way to minimize the most common technique flaw during curls: swinging.
You’ve seen it before. The egotistical maniac flailing his arms in front of the dumbbell rack using weights he has no business lifting. Granted, when you’re really going for it and reaching the end of a tough set, a little body English doesn’t hurt. But when your entire set consists of swinging heavy weights to impress your gym crush (who couldn’t care less, mind you), you’re neglecting the most important part of biceps curls: your biceps.
Positional isometric curls are harder to “cheat”, thus making your biceps the prime mover of the exercise.
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Prone Inclined Dumbbell Curl
Credit goes to John Meadows here. Keep the dumbbells pressed together and squeeze the hell out of your biceps. You get a great peak contraction at the top of the curl. As with the positional isometric variation, the prone position doesn’t allow much wiggle room for cheating, which is always great for isolating the biceps.
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Inclined Hammer Curl
If you have pre-existing shoulder/pec pain, you might want to shy away from this one for now. To do the inclined curl, have your arms extended with your biceps fully stretched. You can use a supinated or neutral grip here, as long as you feel the contraction where it matters: your biceps.
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Kettlebell Rope Curl
Other than just looking cool, the benefits here stretch beyond just building bigger biceps. The inconsistency of the weight challenges your core while the rope handle trains your grip strength. A 3-in-1 curl variation if you ask me.
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Tilted Barbell Curl
A common theme you’ve probably noticed is to eliminate cheating as much as possible in order to obtain maximal muscle contraction. Here, stick your butt against the wall and glute it there. With your torso tilted forward slightly, stretch your biceps with your arms fully extended and perform curls. Stay leaned over throughout your set to reduce assistance from your torso and hips.
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Tip: Flex your triceps at the bottom of each rep as you lockout your arms for elbow stabilization and a greater contraction in the opposing muscles (the biceps).
Avoid These Training Mistakes To Get The Most Out of Your Workouts
The Mistakes To Avoid In Your Workouts
As much as you would like to have perfect workouts, small mistakes can deprive you of that happiness, especially if you’re a beginner. Most people make the mistakes listed in the article and by doing so leave gains on the table.
Read the article and carefully critique yourself if you’re making the mentioned errors. You might be making the mistakes without realizing it. You’ll notice a substantial improvement in your physique over time by fixing these errors.
Quantity Over Quality
Some people make the mistake of lifting too heavy when they should be focusing on their form. Your muscles don’t know how much weight is on the bar, your ego does. Leave your ego on the door when you enter the gym. Ego lifting does nothing more than increase the chances of injury in the gym.
Focus on your form and contracting your muscles with every repetition. You should also have a strong mind-muscle connection during your workouts. Achieving a pump can be a good indicator if your mind-muscle connection and muscle contractions are on point.
Letting The Intensity Drop
Many people let all their hard work go in vain by letting the intensity drop after they are done with a set. If your goal is to lose weight or build muscle mass, you should keep the intensity of your workouts as high as possible.
Give yourself a deadline and complete the workout within the specified time. Don’t waste the time between sets by using your phone or talking to people. Use the rest time to pose and stretch out the muscle.
Unstructured Training
Some people follow a vanilla training program which isn’t designed for their body. Your workout program should cater to your strengths and weaknesses. You should focus on building up your weaknesses while polishing your strengths to build a symmetrical physique.
Thoroughly analyze your body and look for lagging muscle groups. Design your training so it follows a structured approach to all your muscle groups. You’ll see your weaknesses disappear and aesthetics improve as you follow a customized training plan.
No Warm-Ups Or Cool-Downs
Many people start working out as soon as they hit the gym and walk out right after their last exercise. You are leaving gains on the table by not giving your body the proper warm-up and cool-down.
Prime your muscles for your workout session by stretching them out and doing a couple of lightweight warm-ups. Your muscles are filled with lactic acid and many other toxins after a workout and you can flush them out with a cardio session or foam rolling.
No Tracking
It’s incredibly important to set goals before you start training. Starting training without a goal is like leaving your home without a pre-determined destination. Once you have a goal, write it down on paper and track your progress weekly to ensure you’re heading in the right direction.
Track your body measurements, workouts, and how much weight you use on certain exercises. If you’re improving in all the aspects, keep going or otherwise make the necessary adjustments.
Header image courtesy of Envato Elements
Are you making any of these mistakes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Programming The Bench Press
Bench pressing is an excellent upper body exercise, but guys already knew that at birth. It’s the poster child of upper body exercise. Whether it logically makes sense to be in everyone’s program is a different story, but here’s how you can get the most out of bench pressing. For starters, it’s an exercise that mostly hits the chest and shoulders. It also hits the triceps, but not as much as people think or feel due to the position.
It’s most commonly done with a barbell which helps in developing strength, power, and muscle mass. After all, it’s the exercise that everyone’s going to ask you how much you lift.
When tracking volume, it should definitely be counted towards chest volume and front delt volume. Some people count it as triceps volume as well which isn’t a bad idea either.
Set-up & Grip
Bench pressing trains 3 movement patterns; including horizontal flexion, shoulder flexion, and elbow extension. These are simply fancy terms meaning they train the muscle fibers that brings your arm across the chest, brings up your shoulder, and locks out your elbow; all of which are deeply important for life and sports performance.
The length of horizontal flexion depends on the grip width. While shoulder flexion is based on how far the bar is in front of the shoulders when observed through the side. There is a decrease in shoulder flexion demand when the bar is initially driven up and back toward the upper chest, making the lift easier.
All of these are usually logistics. For most people, they should take their most comfortable grip as a standard baseline and press up and slightly back to maximize bar path.
If you’re still overthinking this stuff because I used a few fancy anatomical terms, The distance between the grips from both hands can be shoulder-width or wider as long as the wrist is over the elbow through a rear view when the bar is on the chest. Simple enough?
Lift-off
Lifting the bar off the rack is important component. A bad lift off can reduce performance or cause injury on heavier sets. A rack designed specifically for benching is best, but not necessary. It is an important element to lifting heavier weights in a bench press, but most recreational shouldn’t be lifting super heavy anyways.
Anyways, Adjust the rack to its correct height. Having the bar too high will cause you to excessively protract your shoulders and lose a stable position. Having it too low will force you to do a super heavy skull crusher out of the rack which can also strain the elbow joint.
So think Goldilocks, not too high, not too low. Just right.
Let the bar help to set the scapula (shoulder blades) in position which should be it’s natural position for most lifters.
For powerlifting or strength specific scenarios where weight lifted is prioritized over muscle hypertrophy, you’ll need to create tension in the upper body through squeezing back and down. Actively arching your back may be necessary as well. These cues will limit the range of motion the bar has to travel which helps you lift more weight. Great for powerlifting or impressing hot girls, well if they’re dumb enough to not realize you cut your range of motion short.
Execution
With feet flat on the ground, lie back on a bench. Some individuals that are unable to keep the feet in contact with the floor may use elevated objects placed near the end of the bench as foot rests. Allow the back to naturally arch slightly at most while your booty and upper back lays on the bench. Keep in mind that the legs and the body should feel tight and strong.
Grasp the bar with an overhand grip, or with your wrist located directly under the bar. Lower the dismounted bar from the rack until it reaches the middle chest. Next, push the bar upward until arms are fully extended. Take note that the chest muscles must be used throughout the movement. If you don’t feel your chest, your set up may not be very hypertrophic.
Slowly return the bar back down to the chest and repeat the process until desired.
If a lifter is practicing for competition, a short pause before pushing the bar back up is a good training for a meet.
Close-Grip Bench Press
Bench pressing performed with a narrow grip is known as the close grip bench press. For people with shoulder pain or previous shoulder injuries, some may be unable to do a traditional bench press. A close grip bench press is a good alternative workout to strengthen the upper body. It also limits the stress on the shoulder joints making it suitable for lifters experiencing shoulder pain. Close grip bench press also targets the triceps a bit more.
Dumbbell Bench Press
Dumbbells can be used as an alternative to a bar when doing a bench press. It allows a greater range of motion which is arguably more hypertrophic. So if the goal is to build the most muscle possible, it’s probably best to allocate more volume towards dumbbell pressing as opposed to the popular barbell pressing.
Don’t be surprised when you feel your pecs more with dumbbell pressing. That stretch at the bottom can be gnarly on your muscle fibers. The use of separate dumbbells also trains so stability components as well.
Holding a dumbbell in each hand, lie back on a bench. The palms should be angled so the dumbbells look like they’re forming a triangle at the top. This is the most pain free position that also stresses the pec fibers best. Extend the elbows until arms are straight and don’t let the dumbbells crash together. Then slowly bring the weights back down.
Horizontal Pressing
Horizontal pressing can be associated with horizontal pushing. Some common activities in our daily lives are considered horizontal pressing like pushing a friend or moving heavy furniture. If the goal is to strengthen the upper body, then horizontal press must be included in the training program. With horizontal pressing, the muscles that are mainly targeted are the pecs, triceps, and anterior delts. Benching is the common way to accomplish that, but keep in mind, you don’t have to do it with a barbell in a traditional wider grip. Alternatives are fine.
Programming Considerations
Higher per session volume will take longer to recover from, thus bench twice per week might be sufficient for many. However, if your volume is low each session for benching, higher frequency benching can be viable.
Evaluate the best exercise suitable for your body. If you notice that the bench press is ineffective in your pecs, you can try shifting to a dumbbell chest press.
When doing a bench press, keep the bar under control and avoid bouncing it off the chest.
To enhance the resistance across the movement, resistance bands can be attached to each end of the bar which increases the tension at the top of each rep where there’s traditionally less tension.
Flexibility Vs. Mobility: The Difference You Need To Know
Flexibility and mobility are often used interchangeably, but there is a big difference that is important for your growth and performance.
People have used the terms flexibility and mobility interchangeably for years, but given that these two are very different, a push to change the rhetoric and separate these two has begun. We all know it is important to stretch. To stay loose and limber for whatever workout comes our way while also improving our posture and keeping us stable and balanced for those big lifts.
But static stretching and dynamic stretching work differently for us and while both work to lengthen and stretch out our muscles, it is important to really dive into the differences this causes for both mobility and flexibility. Flexibility deals with someone’s ability to move joints effectively through a complete range of motion to allow for a passive movement. Mobility is the body’s ability to move through that range of motion with control, which requires flexibility.
The key for both of these is actually stability. When we sat down with coach and fitness entrepreneur Don Saladino to discuss how to improve posture, he broke down for us the importance of stability. Stability equals strength and by combining flexibility with stability we come out with mobility.
What Is Flexibility?
Flexibility, to put it simply, 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 (1). 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.
What About Mobility?
Mobility is the ability to move or be moved with ease. The key to longevity, mobility is the ability control the entire range of motion. This requires strength, also known as stability, as well as flexibility to improve that range of motion. This allows us to have total control in order to maximize all of our movements functionally and effectively to lift more without any unwanted pain or strain (2).
Isolated mobility is when a certain muscle or muscle group is mobile. This may work for sport specific movements, but overall mobility should be our goal. This is judged by how balanced your entire body is as a whole and is far more important than only being partially mobile. With overall mobility, you will be able to tackle any position or lift thrown your way to really maximize performance.
Why This Difference Matters?
Many people are flexible, meaning they can hold a certain stretch for a long time and even put their legs behind their heads. But that doesn’t mean they are mobile. Muscles that are flexible may be trying to compensate for areas where stability is lacking. If stabilizer muscles are not strong enough, then we rely on our mover muscles to pick up the slack, resulting in pain or poor posture. This ends up limiting mobility (3).
Since flexibility is the muscles ability to be lengthened, that doesn’t solve our problem with range of motion. Performing a big lift requires our joints to be able to move that weight as effectively as possible and that ability to move through range of motion is where are desire for mobility comes into play. So, if flexibility plus stability equals mobility, then we need to both be able to lengthen our muscles and have the proper strength to support range of motion. Control is key here and that comes through strength, coordination of our muscles and the proper functioning of our stabilizers.
Ways To Improve Mobility
To start, it is important for us to work on both strength and balance to enhance our stability and control, as well as working on flexibility to ensure loose muscles that can lengthen to their optimal capacity. Through proper lifts and a solid stretching routine, whether static or dynamic, we can start to see this change really happen.
For mobility, we should focus on:
Mobility Drills: These are geared towards range of motion and involve everything from moving, contracting, and relaxing our muscles. They can be isolated for specific areas or work multiple areas at once.
Stretching: Either static or dynamic, this will work to loosen up any stiff muscles that may be stopping you from moving well. Performing a dynamic stretching routine before your workout can really prime those muscles and a good static stretch post-workout can work to alleviate any muscle soreness and pain that may strike (4).
Coordination: This is important for you to get your body to act how you want it to. Better coordination with your joints and muscles will increase performance and you will feel more aware of the effects of your training.
Balance: Through balancing exercises, you will improve stability to provide a solid foundation to give yourself a good base for training. Activities like yoga and Pilates are great for this.
Massage Techniques: Using a foam roller, massage ball, or a massage gun are great ways to release tight muscles and work to lengthen them to relieve yourself of pain. Looking into a professional massage can also work wonders for you as a massage therapist will know exactly where to target to increase your performance (5).
Check out our list of the best foam rollers here or our list for the best massage guns here!
Wrap Up
While flexibility and mobility may be used interchangeably, they are very different at their cores. Flexibility is the ability to move joints effectively through a complete range of motion, often times passively. Mobility is the body’s ability to move through that range of motion with control, which requires stability. Stability equals strength and building that base is equally as important to mobility as being flexible. A simple equation to remember: Flexibility plus stability equals mobility.
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)
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Hodges, P.; Gurfinkel, V.; Brumagne, S.; Smith, T.; Cordo, P. (2002). “Coexistence of stability and mobility in postural control: Evidence from postural compensation for respiration”. (source)
Harvard Health Letter (2013). “The importance of stretching”. (source)
National Center for Complementary and Integrative Health. “Massage Therapy: What You Need To Know”. (source)