Tag: FITNESS
How To Increase Testosterone Naturally For Explosive Gains
Boost those T levels naturally and see great gains!
When it comes to building quality muscle, the devil’s in the details. So many people focus simply on lifting heavy weight as if that was the only ingredient needed to attain bodybuilding greatness. Sure, it’s an important component and has a ton of different benefits, but it shouldn’t be your sole focus in building up your physique.
Nutrition is also an important factor to be on top of, but even more than that the production of testosterone is important to excel and grow muscle. A lot of newbies and even some experienced lifters think the only way you’re going to up your testosterone fast is to take steroids. But rather than take the needle or load up on pills, here are some simple things to keep in mind in order to produce more testosterone.
Building testosterone naturally is not only an effective way to see gains, but also a safe way. Using PEDs and other drugs to artificially enhance a natural process can lead to poor health and can put you in danger. Knowing what to look for and how best to increase testosterone naturally can go a long way especially as you look to see explosive gains.
Why Testosterone Matters
Testosterone matters because this is a vital sex hormone when it comes to men and their bodily functions. Increasing testosterone can lead to better body composition, more energy, increased bone density, enhanced sex drive, and improvement in cognitive function. What you will find is that your muscle development and overall strength gains will also improve and that can lead to better gains, even as you age. Testosterone matters because it affects you and your daily functioning in a number of ways and without really taking testosterone seriously, you will ultimately hurt your overall growth and development.
Top Ways To Increase Your Testosterone Naturally
Let’s take a look at some of the top ways to increase your testosterone naturally so you see the best gains. With the right approach and at least knowing what to look for in terms of increasing testosterone and those vital T levels, it can go a long way in your desired goals for muscle growth and overall gains.
1. Reduce estrogen levels with fiber
If you want to produce more testosterone then obviously you’re going to want to lower the other hormone that hampers it’s production: estrogen. Lowering estrogen levels are a major ingredient to increasing testosterone. Increased estrogen can make you weak and keep body fat on your physique. One great and easy way to lower estrogen is by consuming foods high in fiber such as beans and vegetables. By doing so the body can flush out estrogen producing agents leaving room for testosterone to increase (1).
2. Get rid of body fat with HIIT cardio
Having excess body fat means your body is holding onto more estrogen. As such, diet is going to be the first line of defense. After that, exercise is going to be required. Besides lifting heavy weight which naturally produces testosterone, doing HIIT cardio is going to do a number of things for your physique. For one it’s going to eat away at body fat. It’s also going to increase testosterone by putting the body under stress which is a natural reaction to pushing yourself hard (2).
3. Eat healthy fats
Another great way to increase testosterone with nutrition is by eating healthy fats. A huge mistake that many people seem to make is restricting their fat intake. While this may be great in terms of consuming certain saturated fats, avoiding unsaturated healthy fats can spell your doom. Foods with healthy fats are loaded with testosterone producing ingredients that can make growing muscle a breeze. Try eating avocados, nuts, and salmon to get a great boost in testosterone.
4. Consume more zinc
Last, and perhaps the most under utilized method of increasing testosterone in the body naturally is by consuming zinc. Whether it’s through foods like oysters or a supplement of some kind, getting zinc into your body will ensure the production of testosterone. To go more in depth, zinc helps your body stop converting muscle building testosterone into estrogen, a common issue with men of a more advanced age. Keep your zinc levels up and watch your body turn from soft and weak to hard and strong (3).
5. Get The Right Strength Training Workouts
Focusing on the right strength training workouts can also increase testosterone naturally. Great strength training exercises to focus on are the squat, deadlift, bench press, push-up, and pressing movements, all of which use multiple muscle groups, increase strength, and require power to perform. With the right approach to this you can see great gains to your physique and also your desire to increase testosterone naturally.
6. Consider Supplements
Supplements are always helpful if they come from a reputable company. Being able to have a product that can work for your benefit while also being clean and effective is your number one priority. And with companies now knowing that people are only looking for the best, it is absolutely possible.
A testosterone booster is a common supplement to take that can work to increase your T levels while providing for the benefits of optimal testosterone levels. Since this is affecting your health and performance, it is important the ingredients are effective, but also sourced in a natural way.
Check out our list of the Best Testosterone Boosters for more T boosting products!
Wrap Up
Increasing testosterone naturally is important and you shouldn’t use PEDs and other drugs to do so. Having negative effects on your health can hurt you in the long run and you should absolutely not put yourself at risk when it can be done naturally. Knowing the best ways to go about this can put you at an advantage when looking to make this happen and with the right process in mind, you can take your health and performance as seriously as possible.
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
Oliwenstein, L. (2004). “USC cancer researchers report fiber-estrogen link”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
How To Perform Incline Skullcrushers For Enormous Triceps Growth
Get the most out of your triceps workouts with incline skullcrushers.
So many of us want to build our triceps and see the best results, but so many of us are missing exercises like incline skullcrushers in our routine. Building your triceps takes time and knowing the right exercises to do that with can make or break our gains for the better. But building triceps also takes a well-rounded routine, especially on those push days, and having the right exercises into your routine to actually see great results.
Strong triceps often are overlooked but what people don’t understand is that triceps work to structure that horseshoe shape look of the entire arm. Big biceps only go so far because it takes strong triceps to work in tandem with it. Plus, an exercise like incline skullcrushers can isolate out your triceps in order to enhance pushing movements both for functional and sport specific ones.
Let’s take a look at incline skullcrushers and see what makes this exercise so great. From what this exercise is, to what muscles get worked, the great benefits around this exercise, and how best to perform it, this guide will give you all that information you need most to add this to your routine. Plus, knowing some exercise alternatives and what exercises pair well with this can only add to your overall routine.
What Are Incline Skullcrushers?
Incline skullcrushers are a great variation of the traditional triceps skullcrusher exercise that works to improve strength and size, while also toning and sculpting, of your triceps. An effective pushing exercise, this lift requires a barbell and works to isolate your triceps for the best results.
Much of this movement is the same as a traditional skullcrusher, except instead of lying down, you are at an incline, giving the muscle a bit different of a movement. It is important with this lift to keep your elbows in and avoid flaring while also staying controlled to not make any movements that can cause unwanted injury or pain.
Related: Eight Best Dumbbell Exercises for Your Triceps
Muscles Worked
As an isolation exercise, this lift works your triceps and can enhance the pushing ability while also aiding in overall strength and size. Plus, it will work for better toning and sculpting as you seek that horseshoe shape. While there are some other muscles worked, like your core for stability, this is mainly a triceps isolation exercise.
Benefits Of Incline Skullcrushers
When looking to perform this exercise, knowing the benefits will better help you perform it and see results. We all want to know that our workouts are working for us and not against us, and with the benefits of this exercise being something great, it is absolutely understandable that we want nothing but the best when it comes to incline skullcrushers.
Benefits of incline skullcrushers include:
Bigger, stronger triceps: By isolating your triceps and working for better strength gains, you will find bigger and stronger triceps waiting for you once you take your shirt off.
Enhanced arm aesthetic: Not only will you see gains to your triceps, but also your overall arm aesthetic as bigger and stronger triceps can make those arms pop.
Joint strength: While this can be tough on the joints for some, when done correctly it can actually help strengthen those joints for the better.
Great variation: What you will find is a nice variation to the traditional skullcrusher exercise perfect for seeing those gains you want most while adding variety to your workout.
How To Perform It
Knowing how to perform an exercise can set you up better so you actually reap the above benefits. With the right approach and knowing exactly how to do it, you will find that an exercise worth your time can greatly enhance all your gains. And with proper technique, you avoid any unwanted injury and pain.
Here are the steps to performing incline skullcrushers:
Set your bench to an incline and lay down comfortably.
Grab the bar at around shoulder-width apart and extend your arms straight up with your palms facing the ground. Keep your elbows close to your body and your core tight.
When ready, gently lower the bar towards your head and stop just as the bar is around your forehead level.
In a controlled motion, bring the bar back to the starting position.
Repeat for your desired number of sets and reps.
Best Incline Skullcrushers Alternatives For Continued Triceps Growth
When it comes to a well-rounded workout, you want to look for those exercises that can greatly enhance your gains. However, certain alternatives can add nice variety to your workouts so you only see the best growth possible.
Incline variations include exercises like:
Cable Triceps Extensions
Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Kettlebell Floor Skullcrushers
Related: 5 Exercises To Build Horseshoe Triceps
Best Exercises To Pair This Exercise With
To add onto variations and variety in your workout, it is also important to realize that there are other great exercises that can pair well with incline skullcrushers to maximize your gains. What you will find is a great way to work out while also building muscles often forgotten or not given as much love. Great exercises to pair with incline skullcrushers are:
What you will find is that you are either working muscles with a similar pushing movement, or working to enhance your physique by working muscles that your triceps help enhance.
Wrap Up
Incline skullcrushers are a great way to see effective gains when looking to isolate out your triceps. Often times our triceps don’t get as much love and that is a shame, for they work hard to enhance our pushing movements and aid in our overall aesthetic. But with the right approach to building our triceps, we will see better gains and can work to build muscle so our massive physiques show. Give incline skullcrushers a try, add them to routine, and boost triceps growth so you see the best gains possible.
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
How The Reverse Grip Row Builds Bigger Backs and Bis
Row your way to a bigger, stronger back.
Building our backs may seem challenging but it is quite the opposite with exercises like the reverse grip row. Working with those top exercises to build muscle and improve other areas of our gains can make those back building days just a touch easier, especially as you look to improve your overall gains. A bigger and stronger back goes way beyond simply aesthetic.
A muscular back does look good, don’t get us wrong, however, working with a stronger back improves posture and stabilization as you look to perform more efficient functional movements and more powerful sport specific ones. With an effective exercise like the reverse grip row, these can be accomplished in no time.
Let’s take a look at the reverse grip row and see what makes this exercise so great. From what it is, to muscles worked, the great benefits of it, and how best to perform it, this guide will set you up so you can put this into any routine you have. Plus, we will offer up some alternatives and good exercises to pair with to make your entire workout experience with the reverse grip row worth it.
What Is The Reverse Grip Row?
The reverse grip row was made popular by legendary bodybuilder, Dorian Yates, and is often referred to as the Yates Row for this reason. A great strength building exercise using the barbell, this row is typically used for heavy training in order to build back strength, among other muscle groups. It is effective for building both strength and size, while also enhancing those pulling movements, since your lats are crucial muscles used for pulling. This will also enhance power and stability given the nature of this movement.
Related: The Ultimate At-Home Barbell Workouts
Muscles Worked
For this exercise, you will mainly feel your lats and middle back muscles get work done, as this is an effective back builder. However, your biceps and shoulders do feel a burn given the nature of the pulling movement. While shoulders are a “push” muscle, you will still find that these are necessary for added stability and to assist with the overall movement. Your core will see great work done as well given the nature of stabilizing and really feeling grounded and you lift big weight.
Benefits Of The Reverse Grip Row
The benefits of the reverse grip row are great and should reflect what you are looking for if you choose to put this exercise into your routine. It may seem easy to say that this exercise simply builds muscle and call it day. But Dorian Yates used this exercise to continue a dominant bodybuilding career so there must be something up with reverse grip rows.
Benefits of the reverse grip row include:
Works those upper body muscles: By working your lats and biceps, you get a well-rounded exercise to build upper body muscles while also looking enhance overall strength and size.
Build stability: Strengthening your core and working to improve the position of your spine will enhance stability for those more functional movements, as well as any sport specific needs when it comes to other workouts.
Can lift more weight: Using the barbell can allow you to pack on weight so you lift more and see bigger gains to muscle hypertrophy, making this exercise totally worth it.
Offer interesting row variation: This offers a good variation to the row that actually works to build your back more and challenge your biceps in a different, more effective way.
Related: Back At It: Top 3 Back Exercises For Beginners
How To Perform It
Knowing how best to perform this exercise will allow you the benefit of doing so safely while lifting tons of weight. This ensures no unwanted soreness or injury takes you out of the gym. Technique is something real lifters take seriously, but for those who just show up, pack on weight, and start lifting, this can be a disaster if not done correctly.
Here are the steps for performing the reverse grip row:
Stand tall while holding the barbell with your palms facing up.
Bending slightly at the knees, engage your core and keep your back straight. Your arms will be perpendicular to the ground thus making this your starting position.
When ready, lift the barbell by keeping your elbows close to your body as you lift. At the top, you can give your back muscles a squeeze to get the most out of this.
Lower back down to the starting position in a controlled motion while still keeping your core tight and your back neutral.
Repeat for your desired number of sets and reps.
Other Back Exercises To Pair With
As a part of a great back building routine, it is important to know what to look for in order to round out a great workout. Knowing what exercises work best to pair with this can enhance your workouts and take them to the next level as you look to see the best gains possible. Other top back building exercises to pair with the reverse grip row include:
While there are plenty of other exercises, both back-oriented and not, to pair with this exercise, we wanted to share a few to get you started. The more you train with the reverse grip row, the more comfortable you will feel as you start branching out into other areas of back building exercises.
Wrap Up
The reverse grip row is a great back building exercise to enhance your gains so you see the best results possible. As an effective way to build strength and size, while also working to get the most out of working other muscles aside from your lats, this exercise is one to give you the best chance at seeing those results you want most. Dorian Yates became a bodybuilding legend because of his work ethic and this exercise, also known as the Yates Row, is just one of many reasons why. Try this exercise today and see what it can do for your back building 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
Build Sleeve Ripping Triceps With This Crazy Arm Workout
Build those ripped tris with this workout.
Biceps and triceps are two sides of the same coin and yet tris don’t get the same love as the bis, but this triceps workout can change that. Generally, the muscles which can’t be seen in the mirror directly like the tris, back, rear delts, hams, and calves don’t get the same treatment as their counterparts. We love to show off our muscles and if we can’t see them then we start to think others won’t either. But this is why these are the weak muscle group for most people. They just don’t get that much love.
Triceps consist of three heads and a great pair of tris should look like a horse kicked you in the back of your arm. Muscular tris can make your arms look significantly bigger as they add symmetry and size. Plus, they can help give your biceps shape so you really add a well-rounded look of symmetry, size, and shape to your biceps’ aesthetic.
You’ll have to hit your tris from all the three angles to train them effectively. The perfect triceps workout is a blend of compound and isolation exercises, plus resistance and bodyweight exercises. What you will find by doing this is that your workouts will never suffer because you will have so much diversity in your routine. With plenty of exercises, you won’t feel so bogged down and won’t suffer from any of those unwanted plateaus either.
We’ll be starting this workout with isolation exercises to exhaust our tris at the beginning of the workout, so we don’t have to lift heavier weights later in the compound exercises. We’ll be using a lot of variety in this workout to completely annihilate your triceps so you see those desired results to strength, size, and symmetry. Let’s jump into this triceps workout so you can get the most out of your arm day routine.
Sleeve Ripping Triceps Workout
This great sleeve ripping triceps workout will make you buy a new shirt every time you flex. Those bulging tris can add to any aesthetic and make your arms look absolutely massive. With the right approach to lifting and working your triceps, not only will your biceps benefit, but your overall physique will as well.
Exercises
Sets
Reps
SUPERSET
Cable Triceps Pushdown
3
30, 20, 10 (descending)
Elastic Band Triceps Pushdown
3
10, 20, 30 (ascending)
END SUPERSET
Incline Bench Dumbbell Skullcrushers
4
30, 25, 20 followed by 10 reps drop set
Dumbbell Kickbacks
3
20
Smith Machine Close-Grip Bench Press
3
20, 15, 10 (descending)
SUPERSET
Dips
3
Until Failure
Diamond Push-Ups
3
Until Failure
END SUPERSET
Exercise #1 and #2 (Superset) – Cable Triceps Pushdown & Elastic Band Triceps Pushdown
The first exercise of this workout should completely burn out your tris. Perform these exercises with a strict form. Stand straight, don’t lean over the bar or the bands, lock your elbows at your sides, and bring your hands over your elbows at the top of the movement.
Related: Eight Best Dumbbell Exercises For Your Triceps
In the elastic band triceps pushdowns, hang the bands around the cable pulley machine so the handles or the ends of the bands are at your chest level. In the lower reps set, increase the resistance on the bands by grabbing them higher and reduce the resistance by holding it by its ends.
Exercise #3 – Incline Bench Dumbbell Skullcrushers
The last set of this exercise is a drop-set. After completing the 20 reps, increase the weights by at least 50% and complete the remaining 10 reps. In this workout, we use many advanced training techniques to ignite new gains in our tris.
Hold a dumbbell in each hand and lock your elbows over your forehead where they are perpendicular to the floor. Hold the dumbbells with a hammer grip and bring them close to your shoulders at the bottom of the movement. Rotate your wrists to a dumbbell chest press position at the top of the movement and contract your triceps.
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Exercise #4 – Dumbbell Kickbacks
In this exercise, we’ll be using the rest-pause technique. After you’re done performing the 20 reps on an arm, take a five-second rest and then do more reps on the same arm until you hit failure.
Throughout this workout, focus on squeezing your tris with every rep and maintain a mind-muscle connection. Don’t just go through the motions. By the end of this workout, your triceps should be filled with blood and lactic acid and asking for mercy.
Related: 5 Exercises To Build Horseshoe Triceps
Exercise #5 – Smith Machine Close-Grip Bench Press
We prefer the smith machine close grip bench presses over the barbell presses because it adds a lot more stability, reduces the stress from the wrists, and adds more tension on the tris while limiting the pec recruitment.
In the intraset stretching sets, hold the bar at the bottom of the movement over your chest for 10 seconds after completing the aforementioned reps. Without racking the weights do more reps until you reach failure.
Exercise #6 and #7 (Superset) – Dips & Diamond Push-Ups
We’ll end this workout with bodyweight exercises done to failure. If you still have some gas left in the tank, feel free to add resistance. You could also perform this superset using the blood flow restriction technique (BFR) by tying elastic bands around your arms.
Perform the dips on parallel bars while keeping an upright stance. Don’t lean forward as it will recruit your chest. In the diamond pushups, form a triangle with your hands under your chest, so your thumbs and index fingers are touching each other and forming a triangle.
Wrap Up
The right triceps workout will enhance your goals for the better and give you that bulging aesthetic you want most. A great combination of compound and isolation exercises, what you will find is variety in your workout while also feeling like you are accomplishing what you want. Be prepared to buy a couple of new shirts for this triceps workout is one to rip the sleeves right off. You will love the way you look and the way you feel with this amazing triceps workout.
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
Best 4 Kettlebell Exercises To Boost Fat Loss & Shred Down
Work to lose fat with these top kettlebell exercises.
Working with kettlebells allows us the opportunity to see great gains when it comes to those effective kettlebell exercises. As a worthwhile fitness tools to have in our routine, the ability to increase strength, enhance stability, and see full body progress is important. However, with kettlebells, the ability to tackle intense workouts can lead to fat loss and help us as we seek to shred down.
Combining strength training with higher intensity work is a great way to burn fat for it allows us to put on muscle, shed calories, and change our body composition for the better. Often times, equipment like dumbbells and barbells can seem challenging to use, especially with higher intensity work. But what you will find with kettlebells are easy to hold options that work effectively so you can tackle those fat loss gains with ease.
We’ll show you some top kettlebell exercises to burn fat and shred down as you seek that desired physique. Kettlebells are great fitness tools to enhance your workouts and with the right kettlebell product, you can achieve these goals with no problem.
Benefits Of Kettlebells
Kettlebells offer great benefits and can work to shape your routine for the better. With an influence on training and performance, knowing the benefits will make you want to put kettlebell exercises into your routine.
Benefits of kettlebells include:
Full body workout: Kettlebells target many muscle groups and increase strength, endurance, and flexibility to provide for a full body workout to save you time and get the most out each session (1).
Promote strength & power: Improved power output at an intense pace for increased lean muscle mass will allow gains for other powerful movements for either sport specific or functional movements (2).
Improved balance, stability, & coordination: Enhance mind-muscle connection and work to improve technique and form so you stay more balanced and stable and keep your body working as one unit.
Burn fat and tone: Easy to use and functional pieces of equipment allow us to burn fat and tone our physiques with things like HIIT.
Best 4 Kettlebell Exercises For Burning Fat
Let’s take a look at 4 fat burning exercises that can work to shed calories, tone us out, and aid in that desired physique. Adding these to our routine can work to enhance any training session for that extra layer of fat burn.
1. Kettlebell Squat & Press
What you will find with the kettlebell squat and press is an exercise that works to target your lower body and upper body. The squat portion allows for your legs to get some work done and the press will increase strength and stability in those shoulders.
How To: With your feet about hip-width apart, hold the kettlebell firm and bend down into a squat. Once you reach your max range of motion, drive up from the squat and push the kettlebell overhead into a press. In a controlled motion, lower the kettlebell and repeat for your desired number of sets and reps.
2. Kettlebell Swings
This compound movement offers a total body workout to increase strength and size while also getting your heart rate up. An intense movement, this is a nice fat burning exercise and fits well into any HIIT training routine.
How To: Stand with your feet shoulder width apart and let the kettlebell hang with your arms extended down. Starting in a semi squat position, keep your core tight and move the kettlebell through your legs to around chest level. Continue this movement at a good pace for your desired number of sets and reps.
3. Kettlebell High Pull
The kettlebell high pull is a good exercise to improve strength and power and the nature of the movement at a faster pace will get your heart rate going so you burn some calories. With a similar movement to kettlebell swings, you will see the connection if both are in your routine.
How To: Hold the kettlebell in front of you and with a neutral spine and tight core, swing the kettlebell through your legs, similar to kettlebell swings, but once at the top, give it a pull up towards your shoulders. Keep up this movement for your desired number of sets and reps.
4. Kettlebell Goblet Lunges
Kettlebell goblet lunges are great for evening out your lower body and the continuous movement makes this efficient at burning calories. For your lower body routines, this is definitely one to consider.
How To: Hold the kettlebell with both hands under your chin. Your feet will be together and you will engage your core. Step one foot out in front of the other and bend at the knee. Step that leg back and repeat with the other. Continue switching legs for your desired number of sets and reps.
Why Kettlebells Are Great Workout Tools
Kettlebells are great workout tools because they are easy to use. The handle and design of a kettlebell allows you to hold and move with any workout. Anything that can be cumbersome to move with just won’t cut it so having a quality piece of fitness equipment is exactly what you need to see the best gains.
Also, kettlebells come in many different weights which allow you to change as you increase strength and build more muscle. The downside to kettlebells is that in order to have different weight options you need to own a variety of kettlebells which can just add up. However, some companies are creating adjustable kettlebells, similar to adjustable dumbbells, to alleviate the hassle of paying for more kettlebells and taking up space.
Check out our list of the Best Kettlebells for more great fitness products!
Wrap Up
Kettlebells are great pieces of fitness equipment and can work to burn fat so you see great results to your physique. As convenient and versatile pieces of equipment, you will find that kettlebells will help you move with ease and work to capitalize on those goals as effectively as possible. Give yourself the benefit of a great fat burning workout with kettlebells today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
3 Lost Exercises Of The Golden Era That Build Guaranteed Champions
Gone, but not forgotten.
In our current day and age, a common train of thought is that newer is always better. In a fast-moving world of science and technology, 1 year is a decade, and 50 years is an ice age. But even though smith machines and state of the art ellipticals are definitely great tools in our arsenal. There’s something to be said about old school creativity.
Pioneers of yesteryear had to find a way to look superhuman by very simple means, and even fewer resources. Those old school bodybuilder and strongman exercises have seemed to have fallen out of view and out desire to have the latest smart technology has clouded our judgement. We can’t blame ourselves. Fitness tech is a booming industry and if it gets more people to work out then let’s keep thinking of these new ideas.
But for those of us looking to stick to the basics and get back to those golden era physiques, it is time to revive some of these lost exercises. Let’s take a look at 3 lost exercises from the golden era that certainly helped build muscle, create monster aesthetics, and guarantee a top spot on the podium.
3 Lost Exercises From The Golden Era
These three exercises are great for putting in your routine. You can still play around with all your machines and smart stuff, but a few of these basic exercises can enhance growth and give you a physique you want to see most.
1. Pinch Grip Deadlift
Created by 1950’s Mr. Olympia winner Steve Reeves, this is the exercise he credits to widening his already wood barrel chest. The pinch grip deadlift is a great way to incorporate back, legs, and grip strength into your arsenal. Essentially, this lift is performing the deadlift but instead of holding the barbell, like normal, you hold the plates to perform the movement.
What you will find with this movement is full body engagement with a target on your upper back while also increasing range of motion, hip mobility, and your overall deadlift form.
How To: Place plates at each end of the barbell and grasp the rim of the plates. Bend at the knees, lowering the hips, and when ready, pull the weight until you stand up straight. After a short pause, return the weight to the ground by bending at the waist and knees.
2. The Spider Curls
The first ever Mr. Olympia Larry Scott loved this exercise because it helped him to further develop already big biceps as spider curls improve inside and outside of the biceps. A great isolation exercise, this will work your biceps and forearms to really increase strength and size. This is also a great exercise to perform at the end of your workouts when your muscles have hit a little fatigue and you wish to challenge them further.
What you will find with spider curls are an increase in muscle growth and better range of motion to build as much muscle as possible. Also, as an isolation exercise, these work to build symmetry to even out strength and size and aid in your overall physique.
How To: Lay on a bench at around 45-degrees with your stomach pressed on the back rest. With a dumbbell in each hand, curl the weight towards your shoulders and give a good squeeze at the top. Lower back to the starting position in a controlled motion and repeat.
3. The Double Barbell Press
One barbell isn’t enough. This exercise was first thought of by two-time Mr. Universe Reg Parker. Famous for experimenting with balance and technique, Parker developed an exercise that develops the shoulders, triceps, and pecs while improving balance and concentration at the same time.
What you will find aside from strength and muscle growth are balance and concentration, as mentioned above, as well as stability, really working to stabilize a load and use proper technique to engrain that movement into your memory.
How To: Lay with your back on a flat bench. Place your feet about shoulder width apart. Get two spotters to hand you both barbells at the same time. Press both barbells straight up in the air without losing form. If you perform this exercise improperly or with too much weight, you have a great chance of injury due to wide range of weight distribution. Start off slow and concentrate on perfect form.
Why Try New Exercises
Trying new exercises is important because your body does get used to the same movements every now and again. That is why pros will switch up their routines. If you continue to do the same exercises, without increasing in weight at that, you will find that you plateau more often and growth is severely stunted.
A training plateau is when your training stalls and there isn’t much progress to be made. Eventually your muscles get used to the same movements and you won’t see that progress you want most. To avoid training plateaus, you can perform accessory work like drop sets and supersets, both of which can really challenge your muscles and give you the best chance at growth. However, looking to those old school pros to see how they did it will also eliminate any fear of a plateau occurring.
Giving these old school exercises a try will allow you to experiment with those golden era movements that once produced champions while also allowing your body the ability to try something new to challenge your muscles. So, while sticking to the same thing is comfortable, the only way to see real gains is to be uncomfortable.
Wrap Up
There you have it. Three exercises you’re not doing that the golden era champions of bodybuilding gave you for free. Take advantage of their blood, sweat, and tears by adding these to your arsenal and step on stage with a modern yet classic physique. You won’t be disappointed with the results and you will see serious 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
Best CBD Roll-On Supplements For Recovery & Relief
CBD roll-on supplements for bodybuilding and their effects on muscle inflammation and recovery.
For many athletes in bodybuilding and strength sports, CBD has continued to be a vital supplement to aid with recovery, sleep and overall muscle inflammation support. With many forms of applications, we may neglect the fact that a CBD roll-on supplement can work for targeted relief better than most. The CBD market is growing more and more saturated with companies and products every day.
While this may seem daunting, for the choices are endless, it is actually a massive pro for consumers. The more products out there, the better our chances are in finding a quality supplement. Despite the high price of some brands, there are reputable companies creating and producing high-quality and premium products that won’t break the bank.
CBD forms and applications are most common in tinctures, gummies or other edibles, vapes, or creams and other topicals. While each has their own benefit, and ultimately it comes down to your preference, for those seeking targeted relief and fast acting support, a topical application is the best route. Massaging gently into the affected areas allows for that fast-acting relief as you kickstart those recovery goals. As for roll-on supplements, the ability to easily apply to your muscles makes this a great choice.
Let’s take a look at CBD and what makes a roll-on supplement a great choice. Knowing the benefits and what you will get out of these supplements will make your decision easier as you look to invest in your overall recovery.
What Is CBD & Benefits Of It?
Cannabidiol (CBD) is a phytocannabinoid found in the cannabis plant, however, it does not give you that high-inducing effect most often associated with cannabis. It reacts with the endocannabinoid system, which is important for bodily homeostasis and the maintenance of a stable biological environment with internal and external factors. This system plays a role with things like sleep, mood, appetite, immunity, and soreness relief, among others.
The benefits of CBD tend to mirror the role of the endocannabinoid system, meaning it can positively affect your immune system, promote healthy skin, and assist with cognitive function by working to relieve anxiety and depression (1,2).
As athletes looking to recover better, CBD can relieve muscle soreness and inflammation to assist with overall better muscle recovery. By impacting certain receptors, an athlete will find reduced inflammation and better post-workout recovery (3,4).
On top of the physical relief, CBD can promote better sleep and we as athletes know that sleep is when much of our recovery happens. With improved sleep, we build muscle and allow our muscles to heal for better bounce back and more time in the gym.
What Exactly Is A CBD Roll-On Strick?
A CBD roll-on stick is a topical application that has a revolving massaging head that can be easily moved around the affected sore area. It works to provide mess-free support and relief so you don’t have to deal with the hassle of unwanted clean-up.
Related: Top CBD Workout Products For Ache-Free Gains & Recovery
How A Roll-On CBD Supplement Helps With Recovery
A roll-on CBD supplement will allow you the ability to apply CBD in topical form to the affected area or areas while keeping it mess-free. Athletes enjoy using CBD topicals in general for this allows for extra focus and attention paid to those sore muscles. By needing to work the cream into the muscle, you take the time to actually massage and work that muscle to alleviate any soreness. Plus, many of these topicals allow for fast acting relief given the strength of their formula.
For many roll-on products, a massaging roller ball allows for targeted application and the versatility of nice movement around that sore muscle. An often overlooked benefit of CBD roll-ons are that they are mess free. Typically, with a cream, you need to rub it on your hands to then apply to the affected muscle. Sure, you can wipe your hands dry but then you still have that slippery and sticky feel even after washing.
A roll-on alleviates this by keeping your hands clean and offering up the right pressure with the roller ball. This may seem silly, but sometimes it’s the little things that go a long way.
In short, benefits of a CBD roll-on stick include:
Easy application
Relief from muscle soreness and discomfort
Powerful formula
No clean-up
Easy to use and convenient to carry
Are CBD Roll-Ons Safe?
CBD roll-on supplements are safe for use but it’s always important to read the label to make sure it fits with your health needs and lifestyle. All you are doing with a CBD roll-on is gently massaging the formula onto the skin and into the muscle for the best relief.
Can You Fail A Drug Test While Using A CBD Roll-On?
If your CBD is coming from a reputable company, then you will not fail a drug test. Pure CBD and those brands producing those top of the line products ensure you can use this supplement without testing positive.
Related: Best CBD For Muscle & Joint Recovery After A Workout
So, Are CBD Roll-On Supplements Actually Worth It?
Absolutely. For those athletes looking for ease and convenience with their CBD supplement, look no further than a roll-on. Keep this product in your gym bag, at the office, or in your home for easy access and apply to the spot as many times as recommended. With fast-acting and targeted relief, this is worth it for those recovery goals.
And for those concerned about price, it is possible to find a quality supplement without totally breaking the bank. Despite the saturation in this industry, there are companies out there seeking to produce high-quality yet cost effective supplement so athletes everywhere can thrive.
How We Choose The Best Roll-On Stick
When looking at a CBD roll-on stick, we focus on a few factors including:
Formula: The formula should include effective ingredients and a powerful results with the right amount of CBD.
Size: Your roll-on stick should last you a long time while also being easy to carry
Brand: You want a company that is working for you and that is creating reputable products.
Featured CBD Roll-On
We wanted to share a premium CBD roll-on supplement designed to increase muscle recovery and help you repair overall. The right ingredients packed into a powerful formula with easy application allow for an effective supplement as you look to improve your performance and overall health.
Level Select CBD Level 3 Sports Roll-On
Level Select CBD Level 3 Sports Roll-On is a high concentration CBD massaging roller supplement with 1,800mg of high-quality CBD for those muscle soreness needs.
Level 3 Sports Roll-On is a new and improved CBD topical designed with their highest concentration of 1,800mg for maximum strength. The massaging roller ball allows for targeted application and relief of this mess-free and fast-absorbing formula. A cooling mint scent is a nice addition, and this is perfect for those on-the-go needs from home, the office, or a competition.
Price: $49.99
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
CBD supplements are growing in popularity more and more by the day and roll-on supplements are up there with the best of them. Working for targeted relief and giving you the best benefit when it comes to soreness relief and overall recovery, this mess-free application will enhance recovery and keep you in the gym. More time in the gym simply means more gains. With an effective CBD roll-on supplement, all those recovery goals can be achieved and with no hassle or stress to you at all.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Level Select and Envato
References
Nichols, J.; et al. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Skelley, J.; et al. (2020). “Use of cannabidiol in anxiety and anxiety-related disorders”. (source)
Argueta, D.; et al. (2020). “A Balanced Approach for Cannabidiol Use in Chronic Pain”. (source)
Rojas-Valverde, D. (2021). “Potential Role of Cannabidiol on Sports Recovery: A Narrative Review”. (source)
Best 3 Exercises To Use Weightlifting Shoes For Support & Stability
Use weightlifting shoes to boost these exercises.
Many of us lifters use weightlifting shoes as important fitness accessories to aid in overall support and big lifts. What you might find are improved gains when you decide to use weightlifting shoes in your routine.
There are some exercises that do require weightlifting shoes for you need the right support and stability when increasing power and explosivity. Knowing which ones can make all the difference in the world as you look to improve your gains.
Let’s take a look at some great exercises and see what weightlifting shoes can do for you. By working to build better support and aid in those strength building goals, a great pair of weightlifting shoes can be a game changer for you and your workouts.
Benefits Of Weightlifting Shoes
For those wondering what weightlifting shoes can actually do for you, look no further than below. Fitness equipment like weightlifting shoes are designed to improve all areas of your training and performance so you see the best results. By putting an emphasis on the right equipment, you can better tackle any of those goals.
Related: How Lifting Shoes Can Improve Your Squat
Benefits of weightlifting shoes include:
Better support: Support the foot and ankle during big lifts by providing better grip on the floor.
Increase ankle support: A snug fit around the ankle will improve mobility and not put you in a vulnerable position.
Raise your heel: A raised heel will work to improve flexibility and mobility while also ensuring comfort for those lifts.
Ensure safety: You will find that with the support and overall fit, you will feel more safe when lifting big weight.
Best Exercises To Use Weightlifting Shoes
These exercises below are great strength builders and can aid in training and performance. Using weightlifting shoes during these exercises is what you need to see the best results.
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Squats
The squat is a staple exercise for many athletes for it will enhance lower body growth for the best gains. This is certainly one of those exercises to promote muscle while also working to improve power and explosivity. Plus, you build stability and balance for other big lifts and movements.
Weightlifting shoes will give you a sturdy and stable feel on the ground, especially when you are under so much weight.
Squats Benefits
Increase lower body strength: Work your quads, glutes, and hamstrings for better strength, stability, and certain sport specific and functional movements.
Better power: The nature of this movement requires the best for power and explosivity and will promote both as you look to optimize performance.
How To Do Squats
Place the barbell on your traps and shoulders with your feet shoulder width apart. With a tight core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once at the bottom, drive through your feet to return back to your starting standing position.
Push Press
The push press is a great muscle builder that requires proper form and real stability in order to lift the weight overhead. You will find great benefits to power and speed, as well as muscle growth with this movement. The nice part about this exercise is that it works not only your upper body, but lower body as well.
Using weightlifting shoes will give you the support you need to really drive through your legs as you get that weight overhead to complete the movement.
Push Press Benefits
Lower body development: Increase lower body strength and development by generating the right amount of power to lift the weight.
Overhead strength and stability: Enhance overhead strength and stability to support an increased load when lifting overhead.
How To Do The Push Press
Set the barbell on the front of your shoulders with a relaxed grip and engaged core. Your feet will be about hip-width apart. When lowering, squat about a quarter of the way down and then drive through your feet, pushing that weight overhead. Lock out your arms as your heels hit the ground. Lower the bar to the starting position and repeat for your desired number of sets and reps.
Snatch
Another great exercise to work your upper and lower body, what you will find with the snatch is more power and explosivity while also building muscle. Great for powerlifters, strongmen, and Olympia lifters, this lift requires good technique, but is a game changer once that is nailed down.
Given the explosive movement of this exercise, it is important to note that weightlifting shoes will give you grip to the floor and support of your ankle and foot so you can fully commit to this exercise without fear of injury.
Snatch Benefits
Improved power: Work to build better power output with this explosive movement as you produce more force as well.
Better core support: With this movement, it is important to have your core engaged so working to keep that engagement and overall support will aid in your lift and core stability.
How To Do The Snatch
Set your bar up with your feet about shoulder width apart. Your hips will be lowered and your arms fully extended. Drive through your feet as you pull the bar to your hips, keeping your chest up and core tight. As you turn the bar over, explode up until your arms are extended overhead. To catch the bar, bend your knees, tighten your core, and keep those elbows locked for a stable landing. To complete, stand with your arms still overhead.
Top Weightlifting Shoes For Training & Performance
We wanted to share a great weightlifting shoe option so you can feel comfortable with your purchase. Finding the right equipment can be challenging but it isn’t impossible. With an emphasis on the best products out there, you can find a quality shoe without totally breaking the bank.
Reebok Legacy Lifter Li Cross Trainer
Reebok Legacy Lifter Li Cross Trainer is a great lifting shoe to provide support for your ankles and low back. Good sizing and a snug fit ensures comfort and versatility.
Reebok Legacy Lifter Li Cross Trainer is a great overall weightlifting shoe for whatever workout comes your way. The bold new design includes a textile upper for consistent and comfortable air flow to avoid overheating and provide the best feel. The lockdown straps provide for a good all-around fit to match your desired adjustability and the raised heel offers maximum stability. With natural contours, this shoes fits you just right for support and max power with the best position.
Price: $119.73-$416.00
Check out our list of the Best Weightlifting Shoes for more great lifting products!
Wrap Up
Weightlifting shoes can be of great help as you look to lift big weight. With the right approach to all things gains, you will find that lifting accessories and apparel, like weightlifting shoes, are exactly what you need when looking to build muscle, improve mobility, and optimize performance. Try lifting shoes with these exercises above and watch your results take off as you set yourself up for better success.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Del Vecchio, L.; et al. (2018). “The health and performance benefits of the squat, deadlift, and bench press”. (source)
Lake, J.; et al. (2014). “Power and Impulse Applied During Push Press Exercise”. (source)
DeWeese, B.; et al. (2012). “The Clean Pull and Snatch Pull”. (source)
Kettlebells Vs. Dumbbells: Benefits, Differences & More
Get the most out of this kettlebells vs. dumbbells debate!
Exploring kettlebells vs. dumbbells as we look to get the most out of our workouts is a worthwhile venture. Many of us may use both kettlebells and dumbbells to enhance our gains, but do we really know the differences and what lies under the kettlebells vs. dumbbells debate? What you will find when using both of these pieces of fitness equipment are they will offer strength, can build muscle, and enhance some cardio needs as you see fit.
But when it comes to boosting all of our gains and seeing the most effective growth, we don’t just want to flounder around and make do with what we can. We want a targeted approach to all things gains and knowing whether to use a kettlebell, dumbbell, or any other piece of equipment can be a game changer. All in all, the right approach can increase training and performance for the best results.
Let’s jump into this and see why the kettlebells vs. dumbbells debate actually exists. Knowing what equipment to use can make or break those gains and you may be surprised once you change things up a bit. With so many options to choose from when deciding on fitness equipment, knowing what each can do will give you a better chance at seeing real success.
Kettlebells: What They Are, Benefits & More
Kettlebells are functional pieces of equipment designed to increase strength and power, and enhance cardio movements. Given the design and handle shape, a kettlebell is easy to use when it comes to higher intensity and more explosive movements. Great for a host of exercises, kettlebells can work for both compound and isolation exercises and will round out any well-structured training program. With a relaxed grip and the right size kettlebell, you will have game changing workouts.
Related: Best Kettlebell Exercises For A Massive Full Body Workout
Benefits of kettlebells include:
Full body workout: Targets many muscle groups and increases strength, endurance, and flexibility for compound movements (1).
Better strength & power: Improve power output for increased lean muscle mass and work on building the base for more explosive movements (2).
Improve balance, stability, & coordination: Enhance mind-muscle connection and improve technique and form to aid in stability and better balance, especially for those bigger lifts.
You will find kettlebells are more versatile and will promote strength and power by optimizing all your movements and giving you the most effective lifts as well.
Check out our list of the Best Kettlebells for more great strength building and endurance enhancing products!
Dumbbells: What They Are, Benefits & More
We all know what dumbbells can do and we use them potentially the most out of all our equipment. Dumbbells work really well for isolation exercises, although they can promote compound movements as well. What you will find with dumbbells is that you can substitute out a barbell exercise easily for a versatile variation that still promotes gains. Easy to grip and build grip strength, while working to build as much strength as possible, dumbbells are a great piece of fitness equipment to try.
Related: Best Dumbbell Exercises For Building Muscle & Toning
Benefits of dumbbells include:
Safe and effective exercise: Dumbbells ensure a safe and effective exercise by allowing you to maintain proper form without too much weight. You still need to focus on technique but these do offer a safe piece of equipment.
Perfect for muscle growth: Work to increase muscle growth by creating time under tension and adding nice resistance to your workouts (3).
Adjust for strength and symmetry: You can work one arm or one leg at a time and work to sculpt a symmetrical physique for all things gains (4).
For dumbbells, you will find these can greatly enhance compound and isolation movements and work to give you the best and most convenient gains possible.
Check out our list of the Best Dumbbells for more great muscle building and toning products!
Kettlebells Vs. Dumbbells: What Are The Differences?
There are plenty of similarities with kettlebells and dumbbells but the slight differences may impact you more than you think. It should be said that these can also be used interchangeably for a number of exercises and what you will target are grip and muscle engagement. Other than that, most of it is similar.
Kettlebells will give you an easy to grip piece of equipment perfect for versatile and functional movements that improve strength and power. Given the nature of a kettlebell design, this piece of equipment can be used for a variety of exercises used to give you the best benefits possible.
As for dumbbells, these are great for working to build muscle and enhance mind-muscle connection. While they are easy to grip, the nature of a dumbbell design makes it more difficult to perform some of those same movements as with kettlebells. Dumbbells will give you great gains to isolation exercises as you can target the muscle specifically, as well as gains to compound exercises since you can go higher in weight, however, keep it controlled as well.
The choice is up to you. Both kettlebells and dumbbells have the ability to increase your gains and allow for the best when it comes to building muscle and sculpting a physique. You need to know your goals and tailor your workouts and your equipment to that. At the end of the day, use both kettlebells and dumbbells in your routine for this will complete and round out a well-structured training plan perfect for gains. Plus, you won’t have to worry about answering the kettlebells vs. dumbbells debate.
Wrap Up
For our lifting goals, kettlebells vs. dumbbells may as well not exist. Both pieces of equipment are great for gains and can enhance our goals for the better. Whether you are looking to improve power, strength, explosivity, or endurance, both kettlebells and dumbbells can help with this one way or another. Give yourself the best chance at success and use both of these pieces of equipment, settling the kettlebells vs. dumbbells debate once and for all.
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
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Best Summer Shredding Tips To Get You Beach Body Ready
Get that beach bod ready with these summer shredding tips.
The summer months are around the corner and now it’s time to show off that beach body and these summer shredding tips can help. If you were someone who hibernated all winter and maybe let your diet slip, fear not. The top tips for shredding can get you back on track and seeing those gains you want most.
The winter months can be hard. Trekking through snow and cold temperatures to have to hit the gym. It feels like more of a process than actual enjoyment. And if you are someone who maybe slacked off a bit, what you will find is that you might not look as beach ready as you would like.
The top summer shredding tips on the other hand can get you looking and feeling great and without these tips, you may find yourself floundering through spring only to be dissatisfied come those sunshine summer months. Your shirt off can prove to everyone that you were willing to put in work and get that beach body ready for viewing.
Let’s jump into the top summer shredding tips so you can better prepare yourself for when you want to go shirtless. The right approach to making this happen can make your life a bit easier and allow for only the best gains to unfold.
Top Summer Shredding Tips
By following these tips, you will find you can better tackle those goals and allow yourself the ability to see great gains. While it may be challenging to stick to all of these all the time, know it is just until you see that summer shred and get that body beach ready.
Effective Workout Plan
You need to make sure your workout plan is working for you. This means a nice mix of strength training and high-intensity interval work to enhance both muscle building and cardio. What you will find is that by building effective muscle and working towards increasing high intensity intervals, you burn fat without suffering any muscle loss (1). With too much cardio, you start to diminish strength gains and ultimately will lose that definition you want most.
Healthy Diet
We know that healthy diet can mean a lot of different things for a lot of different people. But what we mean by this is to maximize protein and not sacrifice the other two macronutrients (2). At the end of the day, a well-balanced diet is imperative to a summer shred. If you restrict too many calories thinking you can starve yourself to a shred, it won’t work and you will not see gains.
Give Your Body Rest
Your body needs rest and it needs to recover overall as well. What you will find with better recovery is you will feel better and you will give your body the time it needs to recuperate and heal. By feeling better and more loose, you won’t be so tight and wound up so as to cause unwanted stress and you will move better in the gym, thus giving yourself a better workout.
STOP Tracking Your Weight
Tracking your weight will only lead to obsession. It is good to know how much you weigh. But when it comes to a summer shred, pay attention to how you look and feel as opposed to how much you weigh. Muscle weighs more than fat and sometimes it isn’t a question about losing weight, but instead about losing fat.
Use Supplements
Using supplements is absolutely key in a summer shred and what you will find is there are certain supplements to aid in your goals for the most effective shred. A protein powder is exactly what you need post-workout to see great gains for muscle growth, recovery, and fat loss while a pre-workout can give you energy and muscle pumps for that pre-workout boost (3,4). Plus, to aid in that summer shred, a fat burner can kickstart your metabolism and work to suppress your appetite for better gains to fat loss.
Hydration!
Staying hydrated is key for it helps with all of the above tips. For exercise, it will keep those muscles hydrated and moving efficiently to see great gains and optimize recovery. When it comes to diet, what you will find is this can increase satiety and work for overall better support. For its role in weight loss and overall better recovery, staying hydrated is absolutely key in allowing you to shred and optimize all forms of training for the best results possible (5).
Featured Shaker Bottle For Increased Hydration
We wanted to share a high-quality shaker bottle so you see the best gains possible and actually want to stay hydrated. With a great design and overall excellent durability, this shaker bottle is worth every dollar in efforts to help you shred and keep you hydrated.
Ice Shaker 26oz. Shaker Bottle
Code GENIRON For 20% Off
Ice Shaker 26oz Shaker Bottle is a great shaker bottle for those looking for durability, portability, and the best mixing for those training and hydration needs.
Ice Shaker 26oz Shaker Bottle is a kitchen grade premium stainless-steel cup perfect for training and everyday use. This no sweat bottle keeps everything dry, the odor resistant stainless steel allows for longevity and no foul odor, and double wall vacuum insulation allows drinks to stay hot for up to 12 hours and cold for 30 hours or more. Great for mixability, you will find this shaker bottle tackles any and all of those needs and can hold 26oz of any desire beverage.
Price: $34.99
Check out our list of the Best Shaker Bottles to make sure you keep up with all your hydration needs!
Wrap Up
As these warm summer months approach, these summer shredding tips are exactly what you need to succeed. By focusing on the right approach and working to maximize your shredding goals, what you will find is you can effectively shred with these worthwhile tips. That beach ready body may seem farther away than it is and by looking ahead and thinking positively about your prospective gains, you will absolutely get there with the right plan of attack and top summer shredding tips to follow.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Frestedt, J.; et al. (2008). “A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study”. (source)
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Shirreffs, S. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)