Tag: workout
Eight Best Dumbbell Exercises For Your Forearms
Here are some of the top dumbbell exercises to pump your forearms.
Why are the forearms so underappreciated? They’re front and center, playing a role in every lift in the gym, to say nothing of everyday movements such as typing, texting, and opening doors.
With the possible exception of soccer, the forearms play a pivotal role in most sports, handling rackets, clubs, paddles, bats, and balls, providing both touch and force. Giannis Antetokounmpo, the 7-footer sometimes referred to as the Greek god of basketball, in part because of his physique, relies on his forearms to provide the soft touch on his free throws and power behind his thunderous dunks.
Michael Phelps won 28 Olympic gold medals thanks in part to a freakish 6-foot-7 wingspan that’s three inches longer than his height. But it’s his forearms that allowed him to pull through the water, unlike any other swimmer. Studies suggest forearm training is especially effective for baseball players, which is no surprise given the importance of quick wrists when swinging a bat.
So, while you might be hitting the forearms in any gym workout, it’s worth spending a dedicated 30 minutes on occasion with a pair of dumbbells to target these unsung heroes which by the way also look damn good bulging from beneath rolled-up sleeves. Just ask Popeye.
In this 30-minute dumbbell workout to build your forearms, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Seated Wrist Curl
What it does: This iconic wrist isolation exercise blasts the forearms.
How to do it: Hold a dumbbell in one hand and sit on a bench, allowing your elbow and forearm to rest on your thigh. Your hand dangles off your knee, palm up, the elbow bent at 90 degrees. With the dumbbell hanging down, curl your wrist so your palm faces your biceps. Lower slowly and repeat for a set of 10.
How many? 4 sets of 10 reps.
2. Bent-Over Row
What it does: Though the movement is initiated from the shoulder and also works the back, the forearms play a key stabilizing role.
How to do it: Stand slightly bent over at the waist holding a dumbbell in one hand, holding onto a bench with the other hand for support. Bring your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up. Lower to starting position and repeat.
How many: 4 sets of 10 per side.
3. Palms Down Wrist Curl
What it does: This is an everyday movement that’s not used nearly enough in the weight room, thus it’s tougher than you think it would be.
How to do it: Sit on the end of a bench, a dumbbell in each hand, wrists against your knees, and palms facing down. Raise the dumbbells by lifting only your hands, keeping your arms still. Lower after a one-second pause.
How many? 4 sets of 10.
4. Bicep Curls
What it does: It’s simple yet challenging and a mainstay of any bicep workout.
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and stomach tight. Return to starting position.
How many? 4 sets of 10 reps.
5. Farmer’s Carry
What it does: Ever see a farmer with spindly arms? This lift helps the shoulders and overall core strength, but the forearms are on overload in this lift.
How to do it: While carrying a dumbbell in each hand, walk 10 yards out and 10 yards back. Don’t hunch over. Keep your shoulder blades pulled back and down and fire your glutes as you walk. This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight.
How many? 4 sets.
6. Hammer Curls
What it does: The neutral grip places more emphasis on the forearms than the biceps.
How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
How many? 4 sets of 10 reps.
7. Wrist Rotations
What it does: This move blasts the forearms and is often done at the end of a workout to the point of exhaustion rather than a prescribed number of reps.
How to do it: Hold dumbbells to the side with an overhand grip. Raise the dumbbells in front of you so your elbows form 90-degree angles. While maintaining this position, slowly rotate the dumbbells away from the body so the palms face up. Slowly rotate back so the palms again face down.
How many? 4 sets to exhaustion.
8. Suitcase Carry
What it does: A variation on the farmer’s carry, this involves picking up just one dumbbell as you might a heavy suitcase. Not only will you strengthen your forearms, but you’ll also improve your grip.
How to do it: Squat at the hips alongside the dumbbell, lift it like a suitcase and walk. Start with an easy distance – 10 to 20 yards – working up to longer distances.
How many? 4 sets.
Lee Priest: The Blonde Myth’s Killer Upper Body Workout
There’s no question: Lee Priest is a bad ass.
Lee Priest is a professional bodybuilder currently with the National Amateur Body-Builders’ Association (NABBA) and formerly with the IFBB. Coming out of Australia, he is recognized there and internationally as a top bodybuilder and uses his platform to inspire others and their bodybuilding goals.
For so many us, finding the right training plans can be challenging. We work so hard to piece together a solid plan, but with so many exercises and potential options, it ultimately seems too daunting. But looking to professional bodybuilders and athletes is one easy way to get this done for they know what to do and are proof of the results. That proof is all we need to fully reach our own training and performance goals.
As a legend in the bodybuilding world, Lee knows just what to do to compete at a high level and sculpt a massive physique that not only others will envy, but will win competitions on the biggest stages in bodybuilding.
Full Name: Lee Andrew McCutcheon “Lee Priest”
Weight
Height
Date Of Birth
225-235 lbs.
5’4’’
07/06/1972
Profession
Era
Nationality
Bodybuilder, Entrepreneur, Author
2000, 2010
Australian
This upper body workout from Lee Priest is sure to fire up your muscles to grow. A three day workout of back, chest, and arms, not only will they increase in strength and size, but also work to build a massive and shredded physique you want most.
About Lee Priest
Born in Newcastle, Australia, Lee had an interest in bodybuilding at a young age. With his mother as a bodybuilding competitor, he picked up weights, and with his grandfather’s help as well, began with the basics. Fairly soon after, he competed in his first show and won. This would be the catalyst for what would become an amazing bodybuilding career.
As it would have it, Lee kept competing and as an amateur began to get recognition. At 20-years old, he earned his pro card and was the youngest ever to turn IFBB pro.
Competing in many events, he continued to see great success. But he would switch careers to racing cars, where he also found success, and in 2013, after seven years out of bodybuilding, he competed again. Only this time, it was with the NABBA. Aside from competing, his legacy is also cemented with The Lee Priest Classic, offering events for amateurs and professionals, thus capping Lee’s career into a full bodybuilding circle.
Lee Priest Workout
What you’ll find with this Lee Priest upper body workout is a great three day combo of back, chest, and arms. Working with a variety of exercises, you will give yourself a great chance at seeing growth while aiding in those bodybuilding or sport specific goals. Lee believes that constantly changing your workouts up can benefit you as it will confuse your muscles so no workout ever gets stale. These great upper body workouts are what you need to change things up and see serious gains start to unfold.
For these workouts, you will see a nice mix of machine exercises and those done with free weights. If you have access to a gym, these will be no problem and you will find serious success with this workout for a great pump. If you don’t have a gym, check out our complete home gyms or other free weights, dumbbells, barbells, and resistance bands so you still get a great workout even from home.
Back
Exercises
Sets
Reps
Pull-Up
5
6-8
Front Lat Pulldown
5
6-8
Bent-Over Barbell Row
5
6-8
One-Arm Dumbbell Row
5
6-8
Seated Cable Row
5
6-8
Chest
Exercise
Sets
Reps
DB Chest Press
4
10
DB Chest Fly
4
10
Cable Chest Fly
4
8
Dips
4
12-15
Push Press
4
10
Bench Press
4
5
Arms- Workout #1
Exercise
Sets
Reps
Seated DB Curls
4
10-12
Barbell Curl
4
10
Alternating Dumbbell Curl
4
12
Triceps Pushdowns
4
10
One Arm Triceps Extension
4
10
Overhead Press
4
10
Upright Row
4
8
Arms- Workout #2
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Side Curls
3
12
EZ Bar Curl
3
12
Machine Overhead Extension
3
10
Machine Preacher Curls
3
10
Close Grip Bench Press
3
10
Machine Pushdowns
3
12
Machine Curls
3
10
Best Ways To Capitalize On Gains
When it comes to workouts like this one above, you need the right fuel to help keep you on track and seeing those gains you want most. For a serious boost and muscle pumps before you start, check out a great pre-workout supplement to kickstart your workout. Need a muscle building product for even better strength? Check out some awesome creatine or BCAA supplements to see what these can do. And of course, a protein powder is exactly what you need to round out your routine for increased muscle growth and recovery, perfect for aiding in all things gains.
Wrap Up
Lee Priest knows exactly what it takes to compete at a high level. This upper body workout is one to try for it will challenge your muscles to grow and give you a new routine to seriously beef up your upper body. As we look to find new ways to grow, using workouts from pro bodybuilders and athletes is a sure fire way to make this happen. Give this upper body workout a try and see what this can do for all your gains 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 Lee Priest Instagram
How To Perfect The Trap Bar Deadlift
The Deadlift Variation for Maximizing Strength and Hypertrophy
Considering the number of muscles engaged, the deadlift has to be regarded as one of the most effective resistance exercises for developing full-body strength.There are many functional deadlift variations that can be utilized to develop specific muscle groups and components of fitness.One such variation is the trap bar deadlift which uses a hexagonal-shaped barbell rather than a straight bar that is used in the conventional or sumo deadlift.This article will cover the muscles worked and the technique required to execute the trap bar deadlift before moving onto review the benefits of the exercise.
Trap Bar Deadlift Technique
While this exercise is a deadlift variation, be aware that the trap bar actually places the body in a slightly different position than the conventional deadlift which changes the mechanics of the movement (1).To effectively perform the trap bar deadlift, use the following 4-step guide.
1) Setting Up
Start by standing in the trap bar, assume a hip-width stance and keep the toes pointed forward.While a hip-width stance is recommended, physical attributes will dictate your stance. Some lifters with long limbs may find that a wider stance is required to allow them to take up the correct position.Rather than simply reaching down to the bar, drop down by pushing the hips back while keeping the chest lifted as this will prevent any movement occurring through the spine.If the correct position is assumed, the shins should be perpendicular to the floor, the back neutrally aligned and the shoulders directly over the bar.
2) Bracing
Before initiating the lift, with the bar still in contact with the floor, grip the bar hard, lift the chest, pull the shoulder blades together and actively squeeze the core muscles.
The purpose of this is to protect the body from injury and to facilitate an efficient lift. If appropriate bracing is not applied, it is possible that form will breakdown thus increasing the risk of injury.
3) The Drive
To lift the bar from the floor, avoiding thinking about picking the bar off the floor and instead focus on driving the feet through the floor.
Sometimes those who view the deadlift as simply picking the bar from the floor round their spine instead of maintaining a neutral position which can increase the risk of injury.
Therefore, concentrate on the feeling of the knees and hips extending as the feet are firmly driven into the floor.
4) Finish Strong
As you reach the top of the exercise, remember to squeeze the glutes tight and drive the hips forward. At the same time, maintain a core brace to prevent any spinal flexion or extension.
In the standing position, the body should be entirely vertical with the shoulders pulled back and down and the chest lifted high.
Upon reaching this position, reverse the movement in a controlled fashion ensuring that the back remains flat as the bar drops down to the floor.
Trap Bar Deadlift Muscles Worked
The trap bar deadlift targets a multitude of muscles throughout the body and therefore can be considered a highly effective full-body developer.This section will detail the major muscle groups that are targeted during the trap bar deadlift.
1) Glutes
The glutes are the most powerful muscle group in the human body and therefore play a crucial role in a number of strength and power exercises.Due to the degree of hip flexion performed during the deadlift, the glutes are placed under great demand and play an influential role in bringing the bar up from the floor to the hips.Therefore, the trap bar deadlift can be considered an effective exercise for developing glute function, strength, and size.
2) Hamstrings
While there are other deadlift variations that more specifically target the hamstrings, such as the Romanian and straight-leg deadlift, there is no doubt that the trap variation effectively works the hamstrings.The hamstrings are responsible for bringing about hip extension and knee flexion and are heavily involved in the trap bar deadlift as a result. However, it must be noted that because the trap bar typically places more demand on the quads (due to increased knee flexion), the stress placed on the hamstrings is slightly reduced.
3) Quadriceps
In a similar fashion to the sumo, the trap bar variation targets the quadriceps to a greater degree than a conventional deadlift.As touched on, a greater amount of knee flexion is typically required for a trap bar deadlift which causes this increased quadriceps activation.The increased flexion of the knee in the setup causes the trunk to be held in a more upright position which reduces the demand on the hamstrings and lower back.
4) Erector Spinae
The majority of deadlift variations will highly activate the erector spinae; this is because these muscles, which run the length of the back, contract in order to keep the back flat.The mechanics of the trap bar deadlift does contribute to a decreased demand on these muscles in comparison to other deadlift exercises. As a result, those who wish to limit the amount of stress placed on the lower back, while still regularly performing pulling exercises, may find it beneficial to use the trap bar variation.
5) Back Muscles
While the decreased back angle has a substantial impact on reducing the load placed on the erector spinae, having the torso in a more upright position may place more of a load on the traps, specifically the mid and upper traps.The lats are another muscle group of the back that are recruited during the deadlift in order to stabilize the spine.
Trap Bar Deadlift Benefits
The trap bar deadlift can easily be incorporated into a training problem and makes a great substitute for the conventional or sumo deadlift.Powerlifters, weightlifters, strongman athletes, crossfitters, sports athletes and those looking to improve their general health can experience significant benefits by adding this exercise to their training.This section will highlight five benefits to allow you to understand why the trap bar deadlift is such an effective exercise for strength, function, and hypertrophy.
1) Improved Pulling Strength
The trap bar deadlift is an excellent exercise choice for developing pulling capabilities or for adding in additional pulling volume.It can be used as a primary or accessory lift and can contribute towards a better performance with the conventional deadlift, sumo deadlift, front squat and back squat.In addition, a recent study suggests that the trap bar may be more beneficial than the straight bar for developing force, power, and velocity (2).The trap bar deadlift is also a great place to start for the beginner and it requires less of a hip hinge – a movement that some beginners can find challenging to begin with.
2) Weightlifting Benefits
For Olympic lifters, the trap bar deadlift can prove to be an effective exercise for facilitating a better clean or snatch as it will effectively build total-body strength.There are similarities between the first pulls of both the clean and snatch and the trap bar deadlift. The main similarity is in terms of trunk position as all of these exercises place the trunk in a more upright position. While it should not be used as a replacement for the clean or snatch, adding it into your training as a supplemental lift can be highly beneficial.
3) Reduced Lumbar Stress
The conventional deadlift places a great demand on the spinal erectors, hips, and hamstrings due to the reduce flexion at the knee in the setup.As reflected on, this makes the trap bar deadlift an effective choice for those who are looking to reduce the demand placed on these muscles. Many individuals struggle with lower back issues and pain, therefore, there may be times where you need to use the trap bar deadlift in order to reduce the loading on the lower back.
4) Glute and Quad Development
For those who are looking to develop muscle size, the trap bar deadlift will apply a large amount of stress to the quadriceps and glutes.With appropriate nutrition, these muscles will adapt to the training stimulus and significantly increase in strength and size.Once again, the reason that the quadriceps and glutes are subject to the greatest amount of stress in the trap bar deadlift is due to the upright position of the trunk.
5) Supramaximal Lifting
For those who are at an advanced level of training, the trap bar deadlift can be loaded supra-maximally and research suggests that a greater load can typically be lifted with a trap bar deadlift (3).There may be a number of reasons for incorporating supramaximal training. It may allow you to become more accustomed to dealing with heavier loads and overload the nervous system.This can have a consequent positive impact on your strength capabilities and allow you to more safely and effectively lift heavy loads.
Final Word
While there are a number of useful deadlift variations, the trap bar deadlift is an excellent exercise for a variety of reasons.Not only will it significantly develop strength and size, but it can also be a practical choice for those who need to reduce lower back loading.
References:
1 – Swinton, Paul A.; Stewart, Arthur; Agouris, Ioannis; Keogh, Justin W. L.; Lloyd, Ray (2011-07). “A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads”. Journal of Strength and Conditioning Research. 25 (7): 2000–2009. doi:10.1519/JSC.0b013e3181e73f87. ISSN 1533-4287. PMID 21659894.
2 – Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Galpin, Andrew J.; Costa, Pablo B. (2016-05). “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells”. Journal of Strength and Conditioning Research. 30 (5): 1183–1188. doi:10.1519/JSC.0000000000001352. ISSN 1533-4287. PMID 26840440.
3 – Lake, Jason; Duncan, Freddie; Jackson, Matt; Naworynsky, David (October 24, 2017). “Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance”. Sports. 5 (4). doi:10.3390/sports5040082. ISSN 2075-4663. PMC 5969032. PMID 29910442.
5 Things To Look For In An Online Coach
Finding an online coach is important and these five aspects are important.
Online coaching is all the craze nowadays. It seems like everywhere you turn, another trainer offers online coaching. Bodybuilders are also online coaches. People who’ve never trained a soul in person are so called online coaches.
Heck, even the fitness enthusiast who started lifting last week has online coach in his Instagram bio.
Your options are limitless as the consumer and because online coaches are competing with the internet of online coaches, it’s hard to distinguish between the solid ones and the ones out to make a quick buck in the name of fitness.
Unfortunately, most online coaches are awful, unhelpful, and inexperienced. I wouldn’t panic though. Being in this space for years, I’ve met and have worked with many exceptional online coaches.
They are so valuable, can utterly change your life/physique, educate you better than a textbook, and generally cost far less than in person personal training. You get all the personal benefits of personal training without the price tag of it. Well, at least that’s how it should be.
But here are 5 key things to search for before ever hiring an online coach.
1. Responsiveness
In the world of celebrity fitness and fitness influencers, people are getting comfortable making money as their follower count ticks up. They appear fit, caring, and down to Earth on a screen, but they have an overflowing inbox of client emails they’re ignoring
You wouldn’t believe the stories I hear of some of the biggest names and nicest personal in the fitness industry who are poor responders.
They have money and followers. They don’t care about you as much as it may initially appear. In most circumstances, you need to get crystal clear on the level of responsiveness you’re getting yourself into.
The coach you hire needs to be clear on this and provide a reasonable response time. A 24-hour response window is generally good. Most coaches should offer this at least during the work week.
If online coaches are vague about response times, they’re probably not very good at it. Online coaching is cheaper than personal training, but it’s still a hefty price to invest hundreds per month.
If you can’t get a same day response most days, you have an online coach who’s managing way too many clients and overcharging you for C level service.
2. Level of Support
Speaking of response times, you should also look at their level of support. There’s no right or wrong thing to look for, but know that bigger names generally provide less support.
I’ve heard stories of people paying big named fitness gurus massive bucks to be told they can only send 2 emails per month. Some coaches don’t do formal check ins, so you’re forced to reach out for accountability.
The first few interactions with an online coach shows how invested they are in the coaching relationship. If you’re pouring your heart out to your coach and they respond with one or two quick sentences, they either don’t care or lack the communications skills to actually coach.
This is why the level of support and care they provide generally far outweighs a person’s experience or credentials. Most coaches and even clients know what to do, but the mark of a great coach is one who knows how to communicate that to you and empower you to take action.
So look for their systems. Ask what level of communication is available and see how far they’re willing to go to help you. This is not asking for too much. You have options.
There will always be a coach who’s willing to go the extra mile. Personally, I offer my clients unlimited messaging and email contact w/ a 24 hour response time on top of a formal check ins and phone consults should they need it.
I also provide technique feedback, video feedback, and constantly send them resources along with checking in with them when I don’t hear from them.
It sounds like I’m on some high horse, but I will go as far to say that I’m sure there are coaches out there who will go further then me. The takeaway is to be crystal on the level of support you need. Don’t settle for a coach who doesn’t come close to meeting that.
3. Testimonials
Good coaches have testimonials. They don’t always flaunt it around, but you’re more than welcome to ask for them. Ask for testimonials, user reviews, before/afters, and even ask why some clients didn’t see progress.
In fact, if a coach says they’ve never had anyone not made progress, they’re lying out of their booty.
They should be transparent about their client history. Ask yourself the following about them:
Have they helped many people who have similar goals as you?
Have they helped similar demographics as yourself?
Is the way they help people what you’re looking for?
A coach with testimonials is generally a green flag. People should love working with them. If you don’t feel sold from their testimonials, it’s probably not going to be a good match.
4. Personalization
The beauty of one on one help is the personalization. We can all read about general advice on the internet. It doesn’t cost us any money and not much time to read that we should lift harder and eat better.
However, a good coach will tailor general advice towards you, your lifestyle, and preferences. In the greedy world of online coaching, it’s deeply common for popular coaches to take on hundreds of clients and give them all cookie cutter programs.
In fact, it’s also common for many coaches to hire other coaches to do their work for them. You have to be entirely sure the coach you’re signing up for is who you’re actually communicating with and that they’re personalizing the plan towards you.
Good coaches make it an effort to make this known. They listen to what you need and value the relationship over the dollars.
It should be well communicated what you’re working on, and what you need to do each week to improve. No two bodies are the same. No two lifestyles are the same and thus, no two coaching programs or approaches should be identical. Search meticulously for personalization.
5. Experience
How much a coach cares and will work for you closely one on one is monumental. That being said, there is undoubtedly something to be said about experience. The most successful companies in the world don’t hire people based on intention, potential, and good will alone.
You shouldn’t hire a coach based solely on that either. There are many people passionate about helping others and will work deeply hard for you, but if they’re incompetent or inexperienced, it doesn’t matter.
So ask for their coaching history. Here are some important things to ask:
Have you ever trained people in person?
How long have you been coaching people online?
What is your coaching experience like?
Have you ever been coached yourself?
How do you continue to learn and educate yourself as a coach?
What are your formal credentials like?
Where does your coaching, training, and nutrition approaches come from?
How much do you keep up with new research?
Big red flags are coaches who don’t value research, further education, or hands on experience. Good coaches should also have relatively high experience working with a variety of clients along with clients similar to your demographic.
Vetting through their social media or the content they create tells you a lot about what they believe to be true. If they seem very extreme, married to specific approaches, or make absurd claims, they’re likely a bad coach.
So remember, you’re not only hiring for how nice a coach is or how well you connect with them. You’re also judging them on their expertise. That expertise can separate a bad coach from a good coach or a good coach from a great coach.
Ultimately, you’re not looking to make friends. Your true desire is get results.
The Dumbbell Row Side Plank for Developing the Abdominals
Unconventional Core Training for Effective Strength Gains
When it comes to selecting core development exercises, there are a number of popular exercises that are often chosen – crunches, side bends, Russian twists & planks. There is no denying that these exercises are highly effective when performed correctly. However, after some time it may become necessary to find alternative core exercises. It may be necessary to change them as a method of progressive overload or because there is a need to freshen up your training to maintain motivation or adherence.Whatever the reason for performing new abdominal exercises, the dumbbell row side plank can present a real challenge, not just for the abdominals, but for the entire body.
Dumbbell Row Side Plank Technique & Muscles Worked
In terms of the muscles recruited in the exercise, there are many muscles must engage either to cause movement or stabilize the body.The muscles which are primarily involved in the dumbbell row side plank are the abdominals, obliques, lats, rhomboids, adductors, and glutes.There are a number of secondary muscles that assist in the exercise including the quads, hamstrings, traps, deltoids, and triceps.Judging by the number of muscles listed, it should be evident that the dumbbell row side plank is a full-body exercise.
1) The Side Plank Position
When setting up for the dumbbell row side plank, it is imperative that the body is set in the right position before the rowing phase of the exercise can take place. When assuming the side plank position, start on your side. Place your hand flat on the floor, and extend the arm fully ensuring that the hand is directly under the shoulder. Keeping the core muscles engaged, lift the hips off the floor while extending the legs fully so that the body is held in a straight line – ankles, knees, hips, and shoulders should be aligned.
2) Locking the Shoulder
Prior to picking up the dumbbell, it’s important to ensure that the shoulder of the rowing arm is “locked” in position. To effectively do this, retract the shoulder and pull it downwards.Allowing the shoulder to rise upward or pull forward will not only negatively impact the movement mechanics but may also place excessive strain on the shoulder joint thus increasing the risk of injury.In addition, look to keep the supporting arm straight throughout the duration of the exercise. Allowing the elbow to bend may compromise stability and affect the side plank position.
3) Rip the Dumbbell
To allow you to reach the dumbbell on the floor it will be necessary to rotate the trunk slightly. Keep the chest up and core tight while you rotate in order to maintain alignment and protect the spine.Once you pick up the dumbbell, rotate the trunk and simultaneously row the dumbbell powerfully into the body and maximally squeeze between the shoulder blades.In the row, ensure that the elbow is kept slightly down from the height of the shoulder as the dumbbell is pulled into the body. Allowing the elbow to rise up can place strain on the shoulder joint.
4) Control the Descent
As you begin to lower the dumbbell back down to the floor, avoid dropping the dumbbell too quickly as this will only increase the risk of pulling the body out of position.Instead, squeeze the abdominals, reverse the rowing action in a controlled manner and slowly rotate through the trunk in order to bring the dumbbell back down. Lowering the dumbbell in a controlled fashion while maintaining core engagement will effectively facilitate a solid side plank position thus reducing the risk of sustaining of injury.
Dumbbell Row Side Plank Benefits
The dumbbell row side plank can prove to be a highly effective exercise for a range of lifters and athletes. This section will expand on a select number of benefits associated with the dumbbell row side plank.
1) Enhanced Full-Body Stability
As mentioned, the dumbbell row side plank places a large demand on the core. Often the function of the core is misunderstood – the core works to stabilize the body as it moves (1).The core maximally engages during the side plank in order to hold the body in the correct position. The addition of the dumbbell row places even more demand on the core to work and maintain stability.Furthermore, proprioceptive abilities such as balance and coordination will also improve with regular practice thus enhancing full-body stability further.
2) Improved Ab Strength & Definition
The abdominals are often mistaken to be just one muscle; however, there are four individual muscles that make up the abdominal muscle group – the transverse abdominis, rectus abdominis, internal oblique & external oblique (2).All four of these muscles must isometrically contract in the side plank to successfully hold the side plank. The obliques must also concentrically and eccentrically contract to cause the trunk to rotate in the row.Regularly performing the dumbbell row side plank will place a large demand on the abdominal muscles and cause them to increase in both size and strength.
3) Improved Pulling Strength
The lats are wing-like muscles found in the back that are predominantly responsible for all upper body pulling exercises. The row phase of the exercise will place great stress on the lats, as well as a number of other back muscles (3), consequently causing a significant adaptation in back strength and size. Having bigger and stronger lats, rhomboids, traps, and rear delts will improve your pulling capacity and build your back.
4) Performance Facilitation
Finally, a combination of the aforementioned benefits associated with the dumbbell row side plank can have a positive impact on athletic performance and injury risk.Having a stronger and more stable core can notably impact compound lifts such as the squat, deadlift, presses, and Olympic lifts, and may facilitate a safer, more effective lift.Increasing the strength of the back and your pulling capacity may also transfer into a greater performance with all upper body pulling exercises such as the lat pulldown and row.
Dumbbell Row Side Plank Variations & Alternatives
This section will highlight a number of variations that can be utilized to advance the dumbbell row side plank and add demand to maintain a steady rate of adaptation.There are also three dumbbell row side plank alternatives listed that will allow you to regress the exercise if necessary.
Variations
Alternating Dumbbell Row Side Planks
The alternating version involves switching sides after each rep. On completion of a row on one side, immediately move into a side plank on the alternate side and complete a row.Continuously switch from side to side until you have completed the prescribed number of reps.Constantly switching arms will not only add a challenge in terms of stability and coordination, but it will also place an increased demand through the shoulders.
Eccentric Dumbbell Row Side Planks
For the eccentric variation, complete the movement as normal, however, look to slowly the dumbbell back down to the floor with each and every rep.Using a descent of 3-5 seconds will add mechanical tension and increase the degree muscular damage sustained – both of which are principles of muscular growth (4).As a result, eccentric exercises can be considered an effective method for bringing about muscular hypertrophy.
Archers Row Side Planks
The archers row variation starts in a full plank position rather than the side plank. Grip the dumbbell and as you begin to row, simultaneously rotate the body into a side plank.From that position, keep the core tight and gradually reverse the movement by extending the arm and rotating the trunk until you assume the full plank position once again. Switch sides and repeat for the designated number of reps.
Alternatives
Dumbbell Fly Side Planks
The dumbbell fly side plank is very similar to the original exercise and it works the body in a similar fashion.The only difference between the two exercises is that a fly in performed rather than a row. For the fly, maintain a straight arm and drive the dumbbell up until it is directly over the shoulder joint.The fly will place more of a stress on the rear delts (back of the shoulder) and typically a lighter weight will be used for this variation.
Renegade Rows
The renegade row is exactly the same as the dumbbell row side plank however, it places the body in a full plank rather than a side plank. For the renegade row, start in a full plank position while holding onto two dumbbells. Row one dumbbell into the body while maintaining a full plank, control the descent and then swap sides and repeat.
Plank Pull Through
For the plank pull through, assume a full plank position and place a weight to the right side of the body. Keeping the core tight, lift the left hand from the floor, reach under the body, grab the weight side and pull it through. Alternate hands and repeat.
Final Word
It is clear that the dumbbell row side plank is an effective developer of abdominal strength, core stability, and pulling power, all of which contribute towards improving athletic performance. As a result, all lifters and athletes should seriously consider incorporating this exercise into their training regime.
References:
1 – Kibler, W. Ben; Press, Joel; Sciascia, Aaron (2006). “The role of core stability in athletic function”. Sports Medicine (Auckland, N.Z.). 36 (3): 189–198. doi:10.2165/00007256-200636030-00001. ISSN 0112-1642. PMID 16526831.
2 – Services, Department of Health & Human. “Abdominal muscles”. www.betterhealth.vic.gov.au.
3 – Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-03). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
4 – Franchi, Martino V.; Reeves, Neil D.; Narici, Marco V. (July 4, 2017). “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.00447. ISSN 1664-042X. PMC 5495834. PMID 28725197.
Posterior Chain Training for Greater Gains
The Many Benefits of Posterior Chain Training
Strength training can be used for a multitude of reasons – to improve aesthetics, strength, performance or reduce the risk of injury.Perhaps you’ve been having some problems with your training programs and the results just don’t quite live up to your expectations.This article will look at the posterior chain and highlight the many benefits of regularly training it. In addition, the article will provide a fantastic posterior-chain training program for you to use.
Why It Is Vital To Train The Posterior Chain
Nowadays, people are sitting for long time periods and are generally less active than in years gone by. This can wreak havoc with our posture, alignment, and general movement.The biggest issue that many face is commuting to work and work itself. Many individuals work in an office and therefore often seated for the best part of the day. Being seated for many hours can lead us to forget about good posture and proper alignment which can apply a great deal of stress to our muscles and joints (1).As a result of this stress, our bodies adapt to accommodate long periods of sitting by shortening the hip flexors and hamstrings (leg) which adversely alters pelvic tilt. Furthermore, the shortening of the pectorals (chest) can pull the shoulders forward and consequently cause the rounding of the upper back & shoulders.Many individuals with forward shoulders have lost the ability to fully retract and depress the shoulders.
As a result of muscles shortening, tightening and being underutilized, the joints can become less mobile and stiffer.Many office workers display postural problems such as forward head, rounded back & shoulders, tight hamstrings & stiff hips.Not only is this not a good look, but it can significantly reduce performance and increase the chances of experiencing an injury.The combination of tightened muscles and muscular imbalances is dangerous and may significantly increase the chances of sustaining an injury.In addition to this, pain can be a real issue with shoulder, back, arm, wrist, and neck pain coming out on top in a recent study (2).Considering the role that the posterior chain plays in posture, movement, and performance, strengthening these muscles should be a top priority.
Feeding the Postural Problem
The issue with many strength training programs is that they fail to take into account postural starting points and how your work or daily habits may impact your posture.
Typically, strength & hypertrophy programs use a 1:1 push to pull ratio. Pushing exercises tend to develop the anterior chain whereas pulling exercises work the posterior chain.When starting strength training, the majority of beginners target all the anterior chain muscles as they are most visible. In fact, it’s not just beginners who do this – at some point, everyone will have been guilty of overdeveloping the anterior chain and neglecting the unseen posterior chain.The problem with developing the anterior muscles more quickly than the posterior muscles is that you are simply exacerbating any postural issues that may exist (3).Now, this is not to suggest that you should remove all anterior-focused exercises from your program, rather the overall volume should be adjusted so that more posterior chain work is performed.While it is important to adjust the volume to increase the amount of posterior work, it must be accompanied with appropriate mobility work to maintain joint health and promote efficient movement.As you will see in the program, there is a great emphasis on the posterior chain strength and mobility. There is a specific focus on the shoulder depressors, retractors & external rotators, the glutes & hamstrings, and core.When you consider the role that the core plays in maintaining good posture, strengthening muscles such as the multifidus, diaphragm, erectors spinae & transverse abdominis can have a huge impact on posture (4).Furthermore, increasing core strength can also lead to a better performance with a number of compound lifts, such as the squat, deadlift, bench, bent rows, and overhead press.
Work Considerations
If you are an individual who works in an office or spends a long portion of the day seated, look to increase your activity levels throughout the day.If you must sit for the majority of the day, aim to adjust your seated position every hour, if possible.As the day progresses, pay particular attention to your posture and how you are sat. Being aware of your own body position and adjusting yourself regularly can have a significant impact.Good posture involves keeping upright by extending the spine, pushing the chest high, pulling the shoulders back & down, and keeping the core engaged (5).Be very aware of your neck position too. It should be in a comfortable, neutral position with the head back and ever so slightly extended.Initially doing this may feel strange, however as with learning a new exercise, the more you practice, the better you become at it to the point where it is automatic.Ensure your desk is set up to allow you to sit with good posture. If you find that your posture is poor when seated, place a tennis ball between you and the chair to “remind” you to maintain good posture.
Posterior Chain Training Program
The following sample posterior chain program has two parts – warm-up and strength training. It has been designed to improve both posterior chain strength and movement.
Part 1: Warm-Up
As mentioned earlier, while strengthening the posterior chain muscles is crucial, it must be accompanied with appropriate mobility work.Ensure that you complete the following 4-stage warm-up prior to commencing the strength work.The warm-up is a key part of the session as it can help to increase range of motion, performance and reduce injury risk.It is recommended to complete the warm-up on rest days too as performing it more regularly will improve mobility and reduce fatigue & DOMS (delayed onset muscle soreness).
1. Soft Tissue Release (i.e foam rolling)
Focus primarily on the pec minor, lats, adductors and quads. Spend some time on any muscles that are tight or sore.
2. Stretches
Stretch out the levator scapulae, pecs, subscapularis, traps, lats, hip flexors, quads, adductors, and calves.
3. Mobility Work
Use the following exercises to mobilize a number of joints:
– Cat-cow to child’s pose (spine & pelvis)– Knee to wall drill (ankles)– Strider exercise, a worlds greatest stretch, 90-90 hip stretch and adductor stretch (hips)– T-spine foam roller extension and lying t-spine rotation stretch (thoracic spine)
4. Activation Exercises
Use the following muscle activation exercises and complete 1 set of 10-15 reps to adequately prep the muscles for lifting:
– Wall slides– Band pull aparts– Glute bridge
Part 2: Strength Training
For safe and effective exercise, good technique is vitally important. If you are unsure always consult an exercise professional.The exercises that have been selected work posterior muscles from a variety of positions and angles in order to stimulate muscle fibers efficiently to comprehensively develop strength and size.It’s important to remember that this is a sample program and therefore may not fit your goals or levels of experience. It can be adjusted to suit. For optimal back and shoulder development, use a number of rowing variations that use multiple angles and positions.Focus on hip-hinging movements along with single-leg squat variations, abduction work & bridges to effectively target the glutes.Finally, for core development, use exercises that require the body to resist extension, rotation, and lateral rotation.
Day 1: Upper Body
Exercise
Sets x Reps
1. Chest Supported Dumbbell Row2. Chest Supported Dumbbell Rear Delt Fly
3 x 10-123 x 12-15
1. Neutral Grip Dumbbell Chest Press2. Chest Supported W-Raise
3 x 10-123 x 12-20
1. Seated Machine Alternating Row2. Banded Y Raise (with 2-second holds)
2 x 12-152 x 6-12
1. Half-Kneeling Landmine Press2. Hollow Body Isometric Hold
2 x 10-121-2 sets
Day 2: Lower Body
Exercise
Sets x Reps
Barbell Romanian Deadlift
4 x 10-12
1. Reverse Lunges2. Seated Band Abduction3. Single-Leg Hip Thrust4. Pallof Press
3 x 10-123 x 15-203 x 8-122 sets
Day 3: Upper Body
Exercise
Sets x Reps
1. Seated High Cable Row2. Standing Band W Raise
4 x 10-124 x 12-15
1. Pull-Overs2. Prone Lower Trap Raise
3 x 12-153 x 12-15
1. Alternating Seal Row2. Push-Ups
3 x 8-123 x 12-15
1. Behind the Neck Pull Aparts (with 2-second holds)2. Long Lever Plank
2 x 12-151-2 sets
Day 4: Lower Body
Exercise
Sets x Reps
Barbell Sumo Deadlift
4 x 8-10
Bulgarian Split Squat to Romanian Deadlift
4 x 10-20
1. Feet-Elevated Banded Glute Bridge2. Banded Dead Bug3. Suitcase Carry
2 x 15-202 x 6-122 x 1-1.5 mins
Final Word
Having a strong posterior chain is highly beneficial for day-to-day activities. However, it is important that mobility is also prioritized in conjunction with all strength work.
The program outlined in this article is a surefire way to effectively develop the posterior chain and prevent or eliminate a whole host of postural issues.
References:
1-van Vledder, Nicole; Louw, Quinette (November 10, 2015). “The effect of a workstation chair and computer screen height adjustment on neck and upper back musculoskeletal pain and sitting comfort in office workers”. The South African Journal of Physiotherapy. 71 (1). doi:10.4102/sajp.v71i1.279. ISSN 0379-6175. PMC 6093093. PMID 30135880.
2-pubmeddev. “Office ergonomics: deficiencies in computer workstation design. – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
3-Negrete, Rodney J.; Hanney, William J.; Pabian, Patrick; Kolber, Morey J. (2013-4). “UPPER BODY PUSH AND PULL STRENGTH RATIO IN RECREATIONALLY ACTIVE ADULTS”. International Journal of Sports Physical Therapy. 8 (2): 138–144. ISSN 2159-2896. PMC 3625793. PMID 23593552.
4-Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (2018-8). “Effects of core strength training on core stability”. Journal of Physical Therapy Science. 30 (8): 1014–1018. doi:10.1589/jpts.30.1014. ISSN 0915-5287. PMC 6110226. PMID 30154592.
5-“Posture – Office Ergonomics – Grand Valley State University”. www.gvsu.edu.
It’s All In The Wrist: Should You Train Forearms?
Here is why you should train forearms.
The forearms, like the good old calf muscles, is so often an afterthought for many, as it is often tacked onto the end of an upper body workout and given minimal intensity of stimulation to grow, and then there is some of you don’t even do that and simply don’t train those muscle groups. Shame on those people.
But when it comes to forearms, is it worth training them outside of the bedroom? Should you dedicate a whole session to training that one small muscle group? Is there any point?
Well actually there is.
Benefits Of Forearms Training
Can help with grip strength:
Training forearms will help increase your grip strength which will in turn help you lift, carry and hold heavier loads. So you can add heavier loads to your bicep curls and tricep skull crushers.
Improve strength when lifting:
As mentioned above, you will be able to lift heavier loads as your forearms and grip will not fail you, one example being grip strength during a heavy deadlift.
Give your physique a more balanced look:
When you put on your extra small generation iron t-shirt, having symmetrically balanced and muscular forearms will give your physique a more well rounded look, and will make your arms look more swole.
Forearm exercises:
Below I have complied a selection of exercises that will help amp up your forearm routine.
Palms Up Wrist Curls
This can be performed with either dumbbells or a bar
Start by sitting on a flat bench with the bar or dumbbells in hand
Then with the palms supinated (facing upwards), place your forearms on your legs or on the edge of the bench
Allow the wrists to hang off slightly
Then curl your wrists upwards ensuring your feel the contraction
Then bring the weight back down
And repeat accordingly
Kettlebell Radial Deviation
You can do this sitting, standing or even laying down
Start by holding a kettlebell with a neutral grip (palms facing each other)
Elbows bent
Hold the kettlebell from handle end
Then curl or flex your wrists towards your body
Then lower the weight back down
And repeat accordingly
Kettlebell Ulnar Deviation
So this is the exact opposite to radial deviation
This is best performed when standing up
Again with a neutral grip, holding the kettlebell
Flex your wrists backwards (aim the pinky towards your elbows)
Then bring the weight back down
And repeat accordingly
Kettlebell Forearm Flips
This can be done laying down or on a bench
With a neutral grip holding the kettlebell from the handle
Slowly tip the cast iron bell side to the left, allowing it to gently touch the floor or bench
Then slowly tip it back to the right hand side
Ensure you are controlling the movement
This is a unilateral movement, so take time performing each arm with the right intensity
Farmers Carry
For this you will need a kettlebell (or dumbbell) for each hand
Hold the weight, stand up straight, chest up, keep the shoulders level on both sides and the core tight
Eyes looking ahead with head upright, slowly begin walking forward at an even pace
Complete a lap, or a set amount of steps then come to a stop
Take a brief rest and continue again
Trap Bar Carry
Similar to the farmers carry, this will be done using a trap bar
Simply load the trap bar with the desired weight
Deadlift the weight up
Stand upright keeping the core tight
Then slowly begin making you walk
And again, like the farmers walk, take a brief rest period and continue
Kettlebell Bottoms Up Carry
This is a fun one that involves a lot of core and technique to complete.
Grab a kettlebell and hold if from the handle end
Then (using one hand), hold it upside down so the weighted ball is at the top
The position of your arm should be that of a L shape, where the elbow is being and the head of the kettlebell is just above your head
Brace the core, keep it tight, keep your head up, and your eyes looking ahead of you
Similar to the farmers and trap bar carries, start walking in a straight line ahead of you
Use your other arm to ensure you stay balanced (make sure the other hand does not touch the kettlebell)
Reach your desired distance then switch hands and walk it back
Repeat as many steps/ walks as desired
Reverse Bicep Curls
Similar to a regular bicep curl, this will be done with the palms pronated (facing downwards)
Using either dumbbells or bar, complete the bicep curl ensuring full contraction
The forearm will be targeted as well as the biceps
Slowly lower back to the resting position
And repeat again accordingly
In Conclusion
You don’t need to dedicate a whole training session to this one muscle, but maybe try hitting it at the start of a chest, arm or even back day, so you are able to hit it with the necessary intensity, or even still, hit it multiple times in one training week.
Whatever you decide to do, just ensure you hit it with intensity and get the mind to muscle connection on point.
So until next time, keep pumping!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
https://www.ncbi.nlm.nih.gov/books/NBK536975/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2254413/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/
https://pubmed.ncbi.nlm.nih.gov/20697896/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385419/
A Full Body Workout Reserved For Legends
The Best Full Body Workout You Can Do
If you have been wondering why you don’t look like the pros, it’s because you’re not training like them. you can’t follow a vanilla five exercises, three sets each routine and expect to get in the best shape of your life.
To achieve extraordinary gains, you need to do extraordinary things in the gym. Fully body workouts can be the hardest as you need to annihilate all your muscles in a short amount of time.
Clean and Press – 3 Sets 15 Reps
You’ll be starting the workout with the clean and presses. You must give these exercises all you’ve got as you’ll be performing one exercise each for every muscle group. You don’t want to be leaving gains on the table by half-assing any of these exercises.
The clean and presses are a great full-body exercise to do at the beginning of your workout. Make sure you’re following a full range of motion and are not using any momentum while performing the exercises.
Superset
Bench Press – 3 Sets 12-10-8 Reps
Tricep Cable Pressdowns – 3 Sets 12-10-8 Reps
In a full-body workout, we make use of supersets to target the helping (secondary) muscles to make the workouts more effective. You’ll be performing the bench press in this workout to train your chest.
After the bench press, you’ll go straight into the tricep cable pressdowns and make the most of the existing tension on your triceps caused by the benching. You need to contract your muscles with every rep to fill your muscles with blood and lactic acid.
Squats – 3 Sets 20 Reps
Squats are the ultimate leg builders. As you reach the squat rack, fatigue should start to creep in. The goal with the squats is not to lift heavy weights, but to get the 20 repetitions with the perfect form.
Focus on getting a pump in your quads as you do the squats. If you have problems (read – injury) in performing the orthodox barbell squats, you can instead do the goblet or hack squats.
Seated Arnold Press – 3 Sets 15-12-10 Reps
Arnold presses were invented by the Governator. The Arnold presses are better and more effective than most of the shoulder exercises as they work the medial and anterior deltoids.
Keep your ego in check and use weights that you can lift with a full range of motion. Your palms should be supinated and in front of your shoulder at the bottom of the movement. Turn your wrists outwards as your lift the dumbbell over your head so that your palms are pronated at the top of the movement.
Superset
Bent-Over Barbell Rows – 3 Sets 12-10-8 Reps
Dumbbell Curls – 3 Sets 12-10-8 Reps
You need to hit your back with the right intensity and form to get the most out of your exercises. Focus on squeezing your lats together as you lift the barbell to your abdomen. Stretch and expand your back as you return to the starting position.
We have saved the best for the last as dumbbell curls are arguably the most loved exercise in bodybuilding. Pro tip: rotate your wrist outwards at the top of the movement to work on the peak of your bicep.
How often do you perform full-body workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Instantly Improve Your Squats and Leg Gains with these 5 Tips
5 Tips to Improve Your Squats
Chicken legs are probably one of the most common sights to be seen in gyms around the world. It is no secret leg days are one of the most despised days in the life of a bodybuilder. But make no mistake, a pair of shredded wheels is what separates the men from the boys.
Legs are the foundation of your physique. If you want to have a strong upper body, you need to have a rock solid lower body. Leg presses and leg extensions are cute, but it’s the squats which have proven to be the most effective leg builders.
People don’t like to squat since they are hard to perform. Most of the people who do perform them, don’t do it right. In this article, we will help you fix your form so you can reap the most rewards from this exercise.
1. Don’t Bend Your Back
Most people make the mistake of bending their back while squatting. While a normal arch on the way down is okay, it shouldn’t look like you’re performing half squat and half good mornings.
You can use your nose as a pivot point. While you squat your nose should look like you’re jumping straight into a swimming pool. If it looks like you’re diving into the pool, you’re doing it wrong.
2. Keep Your Head Turned Up
Warming up your lower back and legs before a leg workout is always a good idea. If for some reason you have a stiff lower back or hamstrings, you might have a tendency to bend forward. Doing so will put pressure on your glutes and lower back and take off the stress from your quads.
Keeping your head turned up and looking towards the roof can help you in keeping your back straight. The more you keep your back straight, more will be the tension on your quads.
3. Flair Out Your Knees on the Way Down
While squatting, some people push their hips back which brings their back into the movement as they have to bend forward to complete the movement. The right way of performing a normal squat is to push your knees out and going straight down while keeping your back straight.
The right starting position for a normal squat is to have a shoulder-wide stance with your toes pointing out slightly. Imagine as if you were sitting in between your knees. Don’t push your hips back as if you were to sit on a chair.
4. Keep Your Body Tight
Like every other exercise, squatting isn’t about going through the motions. You need to maintain a mind-muscle connection with your quads throughout the movement. Keep your quads tight and squeeze the hell out of them at the top of the movement.
If you want an intense quad pump, perform this exercise with a constant momentum while keeping your body tight. Don’t pause at the top or the bottom and flex your quads at the starting position.
Breathing is another very important aspect of squatting. While you’re at the starting position, take in a deep breath. Hold your breath and keep your core tight on the way down. Breathing out on the way up will help you generate thoracic pressure.
5. Use Accessories
Using accessories in your workouts can improve the results. A weightlifting belt can help you to generate thoracic pressure and will enable you to lift more weight. Knee wraps and sleeves can provide you support on heavier lifts by giving you that extra push from the bottom of the movement.
A Barbell squat pad is another great accessory which many people diss. Greats like Tom Platz used the barbell squat pad, so you should check your ego before stepping into the squat rack the next time.
How much do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
These Are The 7 Most Important Lifts
The Best Seven Exercises You Can Do In The Gym
No two exercises are created equal. In this article, we won’t be getting into the argument if compound lifts are better than the isolation movements. We believe each has its place in your exercise arsenal.
If you’re like most people, you’ll want to make the most of your time in the gym. And how do you do that, you ask? It’s easy, you perform the exercises which are going to give you the best bang for your buck.
Squats
There are no surprises here. Squats are one of the best functional lifts which can add size to your legs and help you in building overall strength. If you have a back injury or can’t perform the barbell squats for some reason, you can try variations like the goblet or hack squats.
Make sure you’re focusing on contracting your muscles with each rep in all of the exercises you perform. Just going through the motions for the sake of it isn’t going to do much for you. Establishing a mind-muscle connection is key to building muscle mass.
Incline Dumbbell Bench Press
For many people, the upper pecs are a weak muscle group. Following a full ROM (range of motion) while performing the incline bench press can help in developing the stubborn muscle group.
If you perform these exercises in your HIIT workouts, 12-15 repetitions will be the optimal rep range. Keep your ego in check and focus on the form rather than the amount of weight on the bar.
EZ-Bar Skullcrushers
The skullcrushers are one of the most effective tricep exercises. Lie down on a flat bench with an EZ-bar in your hands extended at arm’s length so your upper arms are perpendicular to the floor at the starting position.
You need to keep your elbows and upper arms locked in the same place throughout the exercise. The bar should be a couple of inches away from your forehead at the bottom of the movement.
Squats are a must in your training program
Arnold Presses
While most shoulder exercises target a single deltoid out of the three heads, the Arnold presses work the anterior and medial delts. Performing the Arnold presses while sitting on an army bench eliminates the possibility of using momentum.
Deadlifts
Deadlifts are a full-body exercise that primarily targets the back. Performing the compound exercises regularly can improve your mobility, strength, and can help you in doing your day-to-day tasks.
Machine Preacher Curls
While most people love performing the dumbbell curls, they can’t get the most out of them as they lack the mind-muscle connection. Machine preacher curls are an isolation exercise that targets the peak of your biceps.
Hanging Leg Raises
Most people who workout want washboard abs but don’t know how to achieve them. After you have your diet in place, performing exercises like the hanging leg raises will help you bring the definition and symmetry in your abs.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements