Tag: Workouts
This Could Be The Best Method To Turn You Into A Deadlift God
Increase your deadlift with these great tips as you seek to lift that monster weight.
Bodybuilding is all about improving your physique and taking yourself to the next level. Once you start down the path of a bodybuilder, see the results and improvements, it’s unlikely that you’ll ever stop bodybuilding and that’s a fact. But while looking strong certainly has its benefits, being strong is the name of the game. There’s no point in being big without having some big strength to go along with it. If you’re a lifter looking to build your strength, then the deadlift is certainly an exercise worth investing in.
The squat is certainly the king of all lifting exercises, but there’s a reason why deadlifts aren’t performed on a weekly basis. So many lifters only do deadlifts a few times per month, particularly heavy deadlifts. But it’s all in how you train and the reality is that if you want to get really good at something then you’ll have to have some patience and take some time before seeing some legitimate growth. With an exercise like the deadlift that’s doubly true. Where so many people obsess over how much weight is on the bar, you should instead focus on building your technical ability. The more you understand how a lift works, the better the results will be once you decide to up the weight on the barbell.
Let’s take a look at the best ways to increase your deadlift so you start lifting some seriously heavy weight. With proper technique and a real focus on form, your gains will improve and you will be a monster for sure in the gym. The deadlift can be great when done right and it is important to take care of yourself so you can keep up with the gains and not find yourself in a world of pain and soreness.
Benefits Of The Deadlift
The deadlift is an exercise to work both upper body and lower body muscle groups and should not be overlooked. A great exercise for strength, balance, stability, and a test of sheer will, this lift is certainly one to put into your workouts.
Benefits include:
Increase strength and size: By working many muscle groups, you leave your body no choice but to grow. This can also aid in functional strength for those everyday activities and movements (1) so you see some real gains.
Enhance grip strength: With an emphasis on having a solid grip, it is important to focus on that grip to benefits strength in your fingers and forearms (2).
Balance and stability: This lift requires a high degree of core strength and will work to keep you as grounded so you can lift that massive weight. Stability will also improve with this lift as well.
Injury prevention: By working on strengthening your muscles, as well as your joints and tendons, this lift can provide great support to alleviate any potential injuries that may arise (3). With a focus on form, you won’t feel the need to overwork or use underdeveloped muscles for support.
Best Ways To Improve Your Deadlift
Now that you’re here, you are looking for the best ways to improve your deadlift. By focusing on certain points, you will surely start to see those gains you want most.
1. Work On Accessory Movements & Exercises
The deadlift works many muscles and it is important that they are all strong so you don’t use underdeveloped muscles for extra support. This can result in unwanted pain and injury. With accessory movements and assistance exercises, you start to focus on those weak areas to make sure you promote all around better strength.
2. Work On Grip
By working on grip, you take away the chance of injury in your forearms and fingers, vital points of attachment for the deadlift. Using something like weightlifting gloves or lifting straps can help reinforce better form and help you out when it comes to grip.
Check out our lists of the Best Weightlifting Gloves and Best Lifting Straps for some awesome products to help strengthen your grip!
3. Progressive Overload
This will help build strength and break through any plateau that may be causing your gains to slack. With progressive overload you can increase not only your one rep max but also how much you weight you lift in general and how much rest you have in between sets.
4. Hips Down & Open Chest
An open chest will eliminate curving of your spine and will also allow better movement from your lats, which are essential back muscles for the deadlift. With your hips down, you focus on better balance and stability to also improve form.
5. Look For Deadlift Variations
Focusing on variations will allow for a different perspective on the deadlift as opposed to just the traditional deadlift. Variations include farmer’s walks, the Sumo deadlift, Romanian deadlift, or the Deficit deadlift which is also a great way to boost progressive overload and really see some great gains.
Wrap Up
The deadlift is a great exercise to build strength and size while also aiding in everyday movements and those that are more sport specific. Looking for ways to better your deadlift can ensure a more solid form to keep you physically healthy as well as boosting strength so you can be a monster in the gym. Knowing the benefits and how to properly perform a deadlift are great for all your needs and can provide for a great workout to better yourself as an athlete and bodybuilder. Give the deadlift and its variations a try to really see those improvements you want most.
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
Wenning, Matthew R. (2014). “The Deadlift and Its Application to Overall Performance”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patietns With Low Back Pain Benefit From Deadlift Training?”. (source)
The Ultimate Gauntlet To Test If You Are A True Master Of Fitness
Don’t get your feelings hurt…
Warning: If you’re a generally fit guy you shouldn’t read this. This is not for the “generally fit” – this is for the guy who cares more about results than how he looks in the mirror. Dare we say this might be better suited for the guy who’s not fit at all. Sure he’s not in great physical shape but he doesn’t have an ego and may actually learn from where he falls short.
The problem is with middle men, and that’s probably most of you guys, is that the ego puts in some work but not enough to take you where you really want to go. To the next level of true physical mastery. Well you can fool your girlfriend with your half -ass six pack but you can’t fool us. We’ve got a gauntlet that is meant to be a test of who is truly a master of strength and fitness. Looking to go through the gauntlet and test your abilities? Here’s the 4 challenge you’ll need to complete.
Meter Murder
The first step in our fitness gauntlet might make you curse us… but you’re going to thank us in the end for this one. You’re going to need a stopwatch and a track. Set your stopwatch to 1 min and then run 10 meters, rest for the remaining time. Do this again but this time run for 20 meters and then rest for the remaining time. Keep doing this until you can no longer beat the clock or until you get up to 200 meters. Good luck.
Death by Burpee
Step two of the fitness gauntlet. As much as we love to poke fun at the crossfit world there’s one thing that they’ve incorporated right, and that’s the burpee. The burpee is pretty much a pushup that ends with a vertical jump. Quickly go from standing to a pushup position, do one rep and then stand up, as soon as you get to your feet – jump vertically as high as you can, when you land repeat.
Try to do 100 of these in the fastest time possible. Many of you won’t be able to get to a hundred, that’s okay. As soon as you do get there the next step is to go for time. If you can beat your previous time each week then you’re doing it right.
One Minute Sprint
Now it’s time for step three of the fitness gauntlet. One minute doesn’t sound like a longtime but trust us, when you’re giving it everything that you’ve got those 60 seconds feel like hell. Get on a bike machine and try to lose as many calories as possible within the time limit. 45 is the average so if you’re higher then you’re taking care of business if not, you’re slacking.
2,000 Meter Rowing Machine
An oldie but a goodie, the rowing machine is probably one of the most complete exercise machines out there. The ultimate in man versus machine, this workout is bitter in tasted but sweet in victory. Set the rowing machine to 2,000 meters go as hard as you can until you get there. The goal is under 7 minutes but that just a guideline, don’t be discouraged if you don’t get there the first time, the rower is a wake up call for most weekend warriors.
So now that we’ve posed the challenge to you, what are you going to do with it? Try it out and let us know.
This Is How The P.H.U.L. Routine Will Give You Max Gains
Size and strength.
Bodybuilding is a strictly aesthetic venture. There are some people out there that believe having an aesthetic physique automatically means you have a powerful physique. Unfortunately that just isn’t the case. The reality of bodybuilding training, specifically if you’re just trying to get shredded, is that it has less to do with strength and power and more to do with diet, training frequency, and hypertrophy.
As you progress in your bodybuilding journey however there’s no doubt that with the size and shred you’re going to want to build power as well. Powerbuilding is the best way to go so that you not only look like a comic book superhero, but can perform like one in the gym as well. Size without strength is almost meaningless.
Imagine the Hulk having all that massive muscle without having the ability to lift a car over his head. That comic would’ve become old really fast. The same can be said of bodybuilders. You don’t want to look like the Hulk but have trouble lifting your own body weight. It’s just ludicrous. That’s why the best approach for building both power and muscle mass is none other than the PHUL training system.
PHUL, an abbreviation for power hypertrophy upper lower, is a system that promotes strength gains as well as muscle gain. The system is designed to hit each muscle group twice within the week focusing on both the upper and lower body. Compound movements are the main focus of this training program to ensure strength gains as well as improve your proficiency in the three major lifts the bench, the squat, and the deadlift. Isolation movements are also apart of the program, but the compound movements are going to improve your strength. Two days out of the four day program are focused purely on strength while the other two are focused on hypertrophy.
You’ll have two days of training with one off day in between then two more days of training with two days of rest before starting over again. What exactly should a PHUL training program look like? The GI Team has got you covered.
Day 1: Upper Power
Barbell Bench Press
3-4 sets, 3-5 reps
Incline Dumbbell Bench Press
3-4 sets, 6-10 reps
Bent Over Row
3-4 sets, 3-5 reps
Lat Pull Down
3-4 sets, 6-10 reps
Overhead Press
2-3 sets, 5-8 reps
Barbell Curl
2-3 sets, 6-10 reps
Skullcrusher
2-3 sets, 6-10 reps
Day 2: Lower Power
Squat
3-4 sets, 3-5 reps
Deadlift
3-4 sets, 3-5 reps
Leg Press
3-5 sets, 10-15 reps
Leg Curl
3-4 sets, 6-10 reps
Calf Exercise
4 sets, 6-10 reps
Day 4: Upper Hypertrophy
Incline Barbell Bench Press
3-4 sets, 8-12 reps
Flat Bench Dumbbell Flye
3-4 sets, 8-12 reps
Seated Cable Row
3-4 sets, 8-12 reps
One Arm Dumbbell Row
3-4 sets, 8-12 reps
Dumbbell Lateral Raise
3-4 sets, 8-12 reps
Seated Incline Dumbbell Curl
3-4 sets, 8-12 reps
Cable Tricep Extension
3-4 sets, 8-12 reps
Day 5: Lower Hypertrophy
Front Squat
3-4 sets, 8-12 reps
Barbell Lunge
3-4 sets, 8-12 reps
Leg Extension
3-4 sets, 10-15 reps
Leg Curl
3-4 sets, 10-15 reps
Seated Calf Raise
3-4 sets, 8-12 reps
Calf Press
3-4 sets, 8-12 reps
Is the PHUL system apart of your training program? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
The Best Way To Burn That Stubborn Body Fat For A Real Physique
Melt that flab and get super lean for all your desired physique goals.
Lifting weight is the end all be all of bodybuilding training and working to burn body fat. Or least that’s what a great deal of lifters believe. Though it may be true that the only way to grow some massive muscle is through heavy resistance training, it’s also true that lifting alone can’t get you into shredded condition to show off all that hard earned muscle. The culprit is quite obviously body fat. The higher your body fat percentage the harder it is to see the muscle that you’ve cultivated underneath. So, when is a good time to start the process of burning body fat?
The early bird gets the worm they say and it’s true of bodybuilding and fitness as well. Starting your day off with a fat burning exercising routine can be key to melting fat off your frame and keeping it off. Training at a high intensity first thing in the morning is a great way to attack body fat and melt away the blubber. Maybe you can get into the gym, maybe you can’t. There’s more than one way to get lean. But say you have no equipment on hand to get your body temperature rising in the morning, what then?
The answer is simple: bodyweight exercises.
Though it may not grow your muscles quite like other methods of resistance training, body weight exercises can be a low impact, easy fix to get your core temperatures rising and in turn begin the process of torching body fat. So how exactly should you go about getting rid of that body fat in order to be ripped and lean?
It’s simple. Start your day off the right way with this routine and watch the fat melt off of your frame. Remember, the key to burning fat is to perform these movements with high intensity with shorter rest periods. Resting for thirty seconds to a full minute should do the trick. Plus, you start your day off to give you a real energy boost before you’ve even had your first cup of coffee.
Benefits Of Bodyweight Exercises
While bodyweight exercises will not give you that massive physique you want most, they are still highly effective in working to shed that unwanted body fat. Of course, strength training is vital but it would be foolish to neglect some of the amazing benefits that a good bodyweight routine can do for you (1).
Benefits of bodyweight exercises include:
Highly effective workouts: Bodyweight exercises can work many muscles at once and really target muscle growth and fat loss making them highly effective workouts.
Only progression: You only can really progress with bodyweight workouts so the pressure to perform is how much you want to grow.
Improve balance: By working on better balance and coordination, you can build a sense of proper movements without worrying about how much weight you are lifting.
Still work those muscles: Bodyweight exercises will still allow you to target your muscles so you can give them a chance to grow.
Incredibly convenient: These can be done anywhere and at anytime so there is never an excuse to not have them done.
Highly Effective Bodyweight Workout To Burn Fat
In order to get started on this fat loss journey, knowing some great exercises to get you started can prove to be highly effective and worth your while especially as you seek to drop that stubborn fat. You can perform these anywhere and at any time so you never have an excuse to not get these done.
The Workout
Push-Ups: 100 reps
Bodyweight Squat: 100 reps
Mountain Climbers: 100 reps each side
Alternating Lunge: 100 reps each side
Reverse Lunges: 100 reps
Jumping Jacks: 150 reps
Burpees: 50 reps
High Knees: 100 reps
Jump Rope: 50 reps
Included with a workout like this could be something like high-intensity interval training (HIIT). HIIT is a form of cardio where you perform fast-paced intervals that are alternated with recovery-style ones to keep you working hard, keep your heart rate up, and keep you shedding that unwanted fat. These workouts are great for working at maximum capacity without totally gassing yourself so you still have a chance to complete the workout while still getting a great workout (2,3).
Best Supplement For Burning Body Fat
For many of us, working hard just isn’t enough and we need an extra boost from a great supplement so we see some real gains start to happen. A fat burner is a great option, either a fat burner for men to really see that massive physique, or a fat burner for women for those women looking to sculpt and tone. Either way, this supplement can work wonders when it comes to seeing that desired physique you want most (4).
Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burner supplement.
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners On The Market for more great fat burning products!
Wrap Up
Losing that unwanted body fat can be difficult, but knowing the proper steps can be the best option for you. Bodyweight exercises and the many benefits associated with them can work wonders and lead you down a road you definitely want to go. When it comes to those supplements to help boost weight loss, look to a fat burner for what it can do for all your gains. You won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Burn Lab Pro and Envato
References
Harrison, Jeffrey S. (2010). “Bodyweight Training: A Return To Basics”. (source)
Martins, Fernanda M.; Souza, Aleteia; Nunes, Paulo; Michelin, Marcia; et al. (2018). “High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
How Michelle Lewin Works Out For A Perfectly Sculpted Physique
This week long workout from Michelle Lewin is perfect for toning out that shredded physique.
Michelle Lewin is an IFBB competitor, model, actress, and fitness icon known for an amazing physique. With an entertaining and educational social media presence, matched by her dedication to sculpting and perfecting her physique, Lewin is a prime example of what hard work can do.
While we all seek to find the best workouts possible for ourselves, it can be challenging sometimes to find the right ones. But looking to the professionals and those who have gone before us can prove to be incredibly worthwhile especially as we seek all of those gains. Since they are living proof of what can happen, for they have done these exercises before, who better to learn from than those athletes with the perfectly sculpted and massive aesthetics already.
Michelle Lewin’s humble beginnings took her from an average fitness enthusiast to a force in the fitness world. From winning pro bodybuilding events, to starring in music videos, and running a successful social media channel, Lewin has proved who she is to those in the fitness community.
Full Name: Michelle Lewin
Weight
Height
Date Of Birth
125-135 lbs.
5’4’’
02/25/1986
Profession
Era
Nationality
IFBB Competitor, Model, Actress
2010
Venezuelan
With her modeling career forcing her to stay in shape, she learned to love the gym and became obsessed. That obsession turned into a passion and now she uses her platform to help others get in the shape they want to be in. Her busy workout week keeps her grinding hard every day so she can see those gains she wants most.
About Michelle Lewin
Growing up in Venezuela, Lewin had the opportunity to start a modeling career young. Eventually this would work in her favor and someone told her about opportunities beyond just modeling. This prompted her to enter into the NCP bikini competition and soon thereafter, she was hooked. As someone who began to love the gym, Lewin began to grow and sculpt her body realizing she could have an illustrious career in a number of areas. As she began to perfect her physique, people began seeking her for more photo shoots and she would soon be a cover model for some of the biggest names in the industry.
Since then, Lewin has competed in a number of bodybuilding competitions finishing in the top 5-10 in many of them. Along with her modeling career, she has a successful social media channel with many followers who seek her advice on how to better themselves using her techniques. From diets, to workouts, supplements, and more, she works to better the lives of others using the tools she’s used on herself.
Michelle Lewin Training Routine
This training routine from Michelle will see 5-6 days of solid work with a great variety of exercises. Working 1-2 main muscle groups a day allows for focus on each respective group so you can start to really target them for growth and challenge them to perform. Working on effectively performing each exercise will prove to be beneficial as you seek to optimize all gains for that shredded physique like Lewin herself.
Day 1: Back and Biceps
Exercises
Sets
Reps
Pull-Ups
4
15
Chin-Ups
4
15
Low Pulley Rows
4
10
T-Bar Rows
4
8-10
Dumbbell Bicep Curls
4
10
EZ Bar Bicep Curls
4
8
Straight Bar Cable Curl
4
8-10
Day 2: Hamstrings & Calves
Exercises
Sets
Reps
Lying Leg Curls
4
12
Seated Leg Curls
4
10
Deadlift
4
8
Seated Calf Raise
4
12
Standing Calf Raise
4
12
Day 3: Triceps & Shoulders
Exercises
Sets
Reps
Standing Dumbbell Triceps Extensions
3
10
Skullcrushers
3
10
Overhead Cable Extensions with Rope
3
8
Military Press
3
10
Dumbbell Shoulder Press
3
10
Upright Row
3
12
Side Raises
3
12
Front Raises
3
12
Day 4: Optional Rest Days
For Day 4 in her routine, Lewin will use this as an optional rest day. Depending on how she feels about her week and the subsequent progress, she will either focus on those muscle groups that are lacking or will take the day to rest and be fueled for her next days’ workout.
Day 5: Legs
Exercises
Sets
Reps
Lunges
4
10
Good Mornings
4
12
Leg Press
4
10
Squats
4
8
Barbell Stiff-Leg Deadlift
4
12
Day 6: Abs
Exercises
Sets
Reps
Hanging Crunches
4
20
Traditional Crunches
4
20
Crunches on Machine
4
20
Crunches on Ball
4
20
Day 7: Rest Day
Typically a Sunday, Lewin will take this day to rest, recover, and enjoy doing other activities she loves.
Featured Supplement
While Lewin uses her own supplements of choice, we thought it would be great to share an awesome supplement so you can see some serious gains as well. While we all know taking a protein powder or pre-workout is important, some other supplements may be overlooked. Of course, a creatine supplement can boost growth for both men and woman and a fat burner can work to shed that unwanted fat, but what about getting those nutrients into your body that we may miss from our diets? A multivitamin can work to fill in any nutrient gaps to keep us much healthier overall.
Performance Lab NutriGenesis Multi For Women
Performance Lab NutriGenesis Multi For Women is an awesome multi when it comes to active women and female athletes. With clean and effective ingredients, this ultramodern multivitamin for women is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
Price: $39.00/ 120 capsules
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Check out our individual review here!
Check out our list of the Best Multivitamins for more great products to boost health and wellness!
Wrap Up
This workout from Michelle Lewin will give you some amazing exercises so you can start lifting big and getting that sculpted physique like Lewin herself. With a nice variety and a real challenge on each day, you absolutely can’t go wrong with this workout and you won’t be disappointed by the results. Give Michelle Lewin’s workout a try and let us know what you think.
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 Michelle Lewin Instagram and Performance Lab
How to Stay Fit While Traveling
Traveling for work or vacation is common, especially pre-pandemic. Now that you may be traveling again, you may be wondering how to stay fit while traveling.
When you travel, finding the right workout routine and eating healthy can be challenging. If you aren’t careful, you may forgo working out altogether and eat foods that may not align with your fitness goals.
However, in this article are guidelines, workout routines, and nutrition tips on how to stay fit while traveling, so that you can reach your goals and stay in shape year-round.
Workout Routines
You don’t necessarily need a gym to get an effective workout in. Below, are other options such as bodyweight workouts and resistance band workouts.
Bodyweight Workouts
At the very least you have access to your body weight when it comes to traveling and finding the equipment and time for working out. Using your body weight is simple, easy, and free. All you need is enough room in your Airbnb, a hotel, or the great outdoors.
This study found that bodyweight training is enough to substantially increase your lower body strength. (1)
Below, is a sample bodyweight workout plan to give a go while traveling.
Sample Bodyweight Workout
Pike push-ups 3 sets x max reps
Close-grip push-ups 3 set x max reps
Superman 2 sets x 10 reps
Dips 2 sets x max reps
Pistol squats/Assisted pistol squats 3 sets x 10 reps
V-ups 3 sets x 10 reps
Front plank 3 sets x 1 min.
Resistance Bands
Getting some resistance bands can be a lifesaver when it comes to staying in shape while on the road. They’re cheap, portable, and are easy to set up from anywhere. You can do them right from your hotel room.
They also allow you to add some resistance to your workouts that bodyweight exercises can’t (besides your body weight).
This 2019 study showed that resistance band training has similar improvements on your body composition as weight lifting. (2)
Below, is a sample resistance band workout routine to try.
Sample Resistance Band Workout
Resistance band squats 3 sets x 10 reps
Resistance band chest press 3 sets x 10 reps
Resistance band bent-over rows 3 sets x 10 reps
Resistance band shoulder press 3 sets x 10
Resistance band lateral raises 2 sets x 12 reps
Resistance band biceps curls 2 sets x 12 reps
Hotel Gyms
If you’re lucky, you may have access to a hotel gym while you’re traveling. However, not every hotel gym is the same and most will likely lack all the weight and machines you’re used to to get an effective workout in. The good news is that almost all hotel gyms will have access to at least some dumbbells, even if they’re light, and a bench. With that being said, it’s recommended that you do a dumbbell workout if you’re able to have the luxury of having a hotel gym.
Below, is a sample dumbbell workout routine you can do.
Sample Dumbbell Full-body Workout Plan
Walking
In my opinion, walking is the most underutilized physical activity you can do. It gets your heart pumping, burns calories, and is an effortless way to get moving to stay in shape.
A lot of people think that just because walking is easy that it’s not effective. Well, contrary to that belief, walking is still a great form of exercise and actually, it can be a good way to practice active recovery — allowing your body to recover from workouts while still engaging in physical activity. Furthermore, walking helps preserve lean muscle mass since it’s less intense than other forms of cardio.
So make sure you’re walking as often as possible when you’re traveling! Even if it’s just to the nearest (healthy, hopefully) restaurant. All that walking adds up and will go a long way in making sure you maintain your physical fitness levels until you get back in town. (3)
Cardio
As far as cardio goes, besides walking you can go jogging or use any cardio machine your hotel may or may not have access to. But there’s a shorter and possibly more effective way of doing cardio on the road, aka high-intensity interval training (HIIT) workouts. Short and effective HIIT cardio workouts help maintain your physique when you’re busy and limited on time. (4)
Doing some cardio is always beneficial since it’s great for your cardiovascular health and burns calories, however, you’ll want to mainly stick to trying to find the time and equipment if you can to do resistance training to really keep you in shape and maintain your muscle mass while you’re away from home.
Nutrition
Aside from catering to your workout needs, making sure you watch your diet is equally important as well. You likely won’t have access to the same foods you’re used to eating, and eating healthier can be much more challenging, especially if you’re used to eating the same meals to hit your nutritional goals — calories, protein, fats, and carbohydrates. There are some tricks and hacks you can do though to limit eating poorly and being too far off from your nutritional targets.
Watch Your Calories
First and foremost, portion control how much you eat (even if you’re pigging out on foods you didn’t plan on eating). How many calories you eat will be the most important factor in making sure you can ward off gaining weight and fat while you’re traveling.
Focus on Protein
Secondly, try to focus on protein-dense foods. If you can, eat as many meals with meat as you can. If not, get some protein bars and protein shakes. These are quick and easy to consume and are often easy to find no matter where you’re at.
Intermittent Fasting
Another secret hack that you can utilize while traveling is fasting. Fasting has an array of benefits, but it’s especially useful when you’re on the road. That’s because you won’t have to constantly meal prep and worry about what to eat and how much to eat. Instead, you’ll only need to eat 1-2 meals a day, with maybe a light snack or two.
The main culprit to weight loss is burning more calories than you consume and fasting makes eating fewer calories much easier since you’ll be restricting when you eat. (5)
Conclusion
If you travel a lot for work or pleasure, then working out and eating right may be troublesome for you. However, there are ways to make fitness a part of your schedule no matter where you’re traveling or where you’re staying. Through the use of your own body weight, resistance bands, dumbbells, and intermittent fasting, you can stay fit while traveling.
Follow the tips and guidelines laid out in this article and staying fit while traveling will be as if you aren’t traveling at all.
Do you travel often? If so, how do you prepare yourself to stay fit while traveling? Let us know and follow us on Instagram, Facebook, and Twitter.
References
1 – Yamauchi, J., Nakayama, S., & Ishii, N. (2009). Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals. Geriatrics & gerontology international, 9(3), 262–269. https://doi.org/10.1111/j.1447-0594.2009.00530.x
2 – Lopes, J., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. https://doi.org/10.1177/2050312119831116
3 – Rippe, J. M., Ward, A., Porcari, J. P., & Freedson, P. S. (1988). Walking for health and fitness. JAMA, 259(18), 2720–2724.
4 – Nicolò, A., & Girardi, M. (2016). The physiology of interval training: a new target to HIIT. The Journal of physiology, 594(24), 7169–7170. https://doi.org/10.1113/JP273466
5 – Rynders, C. A., Thomas, E. A., Zaman, A., Pan, Z., Catenacci, V. A., & Melanson, E. L. (2019). Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients, 11(10), 2442. https://doi.org/10.3390/nu11102442
Everything You Need to Know About StrongLifts 5×5 Strength Program
The optimal volume for building muscle has been the subject for a number of scientific studies over the years and yet there still does not appear to be a definite answer. The original understanding was that the number of reps completed dictated the muscle component trained. Low reps under a heavy load developed strength whereas high reps under a low load would improve muscular endurance.
Now, however, there are those who advocate the use of both high and low repetitions stating that this is optimal for hypertrophy (muscular growth). With a number of contradicting opinions and views on the ideal number of repetitions, it can be challenging to know who is right. For a number of years, 5 sets of 5 reps has been seen as the gold standard for strength training however, it’s overall impact on muscle building is questionable.
What Is StrongLifts?
StrongLifts is a linear progression strength program which can be used by practically any individual, regardless of their experience. It is a simple and effective program for building strength as highlighted by the fact it only requires completion of 2 workouts – workout A and B.
Both of the workouts focus on large, compound movements that will cause improvements in strength. Compound movements are simply exercises which work multiple muscles groups across a number of joints.
The participant is required to train 3 times per week and must alternate between both workout A and B. The workouts should be spread throughout the week with the general rule being one day on, one day off, which will give the body sufficient time to fully recover from training bouts.
As mentioned, StrongLifts follows linear progression which simply refers to a training principle involving incrementally adding more weight to each exercise with every session. To effectively apply this principle, StrongLifts requires that on successful completion of 5 sets of 5 reps, 5lbs (or 2.5kg) should be added to the barbell. This process should be repeated and continue for as long as possible in order to maximize an increase in strength.
StrongLifts Workouts
The StrongLifts workout routine is simple and easy to implement; there are only 5 exercises to complete per week – the squat, bench press, barbell row, overhead press, and deadlift. Of course, this makes the StrongLift program highly appealing for novices and beginners.
Workout A
Exercise
Sets x Reps
Squat
5 x 5
Bench Press
5 x 5
Barbell Row
5 x 5
Workout B
Exercise
Sets x Reps
Squat
5 x 5
Overhead Press
5 x 5
Deadlift
1 x 5
The deadlift is the only exercise out of the 5 that fails to follow convention as only one set of deadlift is required, rather than five. The underlying reason for this is that heavy deadlifts are highly taxing on the central nervous system and as a result, 1 set will suffice.
5 x 5 Considerations
By searching through popular strength training programs online, it won’t take long to notice that a large percentage of them use 5 x 5. Many view the 5 x 5 as the optimal combination of load and intensity for building strength. But is it the ideal volume for driving muscle growth too?
Previously, the widely-held belief was that performing 1-5 reps would build muscular strength, 6-12 reps causes muscular hypertrophy and 12 reps or more would develop muscular endurance. This may help to explain why so many strength programs focus on 5 x 5 and rarely incorporate sets exceeding 5 reps.
Optimal Training Frequency
Typically, bodybuilders follow a “split” strength program which involves focussing on one muscle group per session – in other words, they train each muscle group once per week. However, evidence is mounting that suggests that this is perhaps not the most efficient way to develop size.
Recent research indicates that an increase in training frequency may accelerate muscular hypertrophy to a greater extent (1). This means training each muscle group several times per week – instead of once. One particular study compared the rate of muscle growth between those adopting a “split” routine and those training 3 times per week. The group that trained muscle groups multiple times per week experienced more rapid gains.
With StrongLifts, squats will be performed 6 times over a two week period. Meanwhile, bench press, overhead press, row, and deadlift will be performed 3 times each over the same period.
Of the back of this research, the training frequency for squats would be considered optimal, however, frequency is certainly lacking for the deadlift and for all upper body exercises. Therefore, this may lead to a fine development of the legs (specifically the quads and glutes) but an inefficient development of the upper body and hamstrings specifically.
Weekly Training Volume
Training volume simply refers to the total amount of work performed during each workout. The number of sets and reps performed, the weight lifted and total intensity will all have a bearing on overall training volume.
In the fitness industry, there is a wide range of opinions when it comes to training volume. For example, one may say that completing sets to muscular failure is the best way to add mass whereas another may say working to absolute failure is unnecessary for muscle building.
As with training frequency, a large number of studies have been completed and have investigated the link between volume and hypertrophy. The majority of the research agrees that the number of sets performed will have a direct impact on the rate of muscular hypertrophy. The more sets completed (without overtraining), the greater the rate of muscular growth (2).
It is important to consider total weekly training volume – rather than individual workout volume. The weekly volume for the StrongLifts program includes 16/17 sets for the legs (15 sets of squats, 1/2 sets of deadlifts). This is ample volume for developing the legs optimally.
Once again, however, StrongLifts is found lacking when it comes to upper body development. The weekly volume for the chest, back and shoulders is significantly lower – averaging at 7.5 sets.
This adds even further weight to the idea that StrongLifts may indeed develop the legs at a decent rate yet the upper body may under-develop due to the lack of training frequency and overall volume.
Using Heavy Weight
As stated earlier, the deeply-held belief was that for building muscle mass effectively, a rep range of 6 – 12 reps should be adopted and therefore, while completing 5 x 5 would be beneficial for building strength, it would not optimally build muscle.
The main benefit of using heavy weight is the fact that there is a large degree of muscle recruitment required to generate movement and stability. A further benefit to using heavy weight is that fatigue will not build up to the same extent as it would with high reps thus facilitating form.
Over the years, however, data from recent studies have suggested that the number of reps completed may not have as great an impact on muscle growth as we had once imagined. Both low and high reps appear to have a similar impact on the rate and extent of muscular hypertrophy.
One recent study even suggested that heavier weights and low reps is actually superior for muscular growth. The research involved placing participants into one of two groups. The first group completed 4 sets of 10-12 reps per exercise while the second group completed the same exercises using a heavier load and completed 3-5 reps per exercise.
The results after 8 weeks of training indicated that those performing 3-5 reps put on a greater amount of muscle mass in comparison to those who participated in sets of 10-12 reps (3).
Research investigating how the body reacts to rep ranges will undoubtedly continue for many years to come however, this recent research does seem to point toward heavy weight training being as beneficial for muscular growth as traditional hypertrophy training.
The traditional view would have shunned the approach taken by the StrongLifts program for building mass, however, keeping in mind these latest findings, it must be said that low reps (3-5) will indeed facilitate muscle mass improvements.
Varying Sets and Reps
While 5 x 5 does appear to be effective, there is a case to suggest that varying the number of sets and repetitions performed may lead to even greater development. Often referred to as “combination training”, this method involves working the upper and lower body through a number of different rep ranges.
Findings have indicated that this method can be utilized to maximize muscle growth. One study, in particular, investigated the impact that “backed off” sets had on overall muscle gain. A backed off set is simply where the load is reduced drastically for the final set to allow a high number of reps to be performed.
The research found that backed off sets had a greater impact on size development and strength capability than standard “straight” sets of 5 x 3-5 (4). Based on these findings, incorporate a mixture of high and low repetitions may accelerate hypertrophy to a greater extent. StrongLifts fails to utilize combination training and stick only to straight sets of 5 x 5.
Limited Exercise Menu
The majority of 5 x 5 programs, such as StrongLifts, integrate a number of key compound exercises. It would be highly challenging to find a 5 x 5 program that doesn’t include the squat, deadlift, bench, and overhead press.
While these exercises are high effective for strength and size building, concentrating solely on one exercise per muscle group is unlikely to optimize growth. Undoubtedly, these key movements exercise a large number of muscles and place a great demand on them however, in order to maximize development, we must use several exercises.
For a comprehensive development, we must ensure that all muscle fibers are targeted equally. One of the best examples that can be given to demonstrate this is the use of an incline during the bench press. A standard bench press will place a great degree of stress on the pectorals, yet, in order to fully develop the pecs, it’s important to incorporate the incline press and allow the fibers of the upper pecs to develop at a similar rate.
One recent study investigated the impact that squat-only program and a varied quad-based program had on overall quad development. The varied program, which involved several exercises including the leg press, squat, and lunge, was found to be superior for developing the 4 individual muscles of the quads. (5)
Strength Does Not Equate To Size
5 x 5 programs have been in existence for a long time but were highly popularized in the 1970’s. Since then the 5 x 5 has been treated as the ultimate strength and power building method.
While there is no doubt that the 5 x 5 is superb for developing strength, it is critical to remember that an increase in strength capabilities does not necessarily equate to changes in muscle size. Absolutely, there is a link between an increase in strength and muscular hypertrophy but it is not a perfectly correlated relationship.
There are many individuals, some who you may have come across at your local gym, who are not especially muscular but are extremely strong. This helps to highlight the fact that improving strength with each and every compound lifts will not guarantee an increase in muscle mass.
Before we even consider the strength program to follow, one must first place themselves within a calorie surplus and ensure that they are consuming an adequate amount of protein per day to promote effectual growth. If these two components are not in place, strength may improve yet muscular size may remain relatively unchanged.
The 5 x 5 and Testosterone
Finally, it has been suggested that performing compound lifts following the 5 x 5 method somehow creates an anabolic state thus enhancing the release of muscle building hormones such as testosterone and human growth hormone (HGH).
Unfortunately, this claim lacks substance. While “big” exercises such as squats and deadlifts may contribute to a minute increase in testosterone and growth hormone, it is a short lived effect and has little impact on muscle mass development (6).
Final Word
While the StrongLifts program is simple, effective and a great tool for novices looking to learn basic barbell exercises and build strength, there are absolutely no guarantees that it will develop muscle mass to a great extent. There are a number of shortcomings with the StrongLift program – specifically in regards to the lack of upper body development. Therefore, if your primary goal is to build mass, consider looking for a program which integrates appropriate volume, frequency, and variation.
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References:
1- Schoenfeld, Brad J.; Ratamess, Nicholas A.; Peterson, Mark D.; Contreras, Bret; Tiryaki-Sonmez, Gul (2015-7). “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (7): 1821–1829. doi:10.1519/JSC.0000000000000970. ISSN 1533-4287. PMID 25932981.
2- Schoenfeld, Brad J.; Ogborn, Dan; Krieger, James W. (2017-6). “Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis”. Journal of Sports Sciences. 35 (11): 1073–1082. doi:10.1080/02640414.2016.1210197. ISSN 1466-447X. PMID 27433992.
3- Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A (August 13, 2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC PMCPMC4562558. PMID 26272733.
4- Goto, Kazushige; Nagasawa, Masanari; Yanagisawa, Osamu; Kizuka, Tomohiro; Ishii, Naokata; Takamatsu, Kaoru (2004-11). “Muscular adaptations to combinations of high- and low-intensity resistance exercises”. Journal of Strength and Conditioning Research. 18 (4): 730–737. doi:10.1519/R-13603.1. ISSN 1064-8011. PMID 15574075.
5- Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
6- Walker, Simon; Häkkinen, Keijo; Haff, Guy Gregory; Blazevich, Anthony J.; Newton, Robert U. (2017-4). “Acute elevations in serum hormones are attenuated after chronic training with traditional isoinertial but not accentuated eccentric loads in strength-trained men”. Physiological Reports. 5 (7). doi:10.14814/phy2.13241. ISSN 2051-817X. PMC PMCPMC5392527. PMID 28400506.
Header image courtesy of Envato Elements
8 Best Back Exercises For A Rock Solid Back And Physique
Don’t overlook the gains you can get from having a rock solid back and really work to elevate your overall performance and physique with these great exercises to bring your gains to the next level.
It’s too easy to look in the mirror and see the progress made in the front. The pecs that pop, the biceps that bulge out, and those washboard abs you’ve made happen with strict attention and dedication. But your back needs love and the gains made from producing a rock solid back are waiting for you to expose. Not only can your back help give off that toned aesthetic you’ve hustled for in the front, but the benefits to your posture and overall strength are endless. So, why limit yourself with what you can and cannot do when building muscle.
We often spend so much time hunched over a desk or a computer, not realizing the detriment we’re producing to our backs. That weakness not only hinders our overall growth but stunts your progress from those workouts in the front you desperately want to improve. The stronger your upper back, the more stable your shoulders become, thus allowing more weight for upper body workouts, like the bench press. Seems like you take out two birds with one stone so why not work the back to its optimal capacity for muscle growth.
So while the front gets all the love, the back struggles for attention and ultimately can bring you down, hurting all other elements of your workouts. With these 8 workouts, you’ll notice a huge difference in your overall strength and posture and that V-shape you so desire is just around the corner. So give these a try and really start to see the gains grow and that much desired V-shape taper come into full effect as you work yourself to oblivion.
A shredded back is what separates the men from the boys, especially in the gym. A good back training session should be as brutal as a hardcore leg day and leave you sore and wanting more. You should be running on fumes by the end of your back workouts and seeking the next back workouts to really enhance your overall growth. Don’t be just another person working out in the gym. Be a force that everyone can jealous of every time you grab a weight. Knowing what to do and actually doing it are two totally different things so make those rock solid back goals come true with a serious boost to your training and muscle growth.
If you want a cobra back, you need to constantly shock your muscles with different exercises. Hitting a training plateau is one sure way to stunt your gains and waste your time in the gym. Your back is one of the biggest muscle groups and you need to target it from every angle for optimal results in the most safe and effective way. We have put together the list of workouts you can try during your next workout to really turn your back into a serious strength specimen.
Here are 8 training exercises to help you get that rock-solid back.
Band Bent Over Row
The band bent over row is perfect for those at-home workouts. Either as a warm-up or a workout, the band bent over row will provide great range of motion while still challenging you, all while forgetting that weights exist. Providing constant tension, it allows for various grip options while sticking with a natural range of movement. Improving not only grip strength but also mobility is more than key when looking to progress with your overall goals with a good back workout.
How to: Grab a band and place it on the ground, standing in the middle. Take the band with both hands with an overhand grip, bend at the hips, keeping a good, solid posture with your feet shoulder width apart. It’s crucial that your back remains straight and not rounded. Pull the bands towards your chest, squeezing your back, ending with a slight pause at the top. Return to the original position and keep working against the band’s resistance.
Single Arm Dumbbell Row
The single arm dumbbell row is great because it allows you to lift more weight with a greater range of motion. The ability to focus on weaker points of your back is just one benefit to this workout. Your lats will work hard and other muscles like the rhomboids and traps will jump to their defense.
How to: There are two ways to do this workout and each will provide solid benefits. It is important to keep the core engaged with both so as to protect the spine and provide solid stability.
Using a bench, place one knee down toward the back with the same side hand towards the front. Provide support with the leg that is on the ground and using your free hand, grab a weight. Maintaining a flat back is key as you lift the weight in a rowing motion to avoid lower back pain. Repeat with the other side by placing your other knee on the back of the bench with the same side hand on the front.
The other way to do this exercise is to place one hand in the middle of the bench and hinge at the waist with both feet planted firmly on the ground. With the core engaged, grab a weight with your free hand and lift to your chest in a rowing motion, keeping a flat and stable back.
Renegade Row
The renegade row is the perfect challenge for it combines both the pushup and plank, mixed with the added bonus of weights. Keeping a tight core is critical for the integrity of this position so as to not injure yourself. Start light and work your way up to heavier weights. As a full body exercise, the renegade row will work to push you to new heights with your overall strength goals. Planks work to target your core and offer balance and stabilization for the lower back while push-ups can really work your chest, arms, and core. The row will target the back making this a serious contender for one of the best full body workouts for your back muscles.
How to: Grabbing a pair of dumbbells, get into a plank position with feet spread shoulder width apart. The dumbbells should be parallel to each other as you squeeze your glutes and brace your core. It is important to keep the core engaged the entire time.
Lift one weight up in a rowing motion to your chest, pause for a second, and return the weight to the ground. Reset, check your core, and repeat with the other side. Control is key with this workout in order to keep your body stable and your core engaged.
Chest-Supported Dumbbell Row
The chest supported dumbbell row is a great for those who may struggle with keeping a strong chest and straight spine with some others. The chest-supported dumbbell row lets the bench do all of the work while you can efficiently move the weight. Often times we lose our form and balance throwing us all out of whack. Supporting ourselves is key when it comes to working a full body exercise for those vulnerable joints and smaller, overlooked back muscles can become targets for injury and unwanted pain, like those in your lower back. Really take advantage of this exercise and work to benefit yourself overall.
How to: Using an incline bench, lay on your stomach and let your arms hang. Grab the dumbbells and squeeze your back to pull the weights with your hips. Your elbows should be at a 90-degree angle. Make sure to squeeze your shoulder blades, pausing at the top for a second or two, and returning to the start.
Seated Cable Row With Pause
The seated cable row with a pause is a great workout to see big gains. Sitting up tall and keeping your shoulders back is key in strengthening those muscles. Unstable shoulders can limit your movement resulting in not as much growth. It is crucial to keep your shoulders back and down in order to avoid injury. The great benefit to this exercise is that you can start with light weight and slowly add more weight to maximize your gains. Working a drop set with this is also something that can really enhance overall muscle growth and huge gains with your back muscles.
How to: Sit upright across from the bar. Grab the bar and pull towards your upper abs. Set your shoulders blades together and tighten your abs before beginning. Sitting up tall, let your arms slide out following the cable. Your body should remain straight and firm throughout the entire movement. Repeat with desired number of reps.
Wide-Grip Seated Cable Row
The wide grip seated cable row is really just a variation of the seated cable row, but is important for those who want more specific focus on the lats. The same applies with keeping a tight core and stable shoulders. Similar to the normal grip seated cable row, this exercise can elevate all aspects of performance and growth by playing with weights to really trick your muscles and alleviate lower back pain.
How to: Sit upright holding the bar with a wide grip. Hinge at the waist while maintaining a tight core and flow out with the cable. Pull back towards the upper abs and pinch your shoulder blades together.
Close-Grip Pull Down
The close grip pull down is great for it allows a longer range of motion and increased time under tension, forcing your muscles to work a little harder. The close-grip and the regular grip act very similar to one another so it’s really a personal preference. Keeping this movement slow and controlled will only add to the resistance and tension and a good squeeze will only amplify the effects of a stronger back.
How to: Sit upright with your knees placed under the pads and keep your back upright with your arms straight. Reach up and grab the grips, bracing your upper body. Pull down to your chest and hold for a moment before releasing back up to the top.
Pullups or Chin-ups With Variations
Pullups and chin-ups are staples in any workout especially for those looking to get a V-shaped torso. Pull ups and chin ups work the lats and that flared shape can make you appear more slim without shedding a pound. There are many variations with these, but here are some good ones to try. Find on that is comfortable for you and really work the reps while mixing in new ones to trick your muscles and diversify your training.
Chin-up: Grab the bar with an underhand neutral grip shoulder-width apart.
Mixed Grip Chin-up: Grab the bar with hands shoulder-width apart, however one is underhand and the other is overhand.
Pullup: With an overhand grip, repeat the same motion as a chin-up to really get a great pull ups exercise for muscle gain as you build muscle.
Towel Pullup: A fun take on the pullup, drape a towel over the bar and grab the ends with your palms facing each other. This can help improve grip strength and is great for the forearms.
Wrap Up
These are sure to fire up your physique so you see huge gains in your back. A strong back can provide not only strength but also support and stabilization for big lifts so you stay strong and injury free. Having a rock solid back means you know what you are doing and not just in the gym wasting your time. Taking the time to really work your back muscles and give your body the best benefit possible is something you should applaud yourself for because many people overlook it. Don’t let the same old routine ruin your chances at great gains and work to add some diversity into your back workouts with some simple or more advanced exercises. Try these today and see what they can do for you to advance all of your bodybuilding, fitness, health, and wellness goals in your quest for optimal performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Mastering The Straight Arm Pulldown
The straight arm pulldown is an excellent lat-isolating strength exercise which has been derived from the classic lat pulldown exercise. Unlike the lat pulldown, the straight arm variation involves assuming a standing position rather than seated. Additionally, as the name suggests, the exercise involves maintaining straight arms throughout the entirety of the movement, whereas the lat pulldown involves a large degree of elbow flexion.
Straight Arm Pulldown Analysis
The exercise can be considered an isolation exercise which means that movement occurs across one joint only – in this case, the shoulder joint. The lat pulldown, meanwhile, would be considered a compound exercise as movement is generated across more than one joint – the shoulder and elbow (1).
Isolation exercises are specifically beneficial when looking to develop specific muscles or muscle groups. Performing isolation exercises regularly can also facilitate improvements with bigger, heavier compound exercise and may also assist in ironing out any muscular weaknesses and imbalances that exist.
In the case of the straight arm pulldown, the idea is to isolate the latissimus dorsi – the biggest and most powerful muscle group of the back. While the lat pulldown does work the lats to a significant degree (2), the lats work through a shorter range of motion when compared to the straight arm pulldown. The large range of motion found with the straight arm pulldown increases the demand and stress on the lats which forces it to adapt and grow stronger.
While it is the lats that are predominantly driving the movement of the straight arm pulldown, there are other muscles and muscle groups that work to generate and control movement. The rhomboids and traps (upper back), the rear deltoids (back of the shoulders), triceps (upper arm), pectorals (chest) and core, must all contract in some capacity to assist in the movement.
Straight Arm Pulldown Benefits
In addition to strengthening the lats, there are a number of benefits associated with regularly performing this exercise. Firstly, this exercise is excellent for improving the mind-muscle connection. As the name suggests, the mind-muscle connection simply refers to the level of activation felt when performing exercise. Studies suggest that one can actually increase the level of muscle activation by focussing on the working muscle when exercising (3).
The lats are notoriously difficult to “feel” and many lifters find it challenging to feel the lats contracting and relaxing during conventional lat pulldown-type exercises. With the increased range of the straight arm pulldown and the fact that this is an isolation exercise, it becomes much easier to feel the lats.
As mentioned earlier, isolation exercises can have a substantial impact on improving movement and form with compound exercises. This is certainly the case with the straight arm pulldown and the deadlift.
The pulldown strengthens the lats and places them in a similar position to the deadlift. For many people, the deadlift can be a very tricky exercise to learn and rounding of the spine is a common problem.
Often, this rounding can be overcome by engaging the lats. Because the lats assist in lumbar spine flexion and extension (4), learning to activate them properly can help in maintaining a neutral spine alignment. Therefore, performing the pulldown regularly will strengthen the lats, allow for a greater engagement during the deadlift and facilitate deadlift form.
Straight Arm Pulldown Coaching Points
For the straight arm pulldown, a cable pulley and attachment are required. A rope is recommended as the attachment as it will allow for the greatest range of motion. A bar will suffice, however, the range will be slightly more limited using a bar, as the legs prevent the bar moving further back. The rope, however, allows the user to continue pulling backward until the hands are aligned the hips.
Increasing the range of motion will have a knock-on impact on the amount of the lat activation. As suggested earlier, the greater the range, the greater the activation of the muscle. If possible, consider using two ropes rather than one; this will allow for a wider grip and may enhance activation further.
In order to effectively perform the straight arm pulldown, follow the 6 coaching points below.
1) First, select a high pulley, or if adjustable, move the pulley up until it is approximately at head height. Attach the rope to the pulley and grasp both ends of the rope firmly.
2) Before moving into position, focus on pulling your shoulder blades back and down. Squeeze the muscles in order to hold the shoulder blades in this position throughout.
3) Pull your ribcage down, tuck your tailbone under the body and squeeze all core musculature. From there, focus on pushing your hips backwards so that your upper body tips forward by 30-45 degrees.
4) Still holding that solid position, step away from the pulley to create cable tension. As you move backwards, the arms should extended fully overhead and the feet set at hip-width. At this point, you should already be feeling a stretch in the lats.
5) From this position, maintaining straightness, drive the arms down in an arching motion until the hands are by the hips or even slightly beyond the line of the hips. Focus on squeezing the lats at this point.
6) In a controlled fashion begin to reverse the movement. Once again, maintain straight arms and focus on bracing the core in order to control the movement back to the starting point (5).
Look to complete 10 – 15 reps for 3 sets and ensure to rest for 1-2 minutes between sets.
As emphasized a number of times, it is vitally important to maintain straight arms at all times during this exercise. If flexion is allowed to occur at the elbow, some of the emphasis will move away from the lats and onto the triceps, biceps and rhomboids.
Using the Straight Arm Pulldown
As touched on earlier, the straight arm pulldown can have a knock-on impact on one’s deadlifting ability. Therefore, it may be appropriate to perform the pulldown, or another lat-specific exercise, prior to deadlifting. In addition to this, the stretch that is applied during the pulldown can enhance back and shoulder mobility and therefore, performing the exercise at the start of a workout, may be beneficial.
This pulldown variation may also prove to be useful for those who suffer with lower back issues. This is because the body position protects the lower back and the movements required do not involve any motion around the hips or spine.
If your goal is to build muscle size, consider perform 10-15 reps of the straight arm deadlift toward the end of the workout. For maximizing muscle growth, take short rest periods between sets as this will cause a large degree of muscle damage – a key mechanism for muscle growth.
Straight Arm Pulldown Progressions and Regressions
If the straight arm pulldown is a new exercise, be prepared to work with lighter loads for the first few weeks. This will give the nervous system time to safely learn the movement patterns required. If using the equipment is challenging or the movement feels uncontrolled, consider switching to a resistant band which will simplify the demands of the exercise substantially.
For those who find the arching arm movement a challenge, consider performing the exercise while standing more upright instead of hinging right over. This will reduce the stretch placed on the lats and consequently enhance movement control.
The most obvious way to increase the challenge of the pulldown is to add more load to the pulley. However, as mentioned earlier, it is possible to increase the range of motion by using two ropes or by selecting a longer rope which will effectively increase the intensity of the exercise.
Straight Arm Pulldown Alternatives
There are a couple of alternative exercises that can be performed to replicate the movement and stress of the straight arm pulldown. They are ideal for those who do not have access to a pulley and rope.
Dumbbell / Kettlebell Pullover
To set up for the pullover, grab a single dumbbell or kettlebell and lie back on a flat bench. Dig the heels into the floor and hold the weight in both hands directly above the chest. Keeping the arms straight, gradually lower the arms over the head until the upper arms are next to the head. The lats will be stretched out maximally at this point. From that position, drive the weight back up to the starting point above the chest.
Gironda Pulldown
The gironda pulldown is a combination of both a pulldown and a row. The movement places a great demand on a number of back muscles however, it does not provide the same type of isolation as a straight arm pulldown.
Final Word
The straight arm pulldown is undoubtedly one of the best lat isolating exercises. It can provide a wide range of benefits – from developing lat strength to improving one’s deadlift technique. Regardless of your health and fitness goals this exercise should be considered when designing a workout or training program.
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References:
1- Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2- Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3- Calatayud, Joaquin; Vinstrup, Jonas; Jakobsen, Markus Due; Sundstrup, Emil; Brandt, Mikkel; Jay, Kenneth; Colado, Juan Carlos; Andersen, Lars Louis (2016-3). “Importance of mind-muscle connection during progressive resistance training”. European Journal of Applied Physiology. 116 (3): 527–533. doi:10.1007/s00421-015-3305-7. ISSN 1439-6327. PMID 26700744.
4- Bhatt, C.R.; Prajapati, B.; Patil, D.S.; Patel, V.D.; Singh, Binodkumar G.P.; Mehta, C.D. (March 7, 2013). “Variation in the insertion of the latissimus dorsi & its clinical importance”. Journal of Orthopaedics. 10 (1): 25–28. doi:10.1016/j.jor.2013.01.002. ISSN 0972-978X. PMC 3768243. PMID 24403744.
5- “Straight Arm Pulldown”. exercise.wsu.edu.
How Ulisses Jr. Works Out For A Shredded Core & Massive Muscles
These workouts from Ulisses Jr. will give you those bulging bis, popping pecs, and shredded eight-pack like Ulisses himself.
Ulisses Jr. is an American professional bodybuilder known for his shredded 8-pack and massive physique. He is a force at most contests he competes in and has continued a career in professional fitness modeling.
For many of us, we look to many workouts routines to really get us to where we want to be. But finding the right one can be more than challenging. While we comb through exercise after exercise online, it can be a real challenge to find ones that will work to our benefit. Looking to the pros and those bodybuilders we admire most can be a game changer for all of our goals since they are living proof of what these workouts can do. They’ve done them, the results are visible, and we know they’re effective. Taking notes from someone like Ulisses Jr. can be a great start, especially when it comes to building a massive physique like him.
As a real contender in the bodybuilding world, Ulisses Jr. knows what it takes to compete with the best of them. His work ethic and desire to be the best allows him to maintain a shredded physique and continue to win competitions.
Full Name: Ulisses Williams Jr. (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
205-215 lbs.
5’10’’
03/08/1980
Division
Era
Nationality
Middleweight, Open
2000, 2010
American
As a serious contender and real bodybuilding force, Ulisses Jr. relies on his training, diet, and supplementation to help propel him to new heights. Let’s check out this massive workout from him to see just how he does it.
About Ulisses Jr.
Ulisses Jr. started lifting weights as thin teen and has always loved building his strength and size. While he was off to a hot start, he began to hit a plateau and started to see his gains stall out. Realizing that nutrition was starting to be a problem for him, he made a focus to prioritize nutrition and supplementation which allowed him to break this plateau and see some great gains. He started competing and soon became a serious contender on the bodybuilding circuit. Training with like-minded athletes, his desire to be the best only amplified and he took his training to the next level.
Aside from being a successful bodybuilder, he also seeks to promote health and fitness to younger kids and older athletes alike. Knowing the struggles allows him to be a good role model for them as they seek to succeed like he does. He is also a fitness model being featured in magazines like Men’s Health, Muscle & Fitness, and FLEX Magazine, becoming an icon in the fitness industry and widely known for his 8-pack abs.
Ulisses Jr. Training Routine
For Ulisses Jr., each workout typically involves a number of exercises with a focus on working two muscle groups most days. If he feels there is a group that is lacking a little, he will adjust to focus on that group, but on the whole, he tries to work for a well-rounded routine to keep his gains consistent and always growing.
Day 1: Back & Calves
Exercises
Sets
Reps
Pull-Ups
3
15
Lat Pulldowns
3
10
Barbell Row
3
8
Cable Row
3
10
Lat Pullovers
3
10
Deadlift
3
8
One Arm Dumbbell Row
3
8-10
Seated Calf Raise
3
12
Standing Calf Raise
3
12
Day 2: Legs
Exercises
Sets
Reps
Leg Extensions
3
12
Squats
3
8
Seated Leg Curl
3
10
Hack Squats
3
8
Seated Leg Curl
3
10-12
Stiff Leg Deadlift
3
10
Barbell Lunges
3
15
Day 3: Shoulders & Biceps
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
10
Military Press
3
10
Lateral Raises
3
12
Front Raises
3
12
Rear Raises
3
10
Barbell Curls
3
8
Dumbbell Curls
3
10
Reverse Barbell Curls
3
8-10
Lying Supinated Dumbbell Curls
3
10
Day 4: Chest & Triceps
Exercises
Sets
Reps
Bench Press
3
10
Dumbbell Flys
3
12
Cable Crossovers
3
12
Dumbbell Decline Press
3
10
Triceps Pushdowns
3
12
Weighted Dips
3
15
Cable Triceps Extensions
3
8-10
Day 5: Focus Day
On this day, Ulisses Jr. will focus on the muscle group that is lagging. As a result, he tends to vary this workout and respective exercise to tailor to the group that is behind. Each week may differ and he focuses on seeing how he feels to make the most out of this focus day.
Featured Supplement
When it comes to lifting big and seeing huge gains, it is important to have a solid supplementation routine to rely on. While Ulisses Jr. uses his own choice of supplements, for us, we need to look at what will work wonders for us. A good pre-workout can boost energy and muscle pumps while a protein powder will work to aid in growth and recovery. For those with low testosterone, or those looking for a boost, something like a testosterone booster can do the trick and get those levels to where you want them.
But for those looking to really increase strength and size, look no further than a creatine supplement, and one that is clean and effective at that. Transparent Labs has a great creatine product to boost all your gains and make you feel great doing so.
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
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Wrap Up
Finding a worthwhile routine can be challenging, but these workouts from pro bodybuilder Ulisses Jr. are exactly what you need to start seeing those gains you want most. He is proof they work and these can really boost all areas of your gains so you see some real progress. With the right diet and supplementation routine, matched with a great training program, you will see results and quickly. Plus, you won’t be disappointed by them as that desired physique you want most is right around the corner.
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 Ulisses Jr. Instagram and Transparent Labs