Urs Kalecinski discussed what it will take to defeat Chris Bumstead and others at the 2024 Olympia.

Urs Kalecinski has been one of the top competitors in Classic Physique over the last two years but the talent continues to grow within the division. During a recent interview, Kalecinski spoke on what it would take for him to win the 2024 Olympia.

The Classic Physique division continues to grow but is still dominated by Chris Bumstead, who has won four consecutive Olympia titles. Kalecinski is looking to improve upon his standing from his last two times out.

“I’m the guy. I’m going to prove it at the end of the year.”

Kalecinski finished third at the 2022 Olympia and the runner-up at the Arnold Classicback in March. This means he has been behind Bumstead and Ramon Rocha Queirozover the last year. The goal for this year is to change the guard in the Classic Physique division and take down Bumstead.

Kalecinski fell to third during the 2024 Arnold Classic, behind Ramon Dino and champion Wesley Vissers. In Columbus, Vissers took a major step forward to take down the rest of the division.

“He brought his A-game. I would say it was his conditioning and his fullness because we all saw me and Ramon at the evening and we had a different level of fullness and that was also the feedback from the judges that told me in prejudging. The fullness wasn’t there 100%.”

Urs Kalecinski Talks 2024 Olympia

Urs Kalecinski is working to make improvements ahead of the biggest show of the year. He shared that he weighed 225 pounds during the Arnold Classic, which is two pounds under his weight cap of 227 pounds.

Kalecinski knows what he needs to improve and keyed in on his arms and back.

“My head is very focused on the big shows to get a big impact over there. Body part wise, my arms and my back, I always try to get my feet back and every time they say it matches more, it matches more, that’s definitely a good direction.”

 

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Kalecinski is one of the best posers in bodybuilding. He is often rewarded for his work on stage in terms of posing. This is what made him love bodybuilding and what he works to improve.

“I try to bring up a super aesthetic and balanced physique. That’s bodybuilding for me. That’s always what I wanted to achieve and always what I loved about bodybuilding. That, combined with super good posing with spot-on conditioning, then the right peak, that’s going to be a deadly package.

That’s what makes me the next Mr. Olympia.”

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The post Urs Kalecinski Plans To Show He Is ‘The Guy’ In Classic Physique: “I’m Going To Prove It At The End Of The Year” appeared first on Generation Iron Fitness & Strength Sports Network.

Goggins mainly focuses on cardio training since he believes endurance sports are the most mentally and physically demanding. 

David Goggins is a true inspiration. His incredible journey from an overweight exterminator diagnosed with sickle cell anemia to conquering one of the world’s toughest races, the Infinitus 88k, is awe-inspiring. He also holds the Guinness World Record for the most pull-ups in 2013, completing a staggering 4030 in just 17 hours, something that many people would deem impossible. In this post, we explore David Goggins’ workout plan. 

Another fascinating thing about David Goggins is that he inspired himself to turn his life around. Goggins recalls his turning point, starting while taking a shower. 

“I started hearing: ‘Navy SEALs. Toughest training.’ I was hearing it cut out between the water hitting my ears … I got sick of being haunted by being nobody. I didn’t want to sit back and continually watch these shows about great people doing amazing things. I wanted that feeling in my head that I believed that they had: of true accomplishment.”

This motivated him to join the Navy Seals, for which he lost 197 lbs in three months to qualify for BUDs. After serving in Afghanistan and Iraq, Goggins is a retired veteran, but he has not slowed down. He also is the only United States Armed Forces member to complete Seal training, Air Force Tactical Air Controller Training, and US Army Ranger School. Goggins has two books out, Never Finished and Can’t Hurt Me. Now, David Goggins is an ultra-distance cyclist, ultramarathon runner, and triathlete. Many see him as the “toughest man alive.” 

But what exactly does he do for his workout plan? What does David Goggins do to stay in shape? Let’s take a look.

David Goggins Workout Plan

 

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David Goggins believes extreme physical activity, usually cardio, is critical to building a beastly body and developing the utmost mental strength. Therefore, David Goggins spends most of his workout plan on his bike, conquering a trail or in the water, and has many medals to show. Goggins often states that he hates cardio such as swimming, running, and cycling but does them anyway to callus his mind. He firmly believes in doing things you hate daily to build mental fortitude.

David Goggins typically structures his training to fit events or competitions that he has coming up. So, we’ll examine his training when preparing for a marathon. We’ll also look at some general cardio workouts that Goggins follows to keep in optimum shape. 

When preparing for a running event, Goggins typically starts his day at 3 am and does a 20-mile run. He then rides 20 miles to work on his bike, and on most days at lunch, he goes for another run. Goggins then cycle back 20 miles to join his wife for a gym workout.

David Goggins’ Strength Training Workout

Goggins typically does strength exercises in the gym and includes core training three times a week. For his strength training, he uses heavy weights and trains almost to failure for all the sets except the last. During his last set, Goggins trains to failure, but he takes sufficient time for rest between sets, getting as high as 3 minutes if his body requires it. This will allow him to lift the most weight he’s capable of each set since his muscles will be less tired. Below are some typical exercises he does during his strength training.

Deadlifts

The deadlift is a total body exercise that works on the quads, hamstrings, core, adductors, glutes, lower back, lats, traps, and forearms (1). This classic compound exercise is excellent for building muscle but is also functional by helping you train muscles you use to lift heavy objects daily. 

Pullups

Pullups are a classic bodyweight back exercise that work on your abs, traps, lats, rhomboids, biceps, brachialis, and forearms. This exercise is an effective way to strengthen your back, arms, and shoulder stabilizer muscles and also increases your grip strength. As previously stated, he holds the record for the most pullups. To do so, he breaks his pull-ups into sets to conserve his energy rather than doing pullups for max reps. 

Squats

Squats are a functional movement that work on your glutes, hamstrings, quads, adductors, calves, hip flexors, abs, and obliques. They are functional and can help you improve your posture and stability. 

Lunges

Lunges also strengthen the lower body and work on glutes, quads, hamstrings, calves, abs, obliques, and erector spinae (2). This unilateral movement strengthens your core and back without putting too much strain on your spine.  

Pushups

Pushups are an upper body exercise for your chest, shoulders, triceps, and core muscles. It’s a great routine to use for building your upper body strength.

David Goggins does four exercises three times a week for his core workout, completing three sets for reps of the following four exercises.

Swiss Ball Obliques

The Swiss ball oblique primarily targets the obliques but also works on your abs and lower back. However, this routine is something that is more designed for athletes of an advanced level, not beginners. 

Russian Sit-Ups

Russian sit-ups are a great way to tone your core muscles by working on your abs and the muscles deep within. 

V-Ups

V-ups primarily target your abs and oblique muscles. However, lifting your legs during this exercise improves your hip flexor muscles. 

Broomstick Obliques

As the name suggests, broomstick obliques target your obliques and recruit your abs, glutes, and lower back. This exercise is an effective way to define your waistline and strengthen your core.

David Goggins Cardio Workout 

 

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For cardio, David Goggins does gruesome Navy Seal training techniques. Just before the Covid lockdown in 2020, he uploaded two lists of the routines he does. It includes bodyweight exercises and was timely because many people used it to keep fit while quarantining. This research on 141 subjects recorded weight loss from doing cardio with no differences between men and women (3). Here are both routines.

Cardio Routine 1

The first cardio routine is a fast-paced workout of seven different exercises. During this workout,  there’s an occasional 1-minute rest for hydration. 

Cardio Routine 2

The second cardio workout includes five exercises designed to test your resolve from the beginning, including the five exercises listed below.

As an endurance athlete, David Goggins mainly focuses on cardio workouts for his workout plan. He believes endurance sports are the toughest to test one’s mental strength. But he also includes strength training in his training programs as well. He doesn’t think much about recovery, is old-school, and pushes his body to the brink. 

Wrap Up

Overall, Dvid Goggins is a prime example of someone who is not only physically strong, but also mentally strong. He has overcome some serious obstacles and done things that many deem impossible.

What do you think of David Goggins?

Follow us on Instagram, Facebook, and Twitter for more workouts! 

References

1. Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507 
2. Muyor, J. M., Martín-Fuentes, I., Rodríguez-Ridao, D., & Antequera-Vique, J. A. (2020). Electromyographic activity in the gluteus medius, gluteus maximus, biceps femoris, vastus lateralis, vastus medialis and rectus femoris during the Monopodal Squat, Forward Lunge and Lateral Step-Up exercises. PloS one, 15(4), e0230841. https://doi.org/10.1371/journal.pone.0230841 
3. Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., Lee, J., Herrmann, S. D., Lambourne, K., & Washburn, R. A. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring, Md.), 21(3), E219–E228. https://doi.org/10.1002/oby.20145

The post David Goggins’ Brutal Workout Plan for Strength & Endurance appeared first on Generation Iron Fitness & Strength Sports Network.

Ade Rai returns to the podcast to discuss one of the most important strategies to consider when a bodybuilder starts finding success and praise

In the latest episode of The Mike O’Hearn Show, hosted by the legendary fitness icon Mike O’Hearn alongside guest host Clark Bartram, the spotlight falls on the esteemed bodybuilder and motivator, Ade Rai. This captivating conversation delves deep into the essence of legacy, motivation, and the pursuit of meaning in life.

Before diving into the heart of the discussion, it’s essential to grasp the significance of Ade Rai’s presence. Born in Indonesia, Ade Rai has carved his name as an influential figure in the bodybuilding community. With a career spanning decades, Rai’s achievements defy the boundaries of conventional wisdom, inspiring countless individuals worldwide.

Known as “The Father Of Indonesian Bodybuilding” – Ade Rai is an professional natural bodybuilder and he also competed in amateur body building championships like SEA Games and Asian Games. He is a three time world natural body building champion, and a huge celebrity and a successful business man in Indonesia.

This week, Ade Rai returns yet again to the podcast to discuss more of his philosophy behind bodybuilding and life. Noting an important distinction on how to balance the “selfishness” inherent to bodybuilding while also brining value to others in the world. Let’s dive in!

 

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Passing on the Torch of Legacy

The conversation kicks off with Mike O’Hearn reflecting on the profound advice he once received: “Do it for your last name.” This mantra encapsulates the idea of transcending one’s circumstances and striving to embody the best aspects of oneself and one’s family. Both Mike and Clark Bartram emphasize the importance of not using one’s struggles as a crutch but rather as fuel for personal growth and improvement.

Clark shares a poignant anecdote about his father’s passing, highlighting how the legacy of loved ones continues through the lives they touch. This sentiment resonates deeply, emphasizing that our actions ripple through generations, leaving an indelible mark on the world.

Motivation Beyond Boundaries

Mike O’Hearn lauds figures like Clark and Ade Rai as “one in a billion” individuals whose extraordinary achievements defy conventional limits. Their dedication and passion serve as a beacon of not only motivating countless others – but motivating the motivators in the world. They showcase what is possible with unwavering commitment and hard work.

Turning the spotlight to Ade Rai, Mike explores the pressures of leadership and motivational figurehead status. Rai acknowledges occasional overwhelming feelings but emphasizes his focus on personal growth and achievement rather than the weight of external expectations.

Seeking Meaning Amidst Success

Ade Rai’s philosophy of “I am not hungry for food, I am hungry for meaning” encapsulates his profound approach to life. He emphasizes the importance of leaving behind a meaningful legacy, focusing on what one gives to the world rather than seeking immediate gratification or external validation.

Reflecting back on Clark’s story about his father’s passing – Ade Rai notes that what we give back to the world is a combination of intentional and unintentional. When we raise a child, we have intention to raise that child to be better than ourselves. But at the same time, we also impart influence on them in ways we don’t realize.

When Ade Rai looks at himself and his life as a bodybuilder – he understands that much of what he does is a personal benefit to himself. The health, strength, and physique he builds is, in a way, a sort of vanity. However, in finding success as a bodybuilder, he unintentionally gives back to the world. His physique inspires others. His victories in the sport show what is possible in the realm of strength and fitness.

Ade Rai makes a point to always pause and reflect on his life, to ask the hard questions of himself. This helps him have an internal conversation to remind himself that what he does in part gives back to the world. He considers himself lucky that his version of giving to the world also helps lead his own life to personal success.

How To Best Handle Bodybuilding Success (And How To Avoid It’s Pitfalls)

True independence, according to Rai, lies in being unaffected by both criticism and praise. He views success and attention as blessings but remains steadfast in his commitment to his core values and contributions to the world.

Many of us know that it is important to ignore negative criticism, especially from strangers who do not know you. But Ade argues that this is only the first step. The more elevated and important step – is to ignore praise once you find success.

Absorbing praise from the mass public, essentially strangers, can have a negative impact in how you live your life through this world. Not only can this have a negative impact on your strategies as a bodybuilder – it can also disconnect you from that sense of meaning Ade Rai discussed earlier in this podcast.

Bodybuilding no longer helps give to the world, if you do it for the praise, success and money. Instead, it then becomes a fully selfish endeavor. This can change your relationship to your passion in bodybuilding. It can change your relationship to your family and friends. And it can, essentially, change your relationship to the larger community around you.

Ade Rai wants what he gives back to the world to be a byproduct of what he loves. Not a product in and of itself. It’s this philosophy he tries to live by – and hopefully this imparted wisdom can help those in the sport who rise to fame as well.

Wrap Up

As the conversation draws to a close, the audience is left with a profound sense of inspiration and introspection. The insights shared by Mike O’Hearn, Clark Bartram, and Ade Rai transcend the realm of fitness, offering valuable lessons on resilience, purpose, and the enduring power of legacy.

In a world often characterized by fleeting fame and superficial pursuits, The Mike O’Hearn Show reminds us of the importance of striving for something greater. Whether in the gym or in life, Ade Rai’s journey serves as a testament to the transformative power of dedication, passion, and unwavering commitment to leaving a meaningful legacy.

You can watch the full episode above. And make sure to check back every week for new episodes on the Generation Iron Fitness Network or wherever podcasts are downloaded.

The post The Career-Ending Mistake Bodybuilders Often Make When They Find Fame & Success | The Mike O’Hearn Show appeared first on Generation Iron Fitness & Strength Sports Network.

Does your diet contain a good amount of creatine?

Creatine is a popular supplement known for its ability to enhance muscle mass and improve exercise performance. While creatine is a common supplement in many stacks, people overlook the fact that creatine can also be obtained naturally through foods. In fact, there are several foods that are rich in creatine and can be incorporated into your diet to support your fitness goals. So what are the top foods to provide you with creatine?

Let’s break down what foods should be in your diet to give you a good amount of this nutrient.

What is Creatine?

Creatine is a compound that is naturally synthesized in the body from the amino acids arginine, glycine, and methionine. It plays a vital role in the production of adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. Adequate creatine levels in the muscles can lead to increased ATP production, resulting in improved exercise performance and muscle strength.

While creatine supplements are widely available and effective, some individuals may prefer to obtain creatine through natural food sources. This can be particularly beneficial for those who want to minimize supplement intake or prefer a more holistic approach to their fitness routine. By incorporating creatine-rich foods into your diet, you can naturally enhance your workouts and support your overall fitness goals. We are going to explore the best foods with creatine that can help you optimize your workouts and improve exercise performance.

Let’s take a look at the best foods with creatine.

7 Top Foods with Creatine to Boost Your Workout Performance

When it comes to boosting your workout performance, incorporating foods with creatine into your diet can provide a natural and effective way to enhance your fitness routine. From red meat to legumes, there are several options to choose from. These foods are not only delicious but also packed with essential nutrients to support muscle growth and energy production. By including these creatine-rich foods in your diet, you can optimize your workouts and take your exercise performance to the next level.

1. Red Meat – A Prime Source of Creatine for Muscle Strength

Red meat is one of the most well-known sources of creatine and is a prime option for those looking to increase their muscle strength. Beef, in particular, is rich in creatine and provides a significant amount per serving. A 4-ounce serving of beef can contain approximately 0.9 grams of creatine, making it an excellent choice for individuals looking to enhance their muscle mass.

The creatine content in red meat is due to the high levels of amino acids needed for creatine synthesis. These amino acids, such as arginine, glycine, and methionine, are abundant in red meat, making it a natural source of creatine. By including red meat in your diet, you can ensure that your body receives an adequate amount of creatine to support muscle strength and growth. However, it’s important to choose lean cuts of red meat to minimize unhealthy fat intake and prioritize your overall health.

2. Fish – Optimal for Lean Muscle and Recovery

Fish is another excellent source of creatine and is optimal for individuals looking to build lean muscle mass and support recovery. Fish, particularly fatty fish like salmon and tuna, not only provide essential omega-3 fatty acids but also contain natural sources of creatine.

Omega-3 fatty acids are known for their numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. In addition, recent research has shown that omega-3 fatty acids can also enhance athletic performance by improving muscle recovery, strength, and even brain function.

By incorporating fish into your diet, you can reap the benefits of both omega-3 fatty acids and natural creatine. These nutrients work together to support lean muscle mass, aid in muscle recovery, and optimize your exercise performance. Whether you prefer grilled salmon or a tuna salad, adding fish to your meals can provide a delicious and nutritious way to enhance your workouts.

3. Poultry – Versatile Creatine Source for Daily Diets

Poultry, including chicken and turkey, is a versatile and readily available source of creatine that can be easily incorporated into daily diets. Chicken breast, in particular, is a lean protein option that offers an array of health benefits, including dietary creatine.

A 4-ounce serving of chicken breast can contain approximately 0.4 grams of creatine, making it an excellent choice for individuals looking to increase their muscle stores. Poultry is not only a good source of creatine but also provides essential amino acids that support muscle growth and repair. By including chicken or turkey in your meals, you can ensure that you’re getting the necessary nutrients to optimize your workouts and support your fitness goals. Whether grilled, baked, or added to salads, poultry offers a versatile and delicious way to incorporate creatine into your diet.

4. Dairy Products – Supporting Muscle Growth Naturally

Dairy products, such as milk, yogurt, and cheese, are not only delicious but also natural sources of creatine. While the creatine content in dairy products is relatively low compared to meats and fish, they can still contribute to overall creatine levels in the body.

Dairy products provide essential nutrients, including calcium, protein, and vitamins, that support muscle growth and overall health. By incorporating dairy products into your diet, you can ensure that you’re getting a range of nutrients, including natural creatine, to support your fitness goals.

It’s important to note that while dairy products can be a source of natural creatine, they may not be suitable for individuals with lactose intolerance or dairy allergies. In such cases, it’s essential to explore alternative sources of creatine or consider creatine supplementation. However, for those who can tolerate dairy, incorporating milk, yogurt, and cheese into your diet can provide a delicious and nutritious way to support muscle growth and optimize your workouts.

5. Pork – Rich in Creatine for Energy and Endurance

Pork is another excellent source of creatine and can provide a significant amount of this compound to support energy production and endurance during workouts. A 4-ounce serving of pork tenderloin can contain approximately 0.7 grams of creatine, making it a valuable option for individuals looking to optimize their exercise performance.

Creatine plays a vital role in energy production within the muscles, as it helps generate adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. By incorporating pork into your diet, you can support your creatine stores and enhance your energy production during workouts.

Pork is also a versatile meat option that can be incorporated into various dishes, from stir-fries to roasts. By including pork in your meals, you can enjoy the benefits of natural creatine and support your energy and endurance levels during exercise.

6. Eggs – Convenient and Nutritious Creatine Carrier

Eggs are a convenient and nutritious food source that can provide a small amount of creatine to support muscle growth and overall health. While the creatine content in eggs is relatively low, incorporating them into your diet can contribute to overall creatine levels.

Eggs are not only a source of creatine but also provide essential amino acids that support muscle growth and repair. Amino acids are the building blocks of protein, which is essential for skeletal muscle development and function.

By including eggs in your diet, you can enjoy the convenience and nutritional benefits they offer. Whether scrambled, baked, or poached, eggs provide a versatile and delicious way to include creatine-rich foods in your meals.

7. Legumes – Vegetarian-Friendly Creatine Option

Legumes, such as beans, lentils, and chickpeas, are vegetarian-friendly options that can provide a small amount of creatine to support muscle growth and overall health. While legumes are not as rich in creatine compared to animal-based sources, they can still contribute to overall creatine intake for individuals following a vegan or vegetarian diet.

Legumes are also high in protein, fiber, and essential nutrients, making them an excellent addition to any diet. By incorporating legumes into your meals, you can ensure that you’re getting the necessary nutrients, including natural creatine, to support your fitness goals.

For individuals following a vegan or vegetarian diet, obtaining creatine from food sources alone may not be sufficient. In such cases, considering a creatine supplement may be beneficial to ensure optimal creatine levels. However, incorporating legumes into your diet can provide a valuable source of natural creatine and support your overall health and well-being.

Understanding Creatine: Benefits Beyond Muscle

In addition to its well-known benefits for muscle growth and exercise performance, creatine offers a range of advantages beyond the realm of muscles. Research has shown that creatine supplementation may have positive effects on brain health, cognitive function, and athletic performance.

By understanding these additional benefits, individuals can make informed decisions about incorporating creatine into their fitness routine and overall lifestyle. Whether you’re looking to improve your mental focus, enhance your athletic performance, or support your brain health, creatine may offer valuable advantages beyond muscle growth.

Enhancing Athletic Performance Through Natural Sources

Natural sources of creatine, such as the previously mentioned foods, can have a significant impact on athletic performance. Adequate creatine levels in the muscles can lead to increased ATP production, which can enhance physical performance, including exercise performance.

Whether you’re an athlete or someone looking to optimize your workouts, incorporating natural sources of creatine can provide a natural and effective way to improve athletic performance. By including creatine-rich foods in your diet, you can support your energy production, increase muscle strength, and enhance your overall physical performance. Whether it’s lifting weights, sprinting, or engaging in high-intensity exercises, natural creatine sources can play a vital role in helping you reach your fitness goals.

Accelerating Recovery with Creatine-Rich Foods

Recovery is an essential aspect of any fitness routine, and creatine-rich foods can play a valuable role in this process. Creatine has been shown to reduce muscle damage and inflammation, leading to faster recovery times and improved muscle repair.

By incorporating creatine-rich foods into your diet, you can support the recovery process and minimize muscle damage. Whether you’re engaging in intense workouts or participating in sports, creatine-rich foods can provide the necessary nutrients to optimize your recovery and ensure that you’re ready for your next workout. By supporting muscle repair and reducing inflammation, creatine-rich foods can help you bounce back faster and perform at your best.

Creatine’s Role in Brain Function and Cognitive Health

Creatine’s benefits extend beyond muscle growth and exercise performance to brain function and cognitive health. Research has shown that creatine supplementation may have positive effects on brain health and cognitive function.

Creatine plays a vital role in energy production in the brain, as it helps generate ATP, which is essential for neuronal function and communication. By supporting ATP production in the brain, creatine may enhance cognitive function, improve memory and attention, and support overall brain health.

Whether you’re looking to improve your mental focus or support your cognitive health as you age, considering creatine as part of your supplement regimen or obtaining it through natural food sources can offer valuable benefits. By understanding creatine’s role in brain function, you can make informed decisions about incorporating it into your lifestyle to support optimal brain health.

How to Incorporate Creatine into Your Diet Effectively

Incorporating creatine into your diet effectively involves finding a balance between natural food sources and potential supplementation. Whether you choose to obtain creatine solely from food or use a combination of food sources and supplements, there are strategies to maximize your intake and absorption.

One way to effectively incorporate creatine into your diet is to prioritize whole foods that are naturally rich in creatine, such as red meat, fish, poultry, and legumes. These foods offer additional nutritional benefits and can provide a steady supply of creatine.

Maximizing absorption is another key consideration. Creatine is best absorbed when consumed with carbohydrates, as insulin can enhance creatine uptake by muscle cells. By combining creatine-rich foods with carbohydrates, such as whole grains or fruits, you can optimize absorption and ensure that your muscles are receiving the creatine they need. Finding the right balance and considering absorption factors can help you effectively incorporate creatine into your diet and maximize its benefits.

Tips for Maximizing Absorption and Utilization

Maximizing absorption and utilization of creatine is essential to ensure that your muscles are receiving the full benefits of this compound. Here are some tips to help you optimize absorption and enhance creatine utilization:

1. Combine creatine with carbohydrates: Consuming creatine with carbohydrates can enhance its absorption by muscle cells. Include carbohydrate-rich foods, such as whole grains or fruits, with your creatine-rich meals or supplement.
2. Stay hydrated: Adequate hydration is crucial for overall muscle function and creatine utilization. Make sure to drink plenty of water throughout the day to support the absorption and utilization of creatine.
3. Consider creatine monohydrate: Creatine monohydrate is the most widely studied and utilized form of creatine supplementation. It has been shown to be effective in increasing muscle creatine stores and enhancing exercise performance.

By implementing these tips, you can maximize the absorption and utilization of creatine, allowing your muscles to receive the full benefits of this compound. Whether you choose to obtain creatine from natural food sources or supplements, optimizing absorption and utilization is key to achieving optimal results.

The Science Behind Creatine: What Athletes Should Know

Creatine supplementation has been extensively studied and is supported by scientific evidence. It has been shown to increase adenosine triphosphate (ATP) production, which is essential for muscle contractions and overall muscle strength.

According to the International Society of Sports Nutrition, creatine supplementation is one of the most effective nutritional strategies for increasing muscle creatine stores and enhancing exercise performance. The benefits of creatine supplementation extend beyond muscle growth and include improved strength, power, and endurance.

Athletes and individuals looking to optimize their athletic performance can benefit from incorporating creatine into their supplement regimen. By understanding the science behind creatine and its effects on muscle strength, athletes can make informed decisions about incorporating creatine supplementation into their fitness routine.

Debunking Myths Around Creatine Consumption

There are several myths and misconceptions surrounding creatine consumption. It’s important to separate fact from fiction to make informed decisions about incorporating creatine into your fitness routine. Here are some common myths around creatine consumption:

1. Creatine is a steroid: Creatine is not a steroid. It is a naturally occurring compound found in the body and certain foods. It is not classified as a performance-enhancing drug.
2. Creatine is harmful to the kidneys: Creatine supplementation has been extensively studied and has not been shown to have harmful effects on kidney function in healthy individuals when taken within recommended dosages.
3. Creatine is only for bodybuilders: Creatine can benefit individuals of all fitness levels, not just bodybuilders. It can enhance exercise performance, support muscle growth, and improve overall fitness.

By debunking these myths, individuals can make informed decisions about incorporating creatine into their fitness routine and enjoy the health benefits it offers. It’s important to consult with a healthcare professional or registered dietitian before starting any creatine supplementation.

The Impact of Creatine on Muscle and Strength Training

Creatine plays a significant role in muscle and strength training, making it a valuable tool for individuals looking to achieve their fitness goals. The benefits of creatine extend beyond enhanced muscle growth and include improved strength, power, and endurance.

By increasing ATP production in the muscles, creatine supplementation can provide the energy needed to perform high-intensity exercises and resistance training. This can lead to increased muscle mass, improved strength, and enhanced overall fitness.

Whether you’re looking to gain muscle, increase strength, or improve athletic performance, incorporating creatine into your fitness routine can support your goals. It’s important to combine creatine supplementation with proper training and nutrition for optimal results. With the right approach, creatine can be an effective tool for individuals pursuing muscle and strength training.

Frequently Asked Questions

Can creatine be obtained only through diet?

No, creatine can be obtained through both diet and supplementation. While animal products are the primary dietary sources of creatine, creatine supplements are available for individuals who may not consume enough creatine through their diet alone.

How much creatine is recommended for athletes?

The recommended creatine intake for athletes is typically around 3-5 grams per day. However, individual needs may vary depending on factors such as muscle mass and exercise intensity. It’s important to consult with a healthcare professional or registered dietitian for personalized recommendations.

Are there any side effects of consuming creatine?

Creatine supplementation is generally considered safe for most individuals when taken within recommended dosages. However, some individuals may experience mild side effects such as gastrointestinal discomfort or water retention. It’s important to follow recommended dosages and consult with a healthcare professional if you have any concerns.

Can vegetarians get enough creatine without supplements?

While it may be more challenging for vegetarians to obtain enough creatine solely through diet, careful food choices can help increase creatine intake. Plant-based protein sources and foods rich in the amino acids needed for creatine synthesis, such as legumes and quinoa, can support creatine levels.

How does creatine affect hydration and kidney health?

There is no evidence to suggest that creatine negatively affects hydration or kidney health in healthy individuals when taken within recommended dosages. Adequate hydration is important to support overall health and well-being, regardless of creatine intake.

Is there a best time to consume creatine for maximum effectiveness?

The timing of creatine consumption is not critical, as long as you consistently take your recommended dosage each day. However, some individuals prefer to take creatine before or after workouts to maximize its potential benefits on exercise performance and muscle strength.

Can creatine intake improve recovery times?

Creatine has been shown to support muscle repair and reduce muscle damage, which can contribute to faster recovery times. By enhancing energy production in the muscles, creatine supplementation can help individuals recover more effectively between workouts and optimize their athletic performance.

Do creatine levels differ in men and women?

Creatine levels can vary depending on factors such as muscle mass and body weight. Generally, men tend to have higher muscle creatine stores compared to women due to differences in body composition and muscle mass.

How long does it take to see the effects of dietary creatine?

The effects of dietary creatine can vary depending on individual factors such as muscle size, exercise intensity, and creatine stores. It may take several weeks of consistent creatine intake to see noticeable effects on muscle size and performance.

The Best Creatine Supplement

Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

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Though you can get a good amount of creatine through your diet, having a good supplement is also a great, and Nutricost Creatine is a high-quality source of this essential compound for a great price. With a simple and effective ingredient list and 100% creatine monohydrate as the sole active component, Nutricost Creatine is the way to go. This simplicity ensures that users are getting a high-quality and unadulterated form of creatine, free from unnecessary additives and artificial ingredients that could have nasty effects on you. Nutricost also emphasizes the purity of its creatine supplement by subjecting it to rigorous third-party testing, so you know exactly what you are getting and what it does.

Read our full Nutricost Creatine review.

Conclusion

In a nutshell, incorporating these top foods rich in creatine can significantly enhance your workout performance and muscle strength. Understanding the benefits of creatine beyond just muscle growth sheds light on its holistic advantages for athletes. By effectively balancing creatine intake with whole foods and optimizing absorption, you can amplify the benefits for your body. Additionally, debunking myths and exploring vegan-friendly creatine sources further broadens your options. If you’re looking to elevate your fitness journey, these natural creatine-rich foods offer a sustainable and nutritious way to boost your athletic performance.

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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

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Cable hamstring curls improve your posterior chain strength. 

Focusing on lower body training is paramount for developing balance, stability, and explosive power. A well-conditioned lower body enhances your ability to perform explosive movements, significantly lowering the risk of injuries during training and contributing to a healthier lifestyle.

The hamstrings are pivotal muscles in the lower body. The hamstrings are critical to bending the knees (knee flexion) and absorbing kinetic energy, safeguarding the hip and knee joints from potential damage. While there are numerous routines for strengthening your hamstrings, the cable hamstring curl stands out for its effectiveness.

This guide comprehensively analyzes the cable hamstring curl, offering a step-by-step tutorial for executing this exercise. Moreover, it highlights the benefits and suggests alternative exercises to diversify your workout routine, ensuring you achieve maximum results from your hamstring training.

Technique & Muscles Worked

The cable hamstring curl exercise isolates the hamstrings, comprising the semimembranosus, biceps femoris, and semitendinosus muscles. These muscles are located at the back of your thigh. Other secondary muscles usually used for stabilization during this exercise include the glutes, abs, knee flexors, adductors, and obliques. The cable hamstring curl is a variation of leg curls, which this study shows increases hamstring muscle mass (1).

To perform the cable hamstring curl, you attach the cable to your ankle while standing or lying (either on a bench or a bare floor). Be sure to tighten the ankle attachment firmly to avoid it coming off during the exercise. Below is a step-by-step guide to performing this exercise with the proper form while standing.

1. For a better range of motion, place your legs on a block or flat surface  during this exercise.
2. Connect an ankle strap to the low end of the pulley cable machine and add your desired weight.
3. Attach the ankle strap to your left ankle and step on the flat surface with your right foot.
4. Grab the support bar with two hands for balance during this exercise, and slightly bend your knees. This is your starting position.
5. Hinge your hips and slowly flex your knee, lifting your ankle to your glutes. Raise your ankle as high as possible until you get a good squeeze in your hamstrings for about 2 to 3 seconds.
6. Next, reverse this movement slowly back to the starting position and repeat this motion for as many reps as you desire.
7. Repeat steps 3-6 with your right leg.

Benefits

The cable hamstring curl exercise is a unilateral exercise that allows you to train and build muscle mass and strength on both hamstrings equally. Below is a list of benefits of doing this exercise. 

Muscle Hypertrophy

This isolation exercise targets the hamstrings and all surrounding muscles. The constant tension on the hamstring muscles induces muscle hypertrophy in the posterior chain of the lower body.

Builds a Strong Mind-Muscle Connection

The cable hamstring curl eliminates other muscle groups, focusing on the hamstrings. This creates a better mind-muscle connection during this exercise, and research shows that mind-muscle connections can facilitate muscle growth while training (2). 

Improved Balance & Coordination

The cable hamstring curl engages core muscles like the glutes, abs, and obliques. Constantly working these muscles improves balance, stability, and coordination. This can improve movement, strengthen posture, and help prevent injuries.

Stronger Knees & Knee-Flexors

The cable hamstring curl works the hamstrings, knees, joints, muscles, and tissues surrounding them. The continuous tension on these tissues and muscles in the legs, particularly the hamstrings, makes the joints stronger and more resistant.

Carryover to Other Exercises

Performing this isolation exercise strengthens the hamstrings in your legs, making transitioning to other leg training exercises like deadlifts, squats, and lunges easier.

Improved Athletic Performance

The hamstrings comprise three muscles: the semimembranosus, biceps femoris, and semitendinosus muscles. These muscles work together for quick and explosive movements in sports, like running, jumping, and lifting heavy objects. Strengthening them with the cable hamstring curl will improve your performance during those activities.

Alternatives

The cable hamstring curl is an excellent leg-building exercise for the hamstrings. However, there are other alternatives for building big and strong hamstrings. This study shows that athletes should integrate other exercises for maximum gains and to avoid a plateau (3).

Kettlebells Swings

Kettlebell swings are a weightlifting, high-impact exercise that targets the glutes, hamstrings, and core muscles. Other secondary muscles include the lats, adductors, quads, and delts. The equipment used for this exercise is a kettlebell.

Glute Ham Raises

This bodyweight exercise works the lower body muscles, such as the hamstrings, posterior chain, and glutes. Core muscles, like the abs and obliques, help stabilize the body during this exercise. It’s an excellent exercise for increasing muscle strength and size in the hamstrings and lower body.

Resistance Band Romanian Deadlifts

Instead of using a barbell for the deadlift, you can use resistance bands. This makes hamstring training more accessible to people on the go; you only have to place the band under your feet. This exercise targets your glutes, hamstrings, back, and core muscles.

FAQs

Can you do hamstring curls with cables?

Yes, the cable hamstring curl is done with a cable machine. Start by getting an ankle strap attached to the lower pulley. Then, attach the strap to your ankle and curl away.

What are hamstring curls good for?

The cable hamstring curl builds and strengthens the hamstrings, which in turn strengthen the lower body. This improves body movement and athletic performance.

How do you train your hamstrings with a cable machine?

Attach an ankle strap from the cable machine to your ankle. This is an isolation movement, so remember to hinge your hips and place two hands on the supporting bar for balance. Refer to the guide above on how to do the exercise correctly.  

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References

1. Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523
2. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7 
3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

The post Cable Hamstring Curl Exercise Guide — How to, Benefits, & Alternatives appeared first on Generation Iron Fitness & Strength Sports Network.

Lee Priest won a bet in a big way by hitting over 1,000 reps on leg press.

Bodybuilding legend Lee Priest put together one of the most memorable physiques at a young age. He burst onto the bodybuilding stage due to his incredible amounts of muscle mass and conditioning, becoming one of the most prominent figures in the circuit for a long time. In the gym, he crushed some insane workouts and this includes a massive 1,000-rep set on leg press.

During a leg day, Priest found himself in the midst of a bet where he was challenged to take on 200 reps on the press machine. He cruised past that all too easily, and just didn’t stop.

“Everyone was there and they were like ‘bet you can’t do 200.’ I did 200. ‘Bet you can’t do three.’ It just kept going. I got to the point where around the 500 mark, I couldn’t even feel my feet. It’s just numb.”

Priest enjoyed a career on stage that spanned into three decades. He has had the chance to compete against legendary bodybuilders like Flex Wheeler, Shawn Ray, and Chris Cormier. Before calling it a career in 2013, Priest won the NABBA Mr. Universe competition. Priest quickly became known for his incredible conditioning and massive biceps.

Lee Priest Talks 1,000-Rep Set On Leg Press

During his career, Lee Priest built one of the most aesthetically-pleasing physiques in the world. He trained with some of the best and that includes Tom Platz, who had one of the most brutal leg days of any bodybuilder on the scene. Lee Priest has described Tom Plat’z leg day as one of the most intense workouts he ever went through. It is clear that Priest had great lower-body strength and showed it during this set.

“I could lift one leg off and just shake it and do that but I couldn’t re-reack it. So even if I just held it for a couple seconds and shook my legs but then I got to 1,017 and said f*ck it, that’s enough.”

 

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Priest was asked about the amount of weight he utilizes on the leg press machine. He added it up to be about 500 pounds, which was much less than his usual set but enough to feel heavy during the workout. The leg press also is a lot lighter of a machine than the classic barbell squat, as it takes away from the stabilizing muscles that you would be activating under a barbell, so you are only using the legs. Nonetheless, it is still highly impressive that Lee Priest was moving over 500 pounds on the leg press with this.

“It added up with the sled itself and the plates on it, it was like around 500 so it wasn’t a huge amount…If it’s medium weight, even if you had a five-pound dumbbell curl for biceps, you can keep going even though it’s burning like crazy.”

From my feet to my quad went numb so it was the weirdest feeling that I was pushing the weight but I couldn’t feel it, almost like you can’t feel your feet on the plate. That was just a bet for like $100, $200.”

Lee Priest has been open about his career on stage and workouts since his competitive days ended. One of his most memorable sets came on the leg press machine during a bet that he surpassed with ease.

Is 1,000 Reps on Leg Press Effective?

While hitting 1,000 reps on leg press is amazing and should certainly gain recognition, you do not want to just be doing crazy amounts of volume like this all the time. Your legs will not have time to recover, and therefore progress will be minimal, and you can even risk injury.

Instead, find a good workout program that you can follow that incorporates proper training cycles and methods such as progressive overload. One good place to find good workout programs is Boostcamp. Boostcamp is a free workout app that has all the programs you need, and more.

Boostcamp App

Boostcamp App

Boostcamp is a freemium app with over 50 free programs from renowned coaches for bodybuilding and strength training, or you can create your own.

Check out Boostcamp

Does Lee Priest Use Steroids?

Now, you may be thinking, Lee priest is only that strong because he uses steroids, and he has admitted that steroids were a part of his career. Priest was never a bodybuilder who played by the rules and it often got him into trouble, as he stated whatever was on his mind, whenever it was on his mind. The man has made some quite open remarks about not only his own steroid use but the amount of steroids used throughout the entirety of the sport didn’t sit well with the powers that be. Ultimately, it would be this kind of honesty (or depending on who you ask, his version of honesty) that got Lee Priest banned from the IFBB for life. Check out Lee Priest speaking about steroids below:

It is worth noting that the sport of bodybuilding, and the world has changed since Lee was in his prime, and Priest still states his opinions on whatever topic is at hand. He now finds that the younger generation of aspiring bodybuilders jump into steroids much younger than even 19 years old and due to this – they never get to discover their natural genetic potential before further pushing the limit with steroids. However, when the topic of Sam Sulek came up, Priest defended him in the aspect of his unique diet and speculated steroid usage.

Lee Priest vs. Bodybuilding

Piggybacking off of the talking point of Priest being against bodybuilding, Generation Iron actually had the pleasure of profiling the man, in Lee Priest vs. Bodybuilding. This movie chronicles the times after Priest was banned from the IFBB, and he has since made it his mission to speak his truth regarding the sport of bodybuilding and the professional league. This has earned him a label as the dark horse of bodybuilding. For the first time ever, discover the life story and details of how Lee Priest went from bodybuilding’s future to bodybuilding’s rebel.

Check out the trailer below:

Wrap Up

Overall, Lee Priest is an absolutely legendary bodybuilder who truly does not care what people think of him or his opinions. Despite all that and despite being retired, Priest is still killing it in the gym, and has done some legendary things, such as hitting over 1,000 reps on the leg press.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post Lee Priest Breaks Down How He Completed 1,017 Reps In One Set On Leg Press: “I Couldn’t Even Feel My Feet” appeared first on Generation Iron Fitness & Strength Sports Network.

Arnold Schwarzenegger breaks down how to improve your sleep-strength relationship.

Arnold Schwarzenegger has released a daily newsletter where he is able to speak to fans sharing different tips. This time, the bodybuilding legend spoke about how to improve sleep and the relationship that it has with strength.

“Resistance training improves overall sleep quality and could effectively treat those struggling with insomnia.”

Schwarzenegger shared research from Science Direct that explained people who lift weights have an easier time falling and staying asleep.

“People who lift weights have an easier time falling asleep, have fewer sleep disturbances, wake up less at night, have deeper restorative rest, and tend to sleep longer. Aerobic exercise is also beneficial, but one study found that resistance training was more effective than cardio and helped people sleep longer and deeper.”

How Can This Be Done?

Arnold Schwarzenegger has shared many different fitness tips and talks. This time, it is about how to improve your sleep-strength relationship.

The bodybuilding legend shared a detailed checklist to follow to improve your sleeping habits, which will directly impact your ability to train:

• Go to bed and wake up at a similar time.

• Cut off food and drink approximately 2-3 hours before you rest.

• Exercise during the day

• Limit screen time 1-hour before you sleep

• Keep your room as dark as possible

• Make your room cooler, or use a temperature-controlled mattress

 

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A post shared by Arnold Schwarzenegger (@schwarzenegger)

After coming over from Austria, Schwarzenegger caught eyes because of his insane physique and turned it into a legendary career on stage. On his way to seven Olympia titles, Arnold did great things for the sport of bodybuilding as a whole.

In retirement, Schwarzenegger has prioritized his health in many ways. After his heart surgery in 1997, doctors advised him to stop lifting heavy weights because it would not be good for the valves. This is when he began cutting back on weight but continues to train in the gym on a consistent basis.

“Getting a good night’s sleep is about winding down. But revving up your heart rate during the day is also important.”

Arnold continues to be one of the biggest names in the fitness world and is working to improve the sport of bodybuilding each day.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post Arnold Schwarzenegger Shares Steps To Improve Sleep And Build Better Relationship With Strength appeared first on Generation Iron Fitness & Strength Sports Network.

Walking allows you to burn calories and elevate your heart rate without impacting workout performance and recovery. 

Never overlook the importance of leg day! Many gym-goers focus on their upper body, neglecting that the largest muscles in the human body are found in the lower extremities (1). Developing a strong lower body is crucial for maintaining proper posture and balance, reducing the risk of injuries, and enhancing your ability to perform quick, powerful, explosive movements. But who says leg day only involves grunting on daunting movements like the squat? 

Walking is an excellent way to keep your legs robust and vigorous and burn more calories while increasing your heart rate. It stands out as the simplest, most accessible, and highly effective form of exercise. What makes walking great is that it doesn’t impact recovery or performance as other more intense cardiovascular exercises such as running would. Therefore, you can do it more often without affecting your workouts or progress. 

Despite its benefits, walking is often underestimated as a form of physical activity. It doesn’t require any special equipment or machines; it’s a straightforward, efficient, and convenient way to engage your lower body muscles. 

This article provides a comprehensive guide on effectively executing different variations of walking workouts. It also highlights the numerous health benefits associated with walking. 

Walking Workouts 

Walking is effective for burning calories. People who spend more extended time walking live longer, have lower medical care demands and live healthier lives (2).

The walking workouts below will help sculpt and tone your legs, improve your fitness, and burn more calories. Note that before starting any of these walking workouts, it’s essential to do warm-ups like stretches and jumps. They help to get the blood flowing and pump more oxygen into your muscles. Also, ensure you have comfortable and fitted footwear to prevent injuries when performing any of these workouts.

The Quick Walk

This walking workout begins with walking as fast as possible for ten or fifteen minutes from your starting point. Performing this workout targets your calves, hamstrings, and quads. Note the distance you cover within those minutes and walk back quickly, slowing your pace as you return to your starting point. Every time you do this walk, aim to increase your speed and distance covered from your start point.

The Belly Burster

This workout will surely burn many calories. You perform this workout by flattening your stomach as much as possible, pushing it in towards your spine. Maintain this position while walking as long as possible, but don’t hold your breath. 

The Treadmill Walk

The treadmill is perfect if you’re considering using a machine or equipment for walking. It tones your legs and burns calories, targeting the hamstrings, calves, glutes, and quads. When using the treadmill, always start with comfortable speeds and progressively increase your pace. This study shows the improved effects of leg skeletal muscle mass when using a treadmill (3).

The Uphill Walk

This workout effectively activates and induces muscle hypertrophy in the glutes, calves, and abs. During this workout, it’s typical for people to walk up and down a hill for about five to eight minutes. Next, quickly walk on an even road for about two minutes and repeat the uphill climb.

Stair Walk/Climb

This walking workout is effective for burning calories and toning your legs. It targets your glutes, calves, abs, quads, and hamstrings. You can do this workout anywhere stairs are available by incorporating any of the below different stair movements:

• Walking up and down the stairs
• Walking up the stairs sideways
• Walking the stairs sideways, crossing the bottom foot over the top foot. Repeating this, facing the other direction
• Running up the stairs and coming down, slowing
• Climbing the stairs two feet at a time and coming down quickly, using each step

Endurance Walk

Endurance walks, involving long walks outdoors, take a lot of time but are worth it for burning calories and strengthening your legs. Rather than focusing on intensity like other walking workouts, endurance walks focus on distance. Find a long trail at the park and try to walk it. Shoot for at least three miles, but you can do more as you improve your endurance. They’re also great for the mind. Research shows that outdoor workouts improve mental health (4).

You must have a map and some supplies before you engage in an endurance walk. The best way to perform this walking workout is to move comfortably and not tire yourself quickly. Make sure you have comfortable clothes and shoes with a convenient weight for your backpack. Note that you are to be prepared for different terrain and weather conditions. This can increase the workout’s difficulty and lead to dehydration in hot conditions. So be prepared and drink plenty of water. 

Weighted Vest Walk

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Walking with a weighted vest adds more resistance. This puts more tension on target muscles, including the quads, calves, and hamstrings, increasing muscle mass and strength. Adding resistance also significantly increases calorie burn in the body.

To do this walking workout, wear a weighted vest and walk slowly for about eight to ten minutes from your starting point. Note the distance covered and walk back to your starting point. Do this continuously until you feel ready to increase the distance covered. This study shows using a weighted vest strengthens the lower body and burns more calories (5).

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References

1. Ito J. (1996). Morphological analysis of the human lower extremity based on the relative muscle weight. Okajimas folia anatomica Japonica, 73(5), 247–251. https://doi.org/10.2535/ofaj1936.73.5_247
2. Nagai, M., Kuriyama, S., Kakizaki, M., Ohmori-Matsuda, K., Sone, T., Hozawa, A., Kawado, M., Hashimoto, S., & Tsuji, I. (2011). Impact of walking on life expectancy and lifetime medical expenditure: the Ohsaki Cohort Study. BMJ open, 1(2), e000240. https://doi.org/10.1136/bmjopen-2011-000240
3. Singh, G., Kushwah, G., Singh, T., Ramírez-Campillo, R., & Thapa, R. K. (2022). Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study. PeerJ, 10, e13791. https://doi.org/10.7717/peerj.13791
4. Gladwell, V. F., Brown, D. K., Wood, C., Sandercock, G. R., & Barton, J. L. (2013). The great outdoors: how a green exercise environment can benefit all. Extreme physiology & medicine, 2(1), 3. https://doi.org/10.1186/2046-7648-2-3
5. Puthoff, M. L., Darter, B. J., Nielsen, D. H., & Yack, H. J. (2006). The effect of weighted vest walking on metabolic responses and ground reaction forces. Medicine and science in sports and exercise, 38(4), 746–752. https://doi.org/10.1249/01.mss.0000210198.79705.19

The post Leg-Toning Walking Workouts to Burn More Calories appeared first on Generation Iron Fitness & Strength Sports Network.

Jay Cutler discusses the classic debate of flat bench against incline.

Jay Cutler has weighed in on many fitness debates over the years and shared his opinion. Recently, he explored yet another famous one. Cutler broke down the differences between flat bench and incline bench and explained why he prefers one over the other.

“Flat bench vs. incline bench. I focus more on the incline bench. Now, everybody wants to develop their upper pecs. It’s the hardest area to develop but I feel any kind of bench pressing whether it’s dumbbells, barbells, machines, even your fly movements, I feel you’re going to develop your chest all-around.”

Cutler has shared many fitness tips since his days on stage ended. This includes workouts, diet plans, and has even been open about his steroid use. He has discussed the advantages and disadvantages of bench press before and added more thoughts.

Jay Cutler Discusses Flat vs. Incline Bench

Jay Cutler began with the urge that many gym goers have to build their upper pecs. Because of the overall engagement, Cutler believes it helps build the area.

“Does the incline bench actually develop your upper pecs? I believe it definitely can engage more of the front delts and the pecs but more importantly, the incline bench can be a little bit more of a safer movement because you are using a little bit more of the shoulders.”

 

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Jay Cutler rose to popularity after challenging bodybuilding legend Ronnie Coleman for the Mr. Olympia title 2001. Coleman had been winning since 1998, and a fierce rivalry began between the two, which ended in Jay Cutler finally winning the top prize in 2006. He went on to win Mr. Olympia three more times but hasn’t officially competed since 2013.

Cutler has recently discussed the risk of bench pressing because of injuries. This is one of the reasons that he prefers to use incline bench.

“I prefer to use more of the incline bench over a flat bench just because of the comfortability of that movement. It definitely puts less strain on the shoulder joint in that position.”

Jay Cutler continues to train at a high level in retirement and this includes during his chest days. He continues to be one of the biggest voices in the fitness world to this day.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post Jay Cutler Debates Flat vs. Incline Bench Press: “I Prefer To Use Incline” appeared first on Generation Iron Fitness & Strength Sports Network.

A bench for chest support during rows stabilizes the upper body muscles, facilitating more effective back contraction.

Rowing is one of the quintessential workouts to enhance strength and foster back growth. Numerous rowing exercises can be executed using various equipment, including resistance bands, free weights (dumbbells, barbells, and kettlebells), and machines. While these variations target different muscle groups, the dumbbell (DB) chest-supported row is effective. This exercise, which can be performed on a bench or any platform that supports the chest, is particularly beneficial. Research indicates that training on a stable surface leads to enhanced muscle activation and response (1).

This article delves into the significance of the DB chest-supported row, emphasizing the specific upper-body muscle groups it targets. It also explores the advantages of this exercise and presents alternative options that are equally effective. Additionally, readers will find a detailed, step-by-step guide on how to execute this exercise proficiently.

Technique & Muscles Worked

The DB chest-supported row works on your upper body. It focuses on your lats, traps, rhomboids, and biceps. The shoulders and core muscles, like the abs and obliques, act as stabilizers during this exercise.

The DB chest-supported row is a compound pull exercise that uses a flat incline bench surface for chest support. Your go-to equipment for this exercise is dumbbells, and you should remember to keep your chest flat on the bench during it. Below are step-by-step instructions.

1. Set the bench at an incline angle of about 45 degrees, and grab a pair of dumbbells with a neutral grip.
2. Lay flat on the bench with your chest, driving your feet into the floor. Hold the weights by the sides, with your palms facing each other. This is your starting position.
3. Next, brace your glutes and core muscles and pull your shoulder blades back, squeezing them.
4. Slowly pull your elbows up as high as you can. In this position, pause for about 2 seconds.
5. Then, slowly lower the dumbbells to the starting position to complete the rep.
6. Repeat this movement for as many reps as you desire.

Benefits

This exercise is particularly effective for strength training and developing a solid back. The DB chest-supported row uses a bilateral pull force to execute, which improves overall strength (2). Below is a list of its benefits.

Builds Muscle Mass

The DB chest-supported row is an effective exercise for building muscle mass, especially in your back and arms. This exercise allows the convenience of adding more load via heavier dumbbells, which leads to more muscle growth in the biceps, lats, and traps.

Stabilization & Balance

Performing this exercise on a bench helps with full-body stabilization and balance, eliminating extra body movement. As a result, DB chest-supported rows focus more on the target muscles, activating and increasing the tension there to make more strength gains. 

Improves Posture

Performing the DB chest-supported row strengthens your back, which improves your posture. Keeping your chest flat on the bench during this routine is essential, as it reinforces your back muscles and helps prevent injuries.

Carryover to Other Exercises

Performing the DB chest-supported row strengthens the back and biceps. This enhances your pulling power, which improves your form in other exercises like pulldowns and deadlifts.

Other Back Workouts 

The DB chest-supported row is a strength training exercise. It builds the arms and a defined, strong back. However, this shouldn’t be the only exercise you add to your back workouts to avoid a plateau. Below are other alternatives to the DB chest-supported row that help build back and arm muscles. 

Lat Pulldowns

This exercise explicitly targets the lat muscles in your back. Other secondary muscles include traps, rhomboids, and biceps. Lat pulldowns help you build your back, increase your strength, and improve your posture.

Deadlifts

The deadlift is a weight training exercise that works on the lats, traps, core, glutes, and hamstrings. It’s effective for building muscle mass and can be done with a barbell, kettlebell, or dumbbell. It’s regarded as one of the best compound movements for improving overall strength. 

Band Pull Aparts

The band pull-apart is an isolation exercise using resistance bands that target the rear delts, rhomboids, and traps. Studies have shown that it effectively rehabilitates back and shoulder injuries (3).

FAQs

How do DB chest-supported rows work?

DB chest-supported rows work the traps, lats, rhomboids, and biceps. The shoulders and core muscles, like the abs and obliques, act as stabilizing muscles during this exercise.

Is the chest-supported row safe?

Yes, the DB chest-supported row is safe. Always have bench support when performing this exercise, as this reduces the chance of straining the back. Just remember to brace your core.

Are chest-supported rows good for the lats?

Yes, DB chest-supported rows are suitable for building your lats. You can do this exercise on a bench, eliminating the need for support and stability. The support from the bench also isolates the lats and other target muscles, building bigger and stronger upper body posterior chain muscles.

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References

1. Kohler, J. M., Flanagan, S. P., & Whiting, W. C. (2010). Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. Journal of strength and conditioning research, 24(2), 313–321. https://doi.org/10.1519/JSC.0b013e3181c8655a
2. Liao, K. F., Nassis, G. P., Bishop, C., Yang, W., Bian, C., & Li, Y. M. (2022). Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology of sport, 39(3), 485–497. https://doi.org/10.5114/biolsport.2022.107024
3. Fukunaga, T., Fedge, C., Tyler, T., Mullaney, M., Schmitt, B., Orishimo, K., McHugh, M., & Nicholas, S. (2022). Band Pull-Apart Exercise: Effects of Movement Direction and Hand Position on Shoulder Muscle Activity. International journal of sports physical therapy, 17(3), 400–408. https://doi.org/10.26603/001c.33026

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