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

 

View this post on Instagram

 

A post shared by David Goggins (@davidgoggins)

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 

 

View this post on Instagram

 

A post shared by David Goggins (@davidgoggins)

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.

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

Get all of the benefits of micronized creatine without breaking the bank and activate muscle building quickly.

Shop Nutricost

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.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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

The post Top 7 Foods with Creatine for Enhanced Workouts appeared first on Generation Iron Fitness & Strength Sports Network.

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.  

Follow us on Instagram, Facebook, and Twitter for more exercise guides! 

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.

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

Cimkiz Mens Sweat Sauna Vest

Cimkiz Mens Sweat Sauna Vest

Scientific design and compression help you correct posture, special neoprene materials provide immediate abdominal pressure on waist and back support, Neopreno hombre helps perfectly fit your body contours, comfortable snaps to keep your shoulders straight and make you look more confident. This body shaper men sauna sweat workout vest can keep you warm in cold days. 

Shop Cimkiz

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).

Follow us on Instagram, Facebook, and Twitter for more fitness advice! 

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.

A thick neck can work to add to a massive physique while also providing for other physical benefits as well.

While many of us associate a massive physique with muscles starting at our shoulders down, having a thick neck is something to not exactly throw out the window. While we don’t necessarily want to look like we have no neck, having a thick neck is something many bodybuilders and athletes alike have transitioned away from. Strong traps and an increased focus on the trap muscles have taken its place for it can make you look even bigger and add to that massive, V-shaped physique. But a thick neck is nothing to overlook for its aesthetic benefits as well as physical ones.

Your neck is made up of many muscles all falling into three main groups: anterior, lateral, and posterior. These muscles work to determine a number of movements and functions allowing our head to not only connect to our body but also allow for stability from our shoulders up (1). Believe it or not, your neck muscles are closely related to certain systems in your body like the respiratory and gastrointestinal since it includes all major blood vessels, nerves, and other elements important to these bodily systems (2). So, having a strong neck is vital for more than you may think.

Let’s take a look at what having a thick neck entails. From the benefits, to some exercises to help get there, and helpful tips to ensure this is done properly, you might be surprised by what happens when you focus on this overlooked body part.

Benefits Of A Thick Neck

The benefits of a thick neck work towards your aesthetic but also more physical functions and important aspects that will prove to pay off in the long run for your training and performance.

Benefits include:

• Release tension: With the right exercises, you can work to release tension and tightness to get rid of any stiff feeling (3).
• Increase flexibility: By working to reduce pain and get more movement, your flexibility will increase even with a thicker neck. This would be a result of certain exercises.
• Improve range of motion: Work to optimize your movement by really working hard with range of motion (4).
• Promote more stability: Increase stability and a more solid positioning from your shoulders on up.
• Add to aesthetic: A thick neck can give your aesthetic that massive look to really make others envious.

Exercises For A Thick Neck

Here are some great exercises to help get a thicker neck. Be super cautious and make you sure you maintain proper form. The neck is a valuable and vulnerable part of our body so taking care of it is vital to maintain overall physical health and proper movements.

Neck Side Raises

Lying on a bench on your side, place a towel or cushion on the side of your head before loading an appropriate amount of weight on top. Slowly raise and lower your neck only going as far as your range of motion will allow. Repeat for your desired number of reps.

Neck Plate Curls

Lay down frontwards on a bench so your head is hanging over the edge. Your shoulders will be aligned at the end of the bench. Hold the weight at the back of your head with both hands and slowly tilt your head upward before lowering back down. Repeat for your desired number of reps.

Rotational Resistance

Place one hand on the side of your head and try to rotate your head to the side towards your shoulder. Press your head into your hands and try to resist as you bring your shoulder to your chin. Hold for a brief pause and repeat for your desired number of reps.

Shrugs

With your feet shoulder width apart, grab a dumbbell and slowly raise and lower your shoulders, really feeling a good squeeze in your neck and traps. Hold at the top for a few seconds and return to the starting position. Repeat for your desired number of reps.

Important Tips & Advice for Neck Training

When it comes to building a thick neck, we need to be more than cautious, especially with those exercise that require us to use weight. Our necks are strong, resilient, and can handle pressure, but it would be unwise to forget how vulnerable they can be. Make sure to use proper form and really take care of each rep. If you are using weight, don’t go heavier than you need to. There is no point in trying to one-up someone because it will only lead to injury.

It may go without saying, but always warm-up before performing any of these neck exercises (5). Too often do we jump into workouts cold, but some of these larger muscle groups can handle it better than our more fragile necks. Work on some bodyweight or banded exercises before tossing weight around and it will pay off in the long run.

Featured Supplement

Working out any muscle group requires a solid supplementation routine. Working on getting a thick neck requires that we don’t lose all the gains we’ve worked so hard to get. While a pre-workout, creatine, or intra-workout supplement will all work wonders, you can’t go wrong with a great protein supplement to really boost those gains and aid in recovery.

Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate

Code GENIRON10 For 10% Off

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.

Shop Transparent Labs

Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.

Price: $59.00

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!

Check out our list of the Best Protein Powders for more great protein supplements!

Wrap Up

When it comes to building a thick neck, it’s important to really work on the basics and ensure we are doing so properly. Able to aid in a massive aesthetic and work on stability, strength, and pain relief, a thick neck is not something to be taken for granted. Look into these exercises and supplements to really boost your growth because you won’t be disappointed with 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 Envato

References

1. Johnston, V.; Jull, G.; Jimmieson, N. (2008). “Neck Movement and Muscle Activity Characteristics in Female Office Workers With Neck Pain”. (source)
2. Fice, Jason B.; Siegmund, Gunter P.; Blouin, Jean-Sebastien (2018). “Neck muscle biomechanics and neural control”. (source)
3. Ajimsha, M. S.; Al-Mudahka, Noora R.; Al-Madzhar, J. A. (2015). “Effectiveness of myofascial release: Systematic review of randomized controlled trials”. (source)
4. Zhou, Chaochao; Wang, Haiming; Wnag, Cong; Tsai, Tsung-Yuan; et al. (2020). “Intervertebral range of motion characteristics of normal cervical spinal segments (C0-T1) during in vivo neck motions”. (source)
5. Fradkin, Andrea J.; Zazryn, Tsharni R.; Smoglia, James M. (2010). “Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis”. (source)

The post How A Thick Neck Can Boost Aesthetic & Release Tension appeared first on Generation Iron Fitness & Strength Sports Network.

Do these substances cost you your hair? An early Hair Transplant can be the solution 

Hair loss is a common concern for many individuals, and there are several factors that can contribute to this issue, from genetics to stress. One potential cause of hair loss is the use of anabolic steroids. Anabolic steroids are synthetic versions and derivatives of the male hormone testosterone, and they are often used to enhance athletic performance and build muscle mass. However, these steroids can have various side effects, and hair loss is one of them. Understanding the link between steroids and hair loss is essential for individuals who use or are considering using anabolic steroids.

In this post, we take a deeper look at the causes of hair loss associated with steroid use and discuss potential solutions for preventing and treating this issue with hair transplants. We will also delve into the different types of steroids and their effects on hair follicles. Additionally, we will address common misconceptions and myths surrounding steroids and hair loss.

Note: If you are someone who is using or planning to use steroids, it is vital to be aware of the potential side effects, including hair loss. By understanding the science behind steroid-induced hair loss and implementing preventative measures, you can minimize the risk, maintain healthy hair and act early with hair transplant solutions with the best hair transplant clinics in the world.

Understanding Steroids and Their Uses

Anabolic steroids, also known as anabolic-androgenic steroids (AAS), are synthetic variations of the male hormone testosterone. These steroids are primarily used to enhance athletic performance and promote muscle mass growth. Originally they were pretty much only used by bodybuilders and athletes, but have since creeped into the average gym goer’s gym bag. However, they can also be prescribed as a medication for certain conditions, such as hormone imbalances and muscle wasting diseases. Anabolic steroids work by increasing protein synthesis in cells, leading to enhanced muscle growth and strength. They also have anti-inflammatory properties and can suppress the immune system. It’s important to note that the misuse or abuse of anabolic steroids can have serious health consequences and may lead to various side effects, including hair loss.

The Link Between Steroids and Hair Loss

There is a well-documented link between steroids, particularly anabolic steroids, and hair loss. Steroids can disrupt the natural hair growth cycle by affecting the hair follicles.

When anabolic steroids are used, they can increase androgen levels in the body, which can lead to a condition called androgenic alopecia, commonly known as male pattern baldness. This condition is characterized by hair thinning, particularly in a specific pattern on the scalp.

Steroid use can also cause a temporary condition called telogen effluvium, where a large number of hair follicles enter the resting phase and eventually shed. This can result in noticeable hair thinning.

How Steroids Contribute to Hair Loss

• Steroids, specifically anabolic steroids, contribute to hair loss by affecting the hair follicles and disrupting the natural hair growth cycle.
• When PEDS and anabolic steroids are used, they can increase the levels of androgens, including dihydrotestosterone (DHT), in the body. 
• Elevated levels of DHT can shrink the hair follicles, leading to shorter and thinner hair strands. Over time, this can result in hair thinning and eventually hair loss.

It’s important to note that not everyone who uses steroids will experience hair loss, and the extent of hair loss can vary depending on individual factors such as genetics and the duration and dosage of steroid use.

The Science Behind Steroid-Induced Hair Loss

The science behind steroid-induced hair loss involves the interaction between hair follicles, hormones, and the effects of anabolic steroids.

Hair growth is a complex process that involves the growth phase (anagen), resting phase (telogen), and shedding phase (exogen) of the hair follicles. Anabolic steroids, specifically those that increase androgen levels like DHT, can disrupt this process.

DHT is a byproduct of testosterone, which can bind to androgen receptors in the hair follicles, leading to miniaturization of the follicles. This results in shorter, finer hair strands and eventually hair loss.

The exact mechanisms by which anabolic steroids affect hair follicles and DHT levels are still being studied, but it is believed that the increased androgen levels and the sensitivity of hair follicles to DHT play a significant role in steroid-induced hair loss.

Steroids and Hair Loss in Men vs. Women

The impact of steroids on hair loss can vary between men and women due to differences in hormonal profiles and genetic factors.

In men, steroid use, particularly anabolic steroids, can accelerate male pattern baldness, a specific pattern of hair loss characterized by hair thinning in the crown and frontal areas of the scalp. This condition is primarily influenced by genetics and the sensitivity of hair follicles to DHT.

In women, steroid use can lead to female pattern hair loss, which is characterized by diffuse hair thinning all over the scalp. Hormonal imbalances caused by steroid use can contribute to this type of hair loss.

Addressing Myths About Steroids and Hair Loss

There are several myths and misconceptions surrounding the relationship between steroids and hair loss. Let’s address some of them:

Myth 1: All steroids cause hair loss.

Reality: Hair loss is primarily associated with anabolic steroids, particularly in individuals who are genetically predisposed to male pattern baldness. Other types of steroids, such as corticosteroids like prednisone, are not known to directly cause hair loss.

Myth 2: Steroid-induced hair loss is always permanent.

Reality: The extent and permanence of steroid-induced hair loss can vary depending on individual factors such as genetics, dosage, and duration of steroid use. In some cases, hair loss can be temporary and may grow back once steroid use is discontinued.

Preventative Measures for Steroid-Induced Hair Loss

While hair loss caused by steroids can be challenging to prevent entirely, there are some preventative measures that individuals can take to minimize the risk:

• Maintain a healthy lifestyle: A balanced diet, regular exercise, and stress management can help promote overall hair health.
• Follow proper hair care routines: Regular washing, conditioning, and gentle handling of the hair can help minimize damage and maintain healthy hair.
• Consider alternative treatment options: Individuals who are concerned about hair loss can explore alternative treatment options like minoxidil, finasteride, and other hair growth therapies under the guidance of a healthcare professional.

Tips to Minimize the Risk of Hair Loss When Using Steroids

To minimize the risk of experiencing this side effect, consider the following tips:

• Practice good hair care: Gently wash and condition your hair regularly, and avoid harsh styling products and excessive heat.
• Avoid tight hairstyles: Avoid hairstyles that pull or strain the hair, as this can lead to hair breakage and damage.
• Protect your hair from environmental stressors: Use hats or scarves to protect your hair from excessive sun exposure, wind, and pollution.
• Discuss hair loss prevention options with a healthcare professional: Consult with a healthcare professional for personalized recommendations on hair loss prevention measures and potential treatment options.

Treating Hair Loss Caused by Steroids

If you’re experiencing this unfortunate side effect, there are various treatment options available to promote hair regrowth and restore the appearance of your hair:

• Topical treatments: Topical minoxidil and finasteride are FDA-approved medications that can stimulate hair regrowth and slow down hair loss.
• Advanced hair restoration techniques: Advanced techniques like platelet-rich plasma (PRP) therapy, low-level laser therapy (LLLT), and microneedling can stimulate hair follicles and promote hair regrowth.
• Hair transplant: In severe cases of hair loss, a hair transplant procedure can be considered, which involves transplanting hair follicles from a donor area to the areas of thinning or baldness.

Topical Treatments and Their Effectiveness

Topical treatments like minoxidil and finasteride have been proven effective in treating hair loss caused by various factors, including steroids.

Minoxidil is an FDA-approved medication available in various strengths (2% and 5%) and can be applied topically to the scalp. It works by increasing blood flow to the hair follicles, stimulating hair growth, and slowing down hair loss.

Finasteride, also known as Propecia, is a prescription medication that can help treat male pattern baldness. It works by reducing the levels of dihydrotestosterone (DHT), a hormone that contributes to hair loss in genetically susceptible individuals.

When used as directed and under the guidance of a healthcare professional, both minoxidil and finasteride can be effective in promoting hair regrowth and preventing further hair loss.

Advanced Hair Restoration Techniques at Vera Clinic

Vera Clinic

Vera Clinic

Vera Clinic has been providing hair transplant operations for a decade and is staffed with the best hair transplant doctors in Turkey. The Clinic has been on the rise, being the best hair transplant clinic in Turkey since it was established.

Visit Vera Clinic

When it comes to the point that you may need a hair transplant, Vera Clinic offers advanced hair restoration techniques to individuals experiencing hair loss, including hair transplants. Generation Iron has had first hand experience at Vera and toured the entire facility in 2024. 

Hair transplant is a surgical procedure that involves transferring healthy hair follicles from a donor area to the areas of thinning or baldness. This procedure allows for natural hair regrowth and a restored appearance.

• At Vera Clinic, expert surgeons perform hair transplants using the latest techniques, such as Follicular Unit Extraction (FUE) and Direct Hair Implantation (DHI). These techniques ensure precision, natural-looking results, and minimal scarring.
• Vera Clinic is known for its success stories and patient satisfaction. With a team of experienced professionals and cutting-edge technology, Vera Clinic provides personalized consultations and tailored treatment plans to address individual needs and achieve optimal hair restoration results.

Why Choose Vera Clinic for Hair Transplant?

Choosing the right clinic for your hair transplant is crucial for achieving successful results. Here’s why you should consider Vera Clinic:

• Success stories: Vera Clinic has a track record of successful hair transplant procedures and satisfied patients who have achieved natural-looking hair restoration results.
• Advanced technology: Vera Clinic utilizes advanced technology and techniques, such as FUE and DHI, to ensure precise and effective hair transplants.
• Expert consultation: At Vera Clinic, you will receive personalized consultations and guidance from experienced healthcare professionals who specialize in hair restoration.

The Expertise and Technology Behind Vera Clinic’s Success

Vera Clinic’s success in hair restoration is a result of its commitment to providing top-quality care and utilizing cutting-edge technology:

• Healthcare provider: Vera Clinic is a trusted healthcare provider specializing in hair restoration and transplant procedures. With years of experience, the clinic ensures the highest level of safety, professionalism, and patient care.
• Cutting-edge technology: Vera Clinic utilizes advanced technology and techniques to perform hair transplants, such as robotic-assisted FUE and DHI. These technologies ensure precise and effective results with minimal scarring.
• Expert team: Vera Clinic’s team consists of experienced surgeons, technicians, and healthcare professionals who specialize in hair restoration. Their expertise, attention to detail, and personalized approach ensure optimal outcomes and patient satisfaction.

Frequently Asked Questions

Can Hair Loss from Steroids Be Completely Reversed?

Hair loss from steroids can vary in its reversibility. In some cases, hair loss can be temporary and may grow back once steroid use is discontinued. However, the extent of hair regrowth depends on individual factors, and complete reversal may not always be possible.

How Long Does It Take to See Results from Hair Transplant?

The timeline for seeing results from a hair transplant can vary from person to person. In general, it takes several months for transplanted hair follicles to take root and start growing. Full results can typically be seen within 9-12 months after the procedure.

Conclusion

Steroids can have a significant impact on hair loss, affecting both men and women differently. Understanding the science behind steroid-induced hair loss is essential to address this issue effectively. By dispelling myths and implementing preventative measures like incorporating essential vitamins and supplements, you can minimize the risk of hair loss while using steroids. If hair loss does occur, exploring topical treatments and advanced restoration techniques at Vera Clinic can provide effective solutions. With a focus on expertise, technology, and success stories, choosing Vera Clinic for hair transplant ensures comprehensive care for managing steroid-induced hair loss.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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

The post Anabolic Steroids and Hair Loss appeared first on Generation Iron Fitness & Strength Sports Network.

Combine sex life and exercise into one

Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration, but there is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health,  intimacy with your partner, boost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct. 

So how do you combine sex and exercise?

What is Sexercise?

As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”

Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex. The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.

Related: Should You Have Sex Or Masturbate Before A Workout?

Origins of “Sexercise”

The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive. The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.

The best part about sexercise, you ask? You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.

Check Out: The Anabolic Doc: The Truth About Sex Problems Post-Steroids

Benefits of Sexercise 

Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:

1. Improves Your Sex Life

We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it. 

There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom. 

Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.  

Next Read: Eating These 6 Foods Will Heat Up Your Sex Life

2. Facilitates Conception 

A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED). 

Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility. 

3. Enhances Your Immunity 

Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system. 

Must Read: Pre Workout Before Sex – Pumps Whilst Pumping

4. Builds Strength and Endurance 

Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed. 

Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance. 

5. Improves Overall Health

Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.

Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.

Check Out: These Are The Sexiest Male Body Parts As Rated By Women

6. Uplifts Mood

If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood. 

7. Builds Connection

Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy. 

Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean. 

Check Out: This Actor and Bodybuilder is Marrying his Sex Doll

The Ultimate Sexercise Regimen

Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:

1. Yoga

Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom. 

Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience. 

On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session. 

Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat. 

Watch: Sex, Love & Bodybuilding: How Post-Competition Depression Affects Relationships

2. Pelvic Floor Exercises 

When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles. Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.

Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.

Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.

Check Out: THROWBACK: Rich Piana Explains Sex and Gains

A quick How-to do Kegel guide:

1. Locate the right muscles while urinating. 
2. The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
3. Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
4. If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds. 

3. Cardio

Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation. 

As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance. 

Cardio sexercise includes:

1. Swimming
2. Walking
3. Jumping Rope
4. Running
5. Dancing
6. Zumba

Related: 8 Factors That Can Kill Your Gains Faster Than Masturbation

4. Strength Training 

Strength training sexercise can take your libido to another level. 

Why is that, you ask? Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles. 

While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be. 

Some of our favorite strength training exercises for improving sex drive include:

1. Squats
2. Hip Thrust
3. Glute Bridge
4. Kettlebell Swing
5. Bench Press
6. Deadlift
7. Barbell Bicep Curl

Related Read: 4 Awful Strength Training Mistakes You’re Making That Cost You Muscle

5. Sex 

Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about. 

We know what you are thinking, “but sex does not count as an exercise.” And that, my friend, is the beauty of sex. You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.

For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!

Sexercise Routine You Need To Try Today

Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:

1. Running (HIIT): 10 minutes

Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout. 

Steps:

1. Walk at a brisk pace for one minute.
2. Perform an all-out sprint for the next one minute. 
3. Repeat until you complete 10 minutes. 

2. Downward Facing Dog: 5 minutes

The downward-facing dog is a great way to stretch and warm-up. 

Steps:

1. Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
2. Curl your toes under and push back through your hands to lift your hips and straighten your legs.
3. Spread your fingers and ground down from the forearms into the fingertips.
4. Outwardly rotate your upper arms to broaden the collarbones.
5. Let your head hang and move your shoulder blades away from your ears towards your hips.
6. Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
7. Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
8. Exhale and bend your knees to release and come back to your hands and knees.

3. Squat: 3 sets of 12, 10, 8 reps

Make sure you are not resting for more than 60 seconds between sets. Your sexercise routine should not last more than 60 minutes. 

Steps:

1. Stand with your feet a little wider than hip-width, toes facing front, and a barbell on your shoulders.
2. Drive your hips back while bending at the knees and pressing your knees slightly open.
3. Squat as deep as you can comfortably. 
4. Press into your heels and straighten your legs to return to the starting position. 

4. Barbell Bicep Curl: 3 sets of 12, 10, 8 reps

Strong arms go a long way during a steamy session in the bedroom.

Steps:

1. Stand with your torso upright and hold a barbell at arm’s length with a shoulder-width grip.
2. Grab the barbell with an underhand grip, so your palms are facing forward, and pin your elbows to your sides.
3. Exhale and lift the barbell using your forearms while keeping your elbow and upper arms stationary.
4. Curl the barbell until it is at your shoulder level.
5. Pause and contract your biceps at the top of the movement.
6. Slowly return to the starting position while breathing in.

5. Barbell Bench Press: 3 sets of 12, 10, 8 reps

Steps:

1. Lie down with your back on a flat bench and grab a barbell with a shoulder-width grip.
2. Get in the starting position by unracking the barbell and extending your arms forward so that they are perpendicular to the floor.
3. Lower the barbell by flexing your elbows until the bar touches your chest.
4. Reverse the motion and push the bar upwards by extending at your elbows while breathing out.
5. Contract your pecs at the top of the movement.

6. Hip Thrust: 3 sets of 12, 10, 8 reps

Steps:

1. Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground. 
2. The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench. 
3. Place a barbell across your hips.
4. Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle. 
5. Squeeze your glutes at the top, then return to start. 

7. Plank: 3 sets of 1 minute each

Steps:

1. Lie down in a prone position with your chest facing the floor.
2. Support your weight on your toes and your forearms.
3. Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
4. Keep your body in a straight line and maintain a tight core throughout the exercise.
5. Hold the position for as long as possible.

8. Kegel: (as mentioned above)

Conclusion

Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week. 

You could also switch the exercises in the article or perform variations depending on your experience level. 

Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

The post Sexercise – A Guide To Becoming a Legend in the Bedroom appeared first on Generation Iron Fitness & Strength Sports Network.

Keeping your elbows in during the bench press will protect your shoulder joints. 

The bench press is ideal for lifters looking to strengthen, develop, and sculpt their upper bodies. However, it’s fascinating to note that the outcomes of this exercise can vary significantly based on your execution techniques, particularly the positioning of your hands and elbows. A 2017 study delves into various bench press techniques and their impacts on muscle activity and athletic performance (1).

As a compound movement, the bench press requires the coordination of multiple joints, primarily focusing on the elbows and shoulders. This article will explore how these movements target key muscle groups — the chest, deltoids, and triceps. 

Observing seasoned professionals, one can’t help but notice their meticulous attention to elbow positioning during the bench press. It’s common to hear them emphasize this aspect as a critical factor in maximizing muscle development. This article aims to shed light on the significance of elbow positioning in enhancing the bench press’s effectiveness after a brief overview of the bench press technique itself.

How to Do the Traditional Bench Press

Different bench press variations include the flat (traditional), decline, and incline bench press. These routines target various parts of the chest. However, returning to the basics, here’s a reminder of how to correctly do the traditional bench press.

1. Lie flat on the bench using an overhand grip on the bar. Your arms should be slightly wider than shoulder-width apart, and your feet should be driven firmly into the floor.
2. Pull your shoulder blades back, brace your core, and lift the barbell from the rack, extending your arms and elbows fully. This is your starting position.
3. Take a deep breath and, with your core still braced, slowly lower the bar close to your mid-chest.
4. Next, exhale and press the bar up, fully extending your elbows and arms back to the starting position, completing one rep.
5. Repeat steps three and four for as many reps as you desire. 

Benefits

The bench press is effective for upper body development and building mass, so it’s popular with bodybuilders and other athletes. Here are some essential benefits of the bench press.  

Upper Body Development

Performing this exercise develops your upper body. The target muscles include the pecs, shoulders, and arms. The bench press induces muscle hypertrophy in these muscles, increasing their muscle mass. 

Upper Body Strength

This compound exercise involves the constant motion of joints, strengthening and improving their range of motion. As a result, your entire upper body strength will increase. 

Better Coordination & Balance

Controlling the equipment (barbell or dumbbell) is essential when performing the bench press. You must brace your core muscles to maintain body stabilization and balance. This process puts them under constant tension, strengthening them. Stronger core muscles lead to better body posture and form and could help prevent injuries.

Improved Bone Structure

Bench presses are good skeletal-supporting exercises. This exercise works on multiple joints, strengthening and increasing their resistance, making stronger and healthier bones. Research proves that weight exercises increase bone mineral density, improving the quality of life of people with osteoporosis (2).

Different Bench Press Elbow Positions

The key movements when performing the bench press include shoulder flexion (moving your shoulders from their sides straight above your head) and elbow extension (extending your arms from a folded position). For this reason, your hand position and grip width are essential, especially if you want to work on different muscle groups to increase muscle hypertrophy. Studies demonstrate the effects of grip width on target muscles and the extent to which they strengthen during bench press exercises (3).

Your bench press elbow position is also essential when doing a bench press. It could affect what muscles you specifically target or place more tension on. Here’s a list of the different bench press elbow positions and how they work different muscles.

Elbows In

Bringing your elbows in during the bench press changes the movements of the shoulders from horizontal adduction to flexion. This induces more muscle growth in your anterior delts (front shoulders) and increases the range of motion in your triceps. There is less movement in your chest muscles when your elbows are in during the bench press.

Elbows Out

Bringing out your elbows during this exercise changes the movement of your shoulders to horizontal adduction with less flexion. Your pecs experience greater muscle hypertrophy and activation. Experts recommend using lighter weights in this position because it primarily shifts tension to the anterior delts.

45 Degree Elbows 

Placing your elbows at 45 degrees activates the pecs, delts, and arm muscles together. It also reduces the extra shoulder tension, allowing you to lift heavier. Maintaining a 45-degree elbow angle at the bottom of your bench press is a great way to protect your shoulders and avoid injuries. 

Wrapping Up

Remember that varying elbow positions during the bench press target different muscle groups. To achieve your fitness goals, select the appropriate elbow position. For those looking to engage their pectoral muscles, an elbows-out (flare) position is ideal. Conversely, an elbows-in position is recommended if you focus on strengthening the triceps and anterior deltoids. 

Identify the technique that suits your objectives and adjust the weight accordingly to maximize the benefits of your upper body workout. This might involve opting for a lighter weight when using the elbows-out position or choosing a 45-degree elbow angle to safeguard your shoulders. Additionally, ensure you have a spotter during these technical exercises to maintain safety.

Follow us on Instagram, Facebook, and Twitter for more fitness tips! 

References

1. Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
2. Shanb, A. A., & Youssef, E. F. (2014). The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. Journal of family & community medicine, 21(3), 176–181. https://doi.org/10.4103/2230-8229.142972
3. Saeterbakken, A. H., Stien, N., Pedersen, H., Solstad, T. E. J., Cumming, K. T., & Andersen, V. (2021). The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. International journal of environmental research and public health, 18(12), 6444. https://doi.org/10.3390/ijerph18126444

The post Bench Press Elbow Position Tips to Protect Your Shoulders & Hit New PRs appeared first on Generation Iron Fitness & Strength Sports Network.

The life, profile, and stats of Alex Eubank

Social media has taken fitness to a whole different level, it is much different than it was when bodybuilders like Dorian Yates were dominating the industry, and they could compete and disappear for months. You also do not have to be a Mr. Olympia competitor to earn stardom in the business, as the fitness industry is full of rising stars, especially on TikTok, and that is where you can find younger influencers dominating the industry. The truth is that there are so many people out there making fitness content, and it can get pretty repetitive. You see a lot of TikTokers that get their quick recognition with one or two videos that blow up and bring them millions of views, but there are also a good amount of up and coming names. One of the biggest names right now is Alex Eubank. 

But, who exactly is Alex Eubank? In this article we take a look at exactly who Alex Eubank is.

Alex Eubank Age, Height, and Weight

Alex Eubank, also known as “Andrew Eubanks” as this is what the young mass monster Sam Sulek refers to him as, is a very well-known fitness model, digital content creator, social media star, blogger, and entrepreneur. His rise to fame started after he started sharing photos and videos of himself online, showcasing a shredded physique.

Alex is also known for collaborations with other influencers, such as the Tren Twins and Bradley Martyn.

Is Alex Eubank Natural?

Now, there is a lot of controversy surrounding the status of Alex Eubank, is he natural or not? While many people, such as Greg Doucette, say that there is no way he is natural and he has to be on steroids, he claims that he does not use these substances. However, he had come out and said that his doctor prescribed him with clomiphene, a prescription drug that blocks estrogen and boosts testosterone levels, as he was diagnosed with low testosterone.

However, we always will leave it up to you to decide, so check it out.

Regardless of if Alex Eubank is natural or not, he has an amazing physique that shows off shreds, as well as significant muscle mass, which requires a lot of hard work and dedication to training and diet. So, let’s take a look at that.

Alex Eubank Training 

One very important aspect of how Alex Eubank obtained the size and shreds that he shows off, is his training regimens. There are good amount of clips of him training on TikTok, but he also has a YouTube channel with a growing following that details his daily workout routine and training regimens. 

Alex follows the workout routine of Mr. Olympia winner, Arnold Schwarzenegger. He groups together chest and back, shoulders and arms, then legs, then repeats with Sunday being a day to recover. It is interesting to see, as his physique resembles that of a Golden Era bodybuilder, especially when he pulls in a great vacuum pose.

Take a look at Alex Eubank’s actual workout routine.

Chest and Back

Shoulders and Arms

Legs

Now, on the second day for each muscle group, he changes exercises up, but this gives you a good idea of what it looks like.

Alex Eubank’s Diet

The diet of Alex Eubank is the pretty stereotypical bodybuilder diet. It consists of a lot of good quality protein, fat, and carbs.

Take a look:

Meal One

• 4 Eggs and 1 egg white
• Shredded cheese

Meal Two

• Ground Turkey
• One egg
• Baked potatoes

Meal Three

This is his pre-workout meal.

• Pure protein bar
• Chocolate rice cakes
• Non-fat whipped cream

Meal Four

• Protein pizza with marinara, turkey pepperoni, and nonfat mozzarella

Meal Five

• Low-calorie bread
• Canned tuna
• Ketchup and mustard

Midnight Snack

• Low-calorie popcorn

Alex Eubank’s diet is a large reason that he stays so lean. If you look at the foods he consumes, a lot of them are low carb and low calorie, but high in protein, helping him to keep off the body fat but maintain the muscle mass.

Supplements

A major component of Alex Eubank’s routine is supplementation. Diet is a large part of recovering from your training, making sure your body gets the necessary nutrients. However, you may not always get the right amount of nutrients, which is why supplementation is so crucial, as it helps to make sure your body is getting everything you need, that diet may not provide.

Alex Eubank uses a variety of supplements to continue putting on muscle mass and keeping off the fat, as well as recover and stay healthy. Here are some of the supplements Alex Eubank uses:

• Whey protein- Helps to hit your protein intake, recover, and build muscle. This can be taken on the go, just throw it into a blender bottle and you are good to go.
• BCAAs- Intra-workout BCCAs are used to help with recovery and building muscle.
• Glutamine- Glutamine helps your immune system function and may be needed for normal brain function and digestion.
• Creatine- A creatine supplement supplies energy to your muscles and may also promote brain health.
• Vitamin D- Helps the body absorb nutrients, build bone health. This also helps reduce inflammation and can help to boost testosterone.
• Multivitamin- A multivitamin helps with the upkeep of your immune system and and making sure you are getting the proper nutrients.

Personal Life

Aside from bodybuilding, Alex Eubank can be seen collaborating with plenty of fitness influencers. Alex has also monetized his social media, and he is often doing brand endorsements for some popular fitness brands. Some of the brands he has worked with and endorsed are Celsius Energy Drink, YoungLA clothing, Elysium Athletic, and Elucidblends.

Elysium Athletic is his own personal clothing brand.

Wrap Up

Overall, Alex Eubank is definitely an interesting figure that has a physique that many admire and would like to replicate, and he is gaining popularity because of it. His training is similar to that of the Golden Era of bodybuilding, and it shows with how his physique has come to be.

What do you think of Alex Eubank?

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

Images courtesy of YouTube: 

The post Who is Alex Eubank? Complete Profile, Workout and Diet appeared first on Generation Iron Fitness & Strength Sports Network.

Labrada suggests training your lagging muscle group first to help strengthen it. 

Lee Labrada offers his profound and educational perspectives on maximizing workout efficiency. His induction into the IFBB Pro Bodybuilding Hall of Fame in 2004 is a testament to his expertise. In a recent YouTube video, Lee Labrada and his long-term training partner and friend, Craig, provide valuable and actionable advice on leg training. This video is packed with insights, explicitly targeting the quads, hamstrings, and calves, and underscores the importance of leg training in achieving overall balance, strength, and power. Explore the insightful tips shared by Lee Labrada in the content below.

Lee Labrada’s Leg Day 

Bodyweight Squat (Warm-up)

Lee Labrada states he likes to start with bodyweight squats when doing leg exercises. Labrada emphasizes the importance of warmups and stretches before the major exercise. He has this to say:

“You know a lot of times people are in a rush, and they don’t do that properly. And you know the fact of the matter is that getting blood into the muscle is going to make the muscle tissue more elastic. It’s going to help to warm up the tendons and make them more elastic, and it’s going to make you less prone to injury. So a little bit of a warm up getting blood in there and then uh some stretching, and we’ll be ready to get into the meat of the program here.”

This study shows how warm-up exercises help boost athletic performance by up to 79% (1). During their warm-ups, they discuss how much weight they squat. Lee Labrada also points out how much he hated training his legs because he always fell sick but eventually got used to it. He says he trained his legs about three times a week then, but these days, he does it once a week as maintenance workouts.

Split Squat

Lee Labrada starts his leg training workout with an isolation exercise called the split squats. He gives the following essential tips:

“I want the knee to travel over the foot. That’s important to keep the joint aligned with the toe of the corresponding foot. I’m trying to keep the knee not so much going forward. I’m trying to keep it basically as perpendicular as I can and then just dropping my body. It throws more of the emphasis on the glute.”

Labrada shows that performing split squats with the right form targets the quads and glutes. He also had to get a chair to help Craig avoid falling over when trying to balance. Split squats are a type of unilateral exercise that can greatly improve your jump power (2).

Leg Press

 

View this post on Instagram

 

A post shared by Lee Labrada (@leelabradaofficial)

Labrada and Craig bonded over the old times when they did leg presses in the 90s, training their legs to failure. He also talks about how you can get the most out of your workouts with limited time.

“Even when you’re on limited time, you can get a great workout; it doesn’t take long. In fact, sometimes when you set a timeframe deadline to do it and I finished it in 15 minutes, or I got to finish it in 20 minutes, you’re a lot more focused. So less talking and more working out.”

Performing leg presses targets your glutes, hamstrings, and quad muscles.

Leg Extension

Performing the leg extensions constantly puts tension on your quads. Lee Labrada takes advantage of this, showing his impressive quads as you see Craig spotting him. Leg extensions are one of the few leg routines focusing on your quads without recruiting other muscles. 

Hack Squat

The hack squats work the quads, hamstrings, glutes, and calves. Lee Labrada explains that he can’t do them and draws a lesson for his fans.

“I’m going to be fully transparent with you guys because I think that it’s a learning lesson in not pushing something where you can set yourself up for an injury. When I came in here today, I have my right hip flexor slightly tweaked. That’s why I’m not doing these hack squats today. I want to be fully transparent with you guys and just use that to emphasize the point that if something is bothering you, work around it; pick another exercise that’s really important whether you’re training legs, your back, or your chest. Whatever it is, if a certain exercise hurts you or you have a tweaked muscle, work around it or avoid it because you want to live to fight another day.”

Labrada acts as Craig’s spotter during this exercise, explaining the importance of compound movements over isolated movements when building leg mass.

Lying Leg Curl

Labrada explains why using your hamstrings when doing lying leg curls is important. He also advises against cheating by swinging your legs. This exercise targets your calf muscles and puts constant tension on your hamstrings, stimulating hypertrophy. Swinging your legs generates momentum and limits muscle use.

Hyperextension

Lee Labrada gives tips on the proper way to perform the hyperextension. This is by placing your hips in front of the pad, pivoting the hips, and putting more emphasis on the hamstrings. You’ll get more tension in your hamstrings this way. Hyperextensions work on the glutes, lower back, and hamstrings.

Seated Calf Raise

The men move next to some calf exercises, and Lee Labrada and Craig reminisce about their time in the golden era of bodybuilding at Gold’s Gym and World Gym. They talk about how bodybuilding in those days was a community and how things seem different now.

Next, Labrada explains the seated calf raise exercise and how it works the soleus muscle and surrounding muscles. He had this to say:

“Seated position, you inactivate the gastrocnemius, which is what you see from the back of the calf. And it helps to train the soleus and all of the other muscles that you’ll find there in the calf.”

Standing Calf Raise

Labrada explains the secret to developing good calves is always to train them early and not at the end of your workouts when you’re too tired.

“Anytime you have a weak body part, train it early in your routine while you still have energy and focus.”

He points out that when doing this exercise, keep your knees slightly bent to get maximum tension in your gastrocnemius muscle. This position also minimizes the involvement of the soleus muscle.

Follow us on Instagram, Facebook, and Twitter for more workout tips from elite bodybuilders! 

 References

1. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
2. Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250

The post Lee Labrada’s Training Tips for Thicker Legs appeared first on Generation Iron Fitness & Strength Sports Network.