Lee Priest discusses some of his favorite back exercises.
Lee Priest continues to work hard in the gym and share his knowledge with the next generation. During a recent video, Priest broke down his favorite back exercises and his tips for each.
Priest enjoyed a career on stage that spanned into three decades. He has had the chance to compete against legendary bodybuilders like Flex Wheeler, Shawn Ray, and Chris Cormier. Before calling it a career in 2013, Priest won the NABBA Mr. Universe competition. Priest quickly became known for his incredible conditioning and massive biceps.
Priest hit a back day and made sure to share common mistakes that weightlifters should avoid.
Lee Priest Back Workout
Lee Priest broke down four of his favorite back exercises to hit:
Lee Priest began his session with lat pulldowns. He spoke on emphasizing form and squeezing the muscles in the back. Priest also advised that lifters focus on staying somewhat upright and now leaning all the way back.
“Squeezing the elbows and shoulder blades back, again, when you get a bit tired towards the end, you can use a little bit of lean back like that to give you a couple extra reps but don’t be one of these people.”
Seated Rows
Seated rows is another exercise where it is important to squeeze all muscles. Again, it is important to have good form and avoid moving too much to take away from the exercise.
“I like to sit on these a little bit, little stretch, some people might even want to stretch forward more but I find if you do that as you go heavier, the whole back gets really pumped. As I pull it in, chest up, squeezing your shoulder blades back. Again, don’t start doing this like you’re on a f*cking rocking chair.”
While performing close-grip pulldowns, Lee Priest preached the importance of keeping the chest up and not using too much momentum.
“I like to do it simply like this. I pull down, chest up. The common mistakes people make is body momentum.”
Bent-Over Barbell Rows
The final exercise of the video was bent-over barbell rows. The biggest aspect of this lift is to make sure you are not standing up straight. This would be considered more of a row rather than a bent-over lift.
“The main thing is to get your body at a good angle. I like to be like here, like a duck’s bum, push your bum out like a duck and row into the midsection. Now, I see a lot pf people do more like this. They use heavier weights and eve some go higher, which counts as a shrug. You want to be a little bit bent over.”
These top multivitamins are ideal for fitness-minded individuals to keep your overall health high.
When shopping for your supplements like protein and creatine, make sure to throw multivitamins in the cart as well. Multivitamins are a beneficial aid for active people and those who need more vitamins in their diets but finding the right multivitamins for bodybuilding can be tricky. Vitamins are important for daily life and health functions of the body and you will find the best bodybuilding multivitamin benefits like muscle maintenance andimmune health to give you extra energy so you get all you need in your day to make you better.
Now, people who weight train need sufficient nutrients to support muscle growth and strength and the best multivitamins for bodybuilding can help with that. The body is placed under stress and muscle fibers tear down during a training session. And without adequate vitamins and mineral deficiencies can occur if nutrition is not up to par.
Check out our list of the best multivitamins for 2024 which have everything you need to support your fitness goals, each a unique supplement at a great value to ensure you are taking care of all your nutrition goals, muscle growth, and bodybuilding desires to give you the best multivitamin for bodybuilding.
Finding the best multivitamin overall can be challenging but worth it when you do. With the right ingredients including essential vitamins and minerals, as well as others packed into an all-star formula, your health will be priority number one.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Take two capsules twice per day with or without food.
Performance Lab Nutrigenesis is our favorite as it is a great supplement for those who want to stay healthy with an all-natural multivitamin. Included in this supplement are plenty of vitamins and minerals, like vitamin C, vitamin D3, and zinc. It can also enhance energy metabolism and provide for foundational nutritional support to promote vitality, long-range overall health and recovery. The best part is, it is available for both men and women.
Pros
Contains a diverse group of vitamins to cover your overall health
Bodybuilders need multivitamins, as they tend to deplete their bodies much faster than other athletes. Having a multivitamin specifically geared towards a bodybuilders needs can work wonders for all gains.
MuscleMeds Vitamin T includes over 20 vitamins and minerals that are there to keep you healthy, as well as boost your testosterone, making it perfect for bodybuilding. Vitamin T includes your standard vitamins that you will have in a regular multi, such as A, C, D, E, and K, as well as B12, amongst other ingredients such as magnesium and zinc which help with recovery and growth, and there are even more ingredients on top of that included to keep you healthy.
Vitamin T also contains clinically researched herbs and minerals to boost testosterone, including 500mg Fenugreek, 200 mg Tribulus, 100 mg Longjack and 200 mg Boron Citrate. These ingredients combined show signs of boosting testosterone within just a 7 day period.
Pros
Quick results, feel improvements and perform better
While a multivitamin works for a number of benefits, having an all-natural option can’t hurt. Knowing that the ingredients are not processed junk helps with the body, and the mind.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Take two capsules twice per day with or without food.
Performance Lab Nutrigenesis makes the list again (this time for both men and women), as it is a great supplement for those who want to stay healthy with an all-natural multivitamin. Included in this supplement are plenty of vitamins and minerals, like vitamin C, vitamin D3, and zinc. It can also enhance energy metabolism and provide for foundational nutritional support to promote vitality, long-range overall health and recovery. The best part is, it is available for both men and women.
Pros
Contains a diverse group of vitamins to cover your overall health
Vitamins are great for overall health and wellness, but having a testosterone booster on top of that is great for regulating things like muscle building and low sex drive.
Making the list again is none other than MuscleMeds Vitamin T, as it is a testosterone booster and multivitamin all in one. Vitamin T includes over 20 vitamins and minerals that are there to keep you healthy, as well as boost your testosterone. Vitamin T includes your standard vitamins that you will have in a regular multi, such as A, C, D, E, and K, as well as B12, amongst other ingredients such as magnesium and zinc which help with recovery and growth, and there are even more ingredients on top of that included to keep you healthy.
Vitamin T also contains clinically researched herbs and minerals to boost testosterone, including 500mg Fenugreek, 200 mg Tribulus, 100 mg Longjack and 200 mg Boron Citrate. These ingredients combined show signs of boosting testosterone within just a 7 day period.
Pros
Quick results, feel improvements and perform better
A personalized multivitamin can ensure your specific needs are covered. A company like Kaged Muscle has worked diligently to find the right ingredients and absorption rates for all to thrive.
Kaged Muscle Multivitamin is great for those looking for optimal absorption out of a quality multi. With 21 essential vitamins and minerals, this will offer high nutrient utilization so those nutrients hit you harder.
Kaged Muscle Multivitamin is perfect for those looking for a once daily, high absorption, and whole food multi with 21 essential vitamins and minerals. A 100% plant-based and vegan friendly option, this multi is made with organic fruits and veggies and contains prebiotics in a once per day formula. With high absorption and utilization, all of these nutrients hit you fast for the best results. A clean and fully disclosed formula makes this a great multi option for all your health and wellness needs.
Pros
Fully disclosed and clean formula
100% plant-based and vegan friendly
21 essential and organic ingredients
High absorption and utilization
Cons
Could include a few more ingredients to make sure all bases are covered
Price: $34.99
Best For Men Over 50
Men over 50 tend to need more specific vitamins and minerals to continue to function at a high level. With the right dosages and an emphasis on these ingredients, you can work to better your overall health and performance one day at a time.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Transparent Labs WellnessSeries Multivitamin makes the list again, as it is an ultra-potent supplement with an advanced formula that ensures your body gets all of the micronutrients it needs. WellnessSeries Multivitamin is made from bioavailable forms of key vitamins and minerals, and they are designed to be absorbed easily. From top to bottom, WellnessSeries Multivitamin will support your overall wellness and is iron-free, which again helps with ease on the stomach.
There are 22 active ingredients in WellnessSeries Multivitamin, and it includes vitamins A, C, D, and K, as well as B1 and B12. Solid minerals like magnesium, zinc, selenium, and copper are just a few of the many vital nutrients Transparent Labs added to the Multivitamin formula. For those looking to stay healthy and on top of their game with a great multivitamin, this supplement will ensure you absorb all of the nutrients in order to maximize each and every benefit, which is key as you age.
Pros
Clean ingredients, well researched, and clinically dosed
Easily absorbed by the body
Vegan-friendly supplement
Great slow-digesting capsule design
Cons
Simple ingredients
Isn’t specific to any one need and is a general multivitamin
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women's needs.
Take two capsules twice per day with or without food.
While this multivitamin is the Best Overall for all women, when it comes to active women and female athletes, this supplement is the ultimate choice to enhance your training and performance. When looking for clean and effective ingredients, this ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easyand all of those vitamins and nutrients are properly absorbed.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan and eco-friendly, and GMO-free multivitamin
Aid in healthy diet: Get those essentials that we often times miss into your diet to maintain a good and healthy balance.
Increase energy: Reduce fatigue and boost energy without the need for stimulants.
Increase cognitive function: Promote better mood and stimulate brain functions, while also working to reduce anxiety and stress.
Important Vitamins To Know
Vitamin A is crucial for maintaining healthy vision. It’s also important for immune function, cell growth, heart, kidney, and lung health. (1)
Vitamin C is necessary for a healthy immune system, and it plays a role in connective tissue health. (2)
Vitamin D plays a big role in the absorption of calcium for bone health. But Vitamin D is also essential for cell growth modulation, immune function, and it has anti-inflammatory properties. (3)
Vitamin E is used by the body in the form of alpha-tocopherol and it’s a vital antioxidant which protects the body against free-radical damage which can cause diseases and cancers. (4)
Vitamin B6 is an enzyme which plays a big role in many chemical reactions in the body. B6 is essential for brain health, immune function, nervous system, and blood cell health. (5)
Vitamin B12 is vital for creating red blood cells, nerves, and DNA. Plus, it’s important for cellular energy andeven mental health. (6)
Vitamin K is necessary for making proteins which support healthy bones and tissue. And K also makes proteins for blood clotting. (7)
How Much Are These Multivitamin Supplements?
Finding the right multivitamins for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best Multivitamins list.
Category
Product
Price
Best Multivitamin Overall
Performance Lab NutriGenesis Multi
Price: $49.00
Best Multivitamin For Bodybuilding
MuscleMeds Vitamin T
Price: $20.99
Best All Natural Multivitamin
Performance Lab NutriGenesis Multi
Price: $49.00
Best Multivitamin for Testosterone
MuscleMeds Vitamin T
Price: $20.99
Best Personalized Multivitamin For Athletes
Kaged Muscle Multivitamin
Price: $34.99
Best Multivitamin For Men Over 50
Transparent Labs WellnessSeries Multivitamin
Price: $29.00
Best Multivitamin For Women
Performance Lab NutriGenesis Multi For Women
Price: $49.00
What To Consider Before Buying
Before buying your multivitamin supplement, there are some important factors to consider so you get the best product possible.
Amount Of Vitamins & Minerals
When looking at your multi, making sure there are plenty of vitamins and minerals is a huge factor. You want to give your body the most amount of nutrients possible to really enhance your overall health. The right supplement will have everything you need to succeed when it comes to vitamins and minerals and other ingredients.
Reputation Of Brand
Making sure the brand is reputable is huge. When it comes to your overall health, you want to be sure that the company is working for you and giving you only premium ingredients to put into your body.
Number Of Servings & Price
Supplements can get expensive and having the right supplement at the right price is possible. Knowing how much you are getting per serving will also help you make the decision as to what is best for your overall gains and price.
How We Choose
Multivitamins can be challenging because you want to make sure you get the most out of each multi. With so many ingredients included in each, it can be hard to decide which one is best to buy. This list is built around the idea of a well-rounded multi that can provide all the benefits you need to get you through the day.
The quality and reputation of the company directly affects what these products do for you and we’ve chosen only the best. Each of these is packed with essentials to keep you grinding and working hard in daily life and exercise. For price, we look at what will give you the most bang for your buck. Multivitamins can be expensive but it is possible to find a top tier multi while still being affordable.
FAQ Section
What is the best multivitamin?
Transparent Labs WellnessSeries Multivitamin. This multi is one to boost daily energy and provide for better workouts while still giving you a muscle boosting edge. This multi will also help with Libido Boost, better Pumps, more energy and other bodily functions needed for athletes and gym goers alike. All in all, this is a well-rounded multivitamin.
How do I know which multivitamin is right for me?
When looking for the best multivitamin for you, look to see what is geared for you in terms of age, fitness level, and overall needs from the multi. Looking at ingredients and the label will also provide great insight into how to properly use the multivitamin for your benefit.
I eat a well-balanced diet. Should I still take a multivitamin?
Absolutely. Even with a well-balanced diet, you can still miss those essentials that you need most. A multivitamin will work for your overall benefit so definitely consider one.
Can I take a multivitamin with an omega-3 supplement?
Yes, you can take a multivitamin with an omega-3 supplement. If you have further concerns, talk with your doctor or an expert to make sure you’re comfortable with your decision.
Multivitamin Wrap Up
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. And of course, different products will vary in what they offer, although not significant. A good multi won’t skimp on quality and these products are a good example of that. So, choosing the best multivitamins for bodybuilders is all about what will suit your needs and budget, as there are several options you cannot go wrong with and enhance your overall health with the best multivitamin for bodybuilding around.
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*Images courtesy of Envato
References
1- “Office of Dietary Supplements – Vitamin A”. ods.od.nih.gov. (source)
2- “Office of Dietary Supplements – Vitamin C”. ods.od.nih.gov. (source)
3- “Office of Dietary Supplements – Vitamin D”. ods.od.nih.gov. (source)
A close grip at an incline on bench press activates your triceps and upper pec muscles.
The bench press is a cornerstone exercise in bodybuilding, crucial for fortifying a wide array of upper body muscles. Widely recognized for its efficacy, it remains a staple chest workout routine of bodybuilders and fitness enthusiasts. Whether executed with dumbbells or a barbell, studies have evidenced that the bench press significantly enhances upper muscle activity and athlete performance (1).
Among its many variations, the incline, decline, and flat bench press each target specific muscle groups. This discussion will focus on the close-grip incline bench press, a nuanced variation that intensifies the traditional bench press’s impact.
This variant, characterized by its narrower grip, focuses on the upper body, particularly strengthening the triceps. This guide delves into the pivotal role of the close-grip incline bench press in upper body muscle development. It outlines its key benefits and comprehensively explores its significance in an effective training regimen.
Techniques & Muscles Worked
It’s a compound exercise that targets the chest and shoulders. Due to the narrow grip, it emphasizes the triceps. Core muscles, like the abs and obliques, work as stabilizers when performing this exercise.
This is an effective exercise for athletes looking to build upper body size and strength. It can be done with a pair of dumbbells or barbells. It’s done with a narrow grip on an incline bench. Below is a step-by-step guide on how to do the exercise correctly using a barbell.
Lie flat on the incline bench with your handset at a slightly less than a shoulder-width overhand grip and feet flat on the floor.
Pull your shoulder blades back and lift the barbell from the rack, extending your elbows and arms fully. This is your starting position.
Take a deep breath, brace your core, then slowly lower the barbell close to your chest.
Next, exhale and push the bar up, extending your elbows and arms to return to the starting position and complete your rep.
Repeat this up-and-down movement for as many reps as you desire.
Benefits
It’s an upper-body strengthening and muscle-building exercise with many benefits for athletes. The close grip puts extra tension on the triceps muscles, increasing muscle hypertrophy in the arms during this exercise (2). Here are some benefits of the close grip incline bench press.
Triceps & Upper Body Hypertrophy
This exercise targets your triceps for larger arms. It also hits your chest and shoulder muscles for more muscle mass and gains.
Less Stress On the Shoulder Joint
When performing the close-grip incline bench press, the shoulder is under less strain, which increases the range of motion and helps prevent shoulder discomfort.
Better Coordination & Stability
When performing them, it’s important to control the barbell. This includes bracing your abs with your feet firmly planted on the ground. This builds your core muscles more, which helps with posture and form.
Carryover to Other Routines
It works on your upper body muscles and strengthens them. This improves your form for other strength training and muscle-building exercises. As a result, your overall upper body movement and athlete performance improve.
Close Grip Incline Bench Press Alternatives
Regularly performing them can produce impressive upper body gains. Unlike the traditional bench press, the close grip incline bench press emphasizes the triceps and upper chest more. However, you shouldn’t limit yourself to this exercise to avoid a plateau. Here are other effective upper body-building workouts to try for similar results.
Medicine Ball Throw & Chase
This exercise works your arms, chest, and shoulders. The medicine ball is large, round, and heavy, so throwing it strengthens those muscles. It targets the glutes, hamstrings, and calves as a secondary muscle.
Decline Close Grip Pushups
Traditional pushups work on the triceps, shoulders, and pecs. They require no equipment, making them a pure bodyweight exercise. Performing them at a decline and with a close grip will mimic the muscles engaged in the close grip incline bench press — your triceps and upper pecs. Regularly doing pushups could also lower your risk of cardiovascular diseases (3).
Dips
Dips are a strength training exercise that works the triceps, delts, chest, and rhomboids. They can be challenging because your feet are off the floor, leaving your entire body weight driving through the arms only. This makes them particularly effective for your upper body.
FAQs
What is the close grip incline bench press good for?
They’re good for bodybuilders and fitness enthusiasts who want to build upper body mass and strength. This exercise mainly focuses on the triceps and upper chest.
What do you train with the close grip incline bench press?
During the close-grip incline bench press, you train your arms, chest, and shoulders. This improves your upper body strength, which boosts an athlete’s performance.
Does the close grip incline bench press make you stronger?
Yes, incorporating the close grip incline bench press into your workouts can make you stronger. The close grip incline bench press builds upper body strength and muscular mass, leading to more strength.
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
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
Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA network open, 2(2), e188341. https://doi.org/10.1001/jamanetworkopen.2018.8341
Don’t neglect this gem if you want even better leg development!
If the legend, Tom Platz, aka the “Quad Father,” did the hack squat then we will too. His leg development was untouched and people still remember his mind-blowing quads until this day. He largely incorporated the hack squat into his training regimen, which is a very effective compound exercise and a good alternative to a leg press or the classic barbell squat on some training days. But, there are a few ways to do the hack squat to target different muscles, which makes it a viable option for building mass and strength.
Now, some gyms may not have a hack squat machine and that’s ok… we’ll show you some good alternatives. But, we’ll focus on the movement as a whole and explain how to utilize it for your aesthetic benefit…
We’re going to explain what the hack squat is, which muscles are involved, a comparison to the back squat, a how-to guide, and some killer variations…
What is The Hack Squat?
A hack squat is generally performed on a sled angled at 45 degrees. It allows you to train without relying on a lot of trunk stabilization or balance like many machines or under the barbell (like a classic squat).
And, you can better squat through your heels similar to a leg press machine since you can position your feet farther up on the platform. But the hack squat is actually closer to the Smith machine in exercise execution and body placement.
Now, this variation is no more dangerous than doing a free weight back squat if you have proper form. And there are other effective variations of this exercise which we’ll discuss shortly.
Muscles Worked
The hack squat works the quadriceps, hamstrings, calves, and core. But, the main focus is the quads as is with the conventional barbell squat.
Now, squats, in general, are a great compound movement since they can really pack on the muscle mass and strength. And they’ve been used for decades to build big, strong legs. But thankfully we have machines to mix things up and create variety while allowing us to focus more on the movement rather than trying to balance a large amount of weight.
So, the hack squat places a big emphasis on the legs period!
Hack Squat Benefits vs. Barbell Back Squat
The hack squat is very effective for leg development but is it better than the back squat? Yes and no!
But both training modalities are useful and have their pros and cons…
Hack Squat Benefits
A study showed the hack squat produces a significantly higher 1-RM than the back squat. This is because you’re in a fixed position which stabilizes the trunk, so you can focus only on the movement. (1)
Your trunk involvement is much more limited with this variation. And this is good if you want to place a large load on your quads.
Back Squat Benefits
However, overall activation of muscle in the trunk is higher in the back squat(Except in the rectus abdominis), which proves there are pros and cons to different exercise variations. (1)
Now, as long as you’re doing other free weight movements to activate the core, you should be good. What’s the point of getting big and strong with a powerful core… it doesn’t work that way.
The trunk muscles must be just as developed to ensure muscular balance.
How To Do the Hack Squat?
Here are instructions for both the machine hack squat and barbell hack squat, which is the original version of the movement.
Choose a reasonable weight where you can get at least 12 repetitions without going to failure.
This will ensure you maintain good form and prevent injury or discomfort.
Hack Machine Squat
Stand on the platform so your back is against the machine and your shoulders are beneath the padding.
Your feet should be wider than hip-width distance apart and closer to the top of the platform so that your knees are not above your heels.
Now, squat down slightly past parallel.
Then, push up through your heels back to a standing position.
Perform the desired number of reps.
Barbell Hack Squat
The barbell hack squat is more difficult than the machine version because free weights require stabilization and balance. And, you’re arms are positioned behind you back.
But, the barbell hack squat is actually closer to a reverse deadlift than a squat. So, the back is also engaged during the movement.
Stand in front of the barbell so you’re facing away from it.
Grip the barbell behind you wider than shoulder width apart and keep your back straight.
Now, drive upward through your heels and move your hips forward to allow the barbell to move all the way up. Squeeze your glutes during the positive portion of the exercise.
Slowly lower the barbell back down to the floor.
Perform the desired number of reps.
Important Tips:
Always keep your feet higher up on the platform so that your knees do not move forward. Not doing so could cause knee pain/injury. This foot position is also very important for people with ankle mobility issues.
Stop immediately if you feel a lot of back pressure and lighten the load. If you feel prolonged back discomfort, then do not continue.
For the barbell hack squat, thrust your hips forward to allow for proper movement execution into an upright position.
Don’t be afraid to train heavy but it’s smart to remain within your strength limits while maintaining proper form, as your spine and knees will bare a lot of the resistance load.
The barbell variation may be better for athletes concerning performance carryover into sports. But, the hack squat machine will improve strength.
Alternative Hack Squat Variations
Single-Leg Hack Squat
If using a machine, you can train one leg at a time which provides unilateral (Affecting one side) benefits.
This is great for bringing up a lagging leg by preventing the dominant leg from doing all of the work. And a neural event occurs which is called “cross education of muscles,” which actually activates the same muscle on the opposite limb. (2, 3)
But unilateral training is also beneficial for the injured and rehabbing individuals since less weight is used and this is better for the lower back. (4)
But, you won’t be able to use as much overall weight and that’s ok becaue you’re really isolating one side. Simply lift one leg and perform the movement nice and slow.
You’ll probably be very sore in the morning by isolating each leg.
Smith Machine Hack Squat
Pictured above: Ivan again performing a Smith Machine squat, now with a “wide stance” position
The setup here is the same as the machine hack squat by positioning yourself at a 45-degree angle. And don’t worry; you’re not going to fall back if you’re doing the exercise properly.
But, it’s good to place stoppers where they would catch the bar in the worst case scenario.
Here’s how you do it
Step under the bar so your traps are beneath it as you would a normal squat.
Place your hands a little closer to your traps than you normally would.
Now, walk out so that you’re leaning back at a 45-degree angle but keep your knees slightly bent.
Squat down slightly lower than parallel as you would a machine hack squat. And make sure to keep your back straight.
Perform the exercise for the desired number of reps.
Hack Squat (Tom Platz Style)
Tom Platz’ quads were some of the best EVER! And they didn’t call him the “Quad Father” for no reason. Now yes, he did have phenomenal genetics and an absolutely brutal leg workout, but wouldn’t you still take some training advice and techniques from him?
Here’s a variation he used to do but… DO NOT do this often. This is good to shock the quads but it requires your knees to pass over your heels. Use a lighter weight for these to decrease pressure on the knees.
Position yourself on the hack squat machine but place your heels together and point your feet outward.
Elevate your heels and keep them up during the movement.
Squat down and then press up through the balls (Tiptoes) of your feet. Your knees should follow the path of your toes.
Repeat
Sample Leg Routine
It’s always good to do a few warm-up sets to build yourself up to doing heavier working sets. So, in a pyramid fashion, perform one set at about 30% of your one-rep max (1-RM), and then do one set at 50-60% of your 1RM.
Then, you can get into your heavier sets at 75-80% of your 1-RM unless you’re advanced and really want to train heavy. Also, you have to use whatever training method (Machine, barbell, Smith machine) works best for you.
Certain individuals cannot do certain movements due to mobility issues or structural limitations.
But, if you have a hack squat machine in your gym and can use it… then please do!
This workout is for those who train legs once per week. But, if you do it twice a week, then do 2 sets per exercise…
Increase the weight in small increments weekly to build mass and strength.
Hack Squat
3 sets x 12 reps (45-second rest in between sets)
Romanian Deadlift
3 sets x 10-12 reps (45-second rest)
To perform the Romanian deadlift movement, deadlift the bar from the ground and on the eccentric (Negative) phase, only bring the bar down to your mid lower leg. Perform the provided number of reps.
Dumbbell Lunges
3 sets x 10 reps (45-second rest)
While holding a dumbbell in each hand, lunge forward until your leg is at a 90-degree angle. Push back up through your heels and repeat with the other leg. Alternate both legs to complete a set.
Lying Leg Curls
3 sets x 12 reps (30-second rest)
Lie face down on the leg curl machine and curl the weight up using your hamstrings through a full range of motion. Repeat for the number of reps.
Is The Hack Squat Appropriate For Everyone?
So, here’s the thing… the hack squat is a good option for anyone who can safely and effectively perform the movement. However, since you’re locked in a fixed position on the machine, people who want to be athletic may benefit more from free weight movements overall. (5)
Now, that’s not to say you should never do the hack squat. But, it’s not a natural movement which could possibly carry over to sports activities except for the strength benefits.
If you’re a bodybuilder or someone who just trains to look good though, the hack squat is a fantastic option.
And like mentioned earlier, the free weight barbell squat activates the trunk (Core) muscles more than the hack squat.
Having a strong core is crucial for stabilization, balance, and high-level athletic performance.
Elderly and Injured/Rehabbing Individuals
People who lack mobility, stability, strength, or balance will benefit greatly from using machines. Since the hack squat will allow for a set position other than foot placement. You can train safely.
Machines control the movement of an exercise which reduces the risk of injury and can help a rehabbing individual to still train without having to utilize too many assisting muscles. (5)
Wrap Up
The hack squat, regardless of the variation used, can be a safe and effective exercise. But, just because you’re using a machine doesn’t mean proper technique should be thrown out the window.
You still must maintain a good body position and foot placement is important for preventing knee issues.
So, if your gym has a hack squat machine, then give it some use. See how it works for you and you may even want to give the barbell hack squat a try too. It’s different but variety is valuable when it comes to training for overall development.
And remember, the hack squat is not a replacement for standard lower body compound movements. But it is a viable addition to your leg routine!
1- Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (2019-7). “Trunk Muscle Activation in the Back and Hack Squat at the Same Relative Loads”. Journal of Strength and Conditioning Research. 33 Suppl 1: S60–S69. doi:10.1519/JSC.0000000000002144. ISSN 1533-4287. PMID 28704312
2- “The Benefits of Unilateral Training”. www.acefitness.org.
3- “Should you be doing more unilateral training?”. College of Health and Human Sciences. April 30, 2019.
4- Eliassen, Wiliam; Saeterbakken, Atle Hole; van den Tillaar, Roland (2018-8). “COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION”. International Journal of Sports Physical Therapy. 13 (5): 871–881. ISSN 2159-2896. PMC 6159498. PMID 30276019.
5- Free Weights vs. Machines: How Should You Choose?
These tips and insights will make you a Romanian Deadlift master!
The Romanian deadlift (RDL) is at first glance just a conventional deadlift with a few small differences. Well, technically it is just that, but these minor changes are significant enough to make the exercise target different muscles than a regular conventional deadlift.
But, the RDL is also effective for building a phenomenal physique and increasing your full-body strength too.
What Exactly is an RDL?
The Romanian deadlift is a functional movement which will carry over to athletic performance as well, so the benefits reach far beyond just plain old aesthetics and power. But being a perfect posterior chain exercise, the RDL is a do-it-all movement.
So, we want you to get the best out of your workouts and that means familiarizing yourself with the Romanian Deadlift so that you can maximize your results.
That being said, here is some great important information about the Romanian deadlift that we think you can benefit from. But first, we’ll start with how the RDL got its actual name.
Origin of Romanian Deadlifts
The Romanian deadlift admittedly has a name that creates a sense of curiosity about its origins. So, to answer the question of where the name came from, the RDL was named after a very accomplished Romanian weightlifter named Nicolae “Nicu” Vlad.
Apparently, a few American weightlifters spotted Vlad doing his version of the “deadlift” and named the lift after him since he was from Romania.
But, the RDL is technically not a deadlift since it not lifted off the ground, which makes the name a bit confusing.
Muscles Involved
Like previously mentioned, the RDL works the entire posterior chain (Backside of the body) of muscles. But there are also muscles which receive a lot of stimulation due to their assistance in the exercise.
A study showed hamstring activation to be very high during the RDL and this is a main target muscle, which is why you see the RDL being utilized heavily by lifters on leg days. (1)
But, overall the rear muscles are worked pretty equally.
The muscles involved include:
Back(Rhomboids, Latissimus Dorsi, Trapezius and Erector Spinae)
There are numerous benefits to doing the Romanian deadlift.
From muscle and strength building to functionality and overall performance… the RDL is an excellent movement.
If you play sports, you need a strong posterior chain plus hip extension/flexion for pretty much all athletic movements (Jumping, running, bending, etc). But, fitness competitors and even people rehabbing from injury can benefit from utilizing the RDL. (2)
Now, another benefit is that you can learn hip flexion and extension independent of spine flexion. (3)
RDL Variations
The beauty of weight training is that there is something for everyone to enjoy. Some people may not have the mobility to train with barbells, so dumbbells and even kettlebells can offer a great alternative. But, the Smith machine and even a trap bar can be very beneficial as an effective training tools for your RDLs, and all of them bring equal benefits to your progression.
Here are the popular variations of the RDL:
Dumbbell Romanian deadlift
Single-leg Romanian deadlift
Smith machine Romanian Deadlift
Trap bar Romanian deadlift
All of these variations have their own unique benefits.
Dumbbells – The dumbbell deadlift is a very effective variation for the RDL because it develops balance, stabilization, a freer range of motion, and motor control. (4) Former 4x Mr. Olympia winner, Jay Cutler, was a big believer in dumbbell RDLs.
Single-leg deadlift – This variation is ideal for unilateral (Affecting one side) development and being able to isolate each muscle is great for several reasons… (5)
Unilateral benefits:
Correct muscle imbalances
Increase core strength
Improve Balance
Rehabilitation
Smith machine deadlift – This variation is great for people who don’t quite have good balance or who prefer to only have to focus on moving the weight. There’s not much stabilization required and you can safely use heavy weights too.
Trap bar deadlift – The trap bar deadlift is very beneficial because it lessens the stress on your spine by allowing you to pull closer to your center of gravity and allows you to move through a more natural range of movement. (6, 7)
But, the grip placement is also different since it is similar to training with dumbbells.
Training Tips
Since the Romanian deadlift varies in certain aspects from the conventional deadlift, it’s important to know how to execute the movement.
So, here are some tips for your training days to ensure you get the results you’re looking for…
Form
Keep your knees slightly bent, but also keep your legs mostly straight, during the exercise and your back should be straight while slightly arched. Then, keep your shoulders back and down. Remember, this is more of a hamstring-focused exercise.
You want to keep the weight as close to your body as possible and positioning yourself correctly will ensure this.
The movement
You can start the RDL with the bar on the ground or on a power rack. But make sure the bar is set high on the rack so you can start closer to the top of the movement.
Now, the deadlift isn’t technically a “deadlift,” which implies you’re pulling the bar from off of the ground. And the movement involves no contact with the ground except for the initial lift-off.
On the concentric (Positive) phase of the movement, you want to push upward through your heels and mid foot. But then you want to thrust your hips forward halfway through the movement to complete the lift in an erect position.
The hips are doing a lot in the RDL and even more so than with conventional DL where the quads are more heavily involved.
Range of motion
This is where the Romanian deadlift really differs from the standard deadlift.
Instead of lowering the bar all the way down until it touches the floor, you’ll lower the bar to about mid-calf level with the RDL. This keeps constant tension on the posterior chain of muscles (Especially the hamstrings and glutes).
Then, you’ll come all of the way up until you’re erect as you would with a standard deadlift.
Sets/Reps
The Romanian deadlift is not much different than a conventional deadlift training structure. However, the RDL is not quite as taxing on the body, and therefore you can generally do a little more in terms of volume.
And of course, sets/repsschemes vary based on training experience. But, warming up and doing a pyramid up in weight is recommended to get the joints and nervous system conditioned for more intense sets with heavier weights.
Beginner – If you’re a beginner, it’s best to do about 3 sets with good form and light to moderate weight. This will help you stay injury-free and develop the best form possible. Reps should stay at around 10-15 until more advanced.
Intermediate – If you’re an intermediate lifter, go with 3-4 sets and train with more moderate to moderate/heavy resistance loads.
Intermediate lifters can train heavier and with lower rep ranges of 8-10 but it’s best to mix it up sometimes with higher reps.
Advanced – If you’re more advanced, then you likely know your body by now and can get away with more sets and more volume. So, 4 sets with heavier resistance loads should be completely appropriate for sufficient stimulus.
Advanced lifters have an advantage when it comes to training because they know their bodies very well. So, anywhere from 6 reps and up is perfectly fine, in combination in varying rep ranges.
RDL Exercise Steps
If you want to experience all that the Romanian deadlift has to offer, then you’re going to need to know how to do it effectively.
It’s not like a regular deadlift regarding the focus of the movement and like mentioned before, the differences are notable.
So, here’s a quick step by step guide…
Start with the barbell on the floor or elevated on a power rack. If on a rack, start in a higher position at about mid-thigh level or even slightly higher.
Grip the bar at a shoulder-width or slightly wider position.
Arch your back and slightly bend your knees.
If starting from the floor, stick your butt out and keep your upper legs slightly above parallel to the floor. Now, push through your heels and mid foot while extending the hips until you’re standing straight.
If starting from the rack, bend your knees slightly and extend your hips upward to lift the weight off the bars until you’re standing straight.
Slowly lower the bar to mid-calf level by focusing on hip flexion while keeping your back arched.
Extend through your hips while keeping the pressure of the weight in your heels until you’re standing straight. Your shoulders should be down and back.
Then, you can repeat this movement as desired for repetitions.
Sample Workout Routine:
Warm up with 2 sets of progressive RDL’s at about 30 and 60% of your one-rep max before doing your working sets.
Romanian deadlift
3 sets x 10-12 reps
(Rest 60 seconds in between sets)
Lying hamstring curls
2 x 10-12
(Rest 30-45 seconds in between sets)
Alternating lunges
3 sets x 10-12 reps
(Rest 45 seconds in between sets)
Leg press calf raises
3 sets x 15 reps
(Rest 30 seconds in between sets)
Romanian Deadlift Wrap Up
The Romanian deadlift is a must for overall posterior chain development. It’s also an excellent variation and/or alternative to the conventional deadlift depending on your training goals.
But, it’s important to learn and develop proper technique while implementing progressive resistance to experience maximum results.
Now, since there are several variations, feel free to experiment to find what works best for you. There’s no one best method of training when doing the Romanian deadlift as long as the movement stays the same.
…We hoped you enjoyed this useful information about the much popular Romanian Deadlift and now you have everything you need to make some serious gains!
1– McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; Reed, Jacob P.; Weiss, Lawrence W. (2014-6). Muscle activation during various hamstring exercises. Journal of Strength and Conditioning Research. 28 (6): 1573–1580. doi:10.1519/JSC.0000000000000302. ISSN 1533-4287. PMID 24149748.
2– Deane, Russell S.; Chow, John W.; Tillman, Mark D.; Fournier, Kim A. (2005-8). Effects of hip flexor training on sprint, shuttle run, and vertical jump performance. Journal of Strength and Conditioning Research. 19 (3): 615–621. doi:10.1519/14974.1. ISSN 1064-8011. PMID 16095411
3–ACE – ProSource™: January 2016 – ACE Technique Series: Romanian Deadlift.
4–Free weights or machines? Choose what’s right for you
5–The Benefits of Unilateral Training
6–UCSB Science Line. scienceline.ucsb.edu.
7–Biomechanics of Safe Lifting. ergo.human.cornell.edu.
Who will win a battle of the best at the 2024 Olympia?!
The battle between Derek Lunsfordand Hadi Choopanwill be the highlight of the 2024 Olympia once again. Hany Rambodcoaches both athletes and spoke on the potential of each come the end of the year. In this post, we will detail how the legendary Olympia winning coach believes there is a great chance that both competitors come in at their “all-time best.”
Last year, Lunsford jumped Choopan at the 2023 Olympia to win his first title. Choopan was not satisfied with the result and quickly went back to work. He was able to win both the Arnold Classic and Arnold Classic UK. Despite already being qualified in 2024, Choopan took the stage hoping to show improvements.
As for Lunsford, his first victory brings great motivation to defend his title against the best in the world.
“Derek is somebody who now is more motivated than ever because, after winning the Olympia then, now Hadi coming in at his all-time best, now Derek wants to come in at his all-time best.”
During a recent episode of The Truthpodcast, Rambod discussed the prep for each bodybuilder.
Image courtesy of Instagram (@mrolympiallc)
Hany Rambod Discusses Derek Lunsford vs. Hadi Choopan
Hany Rambod got into the topic of Derek Lunsford and Hadi Choopan facing off in 2024. It reminds him of some of the other great rivalries in bodybuilding.
“It reminds me of Ronnie and Jay. It’s just them posing each other, or Phil and Kai or Phil and Jay and Ronnie and Jay because those guys were really battling it out.”
Rambod coaches each competitor and makes sure that everything is on point so they can enter at their very best.
“What’s happening is all I’m trying to do is make sure that everybody is set up, their color is right, oil is right, food is right, everything is going into it so that whatever I’m trying to do in terms of peaking allows my two guys to be there at the end.”
I’m going through the whole checklist in my head. When is the last time they ate? When is the last time they drank, to make sure everything is good because again, all of these things matter.”
Both Lunsford and Choopan are pros to their craft and know how to prep their bodies to the very best. With Rambod in control, there is nothing that can stop either one. The battle between Derek Lunsford and Hadi Choopan has a chance to be one of the all-time best.
From powerlifters to bodybuilders, one of the most gym related questions coaches face is “how do I build muscle as quickly as possible?” While everyone wants it to be an overnight process, building muscle mass is a combination of effective programming, proper nutrition and supplementation, as well as patience that gets results but unfortunately, this process takes time. There are no “quick fixes” or shortcuts when it comes to developing muscle strength and size. It’s important that a long term perspective is adopted if you want to be successful in your endeavors. While it is true that change takes time, there are some training programs that will produce results more rapidly than others, such as German Volume Training.
What exactly is that? This article will cover German Volume Training (GVT), and how it can be used to build some serious muscle mass and strength.
What is German Volume Training?
German Volume Training (GVT) was popularized by, well the Germans or as folklore would have it, any German speaking country. It is a training style that has been used for nearly half a century. In America, the late Charles Poliquin popularized it, and many people view him as the Godfather of GVT because of it. His reputation brought it to masses across bodybuilding communities. The simplicity of the method made it easy to learn and Poliquin refined it and spread it like wildfire.
When asked about the GVT approach, Poliquin said that he recognized that many of the top weightlifters in the western world were German. As a result, Poliquin met with German national weightlifting coach, Rolf Feser, and asked him about his athlete’s performances.
Feser explained that he would periodize his athletes training and take them through ten sets of ten, ten sets of five and ten sets of three. Feser was a big advocate of the law of repeated efforts and believed that weightlifters were simply not performing enough sets in order to get strong.
High Volume
When it comes to strength training programs, there are two standard ways of programming. Programs either tend to be short and intense or moderate in both length and intensity. The reason that GVT is so intense is because it combines high volumes, short rest periods, and a restricted time frame.
The high intensity programs cannot be sustained over a prolonged period of time as the body simply cannot deal with the extreme intensity and stress related to the workouts for a prolonged duration. This explains why the GVT program lasts just 30 days. Upon completion, it is recommended that you don’t attempt it again for a minimum of 6 months. That’s how intense it is!
Avoid Overtraining
If this program is run too regularly or without extended breaks between cycles, there is a real risk of overtraining. Overtraining should be avoided at all costs as it will cause regressions with performance, increase fatigue levels and elevate the risk of experiencing injury (1).
How German Volume Training Works
With GVT, there are three workouts to be completed over a five day period. This cycle is then to be repeated six times in total giving you a 30 day program. For those who are more advanced, it is possible to cycle the program in its entirety up to three times.
Every workout contains two supersets or four exercises in total. The supersets are labeled “A” and “B”.
Superset A
Superset A is considered the primary superset and include exercises which utilize a large amount of muscle, expend a great amount of energy and consequently bring about large adaptations.
For superset A, both exercises are performed for ten sets of ten repetitions with a ninety second rest between sets. The load that is to be used for this should be 60% of your one rep max.
The reason you start at 60% is to ensure that you can complete all ten sets. 60% of your one rep max will likely feel very light to start with, however, after completing ten sets it will feel heavy. If you manage to complete all ten reps for ten sets, look to increase the weight by four to five percent for the following week.
As the weeks progress, it’s likely that you’ll be using a higher percentage of your one rep max. This is simply because your body will be adapting and allowing for more work to be performed.
To summarize for superset A – perform exercise 1, rest 90 seconds, perform exercise 2, rest 90 seconds and repeat ten times.
Once the 200 reps have been completed, it’s time to move on to superset B.
Superset B
Meanwhile, superset B is considered the accessory superset. The exercises here are specifically chosen to facilitate improvements with the primary lifts, add more volume and generally accelerate progress.
Superset B involves completing two exercises but only for three sets this time. Additionally, the rest period is reduced from ninety to sixty seconds and the rep range may vary depending on the exercise.
German Volume Training Exercises
It is vitally important that powerful exercises that effectively challenge the body and lead to significant adaptation are chosen for this program. Ideally, the exercises should recruit a large number of motor units. This is both for superset A and B.
The greater number of motor units recruited, the greater the force generated by the muscles (2).
For example, selecting exercises such as the back squat is highly recommended due to the challenges associated with it and the large number of motor units recruited. Exercises such as the goblet squat would be seen as less than effective as it is much less demanding than the back squat.
Another example would be to select a french press over a tricep pushdown as it recruits more muscle and therefore places a greater demand on the body.
German Volume Training Example Workout
There are number of GVT programs in existence that may be used to achieve an array of different goals. The following program comes directly from Charles Poliquin. The primary focus for this program is full body muscle building.
Day 1 – Chest and Back
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Neutral Grip Decline Dumbbell Press
10 x 10
4 – 0 – 2
90
A2 – Chin-Ups
10 x 10
4 – 0 – 2
90
B1 – Incline Dumbbell Flyes
3 x 10 – 12
3 – 0 – 2
60
B2 – One Arm Dumbbell Rows
3 x 10 – 12
3 – 0 – 2
60
Day 2 – Legs and Abs
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Back Squats
10 x 10
4 – 0 – 2
90
A2 – Lying Leg Curls
10 x 10
4 – 0 – 2
90
B1 – Low Cable Pull Ins *
3 x 15 – 20
2 – 0 – 2
60
B2 – One Arm Dumbbell Rows
3 x 15 – 20
2 – 0 – 2
60
*For Cable Pull Ins – Use a weightlifting belt and attach it to the low pulley of a cable machine. From there, lie flat on your back and place the feet inside the belt. From there, drive the knees to the chest and return in a controlled motion.
Day 3
REST
Day 4 – Arms and Shoulders
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Parallel Bar Dips
10 x 10
4 0 1 0
90
A2 – Incline Hammer Curls
10 x 10
4 0 1 0
90
B1 – Bent Over Dumbbell Lateral Raises *
3 x 10 – 12
2 0 X 0
60
B2 – Seated Dumbbell Lateral Raises
3 x 10 – 12
2 0 X 0
60
*For Bent Over Dumbbell Lateral Raises – sit on the edge of a bench and tip the torso forward so that you are bent over. Drive the dumbbells out to the sides and look to bring the dumbbells up to approximately in line with the ears.
Day 5
REST
Next Steps
On completion of the 30 days you may find that you have made great progress and are enjoying the program.
If so, it is possible to move straight into a 15-day follow up program to help you continue to build on your results. Details of this program can be found below:
Day 1 – Chest and Back
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Incline Dumbbell Press
10 x 6
5 0 1 0
90
A2 – Wide Grip Pull Ups
10 x 6
5 0 1 0
90
B1 – Dumbbell Flyes
3 x 6
3 0 1 0
60
B2 – EZ Bar Bent Over Rows
3 x 6
3 0 1 0
60
Day 2 – Legs and Abs
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Bent Knee Deadlifts
10 x 6
5 0 X 0
90
A2 – Seated Leg Curls
10 x 6
5 0 1 0
90
B1 – Twisting Crunches
3 x 12 – 15
3 0 3 0
60
B2 – Standing Calf Raises
3 x 12 – 15
3 0 3 0
60
Day 3
REST
Day 4 – Arms and Shoulders
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Parallel Bar Dips
10 x 6
3 2 X 0
90
A2 – Incline Hammer Curls
10 x 10
4 0 1 0
90
B1 – Bent Over Dumbbell Lateral Raises *
3 x 10 – 12
2 0 X 0
60
B2 – Seated Dumbbell Lateral Raises
3 x 10 – 12
2 0 X 0
60
Day 5
REST
Does German Volume Training Build Strength?
GVT is primarily a hypertrophy inducing program. After all, studies have indicated that there is a relationship between high volume and substantial muscle growth (3). But can GVT prove to be a beneficial program for building strength as well as size? Theoretically, could a powerlifter use this program and improve their performance?
GVT may indeed be effective for the powerlifter, most specifically for those who are looking to move up a weight class. The program will allow them to pack on muscle size thus facilitating an increase in body weight and moving them into the above weight class.
Poliquin recommends a strength specific version of the GVT program which involves a 10 x 6 cycle, followed up with cluster training or a 10 x 3 cycle. He emphasizes that, providing the weight is constant throughout all ten sets, it is fine to move in and out of periodization.
However, if adopting this program, it would be wise to schedule it into the off-season and use it to firstly develop conditioning before moving onto strength. If you prefer to stick with the original ten sets of ten reps, that is also fine and it will undoubtedly yield results.
Sets of ten by ten will ultimately push you to the next level and develop maximal strength, work capacity and muscle mass.
German Volume Training Considerations
GVT is a surefire way to get bigger however, Poliquin believes that GVT is more about how fit you are as an individual, rather than how strong or big you are. He points out that the improvements you make are like a sliding scale dictated by the number of reps you perform which will invariably determine which muscle characteristic is developed.
When it comes to the number of reps used, a lower number of reps will predominantly increase strength capacity but fail to develop muscle size optimally.
Conversely, a higher rep range may more effectively build muscle mass but fail to develop strength in the same way that heavy, low reps will (4). One thing that is abundantly clear about GVT is that this type of training is not for the faint of heart.
The fact that it is recommended that this program is only completed once or twice per year should be ample warning that this program requires both physical and mental strength. If you decide to adopt a GVT program, firstly, ensure that you have enough time to dedicate to training as the workouts are long and gruelling.
Secondly, it’s vital that you look to prioritize nutrition and sleep throughout the duration of this program. Both are key recovery components and will ensure that you last the distance and train with real intensity (5, 6).
With that being said, these things should not serve as a deterrent as there is no denying that GVT is a powerful and efficacious strength program that will force the body to adapt and improve.
Wrap Up
While GVT is an excellent example of an effective hypertrophy program, it may also be of benefit for those who wish to develop their strength and work capacities.
By the time you have completed the 30 day cycle, providing you have been consistent with both training and nutrition, your muscles will have significantly increased in both strength and size.
2-Williams, S. Mark; McNamara, James O.; LaMantia, Anthony-Samuel; Katz, Lawrence C.; Fitzpatrick, David; Augustine, George J.; Purves, Dale (2001). “The Regulation of Muscle Force”. Neuroscience. 2nd edition.
3-SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
4-Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
5-Knowles, Olivia E.; Drinkwater, Eric J.; Urwin, Charles S.; Lamon, Séverine; Aisbett, Brad (2018-9). “Inadequate sleep and muscle strength: Implications for resistance training”. Journal of Science and Medicine in Sport. 21 (9): 959–968. doi:10.1016/j.jsams.2018.01.012. ISSN 1878-1861. PMID 29422383.
6-Burke, L. M. (1997-3). “Nutrition for post-exercise recovery”. Australian Journal of Science and Medicine in Sport. 29 (1): 3–10. ISSN 0813-6289. PMID 9127682.
The 2024 Europe’s Strongest Man competition will take place this weekend!
The 2024 Europe’s Strongest Man (ESM) competition is scheduled to take place on April 13th in Leeds, England. We are just days away from one of the biggest events of the year and it is a loaded group that will be competing for a championship.
There will be a total of 12 competitors competing over the course of the day in five different events to see who will reign supreme and walk away with a victory.
The lineup for the 2024 Europe’s Strongest Man features 12 of the best competitors from around the world. This includes reigning champion Pavlo Kordiyaka. Aivars Smaukstelis will also return after a third-place finish in England last year.
Kordiyaka headlines a group of three that have won the championship in each of the last three years, joining Oleksii Novikov and Luke Stoltman.
Novikov headlines the event as one of the best Strongmen on the planet. The 2020 World’s Strongest Man champion has finished in the top three in three of the last four competitions. He has great success at this competition as well, finishing as the runner-up in 2021 and 2023 with a victory sandwiched between.
Gavin Bilton will return quickly to competition after finishing second to Tom Stoltman during the 2024 Britain’s Strongest Man. Tom’s brother, Luke Stoltman, will also be in contention in April. He won this title in 2021 and will be one of the favorites again.
All together, the group of 12 men make up a loaded roster that is sure to make some noise in Leeds.
There will be five events that Strongmen will be asked to go through. They are some of the classics in the sport and will test the strength of the men in many ways. Below, take a look at what to expect:
Nicol Stones
Car Walk
Deadlift Ladder
Viking Press
Castle Stones
The competition will feature some of the classic Strongman events. It begins with Nicol Stones and continues with the car walk, where competitors will strap a car on their shoulders and walk for distance.
The deadlift ladder will return to the event. This is where competitors will be asked to deadlift weights that continue to go up over the course of their turn. The Viking Press shows shoulder strength as competitors are asked to press logs for reps. Finally, Castle Stones rounds out the competition. Strongman is known for stone events because of their difficulty to lift due to awkward size and immense weight.
The 2024 Europe’s Strongest Man competition has a chance to be one of the most exciting on deck for this calendar year.
A complete list of the currently qualified bodybuilders for the 2024 Olympia weekend – plus a breakdown of the requirements.
The 2024 Olympiawill take place from Oct. 10-13 at the Las Vegas Convention Center in Las Vegas. The show will return to Las Vegas after taking place in Orlando last year. There is still time for competitors to qualify for the biggest show of the year. In this post, we will detail the complete list of qualified IFBB Pro competitors and requirement list.
The qualification period began on Oct. 9, 2023 and will end on Sept. 15, 2024. In year’s past, competitors were able to total points over the course of the season and qualify for the Mr. Olympia by finishing in the top three. In December 2022, the IFBB announced that this would not be the case in 2023 and beyond. Athletes will have to win a show in order to punch their ticket to the Olympia, other than Wheelchair.
Automatic qualifications based on the 2023 Olympia are as follows:
The 2024 Taiwan Pro is a Bikini show that took place in Kaohsiung, Taiwan on April 4th. In the end, it was Sara Choi who was victorious and punched her ticket to the 2024 Olympia.
Choi will return to the Olympia for the first time since 2021. It will be her third trip overall. In 2021, Choi won the Asia Grand Prize Pro to punch her ticket. Now, she will return to compete against the best in the world at the Bikini Olympia.
The full results from the 2024 Taiwan Pro show have been announced. Below, check out our full breakdown, along with an official scorecard.
