Home Blog Page 196

How Pause Squats Seriously Strengthen Your Legs

By
Austin Letorney
-
pause squats

Pause squats are great for developing more explosive power and increase that quad strength beyond belief.

Squats are a great way to tackle any and all strength goals and pause squats are that extra boost to help get you there. By working on the pause at the bottom, you really work on muscle growth and the ability to stay poised under so much weight. When it comes to building up that leg strength, any and all needs regarding power and explosivity can be taken care of and you will greatly benefit from pause squats.

Squats on the whole will boost not only leg strength, but also aid in any power and explosivity for sport specific and functional movements. While also enhancing balance and stability, you will feel more grounded for whatever big lift comes your way. Pause squats should absolutely be in your routine and you will benefit greatly from strategically placing these somewhere in your training plan.

Let’s take a look at pause squats and see what these can do for all of our gains. From what they are, to muscles worked, and the many benefits, we’ll also show you how to do them effectively to maximize all of your gains.

pause squats

What Are Pause Squats?

Pause squats are very similar to the traditional squat except that a pause at the bottom, usually around 2 seconds, makes this squat unique. The pause will really emphasize your quads and make you think about keeping your body as engaged as possible for proper form and injury prevention. Once at the bottom, it is important to drive straight up to maximize power as much as possible. A great variation of the traditional squat, pause squats can transform any workout.

Muscles Worked

Pause squats will work a number of muscles with direct similarities to the back squat. For you lower body muscles, your quads, glutes, hamstrings, adductors, and calves all see work as these will help not only move the weight, but provide for better balance and stability as well. Your lats will see some work done as well as your core, which is vital for extra stability and preventing your body from any injury that may occur. Pause squats really put an emphasis on the quads as these are required for really pushing that weight up.

pause squats

Benefits Of Pause Squats

For pause squats, pushing that weight and really emphasizing the pause portion will prove to have great benefits to your gains and strength training goals. Whether these be physical or mental benefits, pause squats can help you tackle any and all of your lifting wants and needs.

Benefits include:

  • Increased hypertrophy: With increased time under tension and a real strain under the bar, your muscles will have no choice but to grow for better time under tension (1).
  • Use better form: These can promote better form and allow you to focus heavily on the proper technique.
  • Get stronger at the bottom: By pausing at the bottom, you will increase your strength and balance even under so much weight.
  • Less knee pain: Less touch and go reps and more time under control will limit the amount of knee pain you suffer from pause squats.
  • Better mental toughness: By loading the bar with so much weight and having to pause under that weight, you will strengthen your mental toughness to push past anything.
  • Nice variation: Pause squats offer a nice variation to change up your routine and give your squats a different perspective.

How To Perform Them

Here are the steps for performing pause squats. While they are very similar to traditional squats, the real difference is the pause at the bottom.

  1. Set yourself under the bar with your feet around shoulder-width apart and rest the bar on your shoulder blades.
  2. When ready, engage your core and gently lower into a squat position, keeping your back neutral and body fully braced.
  3. Once at the bottom, hold a pause for around 2 seconds. Keeping your core engaged here is imperative as you seek the most out of your balance.
  4. In a controlled movement, drive towards the top to complete the squat.
  5. Repeat for your desired number of reps.

Bodybuilding Supplements For Huge Gains

For great exercises like pause squats, having a solid supplement behind you is imperative. Whether that be a pre-workout to boost energy and gains or a fat burner to shed that unwanted stubborn belly fat, you’re body composition and muscle mass will change. Something like a good multivitamin can boost your overall health and wellness by pumping you with the essential nutrients, vitamins and minerals. But a protein powder is exactly what you need after pause squats to see that desired growth and recovery occur.

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

Squats are essential to have in your training routine and pause squats are exactly what you need to thrive inside and out of the gym. By focusing on strength and allowing you to become more comfortable with so much weight under you, pause squats will improve your confidence and give you a nice variation to try. You won’t be disappointed by the results when you put your mind and body through pause squats and these will be effective for any sport specific or functional needs.

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. Gullett, Jonathan C.; Tillman, Mark D.; Gutierrez, Gregory M.; Chow, John W. (2009). “A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals”. (source)
  2. Comfort, Paul; Kasim, Peter (2007). “Optimizing Squat Technique”. (source)
  3. Chandler, T. J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
  4. Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)

10 Pec-Popping Push-Up Variations

By
Dan North
-
summer workout
Attractive young muscular man keeping right hand on his back while pushing up on the left one during outdoor workout

10 Pec–Popping Push-Up Variations

Push-ups are underrated and underperformed. Although the benefits are clear, they’re often forgotten in the vast selection of programs out there. Walk into the gym any given Monday and you’ll see a lot of benching with little to no push-ups happening. That’s a problem. In this article, we will present these 10 pec-popping push-up variations for greater strength and hypertrophy results.

Why you should be doing more push-ups:

  • Increase Relative Strength. Your relative strength is your ability to move your body through space. Strive for a decent balance of both relative strength and free weight exercises in your program.
  • Shoulder Health. Push-ups are a closed-chain exercise, where your hands are fixed in place and don’t move while pushing against an immovable object (in this case, the floor). This allows your scapulae (shoulder blades) to move freely as opposed to benching, where they’re fixed in place against the bench.
  • Space/Equipment Efficiency. No gym? No problem. You can pump out push-ups pretty much anywhere you have floor space.
  • Core Work. Contrary to popular belief, push-ups are more than just an upper body exercise. They require full body engagement while your core works hard to stabilize your torso throughout your set.
  • Variety. Variety is one of the most important factors when building muscle. There are tons of push-up variations you can do.
The last point is the focus of this article. Push-ups can become monotonous if you’re only doing one variation. You need variety in your exercises in order to elicit adaptation and continue to see gains. Plus, it keeps your workouts engaging and motivating.

10 Pec-Popping Push-Up Variations

1. Isometric Push-Up

Your muscles can contract concentrically (when it shortens under load), eccentrically (when it lengthens under load), and isometrically (when there is no change in joint angle under load).

Isometric push-ups are one of the most effective ways to increase total time under tension without any added resistance. What’s more, they’re a great way to practice optimal technique and reduce potential cheating.

Version 1: Perform a single rep for a 30-45 sec hold at the bottom (your chest should be an inch or two off the floor).

Version 2: Perform multiple reps with shorter holds(ex. 6-8 reps with 3-5 sec isometric at the bottom position).

2. Pec-Poppin Push-Up (DeFranco Variation)

This gem is one I borrowed from Joe DeFranco. If you have trouble feeling your pecs during push-ups, look no further. The previous variation showed an isometric contraction in the bottom portion of the push-up. Here, you’ll be adding an isometric contraction at the top.

How to do it:

• Start in a full push-up position and “pull” yourself down to the floor by pressing your hands down and back into the ground.
• Once you reach full depth, press back up until your arms are locked and hold.
• At the top, “drag” your hands together without actually moving them and hold for 2-3 seconds (squeeze your pecs as hard as you can while you hold).

10 reps is all you’ll need if you’re doing them right.

3. Eccentric Push-Up

It’s common to see lifters focus their effort on the concentric phase of exercises and completely neglect the eccentric. While a slow eccentric phase isn’t always warranted (ex. during a max effort deadlift), at times it can be a great way to increase your muscles’ total time under tension. I mean, if Arnold and Yates incorporated it into their training, there’s gotta be some benefit to it.

Since you’re stronger during the eccentric (lowering) phase of the push-up, you can handle more resistance and a slower tempo. And when it comes to building muscle, tempo is one of the most important training variables.

Tempo for exercises is like cooking times for recipes.If you take your chicken out of the oven 10 minutes early, it’s going to be inedible. Similarly, if your muscles aren’t under load for adequate time, adaptation and hypertrophy won’t occur.

Version 1: Perform a single rep for 20-40 sec. Add a weight vest or plate for extra resistance.

Version 2: Perform multiple reps with shorter eccentric phases (ex. 6-8 reps with 3-5 sec eccentric).

4. Full Stop Push-Up

Bring your chest to the floor and come to a full stop for a 1-2 sec. Keeping your body stiff as a board, push yourself back up as one tight unit (i.e. don’t let your chest rise up before your hips and vice versa).

The full stop push-up ensures you’re going to full depth and eliminates any potential cheating or momentum.

5. Decline Push-Ups

Decline push-ups are the bodyweight equivalent of inclined presses, with emphasis on the pec minor (upper portion of the chest). With most push-up and flat bench variations focusing on the pec major, this one is an essential part of your arsenal if you want to build a bigger, fuller chest.

6. Positional Isometric Push-Up

Positional isometrics are when you add segmented pauses throughout the entire range of motion an exercise. While isometrics don’t involve any movement, strength increases occur at roughly 10 degrees of either side of the joint angle. So if you’re feeling weakest at the bottom of the push-up, adding holds there will make you stronger in that position.  Conversely, if you feel weakest at the top of your push-up, adding pauses there will make you stronger as you lockout.

How to do it:

  • Start in a full push-up position and lower yourself ½ way and hold.
  • Lower yourself to full depth with your chest an inch off the floor and hold again.
  • Push yourself back up ½ way and hold one more time.
  • Push yourself back up fully to your starting position and repeat.

Rep/set ranges are dependant on your goals and training history. In general, a 2-4 sec pause for 4-6 total reps is a good start.

7. Banded Push-Up

Banded push-ups are a great way to add accommodating resistance, whereby you’re increasing the resistance of the load throughout the range of motion. In other words, it gets harder as you reach the top of the push-up.

8. Med Ball Push-Up

The med ball push-up is like the bodyweight equivalent of a squeeze press (where you’re pushing the dumbbells into each other as you do a bench press). If you want to feel your chest light up during push-ups, look no further.

9. Pulsing Push-Up

Pulsing reps are basically 2 reps in 1. Go to the bottom of your push-up, come up ½ way, go back down to full depth, then push yourself up until your arms are locked. Adding the ½ rep places greater emphasis on your pecs as they’re working the hardest at the bottom of the push-up.

10 Pec-Popping Push-Up Variations 3

10. Kettlebell Push-Ups

Increasing the range of motion of your push-ups whereby you’re elevating your hands slightly is a sure-fire way to increase pec engagement. You can use kettlebells, plates, yoga blocks, or even a couple of thick books.

Push Up Variations Summary

Push-ups (along with chin-ups) are the king of upper body relative strength exercises. Try each of these variations for 2-3 weeks at a time to battle the monotony of regular push-ups and continue to elicit adaptation for greater hypertrophy gains.

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

The Eight Best Bodyweight Exercises for Glutes

By
Pete Williams
-
barbell hip thrust alternatives

The Eight Best Bodyweight Exercises for Glutes

Glutes are made for bodyweight workouts. Sure, your rear end will benefit from long, heavy iron sessions of squatting and lunging that will produce a gluteus maximus worthy of its name.

​But given the abuse our glutes take all day, it makes sense to perform bodyweight exercises for glutes, and not just during workouts. Most of us sit on our butts all day, which deactivates our glutes, tightening our hips and shortening our hamstrings, leading to all manner of muscular dysfunction, most notably back problems.

When we can activate our glutes, however, we can prevent this chain of pain and place our bodies back in proper alignment. One good way to start is by getting in the habit of activating (squeezing) your glutes, one cheek at a time, while standing in line or sitting in traffic. Get in the habit of squeezing your cheeks as you walk or climb stairs.

​If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living.One study suggested that some of the most common exercises produce significant improvements in the glutes. With that in mind, here are eight of the best bodyweight exercises for legs.

Glute Squeeze

What it does: It activates the glutes.

How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.

How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.

Quadruped Rocking

What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.

How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.

How many? 2 sets of 10 reps with 30 seconds rest between sets.

Glute Bridge

Why: It’s one of the best moves to improve the activation patterns of the glutes.

How: Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.

How many? 2 sets of 10 reps with 30 seconds rest between sets.

Inverted Hamstrings

What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.

How to do it: Balance on your right foot, keeping tummy tight,and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.

How many? 2 sets of 10 reps per side.

What it does: Also known as a pistol squat, the single-leg squat challenges your balance and core stability, especially the glutes.

How to do it: Stand on one leg with that foot pointing straight ahead and the knee of the other leg slightly bent. Raise the non-supporting foot slightly off the floor. Lower to a squat, keeping the knee of your supporting leg centered over the foot.

How many? 2 sets of 10 reps with 30 seconds rest between sets.

Lateral Lunges

What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.

How to do it:  Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.

How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.

Straight Leg Skipping

What it does: This move works your hamstrings and glutes while also challenging your coordination.

How to do it: From a standing position, lift one leg straight in front of you while you swing the opposite arm forward. Pull your heel down to the ground as the other arm and leg swing forward. Repeat for a set of 10.

How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.

Squat Jumps

What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.

How to do it: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds, and repeat for 10 reps. Be sure to land softly, with the hips back and down.

How many? 2 sets of 10 reps.

Which of these exercises for glutes is your favorite?

Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.

Best Tips For Bodybuilders To Maximize Recovery

By
Austin Letorney
-

Recovery is incredibly important for our overall growth and these tips will get you on track to recover as fully as you can.

We all know that recovery matters. That is one thing drilled into us especially when we first start to train. In fact, recovery is equally if not more important than your actual workout. So, don’t let poor recovery hurt all of those gains you sacrifice time and energy for. A poor recovery routine can outweigh the best workout routine any day of the week. Without proper rest and recuperation you set yourself up for failure, no matter your experience level, natural ability, or sheer determination. Poor recovery equals less gains which equals less bodybuilding success.

Poor recovery will also make you feel fatigued and sore, hurting your routine when it comes to everyday life as well. That sucky, tired feeling just doesn’t help anyone and there is no point in digging yourself into a hole. Living a healthy lifestyle should be enjoyable and your bodybuilding goals will surely show when your outside life becomes happier and healthier. You have too much to lose from a poor recovery routine so don’t let that happen. Understand the science behind muscle recovery and see your hard work and progress shine.

Why Recovery Matters

When we workout, especially after a grueling workout, our central nervous system (CNS) really fires up. Your CNS is responsible for engaging your body and mind to push you through a workout. This controls the signal from your brain and muscular system so your body works together as one. With an overloaded central nervous system, this can spill into your personal life and hurt relationships and cognitive functioning especially with insufficient rest.

When it comes to your muscles, your muscle recovery is equally as important. When we lift, we suffer small tears in our muscles. When these tears finally heal, this is when we see huge growth. As our muscles begin to fill out and increase in strength and size, ample recovery allows for them to heal properly so we see that desired growth seriously unfold (1).

Without proper recovery, fatigue can lead to overtraining which will really put us in a state of stress. Signs of overtraining include:

  • Decreased performance
  • Increased perceived effort
  • Increased fatigue
  • Poor sleep and appetite
  • Chronic or nagging injuries

Finding ample time to recover can decrease your chances of overtraining which will elevate training and performance and keep your lifestyle in a healthy place overall.

Hurting Your Recovery

Best Recovery Tips For Bodybuilders

Get Sleep

Sleep affects the whole body and is a ripe time for recovery to take place. Essential for many bodily functions like brain health, your immune system, and metabolism, getting enough sleep is vital for your rest and muscle recovery. Somewhere in the ball park of eight hours a night is perfect for recharging your body for the next day’s workout. While our busy schedules may not be conducive to that, it is important to make sleep a priority (2).

Eat Adequate Amounts Of Protein

Protein is the building block of all muscle and working to get ample amounts of protein in your body is more than important for that growth. Containing BCAAs and EAAs, protein seriously works to enhance all aspects of your growth and performance when it comes to your muscles. Eating a hearty meal of protein rich foods is great, but also supplementing with a whey or vegan protein powder can pump you with ample amounts of protein to see that desired growth. Protein will also keep you full and work to suppress your appetite from any unwanted snacking and cravings (3).

Hydrate!

Hydration is key in increasing exercise performance for it keeps your muscles hydrated and working more efficiently and works to help you cognitively as well. Through sweating and breathing, we lose ample amounts of water and restoring those stores is important for optimal day to day functioning. Not enough hydration can lead to cramps and increased fatigue so working to drink around 8-10 200ml glasses of water a day is a good place to start.

foam rolling

Foam Rolling & Stretching

Foam rolling and stretching is a great way to release tightness, soreness, and inflammation and is great for doing pre-workout, during your workout, or post-workout. Both can leave you feeling limber and loose giving your muscles a great stretch. Both stretching and foam rolling can increase blood flow and allow for better tissue and organ functioning by permitting the exchange of nutrients and waste to keep things running smoothly (4).

Ice Bath

An ice bath may be very cold and uncomfortable at first, but you will be glad you did it after. Ice baths can relax sore muscles, improve your central nervous system, and limit inflammation to keep your muscles primed and less sore than before. Ultimately, a good ice bath can lead to faster and more efficient recovery.

Eat A Balanced Diet

Eating a balanced diet of whole foods is a great way to ensure easy recovery. Eating well is enjoyable and lets you get creative with fun ways to cook meals so you eat healthy and don’t suffer from a boring diet. Getting nutrients from whole foods is very important and should not be overlooked. Making sure you get the right balance of macronutrients (protein, carbs, and fat) will ensure a well balanced diet.

Solid Supplementation Routine

While getting the essential vitamins and minerals from whole foods is very important, sometimes a good supplementation routine is all you need to see that much desired growth. Often times we miss out on certain vitamins and minerals which can lead us down a road of dietary despair, but with great supplements like multivitamins, pre-workouts, and intra-workout BCAAs, there are plenty of options to keep us healthy overall.

Wrap Up

Recovering is more than important for our training and performance goals. Poor recovery can lead to many negative side effects of overtraining and simply not getting enough rest. With recovery equally as important as the physical workout, it doesn’t make sense for you to have a poor recovery routine. Look into incorporating these above tips into your lifestyle and see your bodybuilding gains really start to grow. Recovery feels good and is easy to accomplish so there should be no excuse for having a poor recovery routine. Enjoy feeling growth from your workouts, but love seeing growth in your recovery.

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. Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
  2. Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
  3. Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
  4. Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W. et al. (2013). “Stretching and Its Effects on Recovery: A Review”. (source)

Jo Lindner’s Rare Condition Explained After Curiosity Sparks Following His Passing

By
Greg Patuto
-
Jo Lindner bodybuilder
Images via Instagram @joesthetics

Many fitness enthusiasts have been asking questions about Jo Lindner’s rare condition called rippling muscle disease.

The passing of German bodybuilding Jo Lindner hit the fitness world hard. Many were shocked following the news and shared their condolences and tributes to Lindner on social media. His cause of death was revealed to be an aneurysm but many questions have been raised about his rare condition called rippling muscle disease.

After the news broke about his death, Lindner’s girlfriend shared on social media that it was due to an aneurysm. It has not been shared what exactly caused the aneurysm but RMD is not the suspected cause.

Since then, many fitness enthusiasts and experts have weighed in on this topic. According to Julia Louisa Iafrate, a Sports Medicine Physical at NYU Langon Health, the disease is not fatal but there is no known cause.

Bodybuilding
Jo Linder Instagram

What Is Rippling Muscle Disease?

During a recent conversation, according to Men’s Health, Iafrate discussed what the disease was and why it is called rippling muscle disease.

“Muscle stiffness after exercise or in cold temperatures, inability to walk on the heels, tiptoe walking with pain, calf hypertrophy, and percussion or pressure-induced rapid contractions, or rippling.”

 

View this post on Instagram

 

A post shared by NICHA (@immapeaches)

The rippling effect of the muscle can last anywhere from five to 20 seconds and can also cause the muscles to bunch up or exhibit rapid tensing. In most cases, the muscles closest other abdomen are impacted and skeletal muscles. Though, there is some research that says it could also impact cardiac muscle.

“It is possible that cardiac dysfunction and potentially lethal arrhythmias can be present in some individuals with RMD. In these cases, cardiomyopathy is often the main cause of morbidity but not necessarily mortality.”

People with RMD are often recommended to be monitored for lethal cardiac issues but it is not considered to be fatal. Iafrate discusses how they did not know what form Lindner had.

“We do not know the specific form that [Lindner] had o it is difficult to say if his aneurysm was secondary to this disorder versus due to another cause.”

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

Joey Swoll Calls For Gym To Take Action After Man With Special Needs Is Mockingly Filmed

By
Greg Patuto
-

Joey Swoll was sent a video, and refused to share it, of a man with special needs in the gym.

A public gym is a place where anyone and everyone can go to better themselves. Recently, gym goers have started filming themselves working out and this is a harmless tactic if done with respect and responsibility. Joey Swoll has called out those who do so in a negative way and it was taken to another level recently.

Swoll shared on Instagram a statement calling for a gym to take action after a man with special needs was filmed in a mocking way. The video was sent to Swoll but he chose not to share it because it was with the intention of making fun of the man.

Swoll’s TikTok account has blown up over the last two years as he has spread the word against “toxic gym culture.” Because of his following of millions of fans, Swoll has taken the opportunity to defend those who might not have the same voice or platform. There are many instances where gym goers are treated unfairly or accused of acting inappropriately when in fact they are not.

READ MORE: 5 Best Gyms In The World You Need To Train In Before You Die

Swoll has also taken the time to defend women who are victims of inappropriate behavior in the gym. Recently, Swoll has called for those filming in the gym to act responsibility and respect other’s privacy if they do not want to be involved.

Joey Swoll

Joey Swoll: “It’s Very Sad What People Will Do”

On Friday, Joey Swoll took to a different platform to share a message. He took a screenshot of a tweet and shared it on Instagram calling for the gym to take action against those who filmed.

“Today I was sent a very disturbing video of someone filming a special needs man in the gym locker room to post on social media and make fun of him. I’m not going to share the video. Instead, I sent it to @PlanetFitness in hopes they do the right thing and take appropriate action.”

 

View this post on Instagram

 

A post shared by Joey Swoll (@joeyswoll)

Joey Swoll captioned the post: “It’s very sad what people will do to others just for attention on social media.”

Swoll has defended many over the years and continues to do so. His post has gained much attention over the last 24 hours as many back up his notion of calling for the gym to take action.

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

Tom Platz Shows Off Chiseled Legs at 68 Years Old

By
Jonathan Salmon
-

Tom Platz still has some impressive, shredded legs at 68 years old.

Tom Platz recently revealed some incredibly chiseled legs for his 68th birthday. The bodybuilding legend to still in some incredible shape despite his advanced age. This recent update shows that Platz is in a league of his own. The Golden Era legend is still putting young bodybuilders to shame.

One of the most influential bodybuilders in the past 50 years, Tom Platz has left his mark on bodybuilding history. Always known for his massive legs, Platz would go on to teach many other bodybuilders throughout his career. He hoped to pass on his knowledge and ensure that countless other competitors were able to build quality legs of their own.

Known as “The Quadfather” and “Quadzilla” it’s safe to say that Tom Platz cornered the market on massive legs in bodybuilding. Training and competing alongside other legends like Arnold Schwarzenegger, Frank Zane, Lee Haney, and countless others, Platz is well-traveled and has gained a ton of experience that he uses for the benefit of other fitness enthusiasts.

68 and Still Great!

Age is truly nothing but a number and Tom Platz proves that once again showing off some massive and chiseled legs. The 68-year-old bodybuilding veteran continues to impress despite his advanced age.

July 6 marked his 68th year and unlike many other individuals his age, Tom Platz looks like he could still step on a bodybuilding stage. It’s truly remarkable how he’s been able to maintain his impressive musculature and shows no signs of slowing down. The benefits of muscle maturity are clearly exemplified in the Instagram post below as Platz posed alongside two fitness enthusiasts more than 40 years his junior.

 

View this post on Instagram

 

A post shared by Rev Dr Cha (@cha_dikito)

These recent images show that the true fountain of youth lies in lifting consistency. If you maintain your resistance training and perform them in a smart, safe, and controlled manner, many people can have incredible physiques in the twilight of their lives. Tom Platz is a true inspiration for anyone looking to maintain a strong and powerful physique no matter what age.

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

News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Fact Vs Fiction: Jo Lindner’s Cause Of Death – A Doctor’s Analysis | The Mike O’Hearn Show

By
Jacob Ladon
-

Dr. Rand McClain talks with Mike O’Hearn about the tragic passing of Jo Lindner and the problem with many claiming steroids contributed to his passing

Tragic news hit the bodybuilding world this past week with the passing of Jo Lindner at only 30 years old. After the news was initially reported, the cause of death was quickly revealed. Lindner passed due to an aneurysm. While not impossible, aneurysms are much less common in someone at 30. This led many to believe that anabolic steroids were a contributing factor to his passing. It must be stated up front that these accusations are purely assumptions – and likely incorrect at that. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Dr. Rand McClain explains why anabolic steroids likely played no roll in Jo Lindner’s death.

Disclaimer: Generation Iron team are not medical professionals and are not advising for or against the use of any performance enhancing drugs, rather stating the facts surrounding these substances.

Sadly, whenever a bodybuilder passes away, a large sect of internet discourse will assume that anabolic steroids were to blame. While steroids can have very dangerous long term effects to a person’s health – most autopsies cannot draw a direct connection to steroids for most of these bodybuilding deaths.

In the case of Jo Lindner, it has been revealed that an aneurysm was the cause of death. Though this in and of itself is vague. There are two main kinds of aneurysms – brain and aortic. Often times death is caused when an aneursym, a bulge in the wall a blood vessel, bursts and sends a blood clot to the heart or brain.

In either case, this is very different than other forms of heart disease or a heart attack. Despite this, many have claimed that steroids likely contributed or even caused Jo Lindner’s untimely death.

 

Dr. Rand McClain earned his medical degree at Western University and completed his internship at the University of Southern California’s Keck School of Medicine Residency Program and has worked with some of the best and original innovators in Sports, Rejuvenative, Regenerative, Cosmetic and Family Medicine.

 

That’s why Mike O’Hearn invited Dr. Rand McClain onto the podcast to share his expertise (based on the current available information) and clear the air about the assumptions and rumors circulating about Jo Lindner and his passing. Let’s jump into it.

Steroids likely played little to no role in Jo Lindner’s death

Unfortunately, the reputation of bodybuilding often leads many to believe most bodybuilders use anabolic steroids. While it is true that many pros will use PEDs to improve performance and growth – there are also many, while likely minority, athletes who do not use such drugs.

But whether or not Jo Lindner used anabolic steroids doesn’t really matter. Why? Because it likely played a very little or no role in Jo Lindner’s death. If we are to believe that he died due to a burst aneurysm, steroids would have little impact on this medical development.

Dr. Rand McClain does admit that steroids can contribute to heart disease and premature death. But when this happens, it’s usually due to the enlarging of the heart and stiffening of blood vessels.

Could anabolic steroids contribute to worsening the aneurysm? Rand McClain says this is possible – but it is not possible to have caused the aneurysm itself. What is more likely is genetic condition passed down through family. If aneurysms were more common in Jo Lindner’s family history – it is more likely that he would himself develop an aneurysm as well.

For Dr. Rand McClain, this seems like the more viable reason for his tragically young passing. Of course, McClain also notes that he has incomplete information and is only making assumptions based on the initial reports. But his assumption is based off of his many years of medical history, experience, and education.

The assumptions spreading in online discourse about anabolic steroids causing Jo Lindner’s death are based off of misinformation… or likely no information at all. It’s purely due to the reputation of bodybuilders in the larger mainstream culture.

Preventative measures to help build quality life and longevity

Jo Lindner’s passing may have been unavoidable. An unfortunate and tragic death – part of the statistical randomness of life on earth. However, there is always a chance that these sudden tragedies can be avoided with proper preventative measures.

Dr. Rand McClain did not know Jo Lindner and so cannot say what precautions he may have already been taking. But McClain does stress the importance of bloodwork and other scans in order to understand your baseline genetically. While these sort of tests are often reserved for middle age, such as 50s and 60s, McClain believes that young individuals should take these tests as well.

We are all genetically different, but catching possible issues early is always a path towards mitigating damage and possibly even death. Understanding family history and also checking beyond basic markers is vital to understanding what may be inherently flawed in your body.

This is especially true for high performance athletes like bodybuilders. Athletes in pro sports live a lifestyle very different than the average person. And in many cases use PEDs to push to new levels. Due to the dangerous nature of these drugs and the possibly extreme nature of their lifestyles – bloodwork and detailed tests are necessary to ensure health and longevity.

To not understand your baseline health before using something as dangerous as anabolic steroids is a blind risk that may be the first step towards major health issues years down the road.

Wrap Up

Dr. Rand McClain goes into far greater detail about longevity and maintaining quality of life. You can get the full information by watching the latest episode of The Mike O’Hearn Show above. Don’t forget to check out new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

Why Running and Bodybuilding Can Actually Be A Great Combination For Gains

By
Austin Letorney
-
20000 steps a day

Although not our favorite, running is far more effective than other types of cardio when it comes to bodybuilding and those big gains.

Running has long been thought to lose all those gains you worked so hard for in the gym. Many bodybuilders have been conflicted by this type of cardio, for that hard-earned muscle mass deserves to stay. There seem to be two camps; those who believe running helps lose fat and gain muscle faster, and then there are those who feel it is harmful for muscle growth. Although a tedious and monotonous exercise to do on the road, and even worse at the gym on a treadmill, the connection between running and bodybuilding is hard to ignore.

The question remains of just how to incorporate both in your training so as to not lose those big gains while also improving cardio and allowing running to be part of your workout routine. High-volume endurance running can lead to a low-protein diet and muscle loss, but when done right, running can benefit you in more ways than one. As a bodybuilder, it is crucial to keep a solid physical and mental state. While lifting big is the fun part of training, sometimes you must do the necessary evil (cardio) to maximize your gains.

When done right, you will see all the work you’ve put in on full display and you will feel great in the process. Lace up those shoes and get ready to run because these reasons should be enough to slip running into your workout regiment at least a few times a week.

Running

Muscle Growth For Enhanced Size

With frequent, long distance runs, it is easy to lose muscle and unless you are training for a marathon or long-distance competition, it is not necessary to do this. By adding running to your workout routine, it is important to have a diet that is high in protein and high in carbs to increase your chances of keeping that muscle on while also getting the most out of running.

With higher intensity workouts, the more growth hormones will flow in your system and lead to increased muscle mass (1), both in the upper body and the lower body. By incorporating cardio, in particular high interval cardio, into your workouts, you will lose excess fat and that physique will begin to show (2). Shorter runs or interval training will provide a great alternative to lifting, and with the right supplements, you won’t burn your hard-earned muscle for energy, either upper body or lower body, when you run for longer distances with endurance training.

Increased Performance For Results

Running, like other forms of cardio, are the best way to build that endurance base to keep you going in the gym for much longer, as if you were to run long distances. With increased lung capacity and an efficient heart, your gains in the weight room will improve simply because you have that increased stamina to do so.

Recovery is also key to building muscle and that boost from running will increase the amount of blood your heart can pump to those worn-down muscles (3) and help reduce the amount of lactic acid in you. It can send those vital nutrients to damaged muscles in desperate need of recovery, especially after running long distances and strength training and weight training for lean muscle.

Running increases the demand on the circulatory system and makes your heart work hard to get blood to those areas that need it most (4). With poor circulation, muscle cramps and numbness are an unfortunate side effect that can hinder a bodybuilders training. Good circulation will lead to increased performance and enable you to build muscle and strength much faster while aiding in endurance running in people as they train every day.

Running

Promote Solid Sleep For Recovery

Sleep is often overlooked for our busy schedules tend to keep us fighting to get that much needed rest. Although large amounts of caffeine and supplements like pre-workouts can keep us awake and getting tasks done, it is a disservice to our muscle growth to deprive our body of well-deserved shut eye. During sleep, the body repairs muscle tissue that was torn during the workout (5).

Through protein synthesis, it can also enhance muscle recovery. Testosterone, which is produced during sleep, plays an important role in muscle growth as well so getting the proper rest is crucial to seeing that growth work. With running, or some other high intensity activity, studies have shown it improves our quality of sleep (6).

More sleep means more energy for that next day’s training session as the first thing you do to form your day. As athletes, we need to make sure water is in our plan too, whether you run a mile or make sure you get a good lift.

Skip Leg Day? No Problem.

While leg day is important to hit as a bodybuilder, running can reach those muscle groups that may get overlooked, or at least not looked at enough. Running at a steady pace in between weightlifting days can also increase muscle mass and prevent muscle deterioration, perhaps look into a proper pair of running shoes.

Instead of sprinting, a well-placed run in your regiment can be incredibly beneficial for your muscle gains while being easy on your joints. The increase strain on your legs mixed with a solid recovery session will help your legs pop and make you feel good that you didn’t leave out any muscle groups for runners to look for when burning calories from low impact work and proper nutrition for what you think you need. It’s a marathon, not a sprint.

Running

Improve Mental Health For Better Mood

Often times when you are stressed, people will tell you to go for a run. This is because a good run can release your “feel good” endorphins, which when released, can help you deal with stress (7). The increased blood circulation has a powerful effect on your mood and can reduce anxiety and depression (8).

Any good athlete knows that mental power is important to possess when faced with adversity. Running will give you confidence and allow you to push through mental walls to get you to the next level. An increased mood and stress-free attitude will allow for better athletic performance, increased sleep, and better opportunities for muscle growth while burning calories from low impact work on your legs and joints.

Running and Bodybuilding Wrap Up

Running can be a difficult exercise to will yourself to start. As a bodybuilder, you may see running as the evil exercise that will diminish and ruin your hard work while burning calories you need from running or lifting. But the benefits of running and bodybuilding go hand in hand and when done right, the growth can be great.

Higher intensity workouts, like sprinting, are solid exercises to do to boost cardio and give you that much needed energy in the gym. The ability to promote sleep, increase blood circulation, and support mental health are just added bonuses with running. It is important to know your body and to know what works best, but with a solid diet and supplemental regiment, mixed with a great lift and an equally beneficial amount of cardio, your gains and athletic performance as a bodybuilder will shine through and you will look and feel great.

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. Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
  2. Heydari, M.; Freund, J.; Boutcher, S. H. (2012). “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males”. (source)
  3. Bailey, David M.; Williams, Clyde; Betts, James A.; Thompson, Dylan; Hurst Tina L. (2010). “Oxidative stress, inflammation and recovery of muscle function after damaging exercise: effect of 6-week mixed antioxidant supplementation”. (source)
  4. Cantwell, J. D. (1985). “Cardiovascular aspects of running”. (source)
  5. Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Monico Neto, M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
  6. Dermack, Rachel (2015). “Long-Distance Running: An Investigation Into its Impact on Human Health”. (source)
  7. Harte, Jane L.; Eifert, Georg H.; Smith, Roger (1995). “The effects of running and meditation on beta-endorphin, corticotropin-releasing hormone and cortisol in plasma, and on mood”. (source)
  8. Dermack, Rachel (2015). “Long-Distance Running: An Investigation Into its Impact on Human Health”. (source)

Cristiano Ronaldo Shows Off Shredded Physique While Hitting Dumbbell Exercises

By
Greg Patuto
-
Dumbbells

Cristiano Ronaldo continues to sculpt his impressive physique.

There are certain names that are known around the world no matter where you are. Cristiano Ronaldo is among that list. For over two decades, the Portuguese soccer superstar has been known as one of the best in the world. At 38 years old, Ronaldo continues to impress on and off the field.

Recently, Ronaldo showed off his shredded physique during a dumbbell workout session, with a quick dance break in between.

Ronaldo made a name for himself at an early age in the Premier League. At 18, he joined Manchester Utd. and quickly became one of the best footballers in the world. He also played for Real Madrid and Juventus over the course of his career. Of course, this is in addition to being a standout internationally for Portugal. The five-time Ballon D’or winner recently joined Saudi Arabia’s Al Nassr on yet another massive contract.

Over the course of his career, Ronaldo has focused on recovery after games and workouts. This is how he has been able to remain in elite shape, along with a strict diet plan.

 

View this post on Instagram

 

A post shared by Cristiano Ronaldo (@cristiano)

Cristiano Ronaldo Shows Off Physique During Workout

Cristiano Ronaldo is the most followed account on Instagram with 595 million. Earlier in the week, he shared a workout video using dumbbells and the video gained much attention with nearly 13 million likes.

“Feeling good.”

 

View this post on Instagram

 

A post shared by Cristiano Ronaldo (@cristiano)

In the video, Cristiano Ronaldo is seen performing three exercises using dumbbells before showing off the incredible view in the background. Ronaldo begins with dumbbell shrugs before moving onto lateral raises and finishing with dumbbell curls.

At 38 years old, Ronaldo continues to maintain his slim, shredded physique. This is something he has become known for as he boasts many unique workouts and follows his own diet plan.

Cristiano Ronaldo is known as one of the best soccer players in the world right now and an all-time great. When looking at his dedication to fitness, it is no surprise.

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

1...195196197...1,696Page 196 of 1,696

NEWSLETTER

REVIEWS

RECENT POSTS