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The Eight Best Bodyweight Exercises for Glutes

By
Pete Williams
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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
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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
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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.”

 

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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
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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
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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.

 

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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
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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
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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.

 

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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.”

 

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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.

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Meadows Row: How to and Exercise Guide

By
Terry Ramos
-
stiff arm pulldowns

The meadows row effectively engages your lower lat muscles. 

Discover the ultimate routine to build impressive biceps, sculpt forearms, and achieve a stunning V-taper. Welcome to Meadows rows – a unilateral row exercise named after the renowned bodybuilder, the late John Meadows. Read on for the how-to and exercise guide on Meadows row. In addition, we’ve included some alternatives to this routine, including inverted rows that you can try.

The Meadows row works on your upper and lower body, and what makes this routine special is that it builds the otherwise hard-to-reach lower lats. This exercise improves shoulder stability and is an excellent alternative for lifters with shoulder issues. 

Let’s dive into the nitty-gritty of properly doing the movement to ensure maximum gains. 

Meadows Row Techniques and Muscles Worked

This exercise trains upper and lower body muscles since you do the Meadows row in a hinge position. During this exercise, your upper body, forearms, lats, traps, rhomboids, biceps, rotator cuff, and delts receive recruitment. The erector spinae, obliques, rectus abdominals, glutes, and hamstrings are the lower body muscles that this routine trains.

The Meadows rows help you train your back and arms for muscle hypertrophy. However, to train them all well, you must do the Meadows row properly. Below is a step-by-step guide to doing the Meadows row with the right form.

  1. Adopt a staggered stance and ensure your front foot is perpendicular to the T-bar, barbell, or landmine setup.
  2. Hinge your torso forward and grip the end of the barbell using an overhand grip.
  3. Rest your other forearm on your forward leg. 
  4. Raise the hip closest to the bar higher than the other hip. This stretches your lower lats and is your starting position.
  5. Drive your elbows behind you while simultaneously retracting your shoulder blade. (Picture using your elbows to touch the ceiling and ensure your working shoulder stays down.)
  6. Pull the barbell to your back hip until your elbow is level with your torso.
  7. Slowly lower until your elbow is straight again, and return to starting position to complete the rep.

Note: Lifting too heavy with this routine could limit your range of motion and reduce your gains. Don’t use momentum; wrist straps could make things easier if it proves too much for hands. 

Meadows Row Benefits

Are you still deciding if it deserves a place in your workouts? Here’s a detailed breakdown of the many benefits of this great exercise.

Builds a Thicker and Stronger Back

Research shows that horizontal rows like the Meadows row activate and train the muscles in your back effectively (1). Meadows rows, in particular, hit your back from an unusual angle, which can help overcome a plateau and induce more muscle growth. A stronger back reduces spinal injury risk and carries over to other bodybuilding exercises like deadlifts.

Improves Your Grip Strength

When doing this routine, your fingers and arms work hard to hold the fat end of the barbell. It’s the same for those using a T-bar row. This does wonders for your grip strength.

Corrects Imbalances

Strength imbalances in the arms and back are normal but can be problematic when significant, potentially leading to injuries. Unilateral exercises like the Meadows row help you diagnose and fix these imbalances (2). This is because when doing them, the stronger side can’t take over and compensate for the weaker side.

Trains Lower Lats

Your lower lats extend from your armpits and get close to your waist. This muscle group is notoriously harder to train and develop. Meadows rows use the right angle to train this muscle and help you sculpt that perfect V-taper. 

Great Alternative 

Tired of the regular old dumbbell rows? Meadows rows are a great alternative to help you break out of that plateau and training monotony. They’ll hit your body at different angles inducing more growth since your muscle aren’t accustomed to that range of motion.

Works on Your Core Strength

Lifting unilaterally throws your body off balance. This forces your core to work hard to keep you steady, thus increasing your core strength.

Better Posture

Meadows rows work on your rhomboids, traps, and posterior delts. These are the muscles that help you maintain good posture. Strengthening them will help you avoid slouching, making you look younger, more athletic, and taller. 

Meadows Row Alternatives

Meadows rows are very effective, but this doesn’t mean you have to do them all the time. It’s important to vary your workouts occasionally, as this can help you avoid or break through a plateau (3). Here are some alternatives to Meadows rows that you can try out. 

One Arm Dumbbell Row

The one-arm dumbbell row works on your lats, traps, rhomboids, posterior delts, forearms, and biceps. This exercise is also unilateral and is less demanding than Meadow rows. It doesn’t put too much stress on your lower back, either. 

T-bar Row

T-bar row

The T-bar row works your lats, traps, abs, rhomboids, forearms, posterior delts, and biceps. However, the T-bar row offers various grips, so you can choose whichever is more comfortable.

Single Arm Cable Rows

Single-arm cable rows are a great alternative because the machine keeps your muscles under constant tension. It builds your lats, core, traps, rhomboids, biceps, posterior delts, and forearms. This routine also allows you to use a large range of motion safely.

Inverted Rows

Inverted rows are a bodyweight exercise that trains your lats, rhomboids, core, traps, forearms, biceps, and posterior delts. They put zero stress on your lower back and are great for your posture. This exercise can be done with a smith machine or squat rack.

FAQs

What muscles do meadows row work?

Meadows row targets upper and lower body muscles, including lats, traps, abs, delts, and hamstrings. Check out the article above for a more detailed breakdown of the muscles recruited by this workout. 

What is the meadow row for?

Meadows rows are fantastic ways to sculpt your V-taper and build a thick and strong back. This exercise also builds muscles in your upper and lower body.

What is the difference between a barbell row and a meadow row?

One major difference between a barbell row and a meadow row is that meadow rows are unilateral and work one side of your body at a time. 

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

References

  1. Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of strength and conditioning research, 23(2), 350–358. https://doi.org/10.1519/JSC.0b013e3181942019 
  2. Zhang, W., Chen, X., Xu, K., Xie, H., Li, D., Ding, S., & Sun, J. (2023). Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in physiology, 14, 1128250. https://doi.org/10.3389/fphys.2023.1128250 
  3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

This Is How The P.H.U.L. Routine Will Give You Max Gains

By
Dylan Wolf
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PHUL Training Max Gains Generation Iron

Size and strength gains in one program

Bodybuilding is a primarily aesthetic venture, seeking to get as big as possible and absolutely ripped, but not focusing too much on strength. There are some people out there that believe having an aesthetic physique automatically means you have a strong and powerful physique. Unfortunately that just isn’t the case, muscle does not always mean strength. The reality of bodybuilding training, specifically if you’re just trying to get shredded, is that it has less to do with strength and power and more to do with diet, training frequency, and hypertrophy. However, we are here to discuss the PHUL program, and how it can help with both your aesthetics and strength gains.

PHUL Workout Program Overview

As you progress in your bodybuilding journey however there’s no doubt that with the size and shred that you obtain, you’re going to want to build power as well. Powerbuilding is the best way to go so that you not only look like a comic book superhero, but can perform like one in the gym as well. Size without strength is almost meaningless.

Imagine the Incredible Hulk having all that massive muscle without having the ability to lift a car over his head and toss it through a building. That comics and the movies would’ve become old really fast. The same can be said of bodybuilders and their muscle mass. You don’t want to look like the Hulk but have trouble lifting your own body weight. It’s just ludicrous. That’s why the best approach for making progress in both power and muscle mass is none other than the PHUL training system.

PHUL, an abbreviation for Power Hypertrophy Upper Lower, is a system that promotes strength gains as well as muscle gain. There is a mix of volume days and power focused days, making sure that you are getting the best of both worlds. The system is designed to hit each muscle group twice within the week focusing on both the upper and lower body. Compound movements are the main focus of this training program to ensure that you are getting solid strength gains as well as improve your proficiency in the three major lifts: the bench, the squat, and the deadlift.

Isolation movements are also a part of the program, to fine tune the muscles and really make them pop, but the compound movements are the pieces of the puzzle that are going to improve your strength. Two days out of the four day program are focused purely on strength while the other two are focused on training for hypertrophy.

You’ll have two days of training with one off day in between then two more days of training with two days of rest before starting over again. What exactly should a PHUL training program look like?

The GI Team has got you covered, let’s dive in.

Monday Day 1: Upper Power

Forearms Exercises bodybuilding

Barbell Bench Press 3-4 sets, 3-5 reps
Incline Dumbbell Bench Press 3-4 sets, 6-10 reps
Bent Over Row 3-4 sets, 3-5 reps
Lat Pull Down 3-4 sets, 6-10 reps
Overhead Press 2-3 sets, 5-8 reps
Barbell Curl 2-3 sets, 6-10 reps
Skullcrusher 2-3 sets, 6-10 reps

Tuesday Day 2: Lower Power

6 Most Common Leg Press Mistakes Everyone Makes - Including You

Squat 3-4 sets, 3-5 reps
Deadlift 3-4 sets, 3-5 reps
Leg Press 3-5 sets, 10-15 reps
Leg Curl 3-4 sets, 6-10 reps
Calf Exercise 4 sets, 6-10 reps

Thursday Day 4: Upper Hypertrophy

bodybuilder upper body

Incline Barbell Bench Press 3-4 sets, 8-12 reps
Flat Bench Dumbbell Flye 3-4 sets, 8-12 reps
Seated Cable Row 3-4 sets, 8-12 reps
One Arm Dumbbell Row 3-4 sets, 8-12 reps
Dumbbell Lateral Raise 3-4 sets, 8-12 reps
Seated Incline Dumbbell Curl 3-4 sets, 8-12 reps
Cable Tricep Extension 3-4 sets, 8-12 reps

Friday Day 5: Lower Hypertrophy

deadlift hamstrings quads lower back

Front Squat 3-4 sets, 8-12 reps
Barbell Lunge 3-4 sets, 8-12 reps
Leg Extension 3-4 sets, 10-15 reps
Leg Curl 3-4 sets, 10-15 reps
Seated Calf Raise 3-4 sets, 8-12 reps
Calf Press 3-4 sets, 8-12 reps

PHUL Benefits

There are a load of benefits that the PHUL program brings to the table and really makes it stand out from other programs. For starters, one of the biggest benefits of the PHUL training program, is that it does not focus on just one thing, and it leaves your body with no other options but to adapt and overcome the obstacles you are throwing at it. There is a mix of barbell and dumbbell movements, as well as bodyweight and machine movements.

The PHUL program is a great way to “shock the muscle”, which is a favorite idea of 7x Mr. Olympia winner, Arnold Schwarzenegger. The PHUL program makes sure that there is not a large focus on volume that leaves out power, nor is there a large focus on power that leaves out volume. Instead there is a mix of volume days and then there are the strength days, and the rep ranges vary so you are really able to shock the muscle and force yourself to grow.

While the volume and power days are split up, you are still getting an adequate amount of each. Also, on the volume focused days of the PHUL split, you are still moving pretty heavy weight, the last rep or two of your sets should be a struggle. So your muscles will look good, and you will be getting stronger.

Overtraining

When it comes to workout splits, a lot of people are overtraining and do not even realize it, which can really hinder progress. Many times, people will hit chest on one day, feel fine the next day or even the day after, and hit chest again, and this is not good! While their muscles may not be sore a day or two after hitting them hard in the gym, that does not mean they are fully recovered.

While training 7 days a week is fun and all, the PHUL program is a 4 day split with rest days on Wednesday and the weekends, so you are not overtraining the muscles and you have enough time to recover in between.

PHUL Wrap Up

Overall, the PHUL training program is something that can really benefit your overall physique from a physical standpoint, as well as your strength. Who wouldn’t want a program that gives you the best of both worlds?

Is the PHUL system apart of your training program? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

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